Hi, I am Tara. I am a Ford models and this is a basic yoga routine that most beginners can do. So, you just come to a comfortable sitting position, kind of like this. And if your spine is rounded and this is really hard for you. You can put a pillow under your butt and you can just sit a little bit taller so that your spine is actually straight like that. And these are just basic spinal stretches just to get your spine and your body warmed up. So you can just bring your hands, kind of behind you like this. Just to make sure you are sitting up tall. And then, just bring one arm up and grab your knee and you can just do a simple spinal twist to the side, like that. And then, you can just go to the other side, grab your knee and twist to the side. And while you are doing all these twists and everything in yoga, you want to always breathe through your nose instead of your mouth. And then, once you have mastered just breathing through your nose like natural breath, you can you this yoga breath called Pranayama. And it sounds kind of like a Darth Vader noise. So you are just going to (demo) and it really helps you. Every time you exhale, you want to go into the twist a little bit deeper. And then you can go to the side and stretch to the side. And then when you do this, you want to try to bring your elbow to the floor. If it does not make it to the floor that is okay, just as long as it is reaching in that direction and then your other arm goes up for your head. And then just come all the way up and then just stretch all the way forward. Walk your hands down. It is okay if you don’t go all the way flat, just come to where it is comfortable for you in where it is you are getting a little bit of a stretch. And after this, then you are going to come to your hands and your knees and this is just basic “Cat-Cow Pose”. You want to think of this movement coming from the pelvis. So you come to a neutral position and then when you inhale you are going to arch your back up. So move from your pelvis and then exhale right everything down. And then, you can just do this back and forth a few times, just feeling your spine getting warmed up. Okay, so after you have had enough of that, you can move on to lounges. Lounges are really going to start stretching out your hips and building the strength and flexibility. So you just bring one foot forward and your back foot behind you, just like a “Runner’s Lounge” if you every did running. And then, you can just bend your knee down like this, and if this hurts on your knee, you can roll up your mat like that. So you have a little more cushion on top of you knee. And then, you can just bring your hands to the top of your knee so you get a nice stretch right there on your hip. And if this is easy for you, then you can interlace your hands and arch and look all the way up really stretching your spine out. And then, you can just plant your hands down and then switch sides. So you just bring your knee to the floor and then just interlace your hands and stretch all the way up like that. After you have done the lounges, we can move on to some standing poses to build some strength. So you can just bring your heel down and back and bring everything up like this. So this is called the “Warrior One” and you want to make sure that your knee is in the right angle right over your foot. You don’t want to be here and you don’t want be too far over and then your back leg, you want it to a rolling in and your front leg to rolling out. So your hips are just like two head lights facing that way. And then, you want to have your ribs in line with your spine too. So everything is all lined up and then you can do the Darth Vader breathing if you are getting in to it. So really for beginners, just try to slow down your breathing and breathe really long and deep breaths and breathe through your nose instead of your mouth. So after you have held that for a few times, you can switch and you can try the other side. So that is the same thing. And in between each pose, you can come into a “Downward Dog Position”. So you are just going to push everything back and this is the Downward Dog. So your heels are reaching towards the floor. Your hips are reaching up instead of this way and your shoulders are pressing up and back too. And your head is kind of relaxed. There shouldn’t be any attention in it and you can either look between your feet or towards your stomach. And then another standing pose is “Warrior Two”. So it is the same position as Warrior One with the feet except everything turns to the side and then your arms are out like that and then you look over your front end. And then, just come all the way back down. And then, to go to your side, push back in the Downward Dog and hold that for a few breaths and then you can try the other side too. You always want to make sure you do both sides, or else you will be a little uneven. One side will be more stretched out, one side will be more strong. So I just want to make sure you do both sides. Here you go. So those are few really basic yoga poses to get started with. So have fun.
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