Sports and Fitness

Day 27 — 30 Days Of Yoga For Complete Beginners

hi everyone its kena here welcome to day 27 of this 30 days of yoga for complete beginners thank you so much for taking this journey with me it means a lot to me that you’re showing up and you keep showing up putting in the work and getting on your map and practicing practicing practicing so now come to a comfortable seated position bring your hands together long deep breath in as we initiate the space of practice today as you exhale rest your hands down to any comfortable position tune in to your breath notice your breath tune in to your body notice your body tune in to your mind and your emotions notice how you feel and what you’re thinking and encourage yourself to plant the seeds of happier and more peaceful thoughts slowly long deep breath in ah as you exhale softly open the eyes let’s begin nice and gentle take your arms out to the side and inhale nice t shape of the arm stay here breathing one two stay with your breath three enjoy it Oh almost there good job let’s do those arm circles so bring your arm circle circle circles nice and easy there’s been very good and back to a tee good switch directions reverse Circle Circle Circle health and the shoulder joint nice and easy and back out to a t-shape spread the fingertips wide apart turn the fingers down nice and easy lift your chest and then in Hillary is the arms interlock your fingers to turn the hands out be a big reach reach reach reach up with your chest and the back because you bring the hands out in front good inhale back up to a nice even spine and we’ll start off with a little side lean inhale long deep breath in exhale right hand over to the side lift the left arm enjoy the movement nice and easy deep breathing stay for a few breaths is the spine let’s stop out of the pelvis enjoy the moment deep breaths good inhale back to the center and exhale yeah and yeah hand over to the side and extend the right arm long deep breaths nice and easy stay with your breath quiet and calm is the arm reaches up deep breaths good Ian Hale back to the center exhale here let’s pop it on over to your tabletop position so find your tabletop nice anything tabletop and we’ll roll through Kathy cow inhale extend long deep breath in one more inhale extend exhale round open the knees just a little bit we’ll pop it forward to puppy pose going down down so the forehead reaches down come up onto your fingertips we’ll stay five breaths one deep breathing – nice and easy stay with your breath three four almost they’re five over the hands and exhale and down onto the belly cover joy Cobra then the breath of the body oh one save to come up onto your fingertips and the thinny caps 3d nice and easy for almost there five walk your hands back inhale upward-facing long deep breath in exhale push it on back to downward facing five breaths of downward dog one deep steady breaths to enjoy stay with you proud stay with your body three keep the money nice and quiet for almost there five switch your gaze forward inhale step your right foot forward on to my house and our Crescent lunge exhale sink your left knee down point the left toes and inhale slowly come up all right from here no raise the arms keep breathing one deep breaths lift it up to look again three four almost there five now exhale as you fold over around the outer edge of your right thigh curl the left toes under take a moment and give me hands in prayer position find your prayer position and then inhale back leg up one steady deep breathing to stay with the three almost there four and five take the hands down square the shoulders for a moment and inhale back to plank position find your plank position and we’ll stay for a few breaths hold it hold it knees down try to rock that anyhow upward facing right then exhale push it out and back to downward facing it now step your left foot forward slightly right leg down open the front of the pelvis and then inhale raise the arms I’m Trahan our Crescent lunge one track the left knee over the left ankle and lift powerfully up to steady breathing three almost there four and five now curl the right toes under two then exhale fool the body on the outside of the left thigh hands in prayer and then inhale slowly come up one stay with your breath two three almost there four keep working five very good switch the hands forward and inhale back to plank position exhale chaturanga inhale upward facing deep breath in exhale push it on back to downward facing from downward facing so the left foot forward we’re going to go for tripping asana can grab your yoga block press onto the block and inhale lift your right arm up good job one two steady breathing three slow the breath and the body coming into unity for almost there five yeah I’ll come up switch exhale take the block on the outside press it down and inhale lift left arm up one deep breathing nice and easy 2/3 of the breast for almost there five we’re gonna stay this side so now turn your hands forward with your block on over to the side and inhale back to plank position find your plank stay in play give me five breaths one two two really well squeeze your glutes a little three fire it up four and five exhale chaturanga come on down inhale upward-facing long deep breath in exhale push it on the back to downward facing cross your feet exhale it slowly sit down straighten the legs out we’ve got bass in the position hands next to the hips lift the chest up one deep breaths two three keep working keep feeling for almost there five pushing what’s an asana reach forward the ankles or your big toes inhale long deep breath in exhale forward and down relax the spine relax you’re want to keep going keep working three you can’t pull the feet you can just hold anywhere that’s comfortable for you it’s all good four five good job now slowly come out we’re gonna bend the knees scoot the hips a little bit forward if it reversed tabletop position point the shoulders forward and then inhale lift the hips up one stay for a moment – hips up every almost there four and five exhale come down now we’re gonna do it again or you’re welcome to try portlets an awesome out reverse plank point the feet then we’re gonna lift the hips up and forward inhale hit ah what – very good deep breaths three four almost there yeah come on down good job no across your feet and slowly find your way back to plank pose plank exhale chaturanga inhale upward facing exhale downward-facing slide it on forward across the feet and exhale slowly roll the spine down nice and easy stay for a few breaths good next time your left leg and inhale right leg comes up take the hands hold it anywhere that’s comfortable for you it could be the ankle it could be behind the knee keep the leg straight and then exhale slowly lift up the head okay if you’re down here just lift it up a little bit one all guys work where it’s comfortable for you to the very almost there four and five and now head down exhale bend the knee and hug the knee into your chest stay for a few more breaths here one keep the navel in steady breaths – nice and easy save your breath three almost there four and five drop the leg down switch bring the left leg up and then hold and people underneath the knees down here all good find what works then exhale slowly lift up explore what works for your body one nice thing easy – you’re using your SS a little bit here three so if you’re all the way forward you could be very much open to all Goods where you can work four and five exhale slowly down bend the knee hugs your body hold for a few more breaths here one bit – nice and easy three four key three thing very good now fold both knees up into your chest give yourself a little squeeze good if you free to karate legs up keep the mind nice and quiet start to deepen and lengthen your breath long deep breath in deep breath out lengthen and deepen the bra nice and easy I stay for a few more breaths as you really feel blood circulation returning to the body healing the body and slowly bend the knees exhale place the feet down open the arms and legs relax and release fill the breath fill the body in mind coming into unity know if I know for just long deep breaths let’s just all breasts renew and restore a nice long deep breath as you exhale that’s for the fingers toes hands and feet bend the knee is in the elbow draw the knees up into your chest little squeeze roll over onto your side come on up to a comfortable seated position cross your legs close the eyes for a moment feel the attention at the heart center expanding outwards long deep breaths hands come into prayer position at the center of the chest may all beings be happy may all beings be peaceful the album’s be filled with love as you exhale softly open the eyes thank you so much for joining in the practice may be happy may be peaceful may be filled with love today and every day namaste remember to tune in tomorrow to continue your journey and let’s finish out these 30 days of yoga super strong
Video source: https://www.youtube.com/watch?v=ilCp4ajJCiI

Related Articles

Back to top button