Judul : best yoga dvds for beginners
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best yoga dvds for beginners
- what's up everyone,welcome to yoga with adriene. i'm adriene, howdy do? today we have a yoga for beginners video. i'm calling this foundationalflow, or foundations of flow. so this is great for peoplewho are wanting to, you know,
best yoga dvds for beginners, eventually graduate tovinyasa style classes, or maybe you're trying outvinyasa or flow classes now and you're feeling like "ican't keep up," or like, "how do i breathe?" or"what the heck am i doing?"
so this sequence will begreat for you to just kind of get the foundations offlow, really connect to what matters, which issynchronizing the breath with the movement and themovement with the breath so that you can find what feels good. let's get started. (upbeat guitar music) alrighty, my friends, we're going to begin in an extended child'spose, so get on down.
knees as wide as your mat,two big toes touching. now if this is not acomfortable posture for you then you can keep the hips lifted, and in time baby, we'll get them down there. so just be where you are at today, if you need to curl the toesunder and stretch the feet and just kind of rest on theelbows, this is an option. so just know that yourextended child's pose may not look like the magazine today,
but it will evolve andchange, so you just kind of have to get into it. so that's where we'restarting today, just kind of nice and easy in an extended child's pose. if the forehead can cometo the mat you might experiment with that. melting your heart down. and just take a secondto close your eyes and draw your attention to your breath.
(deep inhale) a little invitation to noticethe breath is super important here as we begin todayand talk about vinyasa, or introduction to flow style yoga. and just the synchronicitythat comes when you start to really play with your breathand move with your breath and let your movementbe fueled by the breath is so rewarding, especiallyin the physical practice, it's totally the manifestation of joy.
and if you don't know whati'm talking about yet, you soon will, and if youdo, you know i'm not crazy. notice your breath, take it nice and slow. we're going to move in a circle here, so the goal today is to notdo it perfect but to just enjoy the ride, stickwith the practice, so we're going to start byinhaling, coming forward, and exhaling around and back. see if you can move with your breath,
inhaling coming forward,and exhaling around and back through that extended child's pose. keep it going: inhale coming forward, moving in a big circle,exhale around and back, and then reverse yourcircle, again inhaling as you come forward, exhale throughextended child's pose. now we want to take long,deep, smooth breaths, so rushing your movementisn't really great for that. slow it down so you canfocus and begin to control
the breath and the movement. (deep breathing) let's do one more. back to extended child's pose, or your version of extended child's pose. awesome, then we'll gentlydraw the palms underneath the shoulders and press up. walk the knees in linewith the hips and press up. come to all fours, tabletop position.
just a little side body stretchsince we're going to kind of hop into a flow today, kind of quickly. i'm going to press intothe tops of my feet, but you're going to be okay. i'm going to extend my rightleg out, take a deep breath in, on an exhale draw your righttoes over towards the left side of your yoga mat,and then take a look, take a little gander at your right foot. if you were able to dothe dunda practice with us
this will help here. you can really see that linefrom the crown of the head to the tip of the tailbonehere, so we're not collapsing, we're really engaging. stretch it out, stretch itout, and then release back to center and samething on the other side. on the inhale lift the leftleg up, square the hips, and then take it over towards the right. take a look at your left leg,
press away from the earth with both palms, stretch, stretch, stretch,and then we release. awesome, from here i'm goingto curl the toes under, take a deep breath in,and then nice and easy, keeping the knees bent, i'mgoing to send that up to a downward dog. pedal it out here, soften the knees, and we're going to slowlywalk it up all the way to the
front edge of your mat. take a nice forwardfold, and when you land, just notice your breath, notice how you mighthave stopped breathing and continue to breathedeeper and deeper as you let the weight of the head go. (deep exhale and inhale) so we're really tryingto awaken the breath, and if that's tough for youi just want to let you know
you're human, you're not alone. it's a super challenging thingto cultivate a more mindful breath practice. when you're ready, rollit up nice and slow. how slow can you go? enjoy this move. all the way to mountain. keep the knees softlybent here as you roll up to a nice tall mountain pose,lifting up through the crown of the head and then goingahead and just taking this
opportunity to check inwith your body today. whether it's looping theshoulders, drawing some circles with the nose, a little neck hygiene here. maybe pressing into the feet,shaking out any leg cramps, rolling through the anklesa couple times, the wrists. so go ahead and take a littlefreestyle moment to really check in with your body, and then we'll stand up nice and tall. toes pointing forward,feet hip-width apart,
so really stacking thebones here, and then, when you're ready, justgetting used to moving with the breath. and just going back for a second, stacking the bones is so important because our habitual selves kindof want to take over, especially when things beginto move at a faster pace, as they do in vinyasa. so the more attentionto detail we have now
while we're kind ofgoing through the basics and really building thefoundation of our practice, the better. so when you feel like youhave a nice foundation, really pressing through allfour corners of the feet, just go ahead and, nice andeasy, reach the fingertips all the way up toward the skyand take a deep breath in. (inhale) and that's it. exhale, let it go.
(exhale) and again, full breathcapacity, inhale, reach up. reach till you can't breathe in anymore, and then exhale, let it go. couple more, try closingyour eyes or just softening your gaze, going inward,focusing on the breath. inhale. exhale, get used to reallymoving with your breath. see if you can let thebreath fuel the movement.
and after you've kind offound that synchronization, or at least tried, we're going to add one more thing to this. so you can stay just kindof doing this flow here, synchronizing the movementand the breath, the breath and the movement, or you canbegin to lift up on the toes. so we're practicing a littlebalance here, too, inhaling... this also just requiresus to kind of slow it down so we have more controlover the breath and more
control over the movement. exhale, slowly release. let's do one more,spreading the fingertips, and exhale back down to mountain. draw the palms together at the heart, and let's keep playingwith this moving breath and movement, together asone, let's see what happens. inhale, soft knees, reach all the way up. moving nice and slow today,exhale down, go forward fold.
see if you can move with your breath. and it's almost like we'removing through water today, not because we want to beweird, but so that we can really just kind of stayin control of the movement and of the breath. also really great if you'rea beginner to just take it nice and slow, allowing themuscles that have been tight for so long to reawaken and stretch out. from here i'm going to inhale
and lift up to a flat back position. now, what that looks like today is this, sliding the palms allthe way up the shins, all the way up the knees,we kind of draw energy up through the legs as we dothis, just a little bonus tip, and then i'm going to loopthe shoulders, pull the elbows back, and find extensionthrough the crown of the head. kind of like i'm creatingthe number seven shape here. the legs might want to lock here,
especially in certain body types, so just keep a soft bend in the knees. everyone draw your navel up to your spine, this is hard work, and we'regoing to draw the shoulders away from the ears. take one more breath in here,and then use your exhale to slide back down to that forward fold. bend your knees super generously to give your lower back someextra special love here,
and then if it feels goodyou can grab the elbows, rock a little side to side, keep breathing nice long,smooth, active breaths best you can, and chancesare you will stop, and so we're just going tomake it about coming back to the breath each time,even if you have to do it a million times, no worries,that's what the practice is all about. (deep inhale and exhale)
then release the arms, and slowly roll it back up once again. press into all four corners of the feet, and again we'll take adeep breath in and inhale, reach up towards the sky. exhale, soften through theknees, and down you go. rain it down. inhale, halfway lift, palms slide up to the tops of the thighs.
i'm just going to pausehere and work on this shape. finding that length throughthe crown of the head. usually the neck wants tokind of spill off like this, so remember that the neck isan extension of the spine, remember not to lock yourknees, take a deep breath in. pull your elbows backand then use your exhale to slide it down. great, rolling up onemore time just like this. flat back position.
and then use your exhale to fold. awesome, this time we'regoing to bring the fingertips to the mat, walk the feet in just a hair, and then on a big breath in,send your right foot back. on an exhale lower your right knee. inhale, open your heart. awesome. exhale. exhale, plant the palms,and we're going to step the left knee back to meet the right.
cool. catch your breath,gather your bearings. and we're going to come tokind of a half push-up here. inhale, open your heart forward, so really let the chest open. exhale, bend the elbowsslowly, lower down. stay down. then inhale, lift the heart up, lower the legs if you haven't already. cobra. exhale down.
keep your cobras nice and small here. inhale, lift up. especially if you're new tothe practice there's a tendency to kind of want to recreatethe shapes that we see, and then this ends up happening. because it takes a long timeto get everything integrated and working happy tokind of get here, so... don't worry, not trying tocall you out or anything, just trying to help you,don't want you to have any
back pain or anything,so keep it nice and low. inhale, lift. exhale, release. so we're doing this on our own here, we're really pressingthrough the foundation, inhale, lifting up. exhaling, lowering down. each time you lift up with the breath, pull the elbows back likelittle grasshopper legs,
press into your pubic boneand the tops of your feet. so it's like a pump here: inhale, lift, and exhale, fall. let's do one more. inhale, lift. baby cobra, and exhale, release. cool. curl the toes under,lift the kneecaps, inhale in. exhale, press up intoa push-up. you got it. you can always be at a half push-up. inhale in, exhale to your downward dog.
soften through the knees, and then eventually beginto straighten it out. awesome work, everyone. here we go. on your next big breathin, lift your right leg up into your lunge, exhale, lower your left knee down. inhale, loop theshoulders, open your heart, take a deep breath in, and exhale, let it go.
great. inhale, take your time. we're going to lift the backfoot up to meet the front. big breath in. and if that doesn't happen in one step, which it probably won't, who cares. take as many steps as you need. and then everyone exhale, forward fold. probably already there, so take a couple nicelong, smooth, deep breaths.
awesome. inhale. on your next breath, halfway lift. we know this position, justchecking in, staying curious, experimenting. and exhale, down you go. and then softening through the knees, pressing through allfour corners of the feet, spread your fingertipsand begin to reach it up. full body stretch, it'll feel really good.
and exhale, hands to heart. awesome. just take a second to catchyour breath, or observe your breath. you know, getting used to movingwith the breath in this way is actually a really intricate thing, so we go to vinyasa classand we're expected to just perfectly sync up. so i think it's really niceto actually break it down like this whether you'rea beginner or not.
just to kind of slow it down and remember, ah, yes, synchronicity. so taking a second here tojust observe the breath. if you're brand new to thepractice and you need a sip of water right now, goget your sip of water, it's really your home practicetoo, so you can kind of take what you need. that's when you return to the mat, like when you're reallylistening to your body.
a lot of yoga for beginnersis just about learning everything the "right way"and we forget to allow for permission to make it sothat you want to come back to your yoga mat. okay, so we're just goingto go through one more little flow here, just practicingmoving with the breath. so soft knees, marry thebreath to the movement and the movement to thebreath, best you can. big inhale, reach thearms up and overhead.
full body stretch. long exhale, enjoy thismove as you forward fold, dive forward, soft bend inthe knees, take good care. inhale, halfway lift, thistime you might experiment with bringing the palms to theshins, just another option. instead of the thighs. take a deep breath in here,lengthen, lengthen, lengthen, and then use your exhale to bow forward. moving nice and slow. walkthe feet in just a hair.
inhale, step the rightfoot back into your lunge. this time you can keep theback knee lifted, or you can lower it, go ahead andlet all the air out. on your next inhale open up thepalms wide, lift your heart, press into your feet strong again, we can also be on the knee here. take a deep breath in, fullcapacity of breath here as you open and expand and then exhale. back down you go. plant the palms.
walk the left toes, or slide the left toesback to meet the right. stay here, or lower theknees like we did before. inhale, extend. exhale, slowly lower down. so we're doing it on theknees, we're lowering all the way down. and everyone hug yourelbows into your side body, and on your inhale lift up, cobra. move with your breath. exhale, release.
inhale, curl the toes under. exhale, draw your navel up to your spine, lift your kneecaps, comeup to push-up, plank. inhale in. exhale, downward-facing dog. awesome. inhale, step yourright foot up into your lunge. again, you can lower theback knee here, exhale, or you can keep it lifted. on your next breath in,wherever you are, move at your own pace, we'll inhale,open the heart, expand.
power up through the legs. open, open, open, breathe in. and on your exhale, let that be your cue to make your way back down. awesome. step the backfoot up to meet the front, take a big breath in. exhale, forward fold. awesome work, everyone.inhale, halfway lift. palms on the shins or thigh.
exhale, diving forward. and inhale. awesome work, everyone. take the deepest breathyou've taken all day as you reach your fingertips up towards the sky, reach for the stars, full body stretch here, full breath, and your exhale brings you back to the heart, back to palms together, back to namaste, which iswhere we end our practice.
if you still have more energyand you want to do more today, you can repeat this sequence. everyone just take a secondto notice how you feel. maybe closing the eyes, and allowing the breath to return back to its natural rhythm. (guitar outro)
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