YOGA 101: All about alignment | Matea Nikolić | Skillshare

YOGA 101: All about alignment

Matea Nikolić, Yoga teacher

YOGA 101: All about alignment

Matea Nikolić, Yoga teacher

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33 Lessons (1h 47m)
    • 1. Introduction to the course

      2:47
    • 2. Tree pose

      3:51
    • 3. Warrior 1

      3:23
    • 4. Warrior 2

      3:14
    • 5. Warrior 3

      3:08
    • 6. Triangle pose

      3:46
    • 7. Revolved triangle pose

      3:40
    • 8. Extended side angle pose

      3:41
    • 9. Revolved side angle pose

      3:06
    • 10. Standing forward fold

      2:52
    • 11. Intense side stretch

      3:00
    • 12. Chair pose

      2:22
    • 13. Seated forward fold

      2:01
    • 14. Boat pose

      2:17
    • 15. Head to knee pose

      2:39
    • 16. Marichyasana A

      3:07
    • 17. Marichyasana C

      2:57
    • 18. Plank pose

      3:02
    • 19. Four limbed staff pose

      2:19
    • 20. Upward facing dog

      2:29
    • 21. Downward facing dog

      2:35
    • 22. Side plank pose

      2:00
    • 23. Child's pose

      3:29
    • 24. Extended puppy pose

      2:19
    • 25. Locust pose

      2:23
    • 26. Bridge pose

      2:53
    • 27. Upward plank pose

      2:50
    • 28. Shoulderstand

      3:03
    • 29. Plow pose

      2:47
    • 30. Headstand

      3:34
    • 31. Corpse pose

      2:39
    • 32. Sun salutation A

      7:50
    • 33. Sun salutation B

      9:02
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About This Class

Hi there and welcome to my course!

Here you will learn proper alignment of 30 different Asanas/ Yoga poses, which I personally believe that are the most common and most useful. Just like with running or playing golf, strong foundation is the key. Alignment is fundamental and helps understand how your body works. Especially when doing your Yoga practice at home, it is very important to apply the principles of proper alignment to avoid possible injuries and get all the benefits that a particuar Yoga pose offers. 

The course is designed for complete beginners, who want to build strong foundation first, or already active Yoga students, who want to know everything about proper alignment. It is NOT however designed for people with ANY health conditions or for Yoga teachers.

After learning the proper alignment of all 30 Yoga poses, you will also learn the proper alignment in Sun Salutations A and B.

"You body is your temple".:)

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Meet Your Teacher

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Matea Nikolić

Yoga teacher

Teacher

Matea is a certified international yoga teacher, born in Slovenia. She always had a need to travel and a thirst for knowledge.

After graduating from University of Ljubljana, she went abroad and worked in USA, Greece and Spain, where she found her passion for languages and discovered Yoga.

She has been teaching Yoga for over 7 years now. Her specialty is correct alignment, modifications and appliance of Yoga philosophy to the practice, which makes her classes most appropriate for complete beginners and for individuals who are only just starting with yoga. Her purpose is to help as many people as possible on their yoga journey, offering classes filled with love, fun and support.

She is fluent in Slovenian, English and Spanish, with intermediate knowledge of Serbo-Croa... See full profile

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Transcripts

1. Introduction to the course: Hi there and welcome to my course where I'll be teaching you about the proper alignment insert_one yoga poses. When I was in Rishikesh in India doing my teacher training course, one of the most important classes was alignment and how could it not be? After I finished my teacher training course, I started to think about the time when I first started to learn yoga. Of course I started with the physical practice and as mostly just watching internet videos. So thinking to myself, how much easier it would be for me if I knew the proper alignment back then. And also when I started to teach, there was a big difference too. If I would just say to my students, okay, everybody go into a tree pose, I will do it and they would just copy me. Or if I would say to my students, okay, let's do a tree pose. So the first thing you're gonna do and then do this, do this, do this. Of course, they would perform the pose much, much better. It would be easier for them because they would know the proper alignment. It will definitely not see me do all the poses perfectly, but you will see me give the detailed explanation to a proper alignment. You have to understand that we all have different anatomy. So sometimes, sadly, we can't do the pose perfectly, but it's always better to do a little bit less and be improper alignment than to push yourself into something that is impossible. Also, I have to talk to you first about one thing before we go into a lineman because I deal really included in the poses. And that is the breadth. Always when you are doing any of the poses, you have to inhale, exhale through your nose. Long deep inhalation, long deep excavation. And always when you are reaching up, rising up, it's always being held. And when you are folding forward or lowering down, it's always exhale. And when you are twisting, it's always inhale in the center. And then x Health who go in into a twist. I'm really super excited to share all of my knowledge with you. And that is it. Remember to just keep practicing, practice, practice, practice. Nonetheless. 2. Tree pose: Hi there and welcome back. The first posts we're going to talk about is Sassanian, which stands for it for tree pose. This one already strengthens your leg muscles, your ankles, your feed balances, your nervous system. And of course, it helps improve your balance, concentration and focus. And let's take a look at a proper alignment. The first thing you wanna do when entering a tree pose is you certainly want to start transferring your body weights to your right leg. So the left foot, all of the ground like this here. It's really important to spread your bodyweight equally to all four points of your right foot. So imagining this is your right foot. You want to have your bodyweight equally spread it here, here, here, and here. In this way, you're going to avoid any of this. Also very important thing with your food. Do not clench your toes. So do not do this with your toes. You wanted to just press your full food down and spread your bodyweight equally. Next thing you wanna do is externally rotate your left hip joint. So you want to open your left hip to the side and then place your left good, either on your sheep or on your tie to not place it on your knee? No, no. That's not a proper alignment here to stay a little bit longer than just a couple of seconds, there is a lot of different muscles you need to engage. Your need to engage your costs, your hands, your glutes, and your core, sucking the Bally deeply in and really break your foot down. Also, what do you want to do here is creates tension between your left foot and your right leg one to press them together equally. If you do not. And together equally, you're gonna be either like so or like so. You want to really present together equally to keep your heaps in proper alignment. Now, also really important thing, when you are in a tree pose, do not have your tailbone sticking out like so. Tuck your tailbone in to keep it in neutral. This is going to help a lot with your valence. So again, place your right foot down, spread your bodyweight equally. Open. Your left hip to the side. Place you're left with either on your shape, not on your knee, or on your tie. Repress your food into your leg, your leg, into your foot. Engage your quiets, your hands, your glutes, your core with your upper body of really lift up like somebody is pulling you up through the ground on your head, over your chest, shoulders, back and now and then you can have your hands either like so you can reach them up, had them together. How everyone just do not do this with your shoulders, shoulders, back and down. Chet is open when you want to come out. Simply released your left leg and they shake it out. And that was a proper alignment tree pose. Make sure it is same also on the other side and do not get discouraged. If you can't place your foot on your time, it requires a lot of flexibility, makes sure you just practice the proper alignment, practice, practice, practice. Nonetheless. 3. Warrior 1: Hi there, welcome back. The next ones we're going to talk about is called V of addRational one or Warrior one. And this one read, strengthens and stretches your arms, legs and shoulders is strengthens your bag and it stretches your belly, heaps voice your neck and opens your Chet. It's also really a good one to practice your concentration and barons. Now let's take a look at the alignment. We're going to start our kids with talk of our yoga MIT, stepping our left leg back. The first thing we need to address here, position. So you want your right foot to look straight towards the short edge of your yoga mat. And you want to have your Ledford at a 45 degree angle more or less. Next thing we need to talk about is our hill alignment. So you want to have your left heel on the same imaginary line as your right heel. Same as in a tree pose. Any, any standing yoga posture really, you have to spread your bodyweight out equally to all four points of both of your feet and press down into the ground equally without clenching your toes. Now when we have this done, you do not want to bend the knee of your Padlet. We are only bending the knee of our front leg in Warrior one. And when we do this, we do not want to bend our knee and sends it past our ankle. This is a no-no alignment. You want to keep your knee just above your ankle. If you want to go a little bit deeper into the warrior one, Just move your right with a little bit further and then lower down a little bit more. Next thing we need to talk about this, our hips. He acts in warrior. One needs to look at the same direction as our rightful. So towards the short edge of our yoga med, maybe this will be a little bit difficult at the beginning. But when you want to do, is you want to keep your hands on your hips and pull your rising a little bit back and push your left hip a little bit different. So you were really at the proper sheep alignment. When we are talking about the upper body, you just really need to engage your court Sebelius. Open your chest, wall nor shoulders, back and down. And then you can have your hands either in prayer. You can leave them up. You can have them together however you want. As long as when you have your hands up, you do not want it to base with your shoulder. You want to have them back and down. So you are really ungraceful warrior. One, when x be the post, you just need to stretch your right leg and step to the top of your Yogananda again. And that's the alignment is Warrior one, remember to do the same on the other side, debts it just practice, practice, practice, practice. Namaste. 4. Warrior 2: Hi there and welcome back. The next place we're going to talk about is called beautiful dress in a tube or warrior. To Islam really strengthens your legs, your arms, open hips, droids checked and helps develop, bellows, concentration and focus. Now let's take a look at the proper alignment. We're going to start at the top of our yoga metrics, tapping our left leg back here, the first thing we need to talk about is the position of our feed. So you want to have your right foot pointing straight toward the short edge of your yoga mat. And you want to have your left foot pointing straight towards the long edge of your yoga metal. You have this direction with your feet. Next thing is your heel-toe Hill alignments. So we want to have your left heel on the same imaginary lines as your right heel. Same as in any expanding postures. You want to spread your bodyweight equally to all four points of your boat V8 and pressed them into the ground equally avoiding any of these or clenching of your toes. Now when we talk about the niece, one does not bend. We only bend the knee of our right leg and needs to go in the same direction of your right foot, not past your ankle. No-no. You want to keep your knee just above your ankle. This is a proper alignment. If you want to go a little bit deeper into the post, just move your right foot a little bit further and then lower down a little bit more. Keeping your knee and your ankle sake. When we are talking about heaps in warrior two, you want to have your hips looking at the same direction as your left. Usually what happens here is your right-left goes a little bit from what you want to keep it open and going in the same direction as your right foot. So wringing your hands to your hips, you want to bring your left hip a little bit back and push you, write him a little bit forward. So you have this proper alignment. Now talking about tailbone, you do not want to have it stick it out like this. You want to keep your tailbone in neutral, engaging your core, opening your chest, shoulders, back and down, and bringing your arms up. And when you are looking toward your right and you do not want to do this. You want to keep your body straight in a proper alignment. Arms up and looking to your right when you want to exit the post, stretching right, left, and stepped back at the front of your yoga mat. And there is it. Remember to do the same thing on the other side as well, and just practice, practice, practice, practice. Namaste. 5. Warrior 3: Hi there and welcome back. The next week we're going to talk about is called dilemma that Astana three, all warrior three. This one really strengthens your legs, your ankles, your feed your arms, your bad. It turns your abdominals and of course, improves your balance. Let's take a look at the alignment. So the first thing when entering a warrior three is you slowly wanted to start spreads further your weight to your right leg. So the left-hand comes off the floor like this. Remember to spread your bodyweight equally to all four points of your right foot and pressing down into the ground equally avoiding any of these or clenching of your toes. Now when we're talking about our left leg, you want to keep it straight, engaging your quad your hands, your glutes, and pointing your toes. Now, talking about our right Nissan people have IT band. But if you keep your leg straight, pulling your kneecap up and engaging your quadriceps, you will have much better stability of your standing. Led, in this case, our right leg. With your upper body is, as usual. You want to engage your core, suck your belly and open your chest, roll your shoulders, back and down. So when you are growing into your warrior tree, you want to create this movement. So you are left leg is going up in bed and your chest is going down and front. Now here, to keep your hips in proper alignment, place your hands on your hips to grow in proper direction. You do not want your hips to go like this. This is the noumenal disease, no proper alignment. So again, when going into warrior three, your hips needs to stay in this alignment. So again, make sure you spread your bodyweight equally to all four points of your right foot. Bring your kneecap up, engage your quads, engaged the muscles. Your left leg, point your toes, belly, open your chest, shoulders, back and down, and then go into your T-shape. You can have your hands either in prayer, you can have them bag next to your body or you can reach forward, how ever you decide with your arms. And that is if on the warrior three alignment, make sure you do the same also on the other side of your body and data set. Just practice, practice, practice, practice. 6. Triangle pose: Hi there and welcome back. The next post we're going to talk about is called Asana, which is Sanskrit for triangle pose. This one really strengthens and stretches your ties, knees, your ankles, and it also really stretches your hips, groin, hamstrings, calves, shoulders, your spine. It opens your chest and improves your digestion. Now let's take a look at the proper alignment. Start at the top of our yoga mat, stepping our left leg bed. Now here the first thing we have to talk about is the distance between your feed, which should be more or less of your own legs. So if you are a little bit taller, you want to have your feet a little bit further apart. And if you are a little bit smaller, you want to have your feet a little bit closer together. The next thing we need to address is the position of our feed. So our rightful is pointing straight toward the short edge of our yoga mat. And the left foot is pointing straight toward the long edge of our yoga. Met. Next is our heel-toe human alignment. So your left heel needs to be on the same imaginary line as our ride here. As always, make sure you spread your bodyweight equally to offer points of your boat feed and pressed them down into the ground equally. Now, in triangle, we do not bend our knees. We keep them straight, engaging our quadriceps and pooling our kneecaps up. When we're talking about the hips, you want to have your hips looking at the same direction as your left foot. Now, when we're talking about the upper, you want to bring your belly in Sakhalin deeply engage your core, open your chest, roll your shoulders back and down, and bring your arms up. Hadn't really strong and engage. Now here, when going into a triangle, you want to slowly start going to the direction of your right foot. And when you can't reach any longer, you want to start lowering down, bending from your right hip like so. And here, if you want, you can keep your hand on your machine or reach your big toe, the most important thing is not to press down and put the whole body weight on your leg. You need to pull up. You need to live up engaging your core. Now. Like so reaching for the big toe or your Shane, The next thing you need to do is you want to open your chest. So bring your chance to open, raising your left arm up and gazing at your left hand, like so. And when you want to exit the post, the lower your arm down in help to come up and stepping back to the front of your yoga mat. And this is the proper alignment to your triangle. So remember to open your chest when you are down into a triangle. And if you can't reach your big toe, you can have your hand on your sheep, but without placing your whole body weight on it. And that is it. Just the practicing, practice, practice, practice. Namaste. 7. Revolved triangle pose: Hi there and welcome back. The next post we're going to talk about is called body Verdot three Canalsat, which Sanskrit for revolved triangle pose. This one really strengthens your legs, your ankles, your feed, your abdominals. It stretches, your hamstrings, your shoulders, your upper back, and it really improves your balance and digestion. Now let's take a look at the proper alignment. We're going to start at the top of our yoga mat. And just so you can see a little bit better, this time, our right leg bag, as opposed to triangle pose. In revolt triangle, you want to keep the distance between your feet just a little bit shorter. Now, your left foot is pointing straight toward the short edge of our yoga mat and hour, right food is at about 45 degree angle or pointing toward the top right corner of our yoga met. Same as before in triangle pose. Make sure you have your huge, huge alignment. So you're left here is on the same imaginary line as your fright. He'll also very important thing. As always, in standing parsers makes sure you spread your bodyweight equally to all four points of your both heat and pressed them into the ground equally. Now here we do not bend the knees. We keep our legs straight, racing our kneecaps up and engaging the steps. One of the most important things in revolved triangle is your HIPAA line. And so you want to have your hips going in the same direction as your front foot, in this case, your left foot. When lowering down into revolve triangle, make sure your soften your belly deeply. Engaging your core. Open your chest. Roll your shoulders back and down, lowering, folding forward from your hips, making sure to keep your back flat. And our here, when you cannot lower anymore, slowly start twisting your body to your left. Bringing your right-hand either on the outside of your shave your fingertips down, your hand down, however you want. I can only bring my fingertips down, but it's always better to be here and be properly aligned then to do this and do this with your body. So the next important thing in revolt triangle is sucking your belly deeply in when twisting, opening your chest, really need to open it up, bringing your left arm up and gazing at your left. And when you want to come out, slowly, lower your arm down in how to come up and come back at the top of your yoga mat. And this is the proper alignment. When revolved triangle pose, always make sure you do the same thing on the other side of your body and just don't rush. It's always better to go a little bit less into the posture and being correct alignment than to go deeper and be out of the alignment and deficit. Just keep practicing, practice, practice, practice. In normal state. 8. Extended side angle pose: Hi there, welcome back. The next posts we're going to talk about is 2pi that BioShock an astronaut or extended side angle pose, this letter, restraint, this end stretches your legs, your knees, your ankles. It also stretches your boys, your chest, shoulders, your spine stimulates or abdominal Oregon's and by debt improves digestion, analytical and the proper alignment. We're going to start and the top of our yoga mat, stepping our left leg back. Now here the first thing we need to talk about is the position of our feed. So you want to have your right foot pointing straight toward the short edge of the yoga mat. And you want to have your left foot pointing straight towards the long edge of the yoga mat. Next is the heel to kill alignment. So make sure you have your left heel on the same imaginary line. X2, bribe heal as same as always. Make sure you equally spread your body weight to all four points of your both feet and really pressed it into the ground equally. Now, when we're talking about our nice this one does not bend. Who only want to bend the knee of your front leg in this case, of your right leg, and make sure when you do that it goes in the same direction as your bright food, but not pacer ankle. Make sure you keep your knee just above your ankle. And again, if you want to move a little bit deeper into the posture, just move your right foot a little bit forward and then lower down safely. Whether you're talking about the hips, you want your hips, you go in the same direction as your left foot. So here, what usually happens is your right leg wants to go with your help, but make sure you keep it back in proper alignment so if you can see your big toe, that is perfect. Now up to here, if you notice this is the same alignment as in warrior two. But from here, we're going to suck the belly deep in, open the chest, shoulders, back and down. And we're going to start falling down from the hips. So going to our right side here, you can have either your 4R on your leg, but do not place all your bodyweight down into your life. Just use it as a support and lift up. Or you can place either your fingertips or your hand, either in front or behind your foot. Here, you want to really open your chest up barely deeply in and extend your left arm, gazing at your left hand when you want to come out slowly lower down in our stretch your right leg and come to the front of your yoga mat. And that was the proper alignment to extended side angle post. It's always better to go a little bit less into the post and do it properly than to rush into the bows and be out of deep alignment. Makes sure you do the same on the other side as well. And that is it. Just keep practicing, practice, practice, practice. Namaste. 9. Revolved side angle pose: Hi there and welcome back. The next post we're going to talk about is firing vertical parish bark on asthma or evoked side angle pose. And this lesson is extended side angle post-release straighten and stretches your legs, your ankles, your knees. It also stretches your groin, chest, shoulders, your spine stimulates abdominal organs and with that improves digestion and it also really improves your balance. It's a lot more demanding than extended side angle post. Now let's take a look at a proper alignment. We're going to start at the top of our yoga mat. And just so you can see me better, we're going to set our rash red bed and bring our knee down. You want to have your left foot pointing straight toward the short edge of the yoga mat and you want to keep your knee above your ankle. So this is a nominal alignment. Make sure your knee is above your ankle. Your hips are going in the same direction as your left. And when you want to go into revolt side angle, you want to start lifting up through the crown of your head, creating space here. So Sutton buried deeply in. You want to open your chest, shoulders back and down and start twisting to your left and folding forward from your hips. Here, you can have your hands either like so. You can have your fingertips down or even your poem. I can only have my fingertips down. And here, there's one very important thing. You want to create tension between your right arm and your life. Lead you want to present together equally and this will help a lot with your balance. So if you do not present together equally, are gonna be here or here, make sure you stay in proper alignment, pressing them together equally when you are ready to lift your back knee of the ground and place your heel down so your foot your right foot is at a 45 degree angle, more or less. Make sure you have heel-toe human alignment that you are spraying bodyweight equally to all four points of your bolt feet pressing down into the ground. And then you want to open your chest up. Bring your art of or even like so engaging as your hand. When you want to come out stretcher from pledge and come back to the top of the yoga mat. And this was the proper alignment to revolve side angle pose. It's quite demanding yoga pose, but just keep practicing, practice, practice, practice. Noblesse de. 10. Standing forward fold: Hi there, welcome back. The next post we're going to talk about is called outta nasa now, which stands for standing forward fold. This is one of the most fundamental yoga poses. It really strengthens your ties and your knees. It stretches your hips, your hamstrings, your calves, keeps your spine strong and flexible and it calms the mind. Now let's talk about the proper alignment. If you want, you can have your feet either keep distance apart, which means your feet are just under your hip bones or you can have your feet together like so, which means the big toes are together and there's like a tiny little gap between your heel. So I'm going to keep my feet hip distance apart. Makes sure you spread your bodyweight equally to all four points of your bolt and President firmly into the ground, engage your quadriceps, pulling your kneecaps up. Now, going from this angle, when you want to start folding forward, place your hands right here. Bring your bending is suddenly it deeply and fall forward from your hips, making sure you keep your bag flat. You do not want to round your bags like this and fall forward because this will be extremely painful when folding forward, keep your bag fled and if you have tight hamstrings, you can always just bend your knees. So falling forward, belly in, making sure your bag is flat. When you get to your point, you can just relax your neck down and then either reach for the opposite elbows. You can reach for your big toes, or you can even place your hands under your feet and pull yourself into your forward fold a little bit more, however, you prefer, when you are coming out of the posts, make sure you come up on the eHealth and slowly. And these are the fundamentals of your standing forward fold. Always makes sure you do not round your back, keep it flat and belly sucking in deeply to go deeper into the posture. And remember to just keep practicing, practice, practice, practice, Namaste thing. 11. Intense side stretch: Hi there. Welcome back. The next post we're going to talk about is budge Fulton astronaut or a test side stretch. Now this one really strengthens your legs and your core. It also stretches your legs, your hips, shoulders, your spine into final post, also your wrists. And it improves your balance and die the question. Now let's take a look at the proper alignment. We're going to start at the top of our yoga mat step in our left leg bag. Here, you want to have a short distance between your feet. Your right foot should point strings toward the short edge of the yoga mat. And your left foot should be at about 45 degree angle or pointing towards the top left corner of the yoga mat. Make sure you have q to heal alignment. So you're right, you is on the same imaginary line as your left heel. As always, spread your bodyweight equally to all four points of your Bolt fit and really praised and into the ground, pulling your kneecaps, engaging your leg muscles, your quiets. Now when we're talking about the nice, they do not bend. When we're talking about the hips, you want to have your hips going in the same direction as your right foot. So when you will be lowering down, having your hands behind your back, make sure you do not go out of the alignment. This is not a proper Alana. Make sure you keep your right hip pulling back and you're left hip pushing forward to stay in this alignment with your upper body. Make sure you are always with your chest, open shoulders, back and down. And then you can either interlace your fingers behind your bag. You can reach for the opposite elbows. If you can. You can do the reverse nama stay when you're falling forward to intensifies stretch, make sure your belly circling deeply and you're folding forward from your hips. Go as low as you personally can go, make sure your hips are not out of the alignment. Keep your hips and a proper alignment. And then here you can either gazed at your big toe or you can relax your neck down. Now when you want to come up in hell, to come up, step back to the top of your yoga mat and relax your hands. You a couple of brief circles. That was a proper alignment to intense sides stretch and make sure you do the same on the other side as well. And then is it just the practice in practice, practice, practice nonetheless thing. 12. Chair pose: Hi there. Welcome back. The leg post. We're going to talk about eighth old cutoffs analogy, Sanskrit for chair pose. This one. Pretty strengthens your legs, ankles, Hayek's, you're bad. It stretches your chest and your shoulders and stimulates abdominal organs, your heart and your diaphragm. Now let's take a look at a proper alignment. So we're gonna start with our feet together, big toes, and there's a tiny little gap between your heels. The first thing we have to talk about when we are lowering down into the chair cause you want to press your big toes together. Price your knees together, press your legs together. Now, if for some reason you're doing your chair with your feet, hip distance apart, which means your feet are just under your hip bones when you are lowering down, do not do this. This is not a proper alignment. Make sure you keep your hips, knees, and ankles in one line. Now, I'm going to do it from this angle and with my feet together. So when you are lowering down into the chair pose, you do not want to go too far past with your nice. You want to still be able to see your toenails. Now the next thing is your tell volunteers is really important. You will have a lot of back pain. If you do this in a chair pose, makes sure your tailbone is tucked in, your belly, sucking in and your core is engaged. You can lower down as low as you can watch too, but make sure you can still see your toenails, your telephone is tuck in and then you can have your hands either in prayer. You can raise your arms up. You can have an together gazing at your head, but make sure your chest is open. A new followers are back end down and there was a proper alignments to chair, pose mix shortages. Keep practicing, practice, practice, practice. 13. Seated forward fold: Hi there and welcome back. The next folks we're going to talk about is partially molten astronaut or ceded forward fold. This one really stretches the bags of your legs. Stretches your bag stimulates abdominal organs and with that improves digestion and it comes your mind. Now let's take a look at the proper alignment. We're going to start speeding down on our yoga mat, stretching our legs in front of us here the first thing you want to do is really flex your feed, pull your kneecaps up and engage your quads. Your heels are supposed to come off the ground low bit. Now, same as in standing forward fold, you want to fold forward from your hips, your tailbone should come out folding forward from your hips, you want to lift up, elongate your spine. Your belly is circling in D3 and you're folding forward. You go to as far as you can. You can have your hands next to your legs. You can have them on your shield. You can reach for your big toes or even place your hands on the bottom of your feet. And if you want, you can gaze at your feet or legs, your leg down however you want. Make sure your belly is sulking deeply in and you are really elevating your spine. You are lifting yourself up and forward. And this is the proper alignment to seated forward follows like sure you are not rushing into it and that you are doing it properly. And that isn't just keep practicing, practice, practice, practice, Lamaze. 14. Boat pose: Hi there and welcome back. The next post we're going to talk about is a nirvana, which is sales grid for boat pose. This one really strengthens your abdominals, your hips, your spine, stretches, your hamstrings, end, improves your balance and digestion. Now let's take a look at the proper alignment. We're going to start and sitting down with our nice band here. The first thing we need to talk about is the placement of the body weight. So if you put your body weights to the front of your sitting bones, you are really knocking again anywhere. You want to lay back a little bit and place your body weight to the back of your sitting bones, tucking your tailbone in. When we're talking about the upper body, you really want to lengthen your spine, reached through the crown of your head, chest, open the shoulders back and down, keeping your arms active. When we're talking about our legs, you want to press your legs together, your niece, your big toes pressing together. You want to point your toes and really engage your leg muscles. And now, as opposed to just coming up to the boat pose, you really want to suck. You're very deeply in engage your core and then bring your legs is close to your body as you can now here you can either have your hands like so, you can stretch them out in front of you. You can keep your knees band if you have really tight hamstrings or if you can stretch out your legs, gazing at your big toes. Now, this was the proper alignments to both coasts. Make sure you practice proper alignment so it's always better to keep your knees bent than to be out of the alignment with your backlight so or anything like that. And that is it. Just keep practicing, practice, practice, practice, Namaste. 15. Head to knee pose: Hi there. Welcome back. The next post we're going to talk about is jhanas CSR, Santa or heads to me, pose. This one really stretches your voice, your hamstrings, your spine. It improves your digestion, stimulates your liver and kidneys, and it calms the mind. Now let's take a look at the proper alignment. What I'm going to start sitting down with our legs stretched out in front of us here. The first thing we need to talk about our left like so you want to bend your left knee and externally rotate your left hip joints so you want to open your left hip to the side. Now, you want to place your left foot as high up to your body as you can. Make sure you close your left knee joint. You want to press your left heel against your pelvis and make sure your left foot is up against your bright LED. When we're talking about our right-left, you wants to keep it engaged so you flex your foot, your heel should come off the ground. You are pulling your kneecap and engage your quadriceps. You're both sitting bones should be on the ground. Now, when your folding forward, don't fold forward next to your right leg, this is not a proper alignment. You want to fall forward over your right leg, so your right leg should be more or less in the middle of your torso. Now, Forwarding Forward, Make sure you first lengthen your spine up, you're raising up, your belly is taught in, is setting deeply and you are folding forward over your right leg. Here. You can have your hands either like so you can hold on to your shield or on your foot. You can either gaze at your big toes or you can relax your name down however, you decide when you want to come out in hell to come up and stretch your left leg. And this was the proper alignment. Two heads to me pose, makes sure you always do the same on the other side of your body. And that is it. Just keep practicing, practice, practice, practice. Nanosphere. 16. Marichyasana A: Hi there and welcome back the netbooks. And we're going to talk about is mariachis and an a or Mari Jasmine? A, yes, usually in English, we use the same name as incense grid. This line really stretches your shoulders. It massages your internal organs with that improves digestion and it calms the mind. Now let's take a look at the proper alignment. What have been the star sitting down with our legs stretched out in front of us here. The first thing we're gonna do is banned hour left knee. When you are doing that, makes sure that you are left with is as close to your body as you can possibly have it. This is the first really important thing for March Astana a. Now you want to keep the distance between your left foot and your right leg more or less of one hand? When we are talking about our ride, like make sure it's engaged. So flex your foot, you're huge of the ground. Pull your kneecaps up and engage your quiet. When you want to start going into marriage AS Anna a, you want to move your left leg a little bit out of the way and then lengthen your spine through the crown of your head validly in and start folding forward over your right leg next to your left leg here. When you can't fall forward anymore, you can slow the start reaching your left arm behind your left leg, and your right arm behind your back, if your fingers don't catch, there is okay. They will. With time, you can reach for your hand. That is perfect. Now here what you're going to see is your left sitting bone. They're gonna start coming off the ground, but make sure you are pressing them into the ground and slowly falling forward to as far as you can. Also really important here is your shoulder alignment. So you do not want to have your left shoulder closer to the four than your right shoulder. They should be on the same line. And when you are here, you can fold forward anymore. You can either gaze as your big toe or relax your leg down, totally up to you when you want to start coming out. Release your hands behind your back, inhale to come up and stretch out your left leg. And this was a proper alliance to Mauritius and make sure you do the same also on the other side of your body and just practice this proper alignment. Practice, practice, practice, nama, stay. 17. Marichyasana C: Hi there, welcome back. The next post we're going to talk about is Mauritius. And at C, This one's a mesial march astronaut, ABCD. We usually just use the Sanskrit name. This line really stretches your lower back, stimulates your abdominal organs and with that improves digestion. Now let's take a look at that alignment. We're going to start sitting down with our less stretched out in front of us. The first thing we're gonna do is bend our left knee and bring our left foot as close to our body as we can possibly habit. Now here, you want to keep this dance between your left foot and your right leg, more less of a one hand. Make sure you always engage your right leg so the opposite leg. Now don't ever habit like so when you are already in the post engaging, so flex your foot. Your heel will come off the ground, put your kneecap up and engage your quads. Up to here. This is the same alignment as in March and an a, but from here to go into March us and as C, You want to lean back a little bit, elongate, your spine, lift up through the crown of your head, buried deeply in and start twisting to your left here, what do you want to do is bring your left hand down and then with your right arm, push your left leg in and bring your right arm to the outside of your left leg. So here you are pushing your upper right arm into your leg. Your leg. Are your belly his deeply in if you want, you can already just stay here. Make sure your chest is always open and shoulders not here, shoulders down and away from your ears. And if you can reach with your right arm around your left leg and rev of gold to your left, either fingertips or your hand. Make sure you're both sitting. Bones are on the ground. You're engaging your leg. You have your shoulders, back and down. Chest is open and gaze over your left shoulder when you want to come out, slowly release your hands, your arms, and child, your left leg. This was a proper alignments to Maurice Jackson and see, make sure you do the same also on the other side of your body. I know it's a bit more demanding than Mary chancellor a, but just keep practicing, practice, practice, practice. Nano state. 18. Plank pose: Hi there, welcome back. The next poster we're going to talk about is called Pala class now, which Sanskrit for plant. Pause on this one really develops that full body strength. Now let's take a look at the proper alignment. The first thing we need to talk about is the position of your hands. So you want to have your hands shoulder width apart, which means your hands are just underneath your shoulders. So now here, not here, hands underneath the shoulders. Next thing is, you don't know what, you do not want to spread your fingers too widely or happen too close together, you just want to have them in neutral, pressing your bodyweight equally into the ground, more or less in this area of your hand and maybe gripping the fingertips a little bit into the grounds to really keep them active now when we are going into a plank pose. So making sure you're repressing your hands down into the ground. And the next thing you want to have your shoulders just above your wrists. You do not want to have your shoulders here or here. They should be just above your wrist. Also extremely important thing with your shoulders. You do not want to have them dig down like this. You want to press up, you want to lift your shoulders up. This is very important in plank pose. Next thing also very important is your tailbone. You do not want to have your tailbone like so. To look like this in a plank poses, a no-no alignment. You want to have your tailbone, tut L. So you took in your tailbone, you round your bag, you press up within her shoulders. You keep your belly sub in deeply and when you're ready, just step back with both feet. And this is your proper Planck alignments. So again, you have your hands under your shoulders, you're spreading your bodyweight equally all over your hands. The fingertips into the ground making sure your shoulders are just above your wrist. You press upon your shoulders, suck your belly in deeply, make sure you round your bed, tuck your tailbone in, and also engage your live nozzles, pooling your kneecaps up. And when you want to come out of the pose, just lower your release on the ground and slowly come back up and remember to just keep practicing. Don't get discouraged. If you don't have the strength yet, make sure you just practice this proper alignment in plank pose. Practice, practice, practice. Nonetheless. 19. Four limbed staff pose: Hi there and welcome back. The next post we're going to talk about each chatter around that Dan does not move. Lea, staff pose. This lamb CMS plank pose really helped us develop that full body strength, but it's a lot more challenging. Now let's take a look at the proper alignment. We're going to start in a plank pose and then lower down to channel Rhonda, which is how we usually enter the post anyway. Now, there are a couple of alignments tips from plank pose that also apply to channel Rhonda. So the first thing you want to have your hands on, your shoulders so your hands are shoulder width apart. You want to really suck, you're barely deeply in. Engage. Your core tailbone is tucked in and your leg muscles are all really engage. Your kneecaps are pulling up. Now when you want to enter chatter UNGA, you want to shift your body weight forward and then lower down your elbows, our back into your body. This is the first really important day when you are in charge around that, that your elbows do not go how pseudoscience like, so this is not a proper alignment. You want your elbows to go back and they are hugging your body. Now also, where is really bad in shadow rounder that your shoulders are up, in your ears. You want your folders and down and your chest open. Also really important thing where you in chat around them. You want to keep your whole body in one line, not with your bomb sticking out like so, or dipping your hips or anything like that. So your full body should ideally be one straight line just a little bit above the ground level is the proper alignments to Chiron gun down does and it's really a challenging yoga pose. But all it really taste is practice, practice, practice, practice, Namaste. 20. Upward facing dog: Hi there and welcome back. The next post we're going to talk about is old Mamluk, Ashwin, Astana, or Upward Facing Dog. This one really strengthens your spine, arms, you raised, it stretches your abdominals, your chest, your shoulders, and it improves your posture. And let's take a look at a broker alignment. We're going to start laying down on our belly. And the first thing we're going to talk about is our feet. You want to have your feet at about here with distance part or slightly more often, but also not too much or close together. So think about hip distance apart. Now, also really important thing here is this is not a proper alignment into outward-facing go. Your toes are supposed to be pointed. And also, you do not want your legs to be all relaxed in upward facing dog, your legs are supposed to come off the ground. So you want to lift your knees off the ground, pull your kneecaps up, really press into your feet and engage your quotes, but soften your glutes. Now when we're talking about the upper body, you want to breed your hands next to your chest, close together, so not outside. Hence, our shoulder width apart, stainless implant and chat or Unger. So when you are lifting up, you do not want your elbows to go out. Your elbows are supposed to go back and your arms are supposed to be straight. Your whole body weight is on your hands and on your feet. Your legs are off the ground to ensure your shoulders are not alive. So shoulders back and down, chest is open. You're either gazing forward or relax your neck out. Whoever you decide when you want to come out of upward facing God, I recommend you to go either into downer facing or into a child WHO just to even out your back a little bit and also proper alignments to upward facing dog. Make sure you just keep practice, practice, practice, practice. Memos. 21. Downward facing dog: Hi there and welcome back. The next box we're going to talk about is other MOOC, Cashman astronaut or a downward facing dog. This one really strengthens your legs and your arms, stretch your calves, your hamstrings, your shoulders, and it calms the mind. Now let's take a look at a proper alignment. We're going to start on our hands and knees in a table top position. Make sure your hands are under your shoulders and knees under your hips. So none of these is okay. Hence, under shoulders, knees under. The next thing is you want to keep your hands shoulder width apart, and your feet, hips width apart. When we are talking about the upper body in downward facing dog, you do not want to bend your elbows. This is only gonna make your collapse with your shoulders. So keep your arm straight, really press through the hands. Now, when you want to go into downward facing dog, just curl your toes and start stretching out your legs, sending your hips, back, belly stacked deeply in here. If you are somewhere like so and you can't reach with your heels on the ground. It's always better to bend your knees a little bit and press with your hands through your shoulders. So keep your back straight, slowly, slowly. You are hills will come to the ground. It's also now a really good idea to be too far from your hands with your faith or too close together. You kinda want to have that 90 degree between your legs and your torso buried deeply in. You also really wants to press with your feet down. So your kneecaps are pulling up and your quads are really engaged. And make sure your shoulders a in collapsed and pressing up and away from your ears. Relax your line down, do not look up. Neck is relaxed and you're a gaming between your legs when you want to come down slowly, all the way down with your knees. And there was a primary alignments to downward facing dog. It's now ready problem. If your heels don't touch the ground just yet, just practice the proper alignment. Practice, practice, practice. Never stay. 22. Side plank pose: Hi there and welcome back. The next books are going to talk about is advices path on our side plank pose. This one really developed that full body strength edit improves your concentration and balanced. Now let's take a look at a proper alignment. We're going to start in a plank pose. So make sure you are applying all the proper alignments from plague. Your hands or under your shoulders. Your hands should be shoulder width apart. You are lifting your shoulders up, pressing up, buried deeply in core is engaged, tailbone tough in kneecaps pulled up. And you're really engaging your leg muscles now, when you want to move into site blank, Bring Your right hand a little bit forward. Place your right foot down and you're left one on top of it here. You want to have your hand just under your shoulder so we should not be too far forward or close back. Do not bend your elbow inside. Brian is also really important, is this is not a proper alignment. So make sure your hips are lifting up your repressing through your head. Engage your core belly deeply. And, and then can either have your left arm on your left gazing at your right hand, or you can bring it up, gaze at your left hand. However you decide when you want to come out, bring your left arm down and your niece on rounds. And this was the proper alignments to side plank pose. It's really a challenging pose, but make sure you just practice the proper alignment. Practice, practice, practice known as thin. 23. Child's pose: Hi there and welcome back. The next post we're going to talk about is balanced and I, which is Sanskrit for child. Suppose this one in general really stretches your spine, your low back, your quiets, your ankles, it strengthens your knees and it calms the mind. Now usually when you are in a yoga class and your teacher says, everybody into child, suppose if you take a look around, you will see that everybody is doing something completely different. Why? There are a lot of different variations of childs. And depending on which variation you are in, the benefits will also slightly change. We're going to take a look at three different variations and then you will see for yourself which one you want to do in a particular moment of your practice. Now let's take a look at a proper alignment. We're going to start on our hands and knees. So make sure your hands are under your shoulders, knees are under your hips. The first thing we're gonna do is bring our nice together. Our big toes are together and you're going to start sending your hips back. They is in. So when your sit bones are over your hills, you wanted to bring your arms. Next theorem, body, palms facing up next to your feet, forehead resting on the ground, and you close your eyes. Now, in this variation, your whole body is completely relaxed, so none of the muscles are engaged. It's really good to massage your internal organs and it improves your digestion in this way. Now the next thing we're gonna do, we're going to open our nice to the side, to the edges of our yoga mat. Keeping our big toes together, walk our hands forward, elbows on the ground, forehead resting, eyes are closed. Now in this variation or sounds, we are resting our body. We're not engaging any muscles, but here we are really stretching our hips. So if you want more of a stretch in your hips, you just want to move your knees a little bit farther apart. If you want a little bit less, bringing them closer together. Now the next thing we're gonna do is lock our hands as far forward as we possibly can. Rest in our forehead on the ground with our eyes closed. If you want, you can even do Cupcake hands. Now, in this variation, we are really engaging our spike and giving our shoulders and upper body really good. Stretch them when you want to come out from any of the child's pose, bring your hands. Next year a chance in hell to come up and all the way to the seeded. This was the proper alignments to three different variations of child spouse. You can use whichever one you need in a particular moment in your practice. But I really encourage you to practice. All three of them. Practice, practice, practice, Namaste. 24. Extended puppy pose: Hi there and welcome back. The next both we're going to talk about is she short Santa or extended poppy pose. This one really strengthens and stretches your arms, your upper back, your hips, stretches your spine, and you're sure there's any calms the mind. Now let's take a look at a proper alignment. We're going to start in a table top position. So hence, R under your shoulders, knees, under your hips. Now, you want to keep your feet, keep distance apart. So not in four out feet at a hip distance apart. And avoid doing this with your toes. Make sure your feet are flat on the ground. Now, the next thing you want to do is make sure that your hips stay above your knees. Soviet, you know, wants to be like so in extended puppy pose or like so your hips are supposed to be above your knees. Now, when you want to go into post, walk your hands forward, forward and start bringing your forehead to the ground. So forehead is resting on the ground. If you want to keep your eyes closed and make sure you're really reaching with your arms. You're extending your arms, extending your spine, press your hands down into the ground, press your feet down into the ground, barely deeply in tailbone tucked in. You also want to avoid relaxing your arms. You want to really keep them active. And also, this is a no-no alignment. But for your back, keep your tailbone tucked in, barely set in deeply. Now when you want to come out in hell to come up and then walk, walk, walk your hands back to the seed. And that was the proper alignments to extend this puppy pose, make sure you just keep practicing, practice, practice, practice. Nonetheless. 25. Locust pose: Hi there and welcome back. The next post we're going to talk about is shallow bass and our witchy Sanskrit or locus popes. This really strengthens your abdominals and your back muscles. It stretches your spine, opens your chairs, massages abdominal organs, and with that improves digestion. Now let's take a look at a proper alignment. We're going to start laying down on our belly like so here, the first thing we're going to talk about is our lead. You want to bring your legs as close together as you can, pressing your big toes one into the other. Next thing you want to do is bring your knees off the ground, pool your kneecaps up, reengage your quotes. But you really want to solve often your glutes. So when you lift up, you want to press into pelvis. Now, when we're talking about the upper body, if you want, you can bring your arms next to your body like so palms facing up to lift your legs. As I said, you need to really press into your pelvis. Press your big toes together, engage your like Muslims and to lift your chest up, press into your hands. Now here, make sure your shoulders are not here. Shoulders back and down. Chest is open gates, is forward. Now, if you want, you can also bring your hands next year childlike. So elbows into your body, pressed into pelvis to lift your legs up and then press into your hands to lift your chest up. When you can do this, you can also stretch your arms next to your body, but make sure you always keep your legs engaged. Your back muscles are really engaged and your chest is up. And now when you want to come out, is held to come up and find your seats. There was bread or a language to locust pose. Make sure you just keep practicing, practice, practice, practice. Nanosphere. 26. Bridge pose: Hi there and welcome back. The next post we're going to talk about is C2 bandages and or bridge pose. This one really strengthens your bag, your glutes, your hamstrings, it stretches your neck or your chest, your hips, and your spine improves digestion and blood circulation and it calms the mind. Now let's take a look at a proper alignment. What are going to starve? Laying down on our back with our knees bent here. The first thing we're going to talk about is the placement of our feed. So you want to bring your feet on the ground, heap distance apart, pointing straight toward the short edge of the yoga mat. So none of these or this is okay, make sure your feet are pointing straight forward the short edge of the yoga mat and that they are hip distance apart. You want to have your hips, your knees, and your ankles in one same line. The next thing you want to do with your feet is bring them as close to your body as you can. So if you can maybe touch your heels with your fingers. Now, you want to spread your bodyweight equally to all four points of your both feet. And you're going to really press them into the ground when coming up and when in a bridge pose with your arms. You want to bring them next year, body, palms facing down. Now, when you want to come up, slowly started lifting your hips up, up, up as high as you can. Here. Also really important thing you want to do now is move your shoulder blades close together so your chest is open, your shoulders are together. And you want to either have your hands like so, reaching for your heels or interlace your fingers under your bed. Now to really lift up you do not want to stay here. To keep, to have your knees, your ankles. You want to have yearnings just above your ankles. Really press into your feet. Make sure you keep a small distance between your chin and your chairs. When you want to come out, slowly, relax your hands. Relax your arms. Slowly lower. Oops, all the way down. Turn on one side, and slowly all the way back up. There was the proper alignment to a breach post. Make sure you just keep practicing, practice, practice, practice, Namaste. 27. Upward plank pose: Hi there and welcome back. The next post we're going to talk about is poor autonomous and r, which stands group for upward plane pose. This early strengthens your whole body. It opens your chest and it also stretches your shoulders and your ankles. Now let's take look any proper alignment. So the furnishing were and talk about in upward plank pose is the position of your feet. You want to have your feet close together. Make sure your big toes are pressing one into the other and really point your toes. By pointing your toes, you are already lifting your kneecaps up and engaging your quadriceps. Now, the next thing you want to do is internally rotate your legs. Now when we're talking about our hand position, you want to have your hands behind your back going in the same direction as your feet. So you do not want to have your hands like this. You want them to have the same direction, like your feet. The distance between your hands and your body should be more of or less of one more extra hands. Make sure you have your hands under your shoulder so you do not want to have your hands here or here. You want to have your hands just under your shoulders. Next thing is your tailbone. You now want to have your tailbone thicken up like so when you are in a upward plank pose, you want to talk your tailbone and suck your belly in deeply, then open your chance and really press your shoulders up. So another very important thing, when you are in upward plank, you do not want to be here with your shoulders. You want to press them up. And then when you are ready, really pressed down through your hands and your heels and lift, lift that up. Make sure your big toes are touching your pointing, your toast and really lifting your hips up. Tailbone is taught in Barre is EM chairs is opening, shoulders are pressing up. You can have your met either like this. You can relax and bed however you want when you want to come out. Come out slowly. And this was the proper alignment to the upwards blank forms. Make sure you just keep practicing, practice, practice, practice. 28. Shoulderstand: Hi there and welcome back. The next box we're going to talk about is Salam buffs, R1 gastrula or shoulder stand pose, also known as the queen of us. And as this one really stretches your shoulders in your neck, it strengthens your core, your leg muscles, your glutes, stimulates abdominal organs and it improves blood circulation in the upper body. Now let's take a look at a proper alignment. What are going to start laying down on our back with our knees bent here. The first thing we're going to talk about is you want to really press your legs together, press your big toes together. Now, what you want to do is bring your arms next to your body, palms facing down. Now, the most important thing in shoulder stand is do not move your neck. Your neck has to remain in the same position at all times. Now, when you want to come up to a shoulder stand, you really want to press your hands into the ground and then maybe give yourself a little bit of a rock. And when you're ready, come up, bring your nice over your head and you wants to reach, you want to support your bed here. What do you want to avoid is having your elbows out. You want to have elbows in a same line as your shoulder, so you want to have them close together. Now here, what do you want to do is, and you can take time and it is you want to start bringing your shoulder blades as close together as you possibly can. This is a really important step. Now, when you are ready, slowly start stretching your legs and I suppose to have the like. So you want to start bringing your feet back and you wanted to bring your hips forward, really engage your leg muscles. Engage your core. Point, your toes and they give up through your toes, allow you already slowly bend your knees as though really got all the way back down. Take your time solely on your site and all the way back to a seeded that was a proper alignments to a shoulder stand post here. Really important, never move your neck anyway, and really take your time with bringing your shoulder blades as close together as you possibly can. And that is it. Just keep practicing, practice, practice, practice, nano state. 29. Plow pose: Hi there and welcome back. The next post we're going to talk about is how lastname which sends before plow pose this one gray searches your shoulders, your neck and your spine stimulates abdominal organs and it calms the mind. Now let's take a look at a proper alignment. We're going to start laying down on our back, our nice Ben here. The first thing we want to do is bring your legs together, really pressed one into the other. Press your big toes together. You really want to keep your legs engaged. Next, bring your arms next to your body. Palms facing down. Now, same as in shoulder stands. Do not move your neck. Keep your neck in the same position at all times when you want to come into a plow pose, really press your bodyweight into your hands and maybe give a little bit of rock back and front. When you're ready. Come up with your legs over your head, your hands on your bed here. Stretch your legs. If your feet don't touch the ground, Keep your hands on your bed. Maybe bend your knees. Now, if your feet do touch the ground, you can have them either like so or you can point your toes. It's up to you as long as you keep your legs engaged, you want to really start your belly deeply. Engage your core and really lift your sitting bones up towards this crime. Next, if you want, you can keep your hands on your back but make sure your elbows are in, not out. Make sure you are really bringing your shoulder blades together. If you want interlinked fingers and stretch out your arms, really pressing into your hands, pressing into your feet, stretch your legs in case your leg muscles. And when you want to come out, bring your hands on your bag. Barrier needs slowly come out, come to your site and all the way up to ceded. Tell us the proper alignments to plow pose. Don't worry if your feet don't touch the ground, you can always keep your hands on your back and your knees bent. Make sure you do not move your neck and just practice the proper alignment. Practice, practice, practice, and honesty. 30. Headstand: Hi there and welcome back. The next goes, we're going to talk about a pseudoscience. And I wish you Sanskrit forehead stamp pose, also known as the King of us on this unreleased strengthens your core, your arms, your shoulders. It improves blood circulation in the upper body, and it also improves your focus and balanced. Now let's take a look at our proper and alignment. We're going to start sitting down like so the first and the most important thing we have to talk about is the placement of your head on the ground. You want to place the very top of your head on the ground so not your front or your bag. This is really important to keep your neck in a proper alignment, avoiding neck injuries. Now, if you are a complete beginner, I recommend you to attempt this pose either supervised or with the help of the wall, just to be sure. The next thing we're gonna do is bring our elbows down, our forearms down. You want to have your elbows shoulder width apart. Are your shoulders not out or in? Elbows, shoulder width apart. You wants to interlace your fingers. Now in a head spent most of your body weight should be in your elbows and your forearms, not all of it on your head. There should be just a little bit of the body weight on your head. So you have to really press up with your forearms, with your elbows to your shoulders. Next thing, you want to place the top of your head down on the ground, make sure it's really the top of your head and your head with your hands. Now, career toes under, but you're very deeply in engage your core. Press through your forearms, E2, your elbows, your shoulders are up and away from your ears. Do not collapse your shoulders, shoulders up and away, and stretch out your legs, walk them as close to your body as you can. You try to have your hips over your head. If you want, you can already just stay here. But if you want to come up to a ¢0.5 bandwagon needs and then the other and slowly find your balance. Engage your core, press your forearms into the ground pressure elbows down and lift your shoulders up. If you want, stretch out your earlier expressed her legs together. Big toes pressing together. Engage your leg muscles, point your toes and reach with your chose up when you want to come down, slowly, bend your knees and then one of the doubt, lead down. Nice open, big toes together. Why like a child posts posts, rest you wants to make based with your hands and raise your forehead down. When you want to come up, slowly come up to us fetus, there was the proper alignment to a headstands don't get discouraged if you can't come objects yet, it requires a lot of upper body strength, but make sure you just practice the proper alignment. Practice, practice, practice. Nonetheless thing. 31. Corpse pose: Hi there and welcome back. The last posts we're going to talk about is Chavez and I, which sends grit for corpse popes baseline really relaxes your whole body, relieves stress and calms the mind. Now let's take a look at a proper alignment. We're going to start sitting down and slowly, we are going to lay down all the way down on our back here. Make sure your bag is equally press into the ground and it's completely relaxed to keep your spine, your neck, and your head all in one line. Then slowly stretch out one leg, stretch out the other leg. You want to have your feed at the edges of your mat and he wants to let your feet fall out to the side, stretch out your arms to the side next to your body, but do not have them close together. Make sure there is some space between your arms and your body. Palms facing up completely relaxed when you want, close your eyes. Try to remain completely still and do a little bit about bodies can so goes through your whole body and see if you are holding any tension. You want to really relax all the muscles of your body. Let go and focus on that natural breath. When you want to come out, open your eyes and start with slow movements for so, move your fingers and your toes, your wrists, your ankles, and bring your feeds together. Stretcher honors over your head, creates a really long stretch. Bend your knees, bend your elbows. How your knees to your chest roll down on one side and slowly lift yourself back up to a seated. And there was a proper alignments to shovel astronaut our left pose. Make sure you just practice the lane grow and the relaxation embed is they just practice, practice, practice, practice, nama, stay. 32. Sun salutation A: Hi there and welcome back. The next topic we're going to talk about is pseudo anonymous got a which says brute-force sunspot rotation a froms limitation is a complete practice on it's o and it loses up, stretches, strengthens and the massages. All of your joints, your muscles, and internal organs. It strengthens your read and balance, metabolism. It also burns and stimulates all of your body systems. And when you apply proper records movement connection, it really has positive effects on your mind. Now let's take a look at a proper alignment. We're going to start at the top of our yoga mat in a basic standing position here. If you want, you can have your feet, hips width apart, which means your feet are just under your hip bones. This is a little bit more beginner friendly or you can have your fits together, which means Biggs hosts are touching and there's a tiny little gap between your heels. From here, really press your feet into the ground, spread your bodyweight equally to all four points of your both feet. Pull your kneecaps up, engage your leg muscles, engage your core. Have your belly deeply in. Do not have this going on with your tailbone. Talk your tailbone in to keep it in neutral. From here, really rise up through the central line like somebody's pulling you up through the crown of your head, open, your chest, shoulders, back and down. Gaze is forward. And here. If you want, you can have your hands either in prayer or next to your body. Just make sure keep your arms engaged. Now on the eHealth, you're going to reach your arms up over your head. You can do this in whichever way you want, as long as you do it on the eHealth. So in help reaching your auras of over your head, make sure you reach to the center line. So none of this or this reaching out through the center line and almost as close together as you can possibly have in front of your face. Price your heads together. Have your fingers either together or you can spread them out. Gaze at your heads on the exhale, you're slowly going to start folding forward. So here, remember the proper alignments to standing forward fault. You are folding forward from your hips, sending your heels back very deeply in folding forward with a bad as straight as you can possibly habit to as low as you can go. Remember it's not a competition. And here, relaxing your leg, gazed at your big toes on the eHealth. You're gonna come up into a half way, lived here. Standing your chest forward, so open your chest, your back. So do not round your bath, keep your bag flat, gaze forward and here if you want, you can have your hands either on amortize, not on your needs. You can have them all your shames, or maybe even on the ground just as long as you have your bag flat. From here, bend your knees and bring your hands down and spend your feet into client. So here, remember the proper alignments to plank pose. Make sure your hands are under your shoulders, shoulder, width apart. Press into your hands. Press out with your shoulders. Bailey deeply. Engage your corn Tokyo tailbone in, pool your kneecaps out and engage your leg muscles. From here, you're going to shift your weight forward and on the exhale, chatter Anika, elbows into your body, your whole body, one straight line. All ill-health. You're gonna to upward facing dog. So make sure you don't have your feet like so. Have your feet flat on the ground present to your feet pressed into your heads. Have your legs off the ground, chest, open, shoulders, back and down, these forward. Or you can get up on the exhale curricular toes under and come into downward facing dog. So here, remember the proper alignment to downward facing dog. Have your feet hip-width apart, hence, shoulder width apart. Press into your feet. Pool your kneecaps up and engage your leg muscles. Press into your hands, shoulders away from your ears, lengthen, your spine. Have your belly deeply, n. And here we say 45 breads gazing between our legs. Now, after five breads, switching the gaze forward. Walk, walk, walk your feet between your hands. On the eHealth. You're gonna come up in the same halfway lift as at the beginning on the XL. Folding forward. Same as at the beginning. In held all the way up, same as at the beginning and XL, hence the brand or next to your body. If you're gonna talk during some polarization, you're going to be hotter bread like this. Now, we are going to do it one more time, but this time we're going to apply proper bread and movement collection. So a little bit faster starting at the top of our yoga met in a basic standing position in help reach your OSA over your head as health, fold forward, come all the way down in hell, halfway live, flatbed, vagaries, hands down, step or jump into Planck, exhale. Inhale. We're facing milk, exhale, downward facing dog, five breads, 12345. Switching your gaze forward. Walker jumps between your hands. Inhale, halfway, lift, exhale, fold forward. In health, all the way up and exhale, hence the prior. And that was the proper alignments to some citation, I recommend you to first take it slow, Make sure you are improper alignment and then width time, apply proper bread and movement connection and that is it. Just practice, practice, practice, practice, nominal state. 33. Sun salutation B: Hi there and welcome back. The last topic we're going to talk about is Saudia, Namaste IRB, which sounds great for sun salutation. B, this one really has all the same benefits as sun salutation a late, a bit more challenging. Now let's take a look at a proper alignment. We're going to start at the top of our yoga met in a basic standing position. So remember consultation a, if you want, you can have your feet hip-width apart, which means your feet are just under your hip bones or you can have your feet together, which means big toes are touching and there's a tiny little gap between your heels. From here, price you will feed into the ground, spread your body with equally to all four points of your boat. Feed. Pool your kneecaps up, engage your leg muscles, engage your core barely deeply in tailbone in neutral, rising up through the center line like somebody is pulling you up through the ground of your head. Chairs, open, shoulders, back and down, gaze forward, hands, either in prayer or next to your body, as long as you have your arms engaged. Now from here, on the first eHealth, you are going to come into a chair pose. So remember the proper alignment to chair, cause if you look down, you're supposed to see your big toes. So do not go pet her big toes. You have to see your big toes. It is deeply in your legs are pressing together for is engaged, terrible interrupt in chest open the shoulders away from your ears and your arms up. Elbows as close together as you can have them palms pressing together, gazing at your hands from here on the x, hell, you're gonna start folding forward. So remember the proper alignment to standing forward fold, make sure you're folding forward from your hips, belly deeply and go as far as you personally can go little by little. Relaxing your leg, gazing at your big toes on the inhale, halfway lift, making sure you have your chest open, your back is fled, so don't round your bad fled back against forward hands either only advertise on your machines or maybe even on the ground from here. Bend your knees, bring your hands down, hence theft. Your feedback into Planck. Remember the proper alignments to play it goes, has under your shoulders, shoulder width apart, press into your hands, pressed up with your shoulders, buried deeply in. Core is engaged. Tailbone tucked in. Kneecaps, pulling up her leg muscles are engaged. From here. Shift your way forward, exhale, turnaround arrows into your chest, your whole body, one straight line. All the eHealth. Outward-facing dark, making sure your feet are flat on the ground, your chest is open. Gaze up or forward, and then courier chose another exhale, downward facing dog. Now, we are not going to stay here for five breaths just yet. You're gonna turn your left foot to a 45 degrees and stake your right foot between your hands on the eHealth. You're gonna come up ITO warrior one. So here, remember the proper alignments to Warrior one. Make sure you're right good. Is facing forward to when the short edge, all of your yoga met back foot 45 degrees. Make sure your knee is now going pass your ankle. It should be just above your hips. Going in the same direction as your front foot. Chest is open. Region your arms up over your head, elbows together, bombs pressing together, gave at your hands. Now, slowly. Hence bags, your checks all the way down, turn your life would always right foot back on the exhale. Chatter around le, ill health. Other facing, exhale, downward facing dog. Now we're gonna do the other side. So turn your right foot 45 degrees. Step your left foot between your heads. Ehealth, coming into Warrior one. So the same alignment as on the other side, bringing your hands down to the ground, Turn your right foot forward. Left foot back, x Health Charter, Alda, inhale or exhale, downward facing. And now yes, we stay here for five breadth. So make sure you have a proper alignments to downward facing dog. You have your feet hip-width apart, your hands, shoulder width apart, press into your feet. Kneecaps, pulling up leg muscles, engage. Press into your hands, shoulders away from your ears, barely deeply in newer lengthening your span. From here. After the five breads, shifting the gaze forward. Walk, walk, walk your feet between your hands. In hell. Same as at the beginning. Have weight lift, exhale, folding forward. Same as ability really. It even help. You're going to come back into Charcot's soon as at the beginning of x, how hence the prayer or next to your body. And again, if you're gonna talk during sun salutation, you're gonna be out of breath. Now, we're gonna do it one more time, a little bit faster applying proper bread and movement connection. So again, starting at the top of your yoga mat in a basic standing position. Ehealth, coming into charcoals, exhale, folding forward. In how halfway lift, bend your knees, hands down, step or jump into plan, expel, shutter, alga, inhale. Exhale. Downward facing step your right foot between your hands. You help. Warrior one, bringing your hands down. Your right foot back, packs, Health, Charter, Anja. In hell. We're facing, exhale, downward facing. Step n4. When between your hands you help Warrior one and bring your hands down step your left was back. Excel chart around the scheme health, where it's basing, exhale downward facing, you know, five ranks, 12345. So eat your gaze forward. Walk on John, between your hands, inhale, halfway, lift, exhale, fold forward. He gyros XML, hence the Breyer, or next to your body. And then as the frog Verna alignments to sun salutation, B is same as in some cementation. A, I recommend you to first really learn the proper alignment and which time apply proper retina movement connection. And then is it just keep practicing, practice, practice, practice, Namaste.