Yoga Strength for Beginners: Focus the Mind & Body | Yoga With Dakota | Skillshare

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Yoga Strength for Beginners: Focus the Mind & Body

teacher avatar Yoga With Dakota, Certified Yoga Instructor

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

2 Lessons (18m)
    • 1. Introduction

      1:13
    • 2. Strength Flow

      16:38
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About This Class

Welcome!

This vinyasa yoga flow will bring new awakenings to the mind and body.

Building strength and flexibility. This strength flow will move you through a fun, invigorating sequence that will open, strengthen, and lengthen your body.

Tone your entire body with strengthening yoga poses such as: Warrior II, Triangle, and Plank. I will walk you through all the poses with modifications and variations, if needed. Otherwise, this course is meant to push the body to new strengths.

Yoga is meant 'to join' or 'to unite' the body, mind, spirit through the breath. 

So get creative and have some fun!

See you on your mat!

~Namaste

Meet Your Teacher

Teacher Profile Image

Yoga With Dakota

Certified Yoga Instructor

Teacher

Health, Fitness and Yoga have been a part of Dakota's life for 10+ years. Her practice has helped her grow stronger, more flexible and fearless. Dakota encourages her students to be creative and challenge the body. She seeks to inspire every student to feel refreshed, nourished and balanced both on and off the mat.

What is it that you continue to say you want to do or be? Do you want to be leaner, stronger and healthier? Do you want to be more present at home, more dedicated to your work or more adventurous in your life? No matter what it is, dare yourself to stop saying and start doing. It doesn’t have to be scary and you don’t have to make drastic changes—all you have to do is begin. Let's begin toget... See full profile

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Transcripts

1. Introduction: Hi, everyone. My name is Dakota, and welcome to this yoga strength for all levels Course, this vinyasa yoga flow and prana yama practice will bring new awakenings to the mind and body flowing through movements with the breath tone your entire body with strengthening yoga poses like warrior to triangle and plank pose. I will walk you through all the poses with modifications if needed. Otherwise, this course is meant to push the body to new strengths. When we strengthen our muscles, it can lead to improved sleep, boosted metabolism and increased brain health. For this sequence, I recommend a yoga mat, Ah, yoga block or two and a smile. The word yoga in Sanskrit means to unite or to join the mind, body and spirit through the breath. Yoga is also about having a moment to yourself, so get creative and funky and have some fun. Now that all being said, let's hop on the mat and get started 2. Strength Flow: let us begin in mountain pose. Coming Teoh are Matt grounding or feet rooting each toe into the ground Inhaling, Taking nice deep breath days goes forward maybe inhaling, Rolling the shoulders up Exhaling, Rolling them back Waking up body maybe going in the opposite direction Now inhale We're gonna sweep the arms up overhead Exhale, grabbing are left wrist with our right hand Huge in you exhale We're gonna bend to the right side Really nice stretch in our left side body inhaling Exhale Come up to a straight spine Grabbing the other wrist Spending on the other side A couple on your own breast starting to wake up the upper body Good And then come to a neutral spine Arms come down to your sides We're gonna inhale Sweep the arms up overhead Exhale hinging at the hips Going into a forward fault Gentle Ben in the knees here extending the Hart explained the gays keeping the shoulders away from the ears Stacking our hips over knees may be waking up the lower body Now hands can come to whatever feels comfortable Maybe putting a block here We're gonna inhale halfway lift gaze goes forward Extra heart Exhale folding and all in one more time. Inhale halfway lift, Exhale, forward fold. We're gonna walk the hands out Teoh plank, and we're gonna go into our first chatter. UNGA. So if we haven't done a charter wrongly here before, I will walk us through the 1st 1 and I'll walk us through a modification as well. So this is just a normal plank posed to our spine is nice and straight. It's not like this. That's not like this. It's nice and straight here, and you can even look in a mirror savior doing it. Correct. Now, from here, we're gonna lower down, hugging our elbows into our ribs, lowering all the way down, coming up onto our tops of our thighs, undocking the toes and then sweeping the pelvis up and going into an upward facing dog. Now this is the modified version. I'll go ahead and show you the actual chatter. Rhonda Sofamor plank. We're gonna lower down hugging our elbows into our ribs and sweeping the pelvis up and keeping our legs and our thighs up off the mat, extending your gaze and as we exhale, will untucked our toes going into our downward facing dog Now, this is our first child around that. So don't be afraid to modify for your 1st 1 Go ahead and walk out our dog feeling a nice stretch in the back body in the legs number. Gonna anchor are left leg into the mat, sending the right leg out. Maybe stacking the hips here, making sure the shoulders air Still parallel. Maybe checking in, looking in between your hands, rolling out the foot, joining little circles, coming back into a straight leg and then lowering all the way down Helling out the feet and now taking it to the other side. Rooting into the right foot, sending the left foot up and stacking the hips, making sure the shoulders are parallel. Maybe ruling out the left foot, drawing little circles, coming back into a straight leg and then lowering it all the way down. Now again, we're gonna anchor. Are left foot setting the right foot all the way up. And this time, bring it in between armed hands. We're going to move into a warrior to so pivoting the back left foot down, anchoring the weight into all of your toes in the back edge of foot. Deeply bending are right Leg front, me over front ankle keeping the hips square inhaling Lifting the arms all the way up Imagine someone pulling you front and pulling backwards and finding that sweet spot Gays goes to the top of your fingers in healing and thanks, Hayley. Getting that nice stretch in this warrior two engaging our core On our next exhale we're gonna straighten the front leg, studying the hips all the way back. Sending our front arm all the way down to me are shin our ankle, the mat. Whatever you find comfortable here for our triangle pose sending the lifetime all the way up. Maybe gazing at your left fingers, engaging your core here exhaling, coming all the way up into our warrior two bending her front me gays goes to our fingers keeping the shoulders away from the ears. Beautiful warrior twos. And on your next exhale we're gonna straighten the front leg, take her hands to her hips and pivot our feet to take it on the opposite side. And now we're your two on the opposite side are back, right foot is pivoted and our left leg is bent me over ankle twisting her hips to face the side of the room, inhaling, sending our arms out. Imagine someone pulling you forward and pulling you backwards and finding that happy medium shoulders air away from the ears. Kays goes to the top of your fingers feeling a nice stretch. Very good on her. Next Exhale. We're gonna straighten our front leg, sending the hips all the way back, tilting forward into our triangle. Pose again. Hands can come. Teoh. Whatever feels most comfortable for you, gays goes to the top of your fingers or to the side of the room, engaging your core, finding strength in your body, coming out of triangle into Warrior two and then sweeping the arms into a low lunch, sending our left leg all the way back and going into a downward facing dog. Just peddling out the feet for a few breaths. Here on our next inhale gaze goes between her hands. Exhale gently. Step. Hop in between the hands. Inhale halfway lift. Exhale fooled it forward. Hug it all in. Inhale after a lift. Exhale, fold forward. Inhale. Bend in the knees. Route to rise, lifting hands all the way up. Exhale hands come to heart center and now repeating this flow once more, returning to mountain pose, getting nice and grounded, inhaling, sweeping the arms up overhead. Exhale, Fold it forward, hinging at the hips and he'll happily lift. Exhale, folding it forward. You know, walking the hands out into our plank. Nice, strong bodies here, moving into our child, hunger lowering down, hugging our elbows in towards our ribs, shooting your pelvis forward and going into our upward facing dog. Exhale on touching the toes, going into our downward facing dog, moving into our plank hugging elbows in again. Modification is to come all the way down on to the top of your thighs. Inhale coming into our upward facing dog gentle, bend in the elbows here and exhale undocking, the toes coming into our downward facing dog. This practice is all about strengthening and allowing the body to get flexible, gaining strength, toning everything, toning the upper body and the lower body on your own breaths. Find your movement once more on your own breath, going into plank lowering town, angering her left foot, sending the right foot back and in between are top hands lowering down our left leg untouched in the toes option one here is to stay in a low lunge, bringing the arms up over head shoulders away from the ears. Or Option two is to untucked the toes, extend that leg rooting into our toes and stood in the arms nice and tall, engaging that core, engaging your lower body, coming all the way down, lowering down that back foot, sending your weight back to your back foot, straightening out that top leg, walking your hands back, having a nice straight spine, me rolling out foot, getting a nice stretch and then walking the hands back into our low lunge position. And I'm tucking that back foot, sending our top foot to me are back and back in plank pose. We go. This is our last tried around us. So let's make it count, hugging our elbows in towards our ramps, sending it up into an upward facing dog and exhale, sending it back into our downward facing dog rooting into the right foots. And they left foot all the way up and in between are top hands, lowering the back leg down on taking the toes, staying here in a low lunch. If this is comfortable for you, extending the arms up nice and high, bringing the shoulders away from the ears or maybe coming up into a crescent lunch, making sure the shoulders air away from the ears. Exhale coming into our low lunge undocking the back toes, sending all our weight back and straightening out that front leg walking the hands back, many drawing circles, keeping spine nice and long, Feeling the nice stretch and walking the hands back into our low lunch. I'm talking the back toes, sending our left foot back into plank and downward facing dog. Inhale gaze goes between your hands and exhaling hot before stepping to the top of your map . Inhale sleeping the arms up overhead, exhaling Bring your hands to hearts center. Thank you so much for joining me in this course. If you have any questions or comments, please message me. If not nomis day.