Transcripts
1. Introduction : Hi, My name is Casey, and I've been doing yoga for about five years. Now. I'm going to be your instructor for this course, yoga's Help me in so many ways, and the goal of this course is to be able to help you experience benefits from yoga. Also, I really want to pass on the knowledge I have a new yoga so that you can also live a happier and healthier life. I'm sending the heart feel welcome from my home to your home. Let's dive into some proven ways. Yoga improves your health, increases flexibility, improves your posture and alignment. Easa stress and anxiety. It improves your mental well being. Relieves aches and pains. Helps you focus. Relaxes your system increases productivity, improves your balance. Helps you sleep deeper. Boost your immune system's functionality. Gives your lungs room to breathe. Betters your bone health ups your heart rate drops. Your blood pressure lowers blood sugar increases self esteem. Builds muscle strength. Helps increase your blood flow. Prevents I B. S and other digestive problems. It helps a person find peace relaxes your mind, body and soul. Yoga also gives you a foundation for a happier and healthier lifestyle. The goal of this course is to help you with any of the above mentioned things. This course is designed for the complete beginner, or for someone who has recently started yoga and is looking for ideas on New York opposes. Each day you'll have one new yoga pose toe work on and if you can, the goal be to try and hold each pose for one minute. I've also added longer yoga, meditation, background music for you to listen to for overall self healing and awareness of body, mind and soul. This is your first time doing yoga. That's great. There's no experience necessary. NOMIS Day.
2. Ways Yoga Improves Your Health: here is some proven ways. Yoga improves your health increases flexibility, improves your posture and alignment. He's a stress and anxiety. It improves your mental well being. Relieves aches and pains. Helps you focus, relaxes your system. Increases productivity, improves your balance. Helps you sleep deeper. Boost your immune system's functionality. Gives your lungs room to breathe. Betters your bone health. That's your heart rate drops. Your blood pressure lowers blood sugar, increases self esteem. Builds muscle strength. Helps increase your blood flow. Prevents I. B. S and other digestive problems. It helps a person find peace relaxes your mind, body and soul. Yoga also gives you a foundation for a happier and healthier lifestyle. The goal of this course is to help you with any of the above mentioned things. This course is designed for the complete beginner or for someone who has recently started yoga and is looking for ideas on New York opposes. I've also added longer yoga, meditation, background music for you to listen to for overall self healing and awareness of body, mind and soul.
3. Yoga Tips: Here's a few tips that I might suggest before you get started. Number one would be to wear comfortable clothing, something suitable for, like, stretching and moving close that feel good on your body. Number two. If you can find a calm place where you won't be disturbed or distracted, the third thing would be a blanket and or pillows. They can be used to prop yourself up if you want. In this course, we won't be using any blankets or pillows. However, feel free to use them. If it makes you feel more comfortable, A yoga mat would be great. But if you don't have one, no worries. Any hard surface will dio. Many people around the world may not have access to a yoga mat, but you can easily start your yoga journey today without one.
4. Your Yoga Mat: here are some reasons why a yoga mat might be helpful for you and what to look for when you're purchasing one. Your yoga mat will become a sacred place, a safe place for you to just relax your mind, body and soul number two. It will help you from slipping, especially if your own carpet number. Three. You'll most likely be more comfortable, especially when do imposes on your knees. If you decide to get a mat, get one that has some cushion in it. There are very thin yoga mats out there that don't have any cushion. So when purchasing one, be sure you look at the thickness. Number four. Look at the size of the mat. Also, all of us are different sizes, so pick a size that will fit your whole body if possible. There are child size yoke amounts, so if you're practicing with your child, then you can pick one out that fits your child size. In this yoga challenge, you won't really need to worry too much about sweating, but as you become more advanced in your practice, you may sweat some once again. Keep in mind you don't need a yoga mat to get started on this practice. It is helpful to have one if you have access to one
5. Choose How you Want to Use This Course: moving on from the yoga mat. Everything that we do in this course should make you feel good. If at any time you're uncomfortable, be sure, ease back and or stop what you're doing. You always want to do what's right for your body, and it's going to be different for everyone. You can choose how you want to use this course. There's no right or wrong way to practice your yoga for some of you. You want to do one pose a day until the end of the course. For others, you may want to start over from the beginning each day, and what I mean by this is you start on day one, and then on day two, you do day one and day two, and then on Day three you do 12 and three. It's totally up to you what you want to dio. Here's another example of a way you can use this course. You may want to increase your poses from one pose a day to five poses a day. Some of you may choose to do 15 minutes a day or 30 minutes a day. There's no right or wrong way to use this course, You just have to find out what works best for you. With this in mind, I've included some background music for you to be able to adjust your yoga practice to suit your needs. If you're ready, let's take this journey together and get started today.
6. Namaste: at the end of each practice will whisper na misty, which means the divine light within me salutes the divine light within you Nomis day.
7. Yoga - Day 1 - Extended Child's Pose: Hey, everyone, welcome to Day one of your yoga challenge. I'm so glad that you're here today. We're going to do extended child's pose with your Backstreet. Separate your knees to about the edge of the mat. Have your big toes come together if you can't get your toes to touch. No worries. That's okay. We're always listening to what our bodies air telling us. Stretch your arms straight out in front of you with your palms facing down. Feel the stretch in your back, pushing your poems to the earth. Slowly push your sits bones back towards your heels. If you can't get your sits bones all the way back to your heels, that's okay. Just do the best that you can go as far as your body will allow you without feeling any pain. As you advance in your practice, it'll be like a gentle unraveling of your attention and progression of your flexibility and strength. Just do what feels good for your body now elongate the spine, creating that space and lowering your head to the mat. Heart to earth. We will try to hold this post for one minute. However, you can always rock your hips back and forth. If you're so inclined. With yoga, you don't have to ever stay in one position. You can always be moving. If you want. Clear your mind and focus on your breath. Let's take three deep breaths right now and and out slowly breathe in and out and again and and out. You can reach your hands a little farther if that feels good. Or maybe you want to release attention from your arms. That's all right to either way, way. Keep in mind that if you're uncomfortable at any time, relax your body and do what feels right to you with their yoga practice. Always remember to listen to your body. Congratulations. You did it. Day one is complete. If you'd like to leave a comment on how you feel after your first day of practice, please feel free to do so. Let's encourage and support one another in this journey. I want to thank each and everyone of you for being here and taking a little time out of your day to be here with me and all the beautiful people practicing yoga around the world. Nomis Day
9. Yoga - DAY 2 - Cat Pose: for today's practice, we're gonna be learning cat pose on how we're going to remember. This is I want you to think of a cat arching its back and making a hissing noise. I will explain more about this and why it's important in tomorrow's practice, but for today, for this post cat pose, place your hands firmly on the ground floor. Ormat, Whichever one you're using for your practice today, put lots of attention on your hands. Here you're gonna find strength with this solid foundation. Your knees will be directly under your hip bones and press firmly on the tops of your feet Will round the back into cat position. You'll look through your arms towards your belly button and tuck your tail and exhale chin to chest. I want you to release everything here. No tension, no stress. Just let it all go. Release any negative thoughts that might pop into your head. You can gently rock your hips back and forth. Remember to breathe and focus on your breath. Try to get as much out of stretches possible. However, go is far is your body wants you to go. Let's continue this pose for as long as we can. Maybe it's only for a few seconds. Or maybe it's for the whole minute. Maybe it's longer. It doesn't matter. It's all up to you. Awesome job. Another day on this beautiful journey. Thanks so much for sharing your time with me. We'll see you tomorrow Nomis day.
10. Yoga - Cat Pose - Practice: Okay. Yeah. Yeah.
11. Yoga - Day 3 - Tabletop into Cow: for today's practice, we're gonna gently start and what's called the tabletop position, and then we're going to move into the cow pose. Remember yesterday when I mentioned that I will explain why arching the back and thinking of a cat hiss seen polls was important? The reason why is because when I first started yoga, I couldn't remember the difference between the cat pose on the Cal pose. I kept getting these two poses mixed up until I figured out that the cat poses like a cat, hissing and arching its back. And then the cow pause was coming down and stretching your stomach towards the ground. Okay, for the cow pose, we're gonna take our time getting into each and every pose that we dio. I want you to move when your body is ready. There's no need to ever rush. Just move in a way that feels good for your body. Move like you love yourself. Start on your hands and knees and tabletop position. Make sure your knees are set directly below the hips and your wrist, elbows and shoulders are in line and perpendicular to the floor. Hugged the belly up and in. So the low back doesn't arch for the tabletop pose. Center your head in the neutral position, eyes looking at the floor. There's a tendency to put our hands too close together, so be sure they're directly underneath your shoulders, then slightly move a little bit wider to give you a stronger base again. Your knees should be directly under your hip bones. You want to press the tops of your feet into the floor, extend your head street out. Keep in mind that it's an extension of your spine, so create this long straight line lengthening from your tailbone to the top of your head, also known as the crown of your head. Sometimes there's a tendency to drop her head down. I want you to try and keep your head straight up and out, elongating the spine. But if you need to drop it or gently swayed back and forth, that is totally fine. Gently sway your hips back and forth if you want. Bend your elbows slightly as we move from the tabletop position into cal. Pose as you inhale. Left your chest towards the ceiling. Open up your heart and allow your Billy to sink towards the floor lift your head toe. Look up. If you can't arch your back this far, that's okay. Just stretch to the point where it's comfortable for you were warming up our body And this pose brings flexibility to the spine. Congratulations on completing your yoga practice for today. And as you return to your morning, midday or evening whatever time of day it is for you right now, may you find peace in your mind, body and soul. I want to thank you for being here and sharing your time with me. We'll see you tomorrow Nomis day.
13. Yoga - Day 4 - Camel Pose: Hey, everyone, welcome to today's yoga practice. Thank you so much for being here. Congratulations for being here another day. Yea, and we're going to learn the camel pose. We're gonna start by coming into a kneeling position. Your knees will be about hip distance apart. You can either place your hands on your lower back or have your arms drop with the fingers porting downwards has in the video. Press the shins and the top of the feet into the ground. Slowly bend backwards, raising your chest and lengthening your spine and open up your hurt slowly. Been slightly as far as you can go. There's no need to rush. Just take your time. Stretch, stretch stretch. See if you can go just a little bit farther. Try to keep your neck long and relax your face and release your jaw. We'll hold this post for one minute. Keep in mind if you can only do like 10 seconds or 15 seconds, that's totally fine. Just hold it as long as you can. We're always listening to our body and what feels good toe our body. If this poses too much for you, can always go into extended child's pose cat or your cow pose or table top pose whatever one feels comfortable for you. Yea, another day is completed. Really glad that you're sticking with your yoga practice. Thank you so much for sharing yourself and your time with me today. Give yourself the love that you deserve today and I'm looking forward to seeing you tomorrow Nomis day.
14. Yoga - Camel Pose - Practice: Mm-hm. Okay. So so that's the condition.
15. Yoga - Day 5 - Downward Facing Dog Pose: the plan for today is we're going to start on our fifth day pose and then repeat day 123 and four, and you can do as many poses you want. Or you can just do the one you could do the fifth day polls, if that's what works for you. All right, let's get into today's practice. Gay Downward Facing Dog This is one of my most favorite poses. When I started Downward Dog, I fell in love with yoga. Okay, we'll start on all fours in tabletop position. Reach slightly out and place your hands firmly on your mat, creating a strong foundation with control. You're going to curl your toes under. Inhale, pressing into every part of your hands equally and gently lift your knees off the mat. Raise your hips and tailbone straight up into the air. Slowly bend your knees one at a time, just peddling it out if you can, and it feels comfortable. Have your shoulders relax away from your ears and be sure you're breathing here. If right now you're up on just your tiptoes and you can't place your feet all the way to the earth. Don't worry. Have your feet as flat as they can go to the mat as possible. However, be really careful to not overstretch. You want to be careful to not overstretch your ankles, hamstrings and calves. Just go as far as your feet and your ankles will allow you without putting too much strain on them. Do what feels comfortable for you. Keep moving or be still your choice. Clear your mind and remember to breathe. You can also bend your knees as much as you need. You can have a slight bend, or, if you need to bend them further, go ahead and do that. Have your heels to send a little more toe, lengthen the hamstrings and feel your spine and the skin on your back. Bean stretched. Relax your head if you want. You can shake it back and forth and relax your job. Now we're moving on and we're going to go into our first poses that we've done so far. Feel free to do these at your own pace and in any or that you like. I've included some meditation music for you to be able to get in your zone. Whatever that zone is for you today, maybe you want to reflect on the positive things that are going right in your day. Maybe you want to send love and light and healing energy to someone you love. Maybe you just want to clear your mind completely. Here's how is going to work after one minute, you're going to hear a chime toe, let you know when it's time to switch into your next position. - Way , way. This yoga practices designed to nurture your body. It's a wonderful journey, discovering yoga and especially if you're here for your very first time. Thank you again, everyone for just being here and showing up on your mat today from my awesomeness to your awesomeness. Now mistake.
16. Yoga - Downward Facing Dog Pose - Practice: Okay. Yeah. Yeah.
17. Yoga - Day 6 - Butterfly Pose Forward Bend: Welcome to today's practice. For today's practice will be sitting. While seated, bring the soles of your feet together. Allow your knees to fall to the sides. Take a second to notice where your knees land. If they're higher up than mine. That's okay. Don't worry about it. Your knees are rightward, they're supposed to be. Slide your feet slightly away from your body. It may feel more comfortable for you to push your feet further out in front of you and that's ok. Gently lean forward. Go as far as your body won't allow you to go. For this pose or round our back. However, if it feels right for you to straighten your back, go ahead and try that instead. Remember to breathe. Take a deep breath in. And the longest breath you've taken all day out. If you feel uncomfortable at any given time, just readjust your body. Keep up the good work, everybody. Thank you for coming to your mat every single day. I hope you're enlightened by doing your yoga practice. Take one more deep breath in and one more deep breath out. Looking forward to seeing you all tomorrow. Now mistake.
18. Yoga - Butterfly Pose Forward Bend - Practice: Okay. Right. Okay.
19. Yoga - Day 7 - Seated Forward Fold Pose: Thank you all for being here today, for showing up to your mat. Today we'll start by stretching our legs outward. Solely fold down over your legs. Your knees can be slightly bend here and go ahead and bend them generously. If you need to. Take a deep breath in in with your exhale, allow yourself to go just a little bit farther. Just melt into your legs. Let your mind be free of any worry. Just be here right now, living in the moment. Take just a moment longer here to do absolutely nothing. Just be you're in stillness for one more minute. Clear your mind and reflect on your day. Whether you're just starting your day or your just any near day. Just take a moment to reflect and other good things that are going to happen or that have already happened for the day. And look forward to seeing you all tomorrow. Now mistake.
20. Yoga - Seated Forward Fold Pose - Practice: Okay. No. No. Okay.
21. Yoga - Day 8 - Half Pigeon Pose: Welcome everyone back to today's practice. I want you to recognize how you feel today. How is your energy? Are you feeling like you're energy is really low or is it high? It really doesn't matter where you're at. The important thing is that you're here. So whatever energy level you're at to what feels right for your body today. Let's get started. You can start from table top position or goes straight into your Pigeon pose here. On an exhale, have your right knee come all the way into a bent position. Our left leg will straighten out. Pressing down the shin into the math. Remember to breathe and focus on your breath, drying your navel end. I know that there are people out there that do have trouble with their knees and bending their knees. So you can relax your knee if you need to move it out more into a 90 degree angle, you can do that. Or if this pose is too hard on your knees, always feel free to go into another pose. So you go into your child's pose, or you can go into downward dog or do a position that feels comfortable for you. My grandma had knee surgery and she can't do this pose. So she just stretches and does other poses whenever this one comes up. I always keep in mind that if there's something that doesn't feel right for your body, know that it's okay to just make the adjustment anytime. Now bend forward and relaxed. This next pose may be a little difficult at first to get. But if you can bend your left leg upwards, reach for your left foot with your left hand. If you can't raise your foot, that's fine. Just keep your leg straight. Now let's switch legs. And remember to breathe in and out. And take another deep breath in and out. And one more time in and out. I commend you for showing up today and going on this journey to be a happier and healthier you through yoga practice. I hope you enjoyed taking a few extra minutes today. Thanks for being with me here today and thanks for taking the time to feed your mind, body and soul. Namaste.
22. Yoga - Half Pigeon Pose - Practice: They can and cannot do? No. And also here, right.
23. Yoga - Day 9 - Plank Pose: For today's pose, we'll meet in downward facing dog. Inhale. Lift for to plank position. With your fingers wide, press up and out from the palms giving you a nice firm base. With your shoulders directly over your wrist. Slowly inhale and exhale. Your shoulders should be out and away from the ears. Keep the navel driving back inward towards the spine. You can always drop your needs to the mat if you need to at anytime. I want you to think of your head and your neck as an extension of the spine. Lift your head, creating this lawn nice space. And hold. Remember to breathe. Allow yourself to be here and have a relaxed mind. Now soften your face. Thank you for sharing your valuable time with me. From my peaceful setting to your peaceful setting. Namaste.
24. Yoga - Plank Pose - Practice: Ship. You can typically processing systems. Okay.
25. Yoga - Day 10 - Four Limbed Staff Pose: Hello, my Darlene friends and welcome. I couldn't be more excited to continue on this journey with you. Let's get into plank pose by bringing the lower body close to the ground and stretching the upper torso. Balance on the toes and the palms, straightening their arms out completely. Building a strong foundation. Take a few deep breaths here and stay focused on the strength at the core. Now take a deep breath and slowly lower your entire body. Bringing the body parallel to the floor. Looking down at the floor. Why you're stretching your upper torso forward. Make sure the weight of your body is at the core and not on the shoulders or on the risks. And drying that naval into the spine. You want to drink the outmost posterior body, moving the chest closer to the floor, keep the chin and the forehead in line with the shoulders. The tendency is dropped. The neck here. You want to keep your neck elongated. Tighten your camps, yam strings and quadriceps balancing the more body on the toes. Once the body is aligned and you feel comfortable, let's try and remain here for as long as we can. And if you fall, don't worry, we've got you will catch you were all here to support one another and help one another out in this journey. Stay focused on your core. You're almost there. Hang on as long as you can. Take one more last deep breath. Again, the longest deep breath you've taken all day. We did it. Each and every one of you to be the best version of yourself. We're all here to encourage and inspire one another. Hominins to help each other keep going on this journey. Please feel free to inspire others by sharing them with the rest of the class. So much. Thank you for taking the time for yourself today and for being here. Let's continue to support each other on this journey. See you all tomorrow. No mistake.
26. Yoga - Four Limbed Staff Pose - Practice: Yes. Ok.
27. Yoga - Day 11 - Low Lunge Pose : Hey everybody, welcome. This is it. This is the final date, 30 days you made it. I made it. We all made it. Yea. So excited. So again, thank you all for being here and spending your valuable time with me is very much appreciated. Let's dive in at this last pose here. From your low lunge with your left leg bent over your ankle. Lift your right leg. And there is an option of put your knee here on the ground if you need to. Rotate your torso to the left, exhale and rotate a little more. Raising your left arm and your hand straight up. Your left foot should be firmly planted on the ground. Inhale lots of love in. Exhale lots of love out. Find stillness. Here is we have another cycle of breath. And let's switch to the other side. I wanted to thank you all for being here from the bottom of my heart. I really appreciate you sharing your time with me. I love yoga and I love all of you and thank you for being here and inspiring me and encouraging me. And hopefully by taking this your records, you started on your journey to being a happier, healthier you. And that's the most important thing. Thank you all again for the great comments and the positive inspirational feedback. As a young instructor, I'm, I'm finding my path too, and I'm really glad I get to be a part of this experience. So thank you all and we'll see you down the road hopefully. Now mistake.
28. Yoga - Low Lunge Pose - Practice: Okay. Okay. Okay.
29. Yoga - Day 12 - Spinal Twist Pose: I'm truly honored to be your guide for your yoga pose today. I will lead the way with honor. Starting on our backs Today, we're going to gently hug her knees up to our chest. Slowly relax and twists to one side or another. It really doesn't matter which way you go first, whichever wave feels comfortable. Just do what feels right for you. And we're going to just lay here for a minute and let go. Let go of anything you might be bringing to the mat with you today and breathe. Now let's take a moment and move to the other side. If it feels right, go ahead and try to get your shoulder to touch the floor and stretch your arm all the way out. And if you can't get your shoulder to go all the way to the mat. Don't worry about it. Just do what feels right for your body and know that that's exactly where you're supposed to be right now. I want you to just take a moment to think about why you're here today. Maybe you don't even really know why. And that's okay. I'm glad you're here, but ask yourself, why is this important for you? I want to thank you for your continuing support on this journey with me from my home TR's. Now mistake.
30. Yoga - Spinal Twist Practice Pose - Practice: Okay. Okay.
31. Yoga - Day 13 - Garland Pose: For today's pose will come into a squatting position. Bend your knees as far as you can go. If your heels don't touch the floor, know that that's OK. allow your body to go as far as it alone you to go. You can always use a blanket or a small pillow under your feet to help support your body. Or yoga black. If you have a yoga black, use that. Separate your thighs slightly wider than your torso. Exhaling, leaning your torso Ford and fit it between your thighs. Building this strong foundation. Now have your palms come together at your heart space. As so in part and when we do Yoga that we're remembering to always breathe. So take some long breaths right now and hold this pause the best you can. You can only hold this pause for five seconds or maybe it's ten seconds. That's okay. Some of you may be able to hold it for 30 seconds or a full minute. And that's the goal here is to try and be able to hold it for a full minute. Just know that next time you try this pose, you'll be stronger and you'll be able to hold it to more seconds or five more seconds or maybe the foment it. Every single day you're getting stronger. I'm here for you and I thank you for being here for me to love you all. Now mistake. Ok.
32. Yoga - Garland Pose - Practice: Yeah. Yeah. Yeah.
33. Yoga - Day 14 - Bridge Pose : For today's pose, what we'll do is we'll do what's called bridge pose. Bend your knees. Dry your feet towards your hips. Keeping the soles of your feet flat on the ground. Will took our chin towards our chest and lengthen our neck. Place your palms face down on the mat to help give you support. With a flat back, a dry your needle into the spine. Exhale as we press into all four corners of your feet. To should be pointed forwards. As we do this pose, pretend that there's an imaginary block in between your knees. Go ahead and squeeze your knees. And two it. If you're feeling comfortable and you want to challenge yourself, go ahead and walk your shoulders downward towards your feet, giving an even deeper stretch. Only do this if it feels right for your body. Keep in mind your, your best teacher. Now interlock your hands together. We're only here for a few more seconds. Take a deep breath in and a big breath out. Release. Another deep breath in and out. Thank you all for being here again with me today. I want you to keep in mind that you're not alone. There are people practicing yoga all over the world at the same time as you. And we're here all in this together to support one another. See, MRO. Now mistake.
34. Yoga - Bridge Pose - Practice: Right? Okay. Okay. Okay.
35. Yoga - Day 15 - Wind Release Pose : For today's yoga practice, I want you to find stillness, calm your mind. Find comfort in knowing that we're all in this beautiful journey together. This pose is perfect for you to find stillness. Exposes also great if you have any tummy issues. For now, I want you to lay on your back and hug your knees gently into your chest. Maybe you want to bring one neat up to your chest to the time, or maybe you want to lift both knees at the same time. When we do this, we do it mindfully and with control. Just take your time getting there. While we're in this position. I might eat a let go, let go of whatever it is that you're bringing into the mat today. Find stillness in your mind and stillness in your body. Take a couple deep breaths and let go of everything. Today. Just release any worry or attention that you're feeling. Soften your eyes and relax your jaw. And remember to breathe. Take a deep breath in and deep breath out. Just let all your worries melt away. Before we sign off today, allow yourself to take one final moment for yourself. Observe how you feel. Find stillness today. Whether you're just going to bed or if you're just starting your day, allow your mind to be still. And if you catch yourself over thinking, remember this yoga practice can help quiet your mind. Find stillness today. Love you all, will see it in my arrow. Now mistake.
36. Yoga - Wind Release Pose - Practice: Thank you. Okay. Okay. Ok.
37. Yoga - Day 16 - Reclining Hero Pose : Hey everyone, welcome to today's yoga practice. I'm so glad that you're here with me today. Let's open up our minds and our hearts. Let go of everything that you might be bringing into the mat today. Let's plays are elbows onto the map. Find an upward current EM energy in front the body and grounded through the back of the body. Try to push your shoulder blades together. And imagine you're trying to squeeze a wooden dowel or pencil in between your shoulder blades, opening up your heart. Lengthen down to the core of the earth. You find engagement in the inner thighs. Press firmly into the tops of the feet. You can either elongate the neck, having your head be straight out in line with your spine. Or you can release your head and let it hang. Maybe even swaying your head gently back and forth. Take a deep breath in and a long breath out. See if you can go a little bit farther by laying all the way down. Will only be here for a few seconds. Today is your venture out on your d. Be honest with yourself with where you're at and know wherever you are, that it's okay. Nama, stay.
38. Yoga - Reclining Hero Pose - Practice: Okay. Okay.
39. Yoga - Day 17 - Palm Tree Variation Pose: Today and let's unite our mind, body and soul. The best way to connect with your mind, body and soul, your spirit, your essences by really paying attention to your breath. Let's spend some time during this year who practice to really connect with the breath as we do these side body stretch it. Let's start by gently taking our time and slowly bending to the right. If there's something that you brought with you today, recognize and honor that know that it's okay to let go of everything that's holding you back. Remember to breathe in. Let's take it to the left side. And if you went live last time, go right. No worries. Either way works. We've got you again, take a couple of big deep breaths in and deep breath out. One more in and out. See if you can find a little inner smile today. Be happy and proud of yourself for showing up today. Your body is a temple that's valuable. Respect it and know that every time you show up on your mat, floor ground, wherever it is that you're practicing, that you are taking care of yourself. Be proud of yourself today and every day. Go CL tomorrow. Go in peace today. Now mistake.
40. Yoga - Palm Tree Variation Pose - Practice: Yeah. Okay. And
41. Yoga - Day 18 - Standing Forward Fold Pose: Thanks everyone for showing up, stay and taking time for yourself. Today. I'll invite you to let go. Let go of any stress that you might have. Release any tension in your body today. Before we begin, just take a couple of really deep breaths. And we'll start today's practice by standing straight with our feet firmly on the ground. Precedent to all four corners of the feet. Place your palms together at your heart. Feel that energy coming up through the earth throughout your whole body. Slowly bend forward, going as far as your body will allow you to go. Let your hands either touched your knees or if you can go all the way to the floor, go all the way to the floor. Just know that wherever you're at, again, I keep repeating myself, but this is really important to know that wherever you're at is where you're supposed to free. You can also grab your ankles if you want to get a little bit deeper stretch. Or if it feels comfortable for you, crash your arms together and let your upper body just hang there. Find what feels good for you. Today while we're holding this pose. I want you to think about being kind to yourself. Whatever your mind is saying right now, let it go. Your mind might be saying this as farther than I should really be going. Just try to let go your thoughts. Be OK with where you're at. Release any negative thoughts that you might be happening. They roll up. Thank you for sharing your time and your amazing energy with all the people who showed up today. Nasty.
42. Yoga - Standing Forward Fold Pose - Practice: Right? Okay. Yeah.
43. Yoga - Day 19 - Corpse Pose: This is a great pose for you to just rest and find peace, whatever that means to you. We're gonna lay flat on our backs for corpse pose. Tilt your pelvic up and find the length in your spine. Finally throughout your spine and neck. Draw the navel in. Your yoga mat will have your back here. Rest your arms out to the side with your palms facing up, allowing yourself to just melt into the earth. Relax your mind, body and spirit. Go ahead and soften every part of your body. Release any tension from the forehead, eyes are just relax your shoulders. And if you feel any tightness in your ankles, let that go to take some long deep breaths in hand out here. Let's just rest here for one minute and reflect on gratitude. What are you grateful for today on our journey, wherever you are, just waking up, are going to bed. Thinking about what you're grateful for. Hold those images in your head as you fall asleep or as you go through your day today. I'm so grateful that we get to share this time together every day. From my awesomeness to your awesomeness. Non mistake.
44. Yoga - Corpse Pose - Practice: Okay. The other one. Okay.
45. Yoga - Day 20 - Half Boat Pose: I want to welcome you to today's yoga pose. Let's start by lying on our backs and checking in with our breath. Will want to make sure our core is engaged and the lower back is pressed into the ground, drying the needle into the spine. Inhale and stretch your arms overhead. Find a nice space between the head and the shoulders. Lift your feet slightly off the floor. Try to keep activation in your core. Hold, hold, hold. Invite a deep breath in and a deep breath out. You got this. And if you fall, don't worry, we'll catch you. Learning to fall as all part of yoga. Just know that it's okay to fall. When we fall, we get back up and we keep trying. We're all here to support, encourage, and inspire one another. If you want to be a part of the Universal Community, go ahead and leave an inspiring comment. Please keep in mind that this is a complaint free zone. We're always trained to support and love ONE another. Love you all. Keep up the good work. Nama, stay.
47. Yoga - Day 21 - Locust Extended Pose: I'm so excited about today's paws. Sometimes you'll hear people refer to this pose as a Superman or Superwoman pose or a superhero pose. During this pose, you might feel like you can fly. It can be a reminder that we can do anything if we set our mind to it. Let go of whatever you're bringing to the Met and feel powerful today. Let's start by laying on her beliefs. Engage your lower belly and inhale lifting from your core, raising your arms and feet. Go ahead and stretch your arms straight out in front of you. Soften your gaze and relax your jaw. Relax your shoulders. This pose is great for strengthening the back. Now give your glutes, have good squeeze. Once again, imagine that block between your size and you can squeeze it as tightly as you can. You can also put your legs firmly together, whichever feels best for you and your body. And remember to breathe. Breathe. B33. We're here for a few more seconds. You got this. Go in peace and be well, my friends, love you all. See you tomorrow. Now mistake.
48. Yoga - Day 21 - Locust Extended Pose - Practice: Okay. Mm-hm. No.
49. Yoga - Day 22 - Crescent Low Lunge Pose: I loved this pause. This is also known as the runners lunch. With your rate mean bent in straight over your ankle. Go ahead and let the left leg stretch out behind you. Pressing on the top of your right foot to help create a solid foundation. Gently press your hips forward. Drying the needle into the spine. Open up your chest. Open up your heart. Breathe in. And breathe out. Clear mind, and keep breathing. Let's go ahead and switch sides. Today. Set yourself up for greatness. When you think of yourself today. Have self-confidence. Today, give yourself permission to love yourself. If you question or doubt yourself, find confidence your opinion matters, your opinion counts today and every day. Thanks for being here. Nama, stay. Okay.
50. Yoga - Crescent Low Lunge Pose - Practice: You can typically and different processing systems. Okay.
51. Yoga - Day 23 - Downward Facing Dog Variation Pose: For today's post, we're gonna do a variation of downward facing dog. Starting from tabletop position. Inhale, placed the elbows on floor. Cupping your hands together, exhale. Lift your knees off the floor. Now if this is too hard for you remember, you can leave your knees on the floor at anytime. You can leave your knees on the mat. No worries. We've got two. And if it feels good, go ahead and slowly pedal your feet. Remembering it. Draw the navel into the spine, inhale, stretch the shoulders, and press the chest towards the earth. And exhale. Relax and soften your face. Let your body reveal whatever it wants to today. Take some time to slow down. Continue to listen to your body as we go on this journey. Thanks for being here. Everybody loved you so much. Now mistake.
52. Yoga - Downward Facing Dog Variation Pose - Practice: And then okay. Okay.
53. Yoga - Day 24 - Plow Pose: With yoga, always remember to just be taking your time to get into each pose as you practice. There's never any need to rush. So always just be mindful of how you're moving and take your time, take your time getting into each pose. So for today's pose, we're going to start by lying flat on our back with our legs and arms extended at the side. I'm going to snuggle my shoulders into my heart space. Drawing your shoulder blades together to kiss. You should feel an Active Opening in your chest. Inhale using the abdominal muscles to lift your legs and hips. Creating this 90 degree angle. Exhale, lift the torso perpendicular to the floor. Slowly lowering the toes to the floor overhead with legs fully extended. Let's stay here for as long as we can. Remembering to breathe in and breathe out, focusing on the breath. And I want to thank you for sharing yourself and your time with all the beautiful people practicing yoga around the world right now. Not mistake.
54. Yoga - Plow Pose - Practice: Right. Okay. Right.
55. Yoga- Day 25 - Balancing Bound Angle Pose: Today we'll focus on balance. Keep in mind that anytime if opposes too much for you can always adjust or use any other of the previous poses we've done. Trust yourself and trust that your body knows what feels good. From a seated position. Bring the bottoms of the feet together in towards the hips with the knees bent out to the sides. Raise your arm slowly or rear head. Inhale and slowly lean back to lift the feet an inch or two off the ground. Focus on your breath. You're here for just a little longer. Hang on, hang on, hang on. A second to notice how you feel today. Take a deep breath in and a long breath out. Thank you all again for being here. And I'm looking forward to seeing you all tomorrow. Now mistake.
56. Yoga - Balancing Bound Angle Pose - Practice: Right. Okay. Okay. So
57. Yoga - Day 26 - Triangle Pose: Welcome to today's yoga pose, triangle pose, which is great for beginners. Stand with your feet a little wider than your hips, building a strong foundation. Place your right hand on the inside of the right ankle and lift your left arm up to the sky, straighten the front knee. It's okay to bend your knee here. If it'll make you feel more comfortable. Move with purpose and control. If you can't go all the way to your ankle, know that bending over your knee, that's exactly where you should be near here for 321. Let's move to the other side. Take a moment and let go of anything that you brought to the mat today. Be free and be with me right now, right here in this moment. We're here for three to one. Thank you for being present. Living in the moment. Keep up the good work, everyone and I look forward to seeing you all tomorrow. Nama stay.
59. Yoga - Day 27 - Volcano Pose: Welcome everyone to today's yoga pose. Yay, we're getting to the very end here. It's very exciting. Only a few more days to our 30-day challenge. Okay, and let's start by planning our feet firmly on the ground. From Prayer pose, move into your forward fold. On your next inhale slowly, slowly roll up. Reaching your arms up to the sky and extending them slightly angled out. Stretch every bone in your body. Now slightly bend backwards. Finding your breath. Relax your shoulders. Coming from your core. Find your center. Today, take a moment to feel strong, feel empowered, feel alive. Namaste.
60. Yoga - Volcano Pose - Practice: Okay. Okay.
61. Yoga - Day 28 - Airplane Pose: Today we're gonna do a pose where we feel like we're flying again. Starting in the standing position, spread out the toes of your right foot. Straighten your right knee, and start to shift the weight into your right foot. Lift the leg back into airplane pose with your back, neck, and head in one straight line. Forward fold from the hips. Fix your gaze on the floor in front of you and focus. Pull a crown of your head forward. This particular pose is opposed that most of us have to work up to. So just do the best that you can. Try to keep your hips squared. And the man, remember to focus on your breath. Taking deep breaths in, deep breaths out. Keeping the core engaged. Now let's switch to the other leg. As we do this pose, just trust yourself. Trust yourself to know when it's okay to stop. Just do what you can and what feels good for your body. Thanks to everybody again for showing up today. All of us practicing together. It's a beautiful thing. Know that you are beautiful inside and out. Go out today and shine, spread your love and light wherever you go. Now mistake.
62. Yoga - Airplane Pose - Practice: And thank you.
63. Yoga - Day 29 - Standing Hand to Big Toe Pose: Welcome everybody to today's yoga pose. Again, we're nearing the end. I'm so excited, so excited that you've made it this far. Standing firm on your right foot, inhale and raise your left leg and grab the sole of your foot. Straighten and Orban the link and continue to hold this pose. Welcome the heat. Here. There's gonna be a lot of heat. Welcome at. You wanna keep your hips squared and gaze forward. Again. If you fall, we got two will catch you. Okay. We're here for 321. Let's switch legs. Do the best that you can here to hold this pose for a whole minute. And if it's ten seconds, it's ten seconds. 20 seconds as 20 seconds, do the best that you can. And when I thank you all for being here, again, I'm so honored to be your yoga instructor. And I'm thankful I'm thankful for, for you all and you inspire me too. So thank you for being here and spirals are big day to miles. The very final day of this beginner 30-day yoga challenge. We'll see you tomorrow. Now mistake.
64. Yoga - Standing Hand to Big Toe Pose - Practice: Yeah. Yeah. Okay.
65. Yoga - Day 30 Free Form Yoga 1 - Practice what you've learned: Right? Yeah. Yeah. Wow. Why? Yes. Okay. Yeah. Okay. Thank you. Two. Which one? So okay.
66. Yoga - Day 30 Free Form Yoga 2 - Practice what you've learned: Right? Yeah. Okay. Okay. Yeah. Okay. Okay. Okay. Sorry. Okay. Okay. Okay. Yeah. Yes. Okay. Okay. Okay. Okay. Yeah. Okay. Yeah.
67. Yoga - Day 30 Free Form Yoga 3 - Practice what you've learned: Okay. Okay. Okay. Right. Okay. Okay. Okay. Okay. Two. Right? Okay. Yeah. Okay. Yeah. Okay. Two. Okay. Okay. Yeah. Two. Yeah.
68. Yoga - Day 30 Free Form Yoga 4 - Practice what you've learned: Two? Yeah. Okay. Okay. And every year Okay. Okay. Right. Okay. Okay. Why? Okay. So yeah. Right? Okay. Okay. Okay. Right. Right. Okay. Okay.
69. Yoga - Day 30 Free Form Yoga 5 - Practice what you've learned: Right? Okay. Okay. Okay. Okay. Okay. Right? Right. Okay. Okay. Okay. Okay. Yeah. Okay. Okay.
Lesson Pros, Learn from the Pros
