Transcripts
1. Intro: Hi everyone, Welcome,
I'm Beatrice. And this is a short video to introduce a series of 30 days, one video each day breaking
up single postures. So if you're new to yoga, this is a great place to start. So you then confidently
join a full yoga practice. If you're already a
practitioner's is a great place to come back to to
refine your practice. I hope this is going to be
helpful for you. Thank you.
2. Savasana: Hi everyone, Welcome. And today's posture, Shavasana, to also translated
as corpse pose, the push of Asana. We come in down to
lie on our back, making sure that
we have space in front of us and at
the back of us, coming all the way
down to the back. And usually traditionally is practice with the leg straight, as wide as the mat. Let the feet be heavy and soft. Fallen to the side, arms out wide, palms facing up, let the shoulders be away from the Is and grounded on the mat. And trying to soften the
whole body on the ground, be supported by the
earth beneath you. If this is not available for you because of lower back pain, for example, you can bend the knees and bring the
feet flat to the ground. Have the fetus, why does
the map to let the knees rest against each other
and support each other? Again, arms wide, palms up. And if this is not
available for you, palms up, pull arms wide. You can bring the hands on your belly or one
hand on the belly, one on the chest. And just feel the breath. And you can stay here
for as long as you want. And you can use this posture as a yoga practice every day. It doesn't have to
be anything else if you wanted to be
just in Shavasana? We usually come to Shavasana
at the end of a practice. But I personally like to
stop practices as well in Shavasana to warm up the spine, move up the legs, and really get grounded
into the breath. So to come out or Shavasana, you can rock up and
down the spine, hug the knees into the chest, just rock up and down the spine. So keeping the knees into the chest to
decompress the back, and then rocking up and down and finding
ourselves up to seated. All we can roll onto our side, usually the right side. Take a moment here. I mean, our own time
bringing ourselves up to a comfortable seat. Thank you.
3. Bridge Pose: Hi everyone, Welcome. And today's posture
is bridge pose. For bridge pose. We're
starting on our back, coming down to the back, keeping the knees bent and
the feet flat on the ground. Then as you come
down, bring the feet close to your sitting
bones as much as you can. Have a feet as
wide as your hips, knees point up to the ceiling. If you can't see if you
can touch the heels, if that doesn't happen, that's not a problem. Bring the arms either side
of your body makes sure the shoulder is a soft and comfortable down on the ground. Feature about parallel. And as we inhale, lifting the tailbone
off the ground. So start to talk
the tailbone under, lifted off the ground, press the arms down, press the hands
down to the ground as you lift the
tailbone to the sky. For rest, the shoulders,
lift the chest. We're coming up to bridge, make sure that you
engage in the glutes. Don't be scared of doing
that and pressing the heels to the ground so we can engage the legs a little bit more. May show you keeping
the chin tucked into the chest so the back of
the neck is nice and long. If this is enough, stay here. If you want a little bit more, interlace the fingers
on the mat and open the shoulders
little bit more, bring the shoulder
blades together. Try to keep engaging
into the glutes, pressing into the heels, lifting the hips up, opening the chest,
and keep breathing. Release the arms gently, bring the shoulders down and slowly lower vertebra
above vertebrae, that the tailbone come
down to the ground. And then inviting the
knees into the chest. Maybe rocking from side to side, massaging a lower back, opening and closing the
knees released in that lower back off to that nice extension. And then from here,
broken up and down the spine are moving on to our site to bring ourselves
up to a comfortable seat. Thank you.
4. Supine twist: Hi everyone, Welcome. And today's posture, It's this Italian twist. So it coming down to the
ground as if it were going down to Shavasana
for supine twist. So starting maybe with the feet flat to the ground to
begin wave coming down to the back and then embossing
the right knee into the chest and extend
the left leg down. And you can keep
pointing the left toes up to the ceiling. Hold that knee now
with a left-hand and open the runtime
out to the side. And before we move
into the twist, making sure that
the right shoulder stays grounded on the mat. And then guiding that ride
knee across over the left leg. And as you keep that
right shoulder grounded, you can look up or look
over your right shoulder. And depending on how
your neck fields, I quite like looking up, trying to find softness
around the lower back. And as you can see, you
don't have to touch the ground with the
foot or the knee. That's completely fine. As we come here
taking a few breaths observing how it feels
in the lower back, that far right side
of your lower back. And maybe you can
even feel it in the shoulders, the chest. And watching a deep breath in and exciting out completely. As we inhale, coming back to center up for that right knee, bringing both knees
into the chest. So you consider difference
in the lower back. See how he feels. Hug the knees in and then gently taking
it to the other side, holding the left knee, straightening the
right leg down, and then holding that left
knee with the right-hand, bringing that leg across
as we open the left arm out and keeping that
shoulder down to the ground, coming down to twist on this other side and
maybe feels completely different to see how they side of your lower back feels like I know
I've been looking up. Who are looking over your
left shoulder this time? Take a full breath here. Next, sailing out completely. And on our in-breath ringing that left knee back descent and mouth and inviting both ends in both knees into the chest. Just saying how a
lower back feels now. And mindfully we can walk up and down the spine of move on to our right side and bring
ourselves up to seated position. Thank you.
5. Cat & Cow: Hi everyone, Welcome,
I'm Beatrice, and today's posture
is cat and cow. So it's actually two postures, cat and cow, but usually we
practiced them together. So let's break it down. We're coming up to
our hands and knees, bringing ourselves
with the hands right under the shoulders, knees, under the hips. So we are in a squat
position, folks position. Let's start with cow. So with cow, you
inhale, as you inhale, lift the tailbone up to the sky, drew up the belly
and open the chest. And you can look for with all look up depending on
how your neck fields, but try not to crank
the back of your neck. From here we're
moving into cat so we rounding all the
way down to the spine. So a starchy starting to excel starts to
drop a head down. As you drop the head down
round the shoulders, spread the shoulder
blades apart, round, all the way down
through the spine. Tall, the tailbone down around
the whole back like a cat. Look back towards deal, legs, inhale, tailbone up, drop
the belly, open the chest. Look fluid or lookup. Excel drew up a head, spread the shoulder
blades apart, round, all the way down
through the spine, tuck the tailbone down. Inhale, come back to
center as you move here, tried to move all
areas of your spine, not just your upper
back or just your lower back just to show
this, adjust your neck. But really moving like a
wave up and down the spine. So we can move into each
muscle, which vertebrae? All areas of the shoulders and even the neck and the
front of the throat. So just a couple more times, spread the fingers wide,
plasma cools down. Inhale, tailbone
rises up to the sky, drop the belly, open the chest. Look forward or up. Excel drew up ahead. Round the shoulders,
spread the shoulder blades away from each other round all the way down
through the spine, tuck the tailbone down, and look back towards the legs. Inhale tailbone up, drop
the belly, and the chest. Look for weight or look
up stuff from the head. Move into the neck,
through the shoulders, down through each vertebrae
until you find your tailbone, talk it down, round like a cat. Inhale to come back to center. Hopefully this was
clear and it was helpful for your yoga practice.
6. Child's Pose: Everyone, welcome. And today's posture
is child's pose. So as you can see, we can easily probes
for this posture. For some people, it can be
really heavy on the needs, although it's thought of as a
resting pose it instead of, for example,
downward facing dog. But it can be really hard on some people's knees and hips. So let's start on
our hands and knees. And from here, bringing
the big toes together, knees can either be
together or wide apart. I personally like
the needs to be wide apart because I can fold
forward a little bit deeper. For other people. This feels better for the hips. So I have a feeling
your body really listen to what your body needs. And from here, we sit in the Hughes sitting bones
back to the heels. So this already can be really can create a lot of
discomfort for some people. And this is where we
can use the blocks. So you can either use a
break and bring it either to your heels to bring space
in between the knees or in-between fate
lengthwise to sit on. So we can find more
space in the knees. And it can be one block, can be two blocks. And you can also use a pillar or a cushion
instead of a block. So we can really cut up the leaves and sit
back on the pillow. So have a feel for your body, see how that works for you. You can also use a
blanket and folded a few times and then bring
it right underneath. The blanket can be
also rolled up. Um, the the nice we
find that space. And then maybe you can also use the pillow and fold for widths. When you find your
comfortable space. Bring alms full-width. And bring the full
read either to the ground or again
on a block or brick. And you didn't have to
have the arms forward. You can have them either
side of your body. So if you don't have
any props or if you're sitting and he had a nice
together for example, some people prefer to have
arms either side of the body. And it depends on how
your hips move if you are more internally
or externally rotated as a lot of
different reasons why we prefer one way or the other we need brought props or we don't. So that's not a problem to come to the space of comfort for you. When you found
your child's pose. Take a few breaths. It's a great post to
come to when we need to focus back on our bread. So we can feel abdomen
moving and the thighs. We can consciously
slow the breath, making the movement little bit longer and a little bit more. Inhale and exhale. Reagan use this as a resting
pose that anytime during practices you can use instead
of downward facing dog. Beautiful posture can also meditation child's pose
if that's comfortable for you. Thank you.
7. Extended Puppy: Hi everyone, Welcome. And today's fascia is
puppy or extended puppy. So we're starting up onto
your hands and knees, trying to keep the hips
directly above the knees. So as we move into the posture, the hips are staying right over. The knees
are not moving. It's all backwards. Make sure you have
space in front of you to extend the arms. So if you need to walk
to the back of the mat. And as you do that, move us forward and let them
open towards the ground. Spread the fingers wide and
the forehead can come down to the ground or on a
block if you need support. Bring the block right and before it and extend the arms voids. So the intention
here is to really melt the hot down to the ground, find an office space
and the shoulders. Let the tailbone point
up to the ceiling. Find the mode extension in
the lower back as well. If it's too much
for your shoulders, bring the shoulder blades closer together, lengthen low back. You can stay here really for the three minutes if
you want to come out, you can either press
yourself up to have as a lease or you can
shift the hips back directly from here. Shift back as you
bring the arms back with you into child's pose. So you can also
decompress the spine here and gently roll up to seated. Thank you.
8. Plank Pose: Everyone, welcome.
Today's posture is blank. So for plank, we're starting
on our hands and knees. We'll explore a little
bit of the core first and then we can
go ahead and try plank. So coming up onto
our hands and knees, bringing the hands directly
under the shoulders, knees or on the hips. So starting by really
pressing the hands down, progressing each knuckle down, each fingertip to
get fresher right of the wrists and breast
into the palm as well. But the base of
the thumb there at the base of the thumb
fluoresce that too and keep looking down and start to press the tops of the
feet and see how that feels. See if it makes any
difference in your core, the center of your belly. And then we can give
it a go and talk altos and start to lift
the knees off the ground. Keep the shoulder blades apart, silicon down, and keep breathing and release
and see how that felt. And now usually we come
into plank and flows and even Yaso half up from
downward facing dog. But let's try it from him. Extend the right leg
back TO stocked. Extend the left leg
back TO sucked, keep looking down,
hug the belly in. Tailbone points to the heels. Heels press to the
back of the room. So try not to collapse down with your pelvis and the belly, the Haggadah in Todd
the tailbone down, press the tailbone to the heels, heels to the back of the room, shoulder blades apart,
press into the ground with all fingers. And the
base of the thumb. Keep looking down the membrane and then exhale, release the knees down. If you feel that having
the knees off the ground, that feels really hard and
uncomfortable for you, stay here in a three-quarter
plank instead. So starting with the knees
off and then bringing them down exactly
where they land. Saying that bringing
the chest foo it, hugging the nice
the shoulder blades apart, hugging the top, the tailbone down to the heels, and the belly into the back, and looked down as well
and see how that feels. I don't know, Excel,
we can release back into child's pose. Relax your spine. Lengthen all the
muscles in your back. Relax the head. Coming up for all my
child's pose. Thank you.
9. Cobra: Hi everyone, Welcome. And today's posture is cobra. For cobra, we're starting on our front so that you
can come up to hands and knees and then bring the hand slightly farther away
from our shoulders. Bending your elbows,
coming down to the ground. Make sure you have space. We arms for your
head, for your feet. Start with the feet
as wide as the mat. Arms on either side of
our chest as we inhale. So we want big breath in progress in the tops
of the feet down, lifting from the core, lifting the chest
off the ground, kissing the shoulder blades
together, looking down, try not to look up
and crank the neck back and engage the glutes. Don't be scared of that. That will help you
bring that nice. It's the ascent extension
in the lower back. And then you can
take a breath out and come all the way
back down to the ground. Inhale again, press the
tops of the feet down, engage the glutes, find
that strength in the legs. Lift the chest, lift up from the coal
from the lower ribs. And keep look down, extend the lower back, open the chest, squeeze the
shoulder blades together. Exhale, release. Just one Maureen held
tops of the feet down, lift the chest in case the glutes keys the shoulder
blades together and look down and exhale, release. Inhale to lift up to hands and knees and come back to seated. Thank you.
10. Upward Facing Dog: Hi everyone, Welcome. And today's poster is
upward facing dog. So we've already
explored a cobra. Both cobra and
outward-facing dog are used in our Vanessa flows
and transitions. So you can choose to do
cobra or upward facing dog. Either over works for you is great at both back extensions. Upward facing dog is a
little bit stronger. So starting again enough front, coming up to a three-quarter
plan to start with. Usually we would go down
from a plank, full plank, and down into chatter
Rhonda buffer now, keeping the knees
to the ground in a three-quarter plank
and exhale into Jet Li, draw yourself down
to the ground. So keeping good, engage in the arms as you
bring yourself down. Now from here,
bringing the hands a little bit farther
back from your chest. Point the toes back, press the toes down
to the ground. And as we inhale, just like in cobra
lifting the chest, offer ground, bringing
the shoulder blades together and keep
looking forward. And you can stay here,
Kerberos, great. If you want a little
bit more and you want to try upward facing dog, slide the hands a little
bit further back. Press the arms down, lift the size of the ground, and lift from the core
and the pelvic floor. Open the chest forward. Keep pressing a
toast to the ground. Keep opening the chest. And I'll be scared of using the glutes that will
support your lower back. Open open the chest if you
want, you can look up. Don't bring the head back down, crank the back of the neck. So you can gaze up. But Trotskyite the
openness in the chest, shoulder blades together
and exhale to release down. On your inhale, you can press
yourself up to hands and knees and shift
back child's pose, usually from down from
upward facing dog. We would go into downward
facing dog and having IASA, we'll explore that later
on in the practice. And decompress your lower back from side to side if
you need to bring some movement in
and they see fit. This is upward facing dog. Thank you.
11. Locust Pose: Hi everyone, Welcome. And
today's posture is locust. So for locus, we are going
to start on our front, coming all the way
down to the mat. And as we come
down to our front, making sure that toes point
back to the back of the room. Feet are parallel with the hips, starting with arms
either side of a body, palms face down. So let's begin
with this version. So locus is a back extensions. We need the whole
back to work for us, the whole back of the body, not just the lower back, but also really using the glutes and using
the length of our legs, the hamstrings, especially
to come into the posture. And remembering to breathe
in locust as well, pretend to hold the breath here. So starting with the
palms down on our inhale, pressing the palms
lift in a chess, bringing the shoulder
blades together, starting with the upper body. Keep looking down so the back of the neck
is nice and long. We know cranking the leg back. Keep reaching with the arms back that will help you keep
the shoulders down. Rather than bringing
them up all the way to the ears, bring them away. Given breathing into the belly. Exhale to release. Now we can try the lower body
so you can have the head, the head down to the ground. You can look to one
side if you wanted to, but always remember to also
go to the other side to release for the lower body. For it comes to
the ground to keep pressing the palms
down on your inhale, use the strength of your glutes, pulling the toes and flex the feet depending
on what works for you to lift the lower
leg off the ground. Squeeze, squeeze,
squeeze the glutes. Excel to release. Now traditionally will
pull in the palms up. So coming up all at
once, traditional, you will have the
palms pointing up to the ceiling,
engaging the glutes, lifting the chest and send
in the shoulders down. Keep looking down. But we can keep going with
the palms down. So on are in here. We can put everything together. Inhaling, lift the
chest, lift the legs, engage the glutes engaged the thighs point
of flex the toes, lift the chest of the grounds and the shoulder
blades together. And if you want more, you can
lift the arms either palms facing in or palms facing up. Keep looking down. And XML. Coming out or back extensions. Always nice to take
a child's pose if you need to bring
the toes together, open the knees or keep the
knees together and sit back. And once your back feels
nice and decompressed, you can come back up to seated. I'll repeat that many
times as you need to is a great bat strength
inner script for posture is great for lower back pain if you if your lower back pain
is due to weakness. Thank you.
12. Sphynx Pose: Hi everyone, Welcome to. Today's posture is
think spose, oppose. That's used both in Yang active practices such as
a half-hour of in IASA, but also in the impact disease. Today we'll explore traditional Yang
practices version four. Things pose we're starting on our friend coming up to
our hands and knees. Three-quarter plank. So the knees are slightly
farther back from the hips, hands, under the shoulders,
and on direct sale, coming down to the ground, bend in the elbows, pointed toes back to
the back of the room. Lift yourself up
onto your forearms. Palms are down to the ground. Middle fingers point forward. Elbows are directly
under the shoulders. But if this is too much
for your lower back, you can walk the
hands forward and the elbows are going
to be a little bit farther away
from the shoulders, but try to have the elbows
in line with the shoulders. So don't go out to the side causing internal rotations
in the shoulders. Instead, bring the
shoulder blades together. Elbows are in line
or a little bit farther in towards the center. For us, the chest
forward and lead with the chest and the
sternum rather than pointing the chin
up to the ceiling so the neck is long and we keep looking forward
and keep progressing. The chest four was
opening the chest, bring the shoulder
blades together. You can keep activating
the muscles in the glutes and pointing
the toes back, activating the legs as well. And as you exhale, bring yourself down to a front
and you can bring yourself into the hands of
forward down to the hands and then just
gently bend that right knee, keep it on the ground is
slightly up towards your heart. Look out to the right. Inhale, come to center, bring the right knee
back to center, and then go to the other sides. Let that left knee up
towards your head. I look out to the left and bring that foot
back to center. Bring the hands either
side of your chest. Press yourself up
to hands and knees. If you need a little bit more decompression for
your lower back, sit back to the heels. Fine child's pose and inhaled cover up and
away from Child's Pose. Thank you.
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