Transcripts
1. Introduction: Hello everyone. Welcome,
welcome to a class. My name is Anna and I will
be guiding you through this beginner friendly sequence. This yoga class is designed
for complete yoga beginners. If you are completely
new to yoga, this is your first class
ever then welcome. I only want you to enjoy this. Feel good and listen
to your body. That's all you need to do. Everything you need
is already you. Just tune in into your
intuition, into your body. And enjoy your time. Enjoy yourself. That's
ultimately what we are here for.
2. Yoga For Beginners: We'll go ahead and get started
in a tabletop position. Just make sure that you are
on your hands and knees. Your hands are underneath
your shoulders, your knees are under your hips. You can keep your
feet tucked in. Pull your belly button
in gently to create a nice neutral line
in your spine. Just hold here for a moment. Try to observe the breath making its way
through your body. Try to focus on breathing in
and out through your nose. If you can, try to
slow down your Es, we are creating the
sense of calm and connection with our body. The next inhale, arch your back, gently open your chest
and to the frontal, draw your belly button
in towards the spine. Push the floor away
with your hands, inhale round one more like this. In e, round inhale, return to the
center on the egal. Walk your hands towards
your knees and come sitting down on your heels, find a length in your spine. The crown of your
head is reaching up. The crown of your head
is the highest part of your whole body. Make a small circle with your shoulders going
back and down. On the next inhale, lift your arms up to the sky. Eh, open your arms and
twist to the side. You are opening your
arms to a T shape. As your torso twists
to the right side, you are trying to keep
your hips squared. It's only torso and arms
that are working here. If you feel like you
can direct your gaze, look towards your back, your right hand this time with he come back to the center. Arms up, he twist to the
other side, left side. This time hips are squared, you are opening
arms to a T shape, rotating your torso
and your gaze. You triste, as we say
in the yogi language, can follow your left hand. Keep breathing. With an inhale, we return
back to the center exhale, hands right in front
of your knees. As you walk yourself back to the tabletop position, amazing. In your tabletop position, walk your hands a little bit further away from
you just a bit. And shift your
weight forwards and feel your hips lowering
down towards the ground. Very good. Activate
your abdomen here. Try to pull all the
abdomen muscles in towards the centerline. Inhale, exhale, start
lowering all the way down. Make sure your elbows
stay glued to your sides as you'll yourself all the
way down onto your belly. Beautiful, you can maybe
le yourself from to side. Great job. Bring your hands
to the corners of the mat. Elbows are pointing upwards. Rest your forehead onto your
mat. Just for a moment. You want to activate
your got your files. With an inhale, you gently lift your head in your
chest off the ground. Eggs. Had you return eggs. Elbows are still
pointing up inhale. And as you become comfortable
with the movement, you can maybe in for
a bigger expression, bigger backend in sinking the
movement with your breath. Inhale up eg, your hands underneath
your shoulders. Again, you can wiggle
yourself from side to side. From here, just place your
arms by your side and yourself all the way
over on your back. We will find ourselves
lying down on the back. Great bend your knees.
Bring your feet in. We will proceed
towards a bridge pose. You can be gently pushing down into the ground
with your hands. As you inhale, exhale, you raise your hips all the
way up your feet to the mat. And trying to lift your
hips as high as you can, really squeeze your
glutes here together. It will help you to raise your
hips a little bit higher. Be mindful of your knees. You don't want them
to travel outwards. You want them to stay
parallel with one another. Inhale here. Exhale, over back. Very good. Inhale, exhale, Rise up into a bridge. Inhale in the bridge pose. Exhale, travel all the way down. We'll repeat this one more time. Inhale, egal, rise up, keep your breath flowing. Inhale and your spine, good. Bring your knees in
towards your chest, maybe hug your knees in. And just roll
yourself from side to side to massage that
spine, that lower back. Very well done. Place your left foot underground
and lift right leg up. Flex the foot. First of all, we can
create some circles. The right ankle, few
circles in each direction. Don't forget to change
the direction. Amazing. Flex the right foot again
and start actively bringing, without the help of your hands, the right leg towards you. You want to bring it
as close as you can, activating all the muscles. It's okay if you need
a slightly band, you're just working on that
active flexibility of those. It band hamstrings, amazing. Gently release, bend that right knee in
towards the chest, you can hug it in for a bit. Amazing. Now release your hands, Place your arms by
your side in Hal, bringing the right knee
towards the chest, extending the making it
parallel with the floor. The lower you go there, your abdomens will be
working here in the chest. Extend, inhale, exhale.
You can go as high, as low as you can inhale, exhale, inhale, exhale. One more, inhale, exhale, Inhale the knee in hugging it with your
arms above your hands. Extending the left
leg big, inhale here. Exhale, you will bring your
right knee all the way to the left over left side body. Beautiful. Try to make sure that your shoulders are
touching the ground. It's okay if your right knee doesn't touch the
math or the ground. Just want to feel
nice stretch in your back, in your spine. Beautiful reclined
twist, We went in hell. We return back to
the center, perfect. Make sure your knees are bent. And we will do the same
on the other side. First of all, we will
bring the left leg up. We will create some circles
with the left ankle. Remember that your
knee can stay bent. If you feel like extending your leg today is
a bit too much, just create some
gentle movement. Don't forget to change the
direction of the circles. Amazing step the movement. Flex the left foot and start actively bringing
that leg towards you. It is a tiny, tiny movement, but you can really feel
your leg working here. Active flexibility is
very important in yoga and in general
mobility of the body. Beautiful. Bring the knee
towards the chest. Hug it with your arms
with your hands. Cradle it in a little bit. As the arms down to
the met with Hal, keep bringing the knee
towards your chest. Hal, extend it again. You can make it almost
parallel with the floor. Or you can extend
the leg a little bit higher to alleviate
some tension. Some pressure from the abdomens
and lower back as well. Inhale to the chest. Hale out inhale Hal. Out inhale Hal out inhale eggs out less. One last inhale in egg. Beautiful. Hug your knee in. Extend your right leg in eggs. Help to T left knee goes
all the way to the right. Try to glue your to the mat. The left knee doesn't
need to touch the ground. As long as the soldering, you can now return
to your breath In case you lost the connection, Just make sure it's there. And we went in hell. We
returned back to the center, Great cross the ankles and start rock and rolling
yourself all the way up. Let's see if you can create a momentum to come all
the way up to stand. If nothing happens, we are
just having a little fun here. You can help yourself with your hands and make it all
the way up to standing. We'll just make sure here that our feet are distance apart. Just imagine a
direct line coming down from your hip bones all
the way down to the ground. That's where you want
to place your feet. Crown of your head is
reaching up towards the sky. We, we will reach the
arms all the way up. Fold. I recommend
bending your knees here, as this is our
first forward fold. Start bringing the crown of your head down
towards the ground, sitting up to the ceiling. And you can either release
your hands to the floor or you can hack your
salves from behind. On the next inhale, straighten your back,
look to the front, and either keep your hands on the ground as long as
your back is straight, put your hands on your
shirts or on your figs. A couple more breaths
here in place. Your hands back down
With the next inhale, make a big step towards the back of the mat
with your left foot. Amazing place left knee
down to the math left. Your arms up to the
sky will create a gentle pelvic tilt
here in the pelvic area. Imagine bringing
your tailbone in. This way we will activate our abdomens and make
this posture a bit more. A bit more active. Brief
low lunch position in hell. We will open into a
twist towards the right. We will open the
arms into a T shape. Hips stay squared and we
are rotating the torso, opening it to the right side. Our gaze can follow the
right hand staying low, maybe whooping a little bit. On the next in hal, we
return back to the center. Eh, hands down, inhale, lift your left knee off the mat. Bring that left foot
towards the right, in half, left straight back
hands either on the ground or he, we fold. Let's try a little trick here. Little brain trick. I invite you to
pick up your thump. It doesn't matter
if it's a thump of your right hand
or your left hand. And bring your gaze, and bring your gaze
towards the pump. As you start moving
it in towards the nose and back towards the, lose the contact with the pump, fixate your gaze at it and see if this little
brain trick perhaps helps you find your way
a little bit deeper into the fold then the eye
contact with your thump. As you bring it closer towards your nose and back towards the mat,
release the hand. Read again if you can perhaps get a little bit deeper into your fold here, great. On the next inhale,
straight back, eg. Help placing the hands
back on an inhale. Making a step back with your right foot,
releasing the knee. Help bringing your arms
up to the sky low line. Again, make a little bit of a poster pulvifr pelvis
bringing that sailboat in. Just keep reading here
in your low lunch. In exhale, this time we
open towards the left side. Again, you can bring her
gaze towards the left hand, towards the back of
the mat, staying low. In turn back to the center, hence to the ground. Right knee off the mat. The right foot next
to the left, left. Look towards the front of
your room of your yoga space. Exhale fault Again, feel free
to try the pump trick here. Remember, you can always
keep your knees flexed. Just playing around with this
position for a bit Gently, start making your way
through a little squat. You make your way all
the way down into set amazing place your knees
into a bacon and shape. Bring the soles of your feet together and let your
knees drop to the side. It's absolutely fine if your knees don't go all
the way down to the met, you can keep them as high
or as low as you need. All you want to do here is to find some length in the spine. Crown of the head is
reaching up eggs. He start walking your hands
towards the front of the met. As you start bringing your torso closer
towards your feet, always remember to find
some length in the spine. So if you need to walk back just a little
bit so you can find more length, please do gently. We walk our hands
all the way back, bring the knees together
and give yourself a big And thank your body for
allowing you to participate. Thank your body for allowing
you to be here on the met, experiencing all the pauses and all the sensations here today. Gently you can make your way to Havas final pose where we will also
close this practice. Just release yourself
down onto the mat, lying on your back. Let your feet fell to the sides. Place your arms by your sides. Palms of your hands facing up. Just pull your shoulders
gently away from your ears. Soften all of your
muscles in your face. And just start noticing what
is happening in your body. In your physical body, in your emotional
body, in your mind. If there are any thoughts
or emotions rising, that's okay. Let them be. And observe them from
a bird perspective. Almost imagine you are
standing above them, seeing them passing by. And gently, if you're ready, roll yourself onto
your right side and make your way back up to a seated position
of your choice. Bring your hands together
in front of your chest. In health, your nose must
heal together through mouth. Mr. thank you so much for following with me
today. I hope you enjoy it. If this was your first practice, don't let it be the only one. This is only the start. I invite you to explore some other yoga classes that
I have here on my profile. I hope to see you all very soon. Have a lovey day. Bye bye.
Jana Zlunkova, Certified Yoga Teacher
