yoga at home

begin standing on your yoga mat rollyour shoulders back for broad collarbones feeder together knees aretogether hands are naturally in front of the body tadasana mountain pose close your eyes until your chin untilyou feel it's parallel with the ground as you inhale lift both arms and thenthe left hand back behind you keep the right hand at the left elbow and plugthe arm into the body try to keep the shoulder open the chest open and get agood stretch in the tricep as you inhale release and take it to the other side sonow stretching the right tricep plugging

the right arm into the body keeping yourchest open on your next inhale release and then doa slight twist looking out over your right shoulder left arm in front rightup and back armstrong and fingers are spread andhe'll take it over to the other side everything really gentle don't forceanything just warming up the body here inhale lift the arms exhale melt forwardforward fold so fingers in line with the toes and then reach the right armforward just a bit and lift the left arm looking out over the left shoulder bend the right knee maybe straighten theleft leg before taking it over to the

other side breathing space and lengthinto any areas of tightness and hamstrings and just feeling your overallopening up the body as you inhale take halfway lift your shoulder bladestowards one another as you exhale plant the hands into the mat and reach yourleft leg back behind you right knee directly over right angle slightlybehind lift the right arm look up twist isinitiated at the naval you exhale bring the right hand down to the ground andstep back for plank pose lower down chaturanga inhale up dog exhale downwardfacing dog first one of the day so be really gentleon yourself

no worries if your heels don't come allthe way down shake your head no tension in the neck press them out away fromulong armpits inhale step the left foot to the frontof the mat lift the left arm look up press out of the bottom of the rightfoot right leg is strong left knee directly over left ankle or slightlybehind as you exhale release and step back to plank pose as you inhale comeinto side plank on the right side stack the feet or lift the left leg ifyou want more of a challenge press the matter way and lift the hipsup try not to arch the back too much on your next inhale

use your core strength step the leftfoot to the front of the mat and rise up for high lunge watch the alignment ofthe knee hips are facing forward back leg is strong as you inhale release takeplank and lower down coming into up dog and then down dog inner thighs are spinning up towards thesky no tension in the neck fracture in thebodies and upside down letter v as you inhale rise onto the tools and rippleforward into plank take side plank on the left side stacking the feet orlifting the right leg press the right away

lift the hips then use your corestrength to step the right foot to the front of the mat rise up for your highlunge exhale plug the arms into the bodythrough space and length into the left hip flexor pressing out of the bottom ofthe left foot inhale hands come down to the mat stepback for plank lower down chaturanga upward facing dog downward facing dog reach the heels down towards the matbreathe into the hamstrings and press them out away from you fingers are spread

inhale bend the knees your core strengthto hop forward as you exhale forward fold enemies if you have to and he'llrise up with a flat back feet are together an easier together tadasana mountain pose take a deepbreath in as you exhale single out guitar in that chair pose tailbone istucked inhale come forward hook the right elbow to the outside of the leftme make sure your right knee stays in line with your left knee inhale comeback to center exhale left elbow to the outside of the right knee make sure theleft knee stays in line with the right knee and he'll come back to centercocina heel-toe the feet apart and set

low for garland closed so the needs areout to the side you can be on the toes you can come all the way down that's alittle more challenging to come all the way down whatever way works best for youis fine keep pressing the elbows into the legschest is open shoulder blades drop toward one another on your next inhale bring the hands downshoulder-distance we're coming into tripod headstand here in the top of thehead down the triangle the top of your triangle and then balance your knees onyour arms stay there use the strength of your shoulder girl to press yourself upinto headstand can do this against a

wall for beginner most of the weight isin your hands not in your head when you're readyslowly come down rest the knees on the arms and use your core strength to liftyourself up into crow pose no worries if you have totap the toe or maybe even fall down no problem i'll practice when you'reready to jump back and come up for up dog exhale downward facing dog step yourfeet up the matter couple of inches just to clarify your foundation try to keepyour mind really calm when thoughts come just let them go without giving them anyenergy no expectations for yourself inhale roll forward plank pose exhaletake side plank on the right side

stack the feet or lift the top leg andhe'll use your core strength to bring the foot down the middle and then extendover breathing space and length in between the ropes inhale use your core strength to liftthat foot up and extend and come back to side plank will roll to the other side go slow feel everything and use yourstrength to get there again keep the feet stacked or little leg and use yourcore strength step the foot to the front of the maptoes are pointed out away from you reach the right arm up overhead breathingspace and length into the right side

body as you inhale carefully use yourcore strength to pick the foot up and come back to side plank inhale regularplank and lower all the way down press and left exhale melt forward and helpearl the toes lifted needs push-up take downward facing dog inhale right leglifts high as you can spread the right toes exhale step the foot to the frontof the man rise up for high lunge exhale bend the back knee and the elbowsand left inhale hands to the heart exhale comeforward with the heart and hook the left elbow to the outside of the right kneeright knee stays firmly facing forward keep the hands there or open up

keep pressing out of the back footinhale use your core strength to lift your torso you're looking out over yourright shoulder and haul hands come to the mat exhale plank pose and lower downand yeah upward facing dog exhale downward facingdog step your feet up the matter couple of inches to clarify your foundationinhale left leg lifts spread the left toes exhale super slow step the foot tothe front of the month rise up for high lunge as you exhalebend the back knee and the elbows and lift inhale hands to the heart exhalecome forward with the upper body hook the right elbow to the outside of theleft knee left leg a strong back leg is

strong stay there or open up and he'lluse your core strength to lift the torso up looking over your left shoulder andthen taking the hands down to the mat and stepping back for plank poles andlowering down can do a push up here if you like or just meet in downward facingdog inhale into your toes bend knees yourcore strength to hop forward halfway lift exhale forward fold and he'll riseall the way up with guitarist in that chair pose sit low knees are togetherfeet together hands to the heart will go out the same way we went in so leftelbow to the outside of the right knee elbow strap to the sky inhale back tocenter exhale other side inhale back to

center tadasana mountain pose take adeep clearing breath as you inhale reach your arms out infront rise onto your toes plug the arms into your body activate your coresqueeze your legs together and come down super slow and you get there you canbounce if your knees feel good or stay in stillness whatever works best for youfrom here come back into garland posts you can be on your feet or on the toesshoulder blades drawn toward one another chest is open press your arms into thelegs open up a bit more and breathe into any tension and the inner thighs takethe hands down to the mat shoulder distance apart let the hips bring thehead down for tripod headstand and when

you're ready press up the most theweight is in your hands shoulders are strong arms are pushing into the mat andslowly come down toes are spread use your core strength to press yourself upinto crow pose when you're ready jump back chaturangainhale updog exhale downward-facing doc inhale lift the right leg spread theright toes exhale step the foot to the front of the mat right knee directlyover right ankle or slightly behind rotate the back foot so your right heelis in line with the middle of your back foot and outer edge of your back footparallel with the short edge of the mat inhale come forward extended side anglepose breathe into the left side body

inhale heel toe your back foot towardthe front of the mat and bring your right hand down coming into halfmoonpose stay there with the back leg extended or bend the knee and reach backand grab hold for sugar cane poles keep looking at one point on the floor infront of you or for more of a challenge look up and when you're ready torelieves let go gently and come down for seated spinal twist right knee .straight up to the sky the whole right foot is on the mat hope the left elbowto the outside of the right knee and look out over your right shoulder staythere or take a bind shoulder blades drive toward one another such as tall asyou can with each exhale look over your

right shoulder a little bit more inhalerelease bring the hands down on the gravel legs send the left leg backbehind you reach back with your left hand just to make sure your hips areeven to spin your inner left thigh up towards the sky left toes pointing downtowards the mat find your sense of balance bring the right hand to theright calf muscle pull up maybe the left hand as well make sure that left hipdoesn't open when you're ready step back plant the hands plank pose lower down upward facing dog exhale roll over thetoes downward-facing doc take a deep breath in and out as youinhale lift your left leg spread your

left toes and step your left foot to thefront of the mat align the heel of the left foot with the middle of your rightfoot and rise up outer edge of the right foot parallel to the shore edge of themat as you inhale come forward with the torso and rotate the arms extended sideangle pose press into the outer edge of the right foot really strong the backleg as you inhale heel toe the back foot and come forward for half moon pose find your balance stack the hips and stack the shouldersstay here or bend the back leg and reach back and grab hold for sugar cane polesspread the right toes to help you

balance better activate the standing legby pulling me up when you're ready release and bend the legs to come downfor seated spinal twist hope the right elbow to the outside of the left me andlook out over your left shoulder chest stays open initiate the twist the navel and staythere or take a bind with each exhale look out over your left shoulder just alittle bit more with your right eye as you inhale look ahead and release bring the hands down unravel the legsreach your right leg back . the right toes down to the mat hips are flat andwhen you have your sense of balance

bring one hand to the calf muscle pullup maybe the other one as well keep the inner right thigh spinning up towardsthe sky he pulling yourself down towards your shin when you're ready release intoplank and lower down chaturanga or an optional push up here inhale updog exhale down doc on your next inhale rise onto the toesbend the knees float forward half left shoulder blades drop toward one another exhale traditions and forward foldinhale bend the knees squeeze the legs together

natasa tuck the tailbone long spine sinkyour hips inhale rise up tadasana and extend the arms out infront rise onto the toes use your core strength to state collegeyou can and slowly bend the knees to come all the way down to the ground you can pause in a balanced you'd likeand we'll meet down on the mat take the first two fingers to the big toes andextend the legs try to keep the shoulder blades john toward one another and useyour core strength to stay upright heart is light and lifted pull the legs backtowards your face exhale and release spread the legs mattdistance slightly wider than madison and

bring the hands down in front of youjust melt forward really passive here breathing into this hip opener that theupper body really heavy maybe even close your eyes as you inhale release will come into anarm balance here so bring the left leg up the left arm as high as you can it needs to be above the elbow in orderto lift up so if it's not above the elbow you can just go back into that hipopening pose that we were doing and just stay there stretching to open up thehips when both hips are open enough so that the legs are over the elbows justrock yourself forward and see what

happens maybe fall maybe you balance tryto use your core strength to keep yourself light and lifted and thenextend and release why your pinky toes back towards your face and press out ofthe bottoms of the feet when you're ready roll back maybe press the toesinto the floor behind you they reach keep the legs activated so cute manytaps lifted don't turn your head when you're in this position and when you'reready gently release is your core strength to come up try to keep your heart lifted try not tolet your background when you're ready gently release the pose come toward thefront of the mat you some space to lie

down extend your arms out in front anduse your core strength super slowly come all the way down extend your left legand invite your right knee in towards your chest you can hover the left leg orleave it down inhale switch legs again hover the right leg or bring it all theway down inhale both legs lift read the toes then spread the legsbreathing space and length into the inner thighs tuck your chin slightly for a long neckand invite your shoulders down towards the ground as you inhale press the knees togetherand cross the right leg over the left

cactus the arms and gently take the legout to the left looking out over your right shoulder draw your right shoulder down towardsthe ground initiate the twist from the neva as you inhale come back to centerunravel legs and cross the left over the right send the legs over to the rightand look out over your left shoulder with your right i invite the shoulderdown towards the ground with each exhale and the shoulder and the legs moretowards the ground as you inhale come back to center andunravel the legs cross the right ankle

over the left side interlace the fingersbehind the left leg activate the feet and gently pull the leg in towards thebody with each exhale try to pull the legeven closer to the body when you're ready release and we'll cross takingover to the other side so interlace your fingers behind the left leg activate thefeet spread the toes and gently pull the leg in towards the body comb throughyour body with the breath and with each exhale just let go of something you'reholding onto that's no longer serving you when you're ready release the poseand will come into shoulder stand so we lift the legs and the hips and supportthe low back with our hands

don't turn your head when you're in thisposition keep your legs lifted toes are spread and keep your gaze towards yourbelly button as you inhale bend the knees maybe they come in towardsforehead maybe you can extend the legs backbehind you keep the legs activated toes down towards the mat you can releaseyour hands from your back when you're ready to release keep your legs strongand activated press into the mat with your hands using the arms as breaks use your core strength to slowly comedown from here we're coming into fish pose so if your hair is that just takeit down bring the top your head on the

mat extend your legs 45 degrees and thearms out as well interlace the fingers and release theindex fingers and the phones use your core strength to stay lifted here andwhen you're ready release the pose coming into final shavasana to spreadthe feet mat distance apart palms are facing up and the arms are off the matclose your eyes and let your eyes be really heavy close your mouth but part your teethtake a deep breath in through your nose and exhale fully scan your body from your head all theway down to your feet just to find any

last part of your body that's feelingtense and send the breath there to let it go try to stay here for at least fiveminutes letting your body absorb all the good things you just did thank you for practicing with me today