yoga training at home

hey guys welcome to to beautiful ko wait, thailand i have an easy yoga flow for you that will focus on fundamentals of yoga its perfect for anyone thats starting out in yoga anyone thats beginner or found my other yoga classes a bit too challenging its also a great class to learn some fundementals
and also if you're looking for a nice easy flow to calm your mind and body this is perfect for you as well so if you're ready grab a mat gets do this were going to begin today in a seated position on our mat starting with seated cat cow inhale exhale wonderful coming into seated position
big head roll to the right big headroll to the left just warming up the neck spinal twist looking over the right shoulder keep your hips square switch to the other side grab the outside of your right foot with your left hand
bring it up extending the right knee if you wanna take the modified version keep front knee bent take your twist look over the right shulder pull up from crown of the head awesome come back to center pull the leg
bend your knee slowly make your way down to the mat hug the right knee into the chest roll ankle around you can alternate the direction slowly begin to extend that right leg keeping the knee bent and then extend its like your pressing the ceiling away bend and push
bend the knee and push in and press just pull the leg into bofy the slowly release the head down lowering the right leg release the body inhale flex your feet exhale pushing the arms down come forward our seated forward fold
see if your can reach for those toes and then slowly come back to center lets take it to the other side reach for the outside of your left foot and then again extending the leg out take that twist hips are square come back to center then bending knee to chest
slowly making your way all the way down to the mat roll out that ankle from here go aide grab your calf pull the knee into your chest and then push the ceiling away from you extend that leg bending the knee and then press push it up
hold it here point your toes just feeling that stretch remember to breath then slowly releasing the leg reach give yourself a big stretch rolling yourself up to seated holding and breathing here reach for those toes lengthen up
coming into seated crossed legged position inhale arms up big side stretch reach left arm over slowly switching to other side sit bones grounded on mat lengthen through side of body coming back to center inhale big reach with the arms
exhale come all the way forward walk hands to the top of the mat allowing your chest to come down head down towards the mat slowly come back up from here bring legs around cat cow exhale arch the back coming into downward dog
walk out the downward dog letting go of any tension you may feel in those hamstrings slwoly hold it there walk to top do a rag dog where you sway side to side releasing the hands add head movement then side to side
letting go of any tension in the neck see if you can go a little bit deaper grab toes if possible pull head towards the knees just keep holding onto the backs of your legs awesome let go of your feet bend your knees and slowly roll up inhale reaching the arms up reach up exhale dive it down
inhale half way up stepping left foot back warrior 1 eagle warrior cross right elbow over left arching the back elbows touch the knee inhale look up brinf elbows to knees releasing the arms reach them up high reach them up to the sky
stepping forward exhale swan dive to the floor inhale half way exhale bending the knees stepping back into plank take your chaturanga baby cobra or full upward dog bring it down come on up to your knees sit back to childspose
come on up to all fours tuck toes come to downward dog slowly from here walk forward to the top head to your knees interlace your fingers behind the back shoulder stretch here hand fall forward to the floor allow head to come close to the knees roll up to standing cobra
opening chest and heart exhale hands to heart dive it down to your mat stepping right foot back into warrior 1 left knee over ankle take eagle warrior inhale open the chest exhale get elbows right down moving body with fluidity come back up
reaching both arms up hold stepping forward top of mat exhale dive it down exhale bend the knees step back to plank chaturanga baby cobra come back down push back to knees
sit back to childs pose take a moment to breath in exhale roll yourself back up come to the mat extending left leg out right knee bent inhale reach the arms up exhale go ahead take your left elbow to the inside of your left thigh opening through the side of the body come back up to center
stack the knees together inhale and then exhale come forward right knee stacked over left knee you're allowing the forehead to come as low as you can great stretch for the hamstring come on up knee to chest take spinal twist hugging knee with left elbow look over the shoulder switch sides
right elbow to right thigh fingers reaching for the toes think of looking to sky coming back up left knee over the right knee folding forwrd looking over the shoulder lengthening through the spine
returning back to center coming toward top of mat make your way all the way down hugging knees into chest take a rock side to side bring soles of feet togethr reaching arms over head take a moment to breath bring knees together
inhale and exhale roll over to the side coming over to the seated position feet crossed resting hands on knees' head roll inhale big reach with arms palms together exhale hands to heart one more time fill lungs with oxygen exhale all air out
thank you so much for joining me today on our beautiful yoga practice i hope you enjoyed it and i wish you the most lovely day namaste