Morning Yoga (Yoga for beginners)


Hello and welcome to my beginner’s
morning yoga routine. If you enjoy this yoga video I would recommend watching it every morning or as often as you can to become more familiar with it.
Please remember the more you practice this yoga routine and more confident
you’ll feel following the video and the easier and more natural it become. Always listen to your own body and listen to any limitations you may have leaving out
anything that you may find difficult you may also like to check out my other
YouTube videos which you’ll find by subscribing to my YouTube channel Sarah
Lane Therapies. Please watch the video all the way through before following on
your yoga mat to check it as a suitable level for you and let you know what to
expect when you’re ready to practice. When you’re ready now find a comfortable
sitting position, you may prefer to sit on a block or a pillow (if you’re not
used to sitting on the floor). You do not have to copy me in this position but
find something that feels right for you. And then when you’re ready take three
slow breaths in your own time try and expand the lungs in all directions and
tell yourself to mentally relax. So relax the shoulders, relax the back really fill
the whole of the body up with oxygen and energy and bring yourself into the
present moment. We will start to warm up the body now, so as you on your next breath
in or lift their head lifting the chin looking towards the ceiling but really
listen to your neck and work with your limitations today. On your exhale lower your chest.. your chin to your chest
gently stretching the back of the neck. Inhale once more lifting the head, looking up and exhale very gently lower. Now we will inhale bring the head into the center and we will
exhale take the head over to the right. Inhale into the center and exhale all
the way over to the left. Now inhale the head into the center and bring the arms
by the side of the body as you exhale and inhale raise the arms up overhead
exhale lower the hands onto the floor inhale the spine nice and tall, exhale
try to lower down but really lengthening the spine and then tuck
under the chin relax the head just pause for a moment it’s not important how deep
that you go today. To come out of this posture, tuck under
the chin. Inhale come all the way back up and we’ll change the legs over just
so you have the other leg in front. Next breath in once more we will raise the
arms up overhead now we’ll exhale lower the left to the
floor and we will stretch all over to the left Inhale coming in to the center raising
both arms and exhale to the other side Inhale come to the center raising both
arms and exhale back over to the left. Inhale into the center raising both
arms and exhale over to the right. Inhale into the center raising both
arms and exhale last time on the left. We are going to hold this position. Try and
twist the torso very subtly to look up towards the ceiling just pausing, keep
breathing. As you inhale now coming to the center and we will exhale come over to the right and the game will pause here really opening the left side of the
torso nice slow breath. Next breath in now come all the way to the center
we’ll exhale lower the hands onto the floor in front of you. Round the back tucking under the chin just pausing here stretching the body so it isn’t
important how deeply you go into any posture, just really listen to your own
body whatever feels comfortable for you today remembering each day is different.
To come out of this posture now we’ll inhale gently round the back, slowly come
all the way up tucking under the chin raising the arms up and exhale now there
the left hand onto the right knee and the right hand behind the back into a
spinal twist. Pause. we’ll Inhale coming to the center raising both arms our legs
and lower the right hand onto the left knee and the other hand on the floor
behind the back, keep breathing. Inhale and you already come to the center raise
both arms. Exhale lower the hands down we’ll uncross the legs straighten out
the legs and just walk out the legs for a moment, relaxing the legs and then find
yourself in table position when you’re ready. So just a reminder in table
position we have the shoulders above the wrists and the hips above the knees
gently gazing at the mat to relax the back of the neck. Just pausing here just
for a moment taking your time. As you inhale we’ll lower the abdomen looking up, and
as you exhale round the back and tuck under the chin in cat posture. Inhale,
lower the abdomen looking up and exhale gently round. Last time inhale lower the
abdomen looking up and exhale gently round. Then inhale now coming to neutral position and we’ll exhale walk the hands
one space forward and gently lower all the way down to the mat to prepare to
come into a cobra position. So, we can bring the hands either side of the chest palms facing down. On your next breath in just
pushing up very low into a low Cobra listening to your back however feels
comfortable and on your exhale gently lower, we will do this three times
Inhale again lifting up and exhale gently lower. Last time inhale lifting up
and exhale gently lower We’ll bring the hands by the side of the
body and we’ll do the same but using now the strength in the back to lift up the
body so Inhale lifting low, exhale gently lower. Inhale again lifting up and
exhale gently lower. Last time inhale lifting up and exhale gently lower. Just
pausing here just for a moment and then when you’re ready we’ll bring the hands by the sides of the chest, push up and we’ll come into Child’s posture so I’m tucking the toes
bring the hips towards the heels and rest the forehead towards the mat
wherever feels comfortable so in any point in the class today if you need to
rest you can come into this position on your next breath in we’ll come back into
table when you’re ready and we’ll exhale round the back in cat
Inhale lower the abdomen looking towards the ceiling in cow and we’ll exhale
walk the hands one space forward tuck under the toes and push the hips up
and back into a downward facing dog so we can walk out the legs bending one leg
and then the other, just to warm up the legs relax the body and then we’ll pause just
for a moment. We’ll take a deep breath in as you exhale we’ll come into plank bring the shoulders above the wrists and then we’ll exhale bend the knees, lower the
knees gently onto the mat and we’ll come back into Child’s posture. So we’ll do
this routine a few times. So inhale when you’re ready coming back into table. Now
we’ll exhale into cat Inhale lower the abdomen looking up
towards the ceiling and we’ll walk the hands forward and come up into
downward facing dog. Inhale when you’re ready lowering into
plank and exhale bend the knees and come back into child. Just pausing here nice
slow breaths we’ll just do one more time. So when you’re ready, Inhale coming to table and exhale round
the back in cat. Inhale lower the abdomen look up towards the ceiling in cow and
exhale into downward facing dog. Inhale lower the hips into plank and we’ll
lower all the way to the ground this time un-tucking the toes. Inhale to a
cobra and exhale back onto the knees and we’ll come back into child’s posture. We’ll
just pause here nice slow breathing. So you can either
practice this whole routine again or you can finish here. If you’d like to finish
here, I’d like to thank you for watching this video. Please remember to really
listen to your body and the more you practice anything the easier and more
natural it become. If you’ve enjoyed this video please click like below and if
you’d like to write a comment I’d like to hear from you if you’d like to see
any videos or any demonstrations and I’ll try and make a video soon as I can
thank you very much. Good-bye.

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