Family Yoga | Beginners Yoga class for all ages

Transcript

[Music] okay come to your seated pose just take five deep inhales and long accelerations closing the eyes coming to the most comfortable seated pose [Music] breathing lengthening your breath observing your spine lengthen on each exhalation try to really engage your breath mindful breathing [Music] try to bring your awareness to the mat let it go of all your worries and both bringing your focus to the now try to learn the new spine [Music] [Music] when you're ready gently open up the eyes on the next inhale we're gonna rise up lengthening the prayer feeling as if someone's pulling us up to the ceiling you can rest to me you just gently look up otherwise stay and Center lengthen in the brain shoulders away from the ears trying to make but I'm longer looking up [Music] stay for five four three [Music] to one exhale slowly putting some resistance velocity pushing down the energy inhale rise up again slowly adding resistance the remaining the energy together - apart and win the pants together engaging the shoulder base from the back looking up lengthening the bridge trying to become mindful of the arms lengthen arms strong gaze getting it in your shoulders lengthen from the back lengthening strong arms then bring them together very nice holding for five for smiling your grades and art of relaxation not a struggle on the next exhale we're gonna move forward slowly from the lower back exhaling as we try to lengthen the spine breathing in if we want we can drop the forehead down breathe exhale slowly coming up again lengthening the bread on the next exhale in yoga we practice try to sink the breath each movement exhale down inhale up again taking the energy to the craw manthang in the bread reading the full head to the ground blend them in the bread spreading the fingers onto the ground feeling the energy breathe on the next inhale we're gonna come up slowly rise in the air exhale to the right side drop the right palm closer to the buttock bringing the left arm onto your right knee exhale lengthen the grapes opening up the shoulders you can stay here lengthen in the bread otherwise a gentle twist very nice I will helping you focus on your breath breathing into it very nice lengthening the shoulders using the neck to look back beautiful very nice Baba you can feel it on the back twisting just stay in it looking at the back beautiful on each exhale try to open the shoulders to see if you can look even more back only feeling it on the back it's a gentle twist relaxing to us stay above my friends deep long breaths [Music] very nice on the next exhale we're gonna turn slowly to the other side keeping your knees down very nice but look at me using the shoulders to open and looking back yes nice lengthen in the bread opening the shoulders very nice in our and try to exhale more from the shoulders and see if you can look back even more nice very nice smile shiny beautiful exhale inhale take five long breath staying here for a while [Music] when you're ready coming back to seated placing the palms on to your knees I'm going to invite you to do energizing breath alternative nostril breathing via practice during the practice I'd like you to just focus on yourself not looking at others be aware of your body listen to the cues I walk around and help you but just listen to your body and be patient with your limitations the next inhale you're gonna your fingers like this such a thumb can block the right nostril and then you'll use the ring finger yeah so inhale exhale [Music] observe how your body lifts up when you inhale and observe how it goes down when you exhale creating space closing the eyes feeling the energy move so inhaling exhaling from the other side and then inhaling [Music] exhaling from the other side to five home and you see closing your eyes listen the bread when you're ready come to normal breathing [Music] [Music] listen to your body [Music] when you really taking your feet in front of you sitting nice and strong men in the spine pushing forward you're going to inhale bring the toes towards you exhale away inhale exhale inhale exhale into five more try to bring the awareness to your toes if you can take the right foot baby toe to the floor try to bring your attention to your big toe then gently bringing it up make it of circles clockwise and anti-clockwise beautiful focusing on your toe Milan seeing what your toe can do can you tow the mats yes on to the other foot we're going to do it again try to bring the left baby toe down to the floor if you can otherwise just make clockwise motion [Music] and then using both the feet together and the other way gently massaging you're gonna take the hands in front of us and make small little stirring pop motions now the fingers it's them the toes as well then anti-clockwise very nice inhale be out of the way when you're ready you're gonna inhale rise the ABS up taking all the energy we can we're gonna lengthen our spine from the lower back exhaling slowly forward moving slowly being gentle not diving lengthening the bread slow luli down lengthening on each exhale moving exhale focusing not on touching the toes but lengthening the lower back if you can breathe go to Child's Pose and it such a grab the energy beautiful China it's not about touching the toes it's really about moving into the pose as much as we can bringing the forehead to the thighs lengthen the breath you try to learn them from yourself inhale exhales breathe on each exhale try to push for bringing flex the toes towards you yeah exhale breathe exhale no yes just focus on your breath on each exhale grabbing the energy yeah you can beautiful stay there for five breaths if you manage to grab your toes that's okay the next inhale we're going to open up the right leg to 45 degree angle taking the energy I gained really becoming aware of our lower back exhaling pushing forth getting the energy from the lower back engaging the core keeping the tailbone grounded and just feeling our hamstrings opening up we need to exhale bringing the forehead closer keeping the legs down yep and trying to reach for beautiful stay fo v for three two more inhale rise up bring the foot back to the center open up the left foot to the 45 degree angle keeping the hips straight and exhale move him in keeping the hips square open in the play trying to engage a tailbone as much as we can [Music] exhale release bring the feet together [Music] can place the palms down and when you're ready we're going to come up to all fours making sure the palms at shoulder-width distance the same distance not like this knees neck shoulder width apart now I want you to really focus when I say in hell you're gonna first move from step your tailbone in and lengthening the shoulders and engaging the core as we look down starting with the tailbone and then moving the shoulders in exhaling ah [Music] for three trying to bring the tongue to the chest [Music] really feeling the back exhale coming up again [Music] tend to cast inhale up from yeah your next exhale I'm gonna mount the hot down so you're gonna start to extend out forward coming into pop you know so trim is on the mat and just lift the knee all the way feeling it in the shoulders hard to upload melting deep into the stretch puppy pose therefore engage them in almost as much as you can so that your shoulders are down breathing into it yeah it's okay to come up slowly coming up onto all fours again you're gonna come into Child's Pose so we're gonna take the left arm between the other side into twister task pose and take the right arm and lengthen it just hang in for a while breathe engage in the core lengthening the arm in front of you reaching for [Music] just really focus on the energy on how your body's feeling wherever you're feeling tension if it's our shoulders send energy there it's in loving kind energy to your body a gentle the next exhale coming back onto your horse taking the opposite arm through and dropping the ear down lengthening the arm in front of you breathe this is twister child's pose very nice calming cooling pose [Music] [Music] when your next exhale you're going to come up again onto your paws and the game you're going to mouth the heart and reach for more than deeper into the stretch puppy pose is grateful then warming up our shoulders you know the play that he's pulling you forward breathing deep into the post when I'm looking forward very nice lifting the arms beautiful stay for three two one exhale come up beginning on to all fours taking the lift pump through coming back into Child's Pose [Music] exhale coming up to the other side any breathing into lengthening the spine [Music] exhale coming on walls last time we're going to mouth in the chest - look man look at this blood sprawling us try to engage your shoulders really focusing on the shoulder blade melting the heart feels really good to hang you exhale bring the left palm between me much a central twisted Child's Pose inhale coming up to the other side feeling the movement in easy with the body [Music] beautiful when you're ready coming on to your all fours focusing on energy we're gonna flick the feet and lifting up into our down dog I really want you to focus on your down Club feeling is your shoulders away you can pedal into it if you like warming up your legs lift to right breathing into a Down Dog really using on shoulders so just push through yet anything coming up and now feeling your shoulders yeah so you can engage more you can bend the knees if you like but you shouldn't round yeah yeah really feel it in the shoulders very nice yes breathing into it you just stay up for a while beautiful down dog Sammy China when you ready you can stop hit a link and I want you to take your left palm and grab your right leg lift palm grabbing your right ankle and lower all the way your shoulders hurt you can come to chapter just breathe into it relaxing exhale to the other side right onto the list breathing looking through beautiful wherever you are it's okay it's too deep you can stay just in down dog lengthening the breath exhale drop down coming into plank engage in the core from here we're gonna drop the knees in the chest to the floor inhale rise up into Cobra let's just stay for a while if you'd like a deeper stretch and your lower back green band comes together you can stay in baby pose it's fine try to focus on the shoulders Milan Cobra lengthen the bridge stare for a while on the next exhale coming back to down dog breathe coming into our three-legged dog with the right foot lifting up engaging the core limping in the grid can't bend the knee if you like while we open up the hips so gentle yep opening up to the right sides and so you can open up your hip yep it's really engaging or trying to open up beautiful you can make nice round circles if you like by with a small little circles yeah so we're just gonna catch a warm up our hips small circles three and then drop down when you're ready to the other side drop the foot down bring the left foot up into three legged dog engaging the core opening up the hips small hip openers three two one come to Child's Pose breathe [Music] get your breath back [Music] [Music] [Music] and then I want you to lie down on your mat first observe I'm gonna let them slowly out engage in the back everything I'm feeling the energy move yeah vinyasa flow just really feeling the improving five times beautiful nice just fine and then coming into your Cobra again warming up our spine engaging the core shoulders away [Music] beautiful [Music] and on your next exhale gonna come up in toe down dog we're going to lift the right foot up into three leg dog and slowly opening up dropping down into a wild thing slam it in the brain looking up opening up shoulders yep drop and open beautiful sandy hold five engage the corner and beautiful three two one exhale come back to your down dog get your breath on your neck in here you're gonna lift the left foot up and drop down into a wild thing you five four three two one exhale come down into Child's Pose [Music] start to feel how your body's feeling living in the breath being really gentle with our body [Music] take two braids [Music] and when you ready come to the top of your mat taking a nice deep inhale opening up y'all looking up nice and strong exhale down inhale rise up looking up slowly [Music] really coming in sync with our breath inhaling out sailing down when you're ready we're going to gently lift from the tippy toes inhaling up and exhaling down feeling the energy of our toes observing how it feels to be on our toes from the mat the next inhale we're gonna hold on our tippy toes believes in someone's pulling us up and staying for five four three two one exhale down inhale ah five four three two one being really gentle with your body I want you to open up your legs to shoulder with the part and we're going to keep the right foot at a 45 degree angle and the left foot at a 90 degree so yep and I mix inhale what you love is the answer whichever size you like to start with that's okay making sure as we go down into warrior our knee doesn't go over our tools and that we can see exhaling pushing forward stay for five strong more engaging the core locking i'm alejandra coming down into it which is yeah keeping the hips square focusing on the pose focusing on oh quite slim fit in the bread try to go deeper if you can on the next exhale dropping down and lifting the lift down up lengthen the breath open up the shoulder beautiful looking up feeling relaxed in the option a stea option be binding reading the list i've been grabbing from the other side o the other shoulders then putting the breath feeling how to be able to be the poles not straight thing relaxing breathing into it five four three two one exhale me coming up everybody okay to the other side so right foot 90-degree angle the back foot that you to top side 45 exhale lifting the arms up to the side stay here for a while warrior one exhale pushing forward making sure the knees not going over the toe really observing out your arms feel strong arms up gauge the cold-read relax as we go down exhale lifting the grades four five four three [Music] exhale buying option B optionally stated for another five breaths beautiful just observe your breath five oh three two one exhale release bringing the feet together put in the hands from us today just take five breaths should be feeling nice and energized and we're gonna start again into warrior sequence so inhaling rising hands up [Music]