Yoga for Complete Beginners - Ep. 1 | Easy 10-Min Full Body Routine

Transcript

Men, if you are new to
yoga, if you are inflexible, if you're concerned about not
being able to keep up with other yoga classes, this is the
workout for you. This is made for somebody who's
brand new to yoga. You don't have to
have any flexibility. You don't have to know
any of the yoga poses. You'll just do your
best, follow along. And by the end of this routine, you'll have some basic
understanding of yoga poses. You'll know the modifications, or if you're newer and flexible
and your body is going to feel a lot better.
Let's get started. Do your best. Our first yoga
pose is called a low lunge. We're gonna have your
right leg forward, take a step back
with your left foot, and slowly release your
left knee to the ground. You can start with your hips
above your back knee. You wanna have your lower back neutral,
meaning you don't want it arched. You don't
want it rounded, but right wherever is natural. Push down through your front
foot, like you're gonna stand up. So you're active through this
front foot. The toes, your heel, the ball mount of your foot
is pushing into the ground. And then I want you to
squeeze your hip muscles, squeeze your thigh muscles, and then keeping
your spine neutral, not letting your back
arch, not letting it round, lean your hips forward until
you feel a stretch through the front of your left hip. Squeeze your left glute. That's going to help you
not only work into your flexibility, but also build
strength in your hips. Keep pushing down
through that front foot. And then lift your
arms overhead. You can bring your arms down
to goal post arms if that feels more comfortable than extending
your arms straight up. And then from here, breathe
in and out of your nose. Keep that up at your own pace. For most of these poses, you wanna hold them for
at least thirty seconds, and then forty five or
sixty seconds is better. You can hold it for that
forty five sixty second mark. That's gonna give your body enough
time to work into the flexibility. It's gonna give your body a
bit more time to become accustomed to the boat. The
pose so you learn it. And you're also going to feel the
results more at the end of the workout. Alright. Go ahead and
relax. Will switch sides. So that same way that you
came into it, we'll do that again. So now left leg is forward.
Big step back with your right foot, And if you want, you can place a pad underneath
this knee if you don't have a pad. Obviously, you're
brand new to yoga. You probably don't have
all the equipment yet. You can just put a
sweatshirt or something underneath your knee. So we're starting again
with your hips neutral. So everything is squared
forward. Your low back is neutral. We're not
arching the back. We're not rounding the back. We're just letting it be at
it at its neutral position. And then allowing your hips to
come forward a little bit until you feel that stretch. Now
through the front of your right hip, you're stretching your hip
flexors here, You sit a lot. This is gonna be a
really, really good one for you. And we wanna be active
through your body. So passive stretching is
good for relieving discomfort, temporarily, but it doesn't build lasting
strength or flexibility. So if you can
squeeze your thighs, if you can squeeze
your hip muscles, That's going to help
create more lasting change. If you can squeeze
your right glute here, so squeezing your
right buttocks, That's going to help you
stretch through your right hip flexors, bring your arms up, and whatever you feel
comfortable with your if you can reach your arms straight
up overhead and you don't feel tension through your neck,
then you can do that. You can also bring
your arms out into a y. And I really like goalpost
arms because this helps with posture. This helps with a
little bit more upper back strength. And then we always come
back to that breathing, slow breathing, slow and controlled in
and out of your nose. And if you're You know, kind of overwhelmed by all the
stuff that I'm giving you right now. That's normal.
It's a lot to take in. You're not gonna get it
all perfectly the first time. The important thing is to
be consistent. And then over time, your body, your brain,
it starts to all add up. You've got the right technique. You're staying active through
your hips, through your feet, through your core,
your breathing, slow and controlled in
and out of your nose. And then, again, over time, that all just starts
to kinda add up. And, it'll become automatic. But we've gotta be consistent
in order to get there. Alright. Go ahead and relax. Here we're gonna go up
into a standing position. So this is where I'm gonna have you
grab a a strap if you have one. If you don't have a
strap, totally fine. You could use wrist
straps. You could use, a belt. You can
use a dog leash. You can use a t shirt. Anything that's just gonna
allow you to hold your hands at about shoulder width distance. Stand with your feet
about six inches apart. If you're a bigger guy, I find that that helps
with your stance. If It's comfortable enough. You can bring your feet
together like this. Here, we're gonna bring your
arms overhead, holding that strap, lightly pull an opposing
direction so, like, you're pulling
that strap apart. Bring your arms back
as far as you can. Make sure that you're
not Shrugging your shoulders up near the ears and
kind of, you know, creating this extra
tension in the neck. See if you can relax
the shoulders a little bit, move your head freely. And take a deep breath in,
get as tall as you can, lift your arms up. And then from here lean toward
your right with your arms, let your hips press a
little bit to the left. As you're doing this, you
wanna keep your legs straight. So don't let one leg bend. And the other one stays
straight, but keep them both straight. And instead of
falling into the pose, I want you to get your
body as long as possible. So think about pushing your
head up pushing your arms up. And then you can lean a little
bit further as you exhale. This is a pose where breathing
becomes a little bit more difficult. So you might have to focus
a little bit more to breathe and maintain this pose. And a good tip to keep in mind
for this pose as well as all of the poses that you do, you're
should be able to control your breathing in the poses. So if you're
going so far that you notice your breathing gets difficult, then I would come back a little bit.
Don't go as deep as, as you were. The more that you can stay
in control and stay relaxed, the more flexible
you will become. If you go straight to
where it's uncomfortable, you can't breathe, you're not going to
increase flexibility or really notice the results of the stretching. Go ahead and bring it
back to the middle. Let's give your
arms a little break because that's difficult to hold
your arms overhead for that long. And then arms back overhead. We're gonna do the same thing
to the other side. Once again, it helps to kind of
pull the strap in opposing directions. Big breath in, get
as tall as you can, and then lean towards your left
to pressure hips toward the right, keep your legs straight. And the goal here is
to feel the stretch through the right shoulder. So kind of a hole all
around the armpit We're gonna feel some stretching through
the outer right hip. And you should also feel
your muscles working in your upper back. If you don't, try squeezing your arms
back a little bit further. And if you're having difficulty with the arms overhead, bend
your elbows a little bit, and that's going to release
a bit of neck tension. Our goal here is to get
a nice long body. So from the bottom of your feet
all the way up through the tips of your fingers,
through your head, But then also feeling strong as you bend into this.
So we wanna stay strong. We wanna work on
our flexibility. We don't wanna go too
far into flexibility where there's no strength. We also don't
wanna just be strong with no increased range of motion. So We're trying to find
that balance where we can still breathe in and out of control in
in and out of the nose with control. But we also feel like we're
pushing ourselves a little bit. And the more you do this,
the more consistent you are, the easier it will get. Three times per week is a great
way to start out. Alright. Go ahead and bring it
back to the middle. Quick ten second
break here, guys. I hope you're
enjoying the workout. If you are and you're
looking for more, I have a free seven
day beginner's yoga for men challenge. You can sign up for that
at the link in the description below when the workout is finished. Release your hands down. Good job. That was our
second pose. Third pose, we're gonna do a
standing one leg balance. So if you need some
help with balance, this is where getting a wall
or a kitchen counter or your couch, whatever you have nearby to
help with assistance is a great idea. So I'm gonna stand
on my right foot to start. I'm gonna make sure that I
have some support to my right side. And then I'm just going to lift
my left foot off the ground just kinda like you
see me doing here. And if possible, bring your
left knee up to the hip. Press down through your right
foot as hard as you can. And if you notice
when I do that, you'll you might kinda see my
right hip pushed down a little bit. My left hip kinda hikes
up. And as you do that, you're gonna feel your right
glute, your right buttocks engage. You feel those muscles working. We've got something on our right
side to help balance. So, again, I've got a wall right here
that I can lean against for support. To also help with balance, you're gonna look at a
non moving point at eye level. So find a specific
place on the wall. And stare at that spot. We're also breathing in
and out of the nose here. And that's gonna help
our bodies stay in control. Another big benefit
of doing yoga, one one reason you might
have been drawn to it. Is for stress relief. It's
for improve improving your focus. It's for increasing your
overall sense of calm. And when you practice
this in your yoga workout, it carries over into
the rest of your life. So when you're driving,
when you're at work, you're with your family, you're
more calm, more controlled. And that's what we get when
we practice this stuff on a regular basis. So slow controlled breathing
in and out of the nose, working on that singular point at
eye level, using your hand for balance, and also feeling, you know, some strength building as
you're holding his pose. The legs. Alright. Go ahead and relax. Let's switch sides.
So same thing. Now the left foot
standing on the left foot. We're gonna have something to the
left of us to help balance. Reason for that is so that
we can strengthen the hips. If we're standing on the left
foot and we lean to the right, we're not gonna strengthen
the hips as much. So that's why I've got
some balance to your left, standing on your left.
And then from here, bring your right
knee up to hip level, or you can start by just
hovering the foot if you want. And if it's
comfortable for you, you can bring the
right knee up. Now you want to keep your
head, your hips directly above you're standing heel. If you notice that you're
leaning back and you're bending your left knee and kind
of pressing your pressing your body forward, or leaning
back with your shoulders, that's not what
we wanna do here. So keep your left leg straight. Keep your shoulders, your
hips. Above your standing heel. And then try to think
good posture here. So the shoulders
pulled down and back, pulling the shoulder
by toward one another. I'm relaxing my chin
in toward my throat, looking at that non moving point
at eye level to help with balance. As it starts to
get more difficult, that's when we breathe
in and out of the nose. So if you notice that
you're holding your breath, which is really normal, then just remember to breathe. And again, there's
a lot going on here. I know that I'm giving
you a lot of instruction. But this is what we need
to integrate in order to really get the benefits, the maximum
benefits of these poses, the technique, the breathing,
understanding why it helps, and you're not gonna
get it the first time. It's something that we have to
practice. So keep doing this. to this channel so you don't
miss out on these videos and be consistent.
Three times per week. That's going to
help tremendously. Alright. And then release that
foot. Nice job. Alright, guys. I hope you enjoyed
this workout. Be sure to like the video. Leave a comment if you
have some feedback or question and so you don't
miss out on future videos. We've got more of
these complete beginners videos coming out. We release a
new video every Tuesday, so that's when you
can expect that. And if you're looking for more, I do have a free seven
day beginner's yoga for men Challenge. You can sign up for that
for free link in the description below. If you wanna get started
with the first workout from that routine, go ahead
and click right here, and you can check it out
right now. Thanks guys for watching, and I hope to see you
on more workouts soon.