Beginner Yoga Flow
Happy Sunday beautiful humans!! As I have been trying to get more into the groove of teaching yoga, I wanted to provide a quick 30 minute beginner flow. I tried to keep it simple and focus on calming energy while also providing some explanations of poses. I hope you enjoy!!
Play any calming music you like and have fun.
Start seated, palms face up, breath work for 3 minutes
Ground, close your eyes, breathe regularly
Take 3 deep breaths, in through the nose, out through the mouth
Now we start box breathing. Try your best. Breathe in for 4, hold at the top of the breath for 4, exhale for 4, hold at the bottom of the breath for 4. Repeat.
Come to table top. Cat and cow.
* reminder: focus should still be on the breath
Push to downward dog. Stretch out, peddle out.
Bring feet to hands, yogi squat
Sit back, criss cross, grab left wrist with right hand and bend to the right. Come to center and switch.
Right arm forward, left arm back. Come to center and switch.
Stand up, arms raise, hands to heart center, swan dive.
Now we will begin a few sun salutation a’s:
Inhale hands go out, around, and up (swan dive)
Exhale hand go out and down all the way to the ground (swan dive)
Inhale half way lift (keep the back flat)
Exhale hands to the ground and walk or hop back into a plank position
Inhale shift your weight forward, a little past your hands.
Exhale chaturanga (this is a pushup with your elbows in)
Inhale upward facing dog
Exhale downward facing dog
*Repeat 3 times
From downward dog, lift the right leg up and bring it outside the right palm, lizard lunge. Swirl around. Lower the left leg down, come to your forearms if you can, or stay on your hands. After a few breaths, reach for your left leg, quad stretch (if you can’t get to the leg, no worries just keep the act of reaching for it and lifting your left leg). Release the bind, lift the left knee up. We are going to do a few spiderman switches for mobility and strength. We will land with the left foot forward and repeat the lizard lunge sequence.
Come to plank, vinyasa (chaturanga, upward, downward)
Warrior 2 sequence: Warrior 2, pulse it x2, runners lunge, switch sides.
Jump forward and come to standing. Prepare for standing sequence: distribute the weight evenly by rocking side to side and forward to back. Lift right leg, one legged tadasana. Hold right knee with left arm and twist, back to center, tree pose. Extend right leg forward, hold, Warrior 3, lower. Other leg.
Swan dice, vinyasa, left foot forward for a high lunge.
Come into wide-legged fold, sacandasana side to side.
Pigeon one side, half straddle. Repeat other side.
Both legs forward and bend
Glute bridges x3
Happy baby
Legs up the wall without the wall
Souls of feet together diamond shape
Savasana