10 minute Yoga Class (Great for Beginners) | Yoga Dose

10 minute Yoga Class (Great for Beginners) | Yoga Dose


– Alright so I’ve been
getting some requests from some friends lately,
from some people I know, they’re either newer to
yoga or they’ve only got like 10 minutes and they
wanna do a yoga practice. Also, I get a few comments once in awhile. So today is gonna be, it’s gonna be like, it’s not necessarily just for beginners but it also can be a
great beginner practice but under 10 minutes, alright. (gentle music) We’re gonna begin the
practice today lying down, this is a great way to let
muscles that are very tight that won’t relax, relax,
even if it’s in the morning and you just woke up, this is a great way to start to let the body open up. So lie down onto your back
and just feel the weight of the pelvis, the
weight of the shoulders. Let the chest open, allow
the lower back to lengthen. Then gently bring your right
knee in towards your chest as you stretch your left
leg out along the floor. Change legs, gently hug your left knee in as you strength your left leg out. Lower that leg down. Okay, so you need a strap, or
a towel, or extra tee shirt or something, but you’re
gonna take that strap or shirt or towel right across
the heel of your right foot and then stretch your left
leg out along the floor. Breathe into the stretch in
the back of the right leg and try not to let your
hips crank or twist so if you can’t take the
leg up as high as mine, no worries, you can lower
the foot a little bit and work on leveling your hips. Now the stretch of your bottom
leg is just as important so actively reach through your left foot as though it’s pressing into a wall and descend the thigh
bone, let it drop down. Now take your feet over
to the left slightly so that it starts to
align with your shoulder and reach through the
inside edge of your foot and you might start to feel the outer leg, calf, IT band start to stretch,
breathe into that sensation. Bring your leg back to center, release, and cross your right
ankle over your left knee, hug your left knee in towards your chest. As you’re hugging the knee
in, the right thigh turns away from you and the hips
release down evenly again, just like how we started,
let the shoulders drop, let the hips drop, and let the spine lengthen with your breath. And uncross your legs and
take your left heel up. Stretch your right leg
out along the floor. Let the left hip descend,
drop away from your chest as you stretch through the foot evenly. Descend your right thigh, let it drop down and reach evenly through your right foot. Then start to bring your
foot over to the right and reach through the
inside edge of your foot as you pull through the outside edge back. Breathe into the stretch you feel, see if you can line it
up with the shoulder and actively release your
left hip, outer hip down, as you stretch this foot. Come back to center, release the strap, and cross your left ankle
just above your right knee. Hug your right knee in. Turn the left thigh away from
you and let the hips drop evenly as the right knee
hugs toward your chest. And keep the left foot open as
if it’s pressing into a wall. Good, then uncross your legs,
roll yourself up to seated. Come onto your hands and your knees. As you inhale, stretch your
right arm out to the side. As you exhale, cross your right
hand behind your left wrist and again, elongate your spine,
let your hips stretch out of your lower back,
lengthen through the middle upper spine forward and now
stretch through the back of the right ribs into the right hand. Back to center. Change sides, left arm out, inhale. Exhale, twist. Stretch both hips evenly
out of your lower back. Breathe the length into
your middle and upper spine and let the back of the left shoulder, back ribs, spread and
stretch down into your hand. Take slow, deep breaths
in through your nose and out through your nose. Good, come back to center and
stretch back into child’s. Let the arm pull your chest
open and the waist lengthen. And come on up to stand. Okay so you need a wall for this stretch and this is preparation for warrior one. This is gonna help to teach
us to stretch the back leg and to help to teach us extension, what it’s gonna be like
to extend the spine and have a leg in a back position. Okay so my feet are lined
up, inner heel to inner heel. The back foot is turned inward,
toes turned toward the wall. Reach into your back heel and
stretch down through your calf into your heel as you start
to bend your right knee. The belly lifts up, the chest is upright. Good, then without your hips twisting, without your ribs twisting,
stretch your right arm, or left arm up, my bad. And bring that arm back down. Good, that’s the basics for warrior one. Change sides. This is also just, the wall helps you to get a really good stretch
through your back legs so even if you don’t need
to work on the basics for warrior one, great pose to practice. Alright, so reach down
into your back heel, from your calf into your heel, good, and then slowly start
to bend that left knee but keep stretching down
into your back heel. The belly draws out, spine long, and then take your arm up, but keep reaching down into your heel. And bring your arm back down. And release. Good, then bring your toes to the wall and stretch your arms up. And bring your arms back down. Alright, lie down onto your back. Set yourself up for course pose. Palms turn up, feet fall open. So this is the best part of yoga practice, you get to have a little rest at the end and this is also a very important part. So just like we did at the beginning, we want the body to drop,
we want all the muscles to start to relax, and
this letting go process helps you to receive all the
benefits of the practice. And just practice watching your breath go in and out through your nose. Then bend your knees and
roll over to your side. Press yourself up to seated. Alright, hope you feel good
after doing that practice. Thanks for watching, namaste. Alright, so I hope that
after doing this practice and starting to practice
it more regularly, you’ll feel some of the
benefits that yoga can bring you for your body and that
you’ll be more attracted to the practice and maybe
even try the 30-day challenge, be a great way to introduce
into practicing yoga regularly. Thanks for watching and
I’ll see you next time.