30 Min Hatha Yoga for Beginners – Gentle Beginners Yoga Class – Yoga Basics

30 Min Hatha Yoga for Beginners – Gentle Beginners Yoga Class – Yoga Basics


Hi, I’m Christina, and welcome to my channel,
ChriskaYoga. In today’s video, we will be doing a hatha
yoga class for beginners. For this class, we’ll be explaining things
very thoroughly, we’ll be moving at a slower pace, and you will need a yoga strap for the
beginning part of the class substitutions for the strap are listed in the description
box below. Before we get started, if you aren’t already
subscribed to this channel, hit that subscribe button down below. I post two new free yoga classes every single
week. it’s free to subscribe and I would love to
have you as a subscriber. So, if you’re ready, grab your mat, and let’s
get started. So, we’re going to begin in savasana. So lay down on the ground, close your eyes
for a moment, place your palms on the floor, so flat on the floor. And begin to breathe deeply. Take a deep breath in through your nose and
expand your whole rib cage out. And on your exhale, feel your ribs coming
back in towards your body. Do that one more time, take a deep breath
in through your nose, expand your rib cage and your abdomen, and then on your exhale,
feel it all coming back in. and slowly come to open your eyes if they were closed. Bend your right leg holding on to the shin
with both hands. flex your feet. and breathe here for a moment. feel your hip socket softening on the right
side. If you can’t hold on to your shin, you can
always hold on behind the hamstring behind the knee. Don’t place your hand on the knee, it’s better
to place it on the hamstrings underneath the knee. So, wherever you are in this pose, continue
to breathe deeply. and from here, take the leg, the right leg, and then you’re going
to cross it over to the left side of your body. And then, twist your upper body to the right. Keep your left hand on your right leg, and
reach your right arm out. Looking over your right hand, and hold here
for a moment. Slowly bring the leg back to center. Here’s where you’ll need your strap. I’m trying to reach mine. Hopefully, you have yours closer than I have
mine. And then, unravel it if it’s wrapped up like
mine is, and then place the strap on the ball of your right foot, and then from here, hold
the strap evenly in both of your hands, and straighten your leg up, any amount that you
can today. So it might be bent like this, you can straighten
it all the way if you can, if your hamstrings are very flexible. Whenever you are, just hold on to the strap.
and breathe deeply. Breathe into your hamstring, breathe into
your hip, stretch the leg. Gentle tugging the strap up towards your head,
and slowly release your foot from the strap, set the strap off to the side, keep it nearby
because we are going to be using it for the other side. Set the right leg down onto the floor, and
then hug the left leg in towards your upper body flexing both of your feet. So your feet are active as you gently hug
your leg in towards your shoulders, holding on to the shin or the hamstrings, whichever
you can do at this point, and just breathe into your hips and feel the hip socket softening
just a bit as you stretch. And from here, take the leg, and cross it
over to the right side of your body. keeping it bent. hold on to the leg with your right hand. and
then reach your left arm out to the left, and look over to the left with your head.
and breathe here as you twist. slowly bring the leg back to center, this
is where you are going to need your strap again. place the strap on the ball of your left foot,
and then straighten your leg up any amount that you can today. and stretch the hamstrings here. remember to keep both feet active, even the
bottom one that’s not necessarily stretching at the moment. and just breathe here for a few more deep
breaths. and slowly release the strap from your foot and set the strap off to the side. we won’t be using it anymore in this class. and gently roll onto the right side of your
body. press yourself up and make your way to a hands
and knees position. so, we’re going to come to hands and knees
on the floor. your hands are flat on the floor all fingers
are spread wide, and they’re right underneath your shoulders. Your knees should be directly underneath your
hips, and your shins should be parallel to one another. tops of the feet are on the floor. we’re going to leave our feet and legs where
they are and focus on on the upper body for now. so, on your inhale, look up and forward and
arch your back spread your shoulders wide apart from each other, this is cow pose. and
then on an exhale, you’ll curve your spine in the opposite way, reaching your upper back
towards the ceiling, and look towards your thighs for cat pose. once more, inhale, look
up and forward, spread your shoulders wide. exhale, look behind you, curving your spine,
for cat pose. inhale come back to your arch looking up and
forward cow pose. exhale come back to your cat. reach your upper back all the way up, and
look towards your thighs. a few more times like this inhale, for your
cow, exhale for your cat pose. inhale cow. and exhale cat. come back to a flat back neutral spine. your back is flat. and then from here we’re
going to tuck the toes underneath, move the hands just slightly forward, and straighten
your legs into downward facing dog. in my classes, I like to add a bit of movement into
your first downward dog but if this is uncomfortable for you, you can just stay still in this upside
down “v” shape, downward facing dog. Whatever works for you. but i just like to add a bit of movement to
kind of lubricate the joints, and warm up the legs a little bit before we too harshly
stretch the hamstrings. so just peddle your legs. adding some movement. gently stretching the calves, the hips and
the hamstrings. and slowly come to stillness in your downward facing dog. your heels should be pressing down towards
the floor. they don’t have to touch the floor they should
just be pressing down in that direction. you can have a slight bend in your knees here
if your hamstrings feel tight. if you have very flexible hamstrings, feel
free to straighten them but don’t hyperextend your legs. on your next inhale, we’re going to take the
right leg, and step it forward in between the hands. so you can lift your torso and actually help
it forward if you need to. and then from here, set your back knee down onto the floor, and
untuck your back toe. we’re just gonna hold here for a minute. gently stretching the hips and pressing them
down towards the floor. feel the right hip socket softening in and
feel the front of your left hip getting a pretty deep stretch especially if you’re not
used to this type of stretch. it can feel a little bit deep. and just breathe
into any discomfort you might be feeling and hold here for two more deep breaths. and slowly
from here, tuck the back toe once again, and step back into downward dog. breathe here for a moment, take a deep breath
in and a deep breath out. we’re going to take that low lunge on the
left side, so step the left foot forward in between your hands. set the right knee down and untuck the right
toe, and just remain here. gently pressing the hips down. stretching the front of your right hip and
softening the left. and just hold. take one more deep breath in your low lunge,
and from here tuck the right toe step back, downward facing dog. take a deep breath in, and a deep breath out. set the knees down onto the floor, touch your
big toes together behind you, and make sure that your knees are separated apart, relax
your torso over your thighs and bring your forehead to the floor stretching your arms
out in front of you. just relax here for a moment in your child’s
pose. balasana, child’s pose. if your hips are too
far up here, if you’re like this instead of sitting on your heels, feel free to add a
pillow or blanket on top of your calves, and sit at that higher height, and then you can
place a block underneath your head if your head does not reach the floor as well. wherever you are in your child’s pose hold
for one more deep breath in and deep breath out. and from here, slowly come back up onto
your hands and knees, tuck your toes, straighten your legs into downward facing dog once again. take an inhale, and an exhale. on your inhale,
raise your heels all the way up, and bend your knees generously, look forward, and take
as many steps as you need to get to the front of your mat come to a forward fold, so your
hands should be touching the floor, it could just be your finger tips, it could be your
whole hands, and if your hands don’t touch the floor, just have a slight bend in your
knees or any kind of bend, it could be a deep bend, as long as your hands touch the floor
at any capacity. As long as they’re not dangling. that is the goal. we want our hands to planted. on your next inhale, come all the way up to
standing. reach your arms up, look towards your hands,
and exhale, release your hands down, by your sides. we’re going to take a few standing poses. so, bring your legs out wide, they should
be a little wider than the distance of your own leg. your feet start out parallel, and then we’re
going to turn your right foot in at a 45 degree angle, so it’s on the diagonal. and your left
foot should turn all the way out, from the hip socket, turn the whole leg out, and your
foot should follow. look down, and align your left heel with your
right arch. So, you should be standing on an imaginary
tight rope. where your right arch aligns with your left heel on the tight rope. so your
feet are placed reach your arms out to the sides your hips are on the diagonal. and from
here, bend your left leg into warrior 2 pose. virabhadrasana 2, warrior 2. hold here for one more deep inhale and exhale. lunging forward into that left leg. the back leg is straight. we’re going to add just a bit of movement
to our warrior 2. so take an inhale, straighten your left leg,
and reach your arms up. exhale, press that leg down, or press your
arms down, and bend your left leg into another warrior 2. coordinate your movement with your breath. inhale, straighten your leg, reaching your
arms up, and exhale press down. warrior 2. 3 more times. straighten your leg, reaching up. exhale pressing down. inhale, reach up. and exhale, press down. last time. and warrior 2. hold here. feel that back leg nice and straight, that
right leg. keep lunging forward into the left. your shoulders are open wide. palms are facing down and hands are reaching
out in opposite directions. from here, straighten your left leg. and then
reach over the left leg any amount that you can and then when you can’t reach any further,
you can drop your hand down onto your shin, your ankle, your foot, wherever you reach
today, you’re going to reach your right arm up towards the ceiling and look up. try not to lock into your joints here. you want to be holding your legs nice and
tight. your leg muscles should be active. and we’re
holding ourself up with our torso. so we shouldn’t be relying on our left arm
to hold us up. you’re using your muscles here. we’re not relaxing into this pose. this is
triangle pose, or trikonasana. triangle pose. this is a very active pose. hold for one more breath. and then we’re going
to gently lift our torso up and bend the left leg, come back through your warrior 2. and
straighten your leg. bring your hands down for a moment to relax
your arms. feet are parallel. and from here, slightly
bend your knees, bring your hands to your hips. send your hips back behind you and fold over. bring your hands to the floor. relax your head completely. if you can’t bring your hands to the floor,
you can place something underneath your hands. such as yoga blocks or books. something sturdy. or just try bending your
knees a little bit deeper. and wherever you are in your forward fold, breathe deeply. take one more deep breath in and out in your
forward fold. and come up to standing. press into the ground with both feet, and
at the same time, come up to standing with a straight spine. we’re going to take our warrior pose and triangle
pose on the other side. so, from here turn your left foot in at a
45 degree angle, and your right all the way out turning from the hip socket so the whole
leg turns out. look down and we want to be standing on our
tightrope. so our right heel this time is in line with
the arch of your left foot. once your feet are placed, your legs are nice
and wide, bring your arms out to the side, palms facing the floor, hips are on the diagonal.
and bend your right leg into warrior 2 on the right. keep bending into that right leg. and the
back leg is straight. take one more deep breath here before we add
some movement. ok good. inhale, straighten your right leg and reach
your arms all the way up, exhale, press down warrior 2. the back leg, the left leg, is straight the
whole time. inhale, straighten the right leg, exhale warrior
2. inhale straighten and reach, exhale press
down. just a few more times like this. inhale, reach up. exhale warrior 2. inhale up. exhale press down. last time, inhale reach it up, exhale warrior
2. hold here. lunge forward into your right leg, nice and
strong, keep the back leg straight. from here, straighten the right leg, try not
to lock into your joints here, we’re engaging all of our leg muscles. from here, reach your torso over your right
thigh, until you can’t go any further, and then drop your hand down onto your leg, wherever
you can reach today. and the left arm is up. looking up and hold your triangle pose on
the right. your legs are active. your left arm is active. you’re holding yourself up with your torso
muscles. not your arm. and hold here. for two more deep breaths. from here, gently bring your torso up and
bend your right leg. straigthen the right leg and turn your feet
parallel, bring your arms down. and then gently walk your feet in towards each other at the
center of your body. from here we’ll make our way onto the ground
for our final two poses. bend your legs and walk your heels in towards
your hips. take your right leg, raise it up, and then
cross the right ankle over the left thigh. send the knee out to the side and then you’re
going to lift your left foot off the ground and take hold on the left hamstrings with
both hands underneath the calf and the knee. holding onto the hamstrings, not the knee.
and then as you’re here, gently pull your legs in towards your shoulders any amount
that you can. you should be feeling a deep stretch in the
outer edge of your right hip by the glute. maybe also in your low back in your hamstrings.
and we want to keep our feet flexed for this stretch. both feet. wherever you are here, just breathe. and hold. slowly release your hands from your leg. set your left foot down. uncross your right ankle. and then we’re going
to switch sides. take the left ankle, cross it over the right
thigh, send the knee all the way out to the side as far as it can go. and then lift the
right foot off the ground, and hold on to the hamstrings with both of your hands. gently hug both legs in towards your shoulders,
flexing both feet. feeling a stretch in the outer edge of your
left side and the hamstrings both hamstrings, the low back. and hold your stretch. breathing deeply as you do so. staying here for one more deep breath in through
your nose and release the breath out. remove your hands from your leg, set the foot
down. uncross your ankle coming into our final pose
of the sequence, savasana. stretch your legs out, onto the ground, separate
them apart. relax your legs completely, send your arms
down by your sides and turn your palms up toward the ceiling. close your eyes. and begin to deepen your
breathing. continue to breath through your nose. with each inhale, feel your rib cage expanding,
feel your belly rising, with each exhale, feel everything come back in towards your
body. inhale, fill yourself up with air, and exhale
allow your body to relax into the ground a little bit deeper. relaxing your bones, your muscles, your joints,
your skin, every part of you is melting and relaxing deeper with each exhale that you
take. and remain here focusing on this breath pattern. bring some slight motion back into your body. gently moving your hands and your feet your
arms and your legs. bend your knees and roll onto the right side
of your body. resting there with your knees bent and your
arm underneath your head for support. use your hands on the ground to help you and
come up to a seated, cross legged position. cross your shins, flex your feet underneath
your knees, sit up tall, and bring your hands to your legs. close your eyes. take a deep breath in through your nose, and
release it out completely. take a moment to say thank you to yourself,
for taking the time out of your day to practice yoga and to do what you need to do to be a
healthier you. so just say thank you to yourself. and bring your hands to meet at the center
of your chest and bow your head to your fingertips. namaste. thank you so much for watching. I hope you enjoyed the class! Did you like this video? If you did, give it a big thumbs up and let
me know in the comments how you’re doing. I always love to hear from you! If you aren’t yet subscribed to this channel,
be sure to hit that subscribe button down below so you don’t miss out on my two free
yoga videos every single week. for more yoga from me, visit my website, chriskayoga.com.
and you can follow me on social media @chriskayoga on instagram, pinterest, facebook, and twitter. Thank you so much! See you next time!