360 video Andy with MS does Sarah Beth Yoga for beginners in a beautiful place


glorious day to come here on this high
point of Lancaster cuz I felt really good about my yoga this morning I
thought I’d share you with my first lesson of yoga in my garden I put the
wind predictor on this camera the settings hopefully I’ll be able to hear
the video and be able to follow along so welcome to the yoga for beginners
morning routine we’ll begin in a traditional seated
position on our mats this is uncomfortable you’re welcome to sit on
top of a bolster or a stack of cushions now place your hands on your knees
breathing in and out through your nose pull your heart forward lift your chin
up big inhale exhale to round your spine
tuck your chin keep your chest inhale belly pulls forward chin lifts
heart opens exhale to round your spine tuck your chin one more time inhale open
heart pulls forward chin up exhale to round cave your chest chin down and come
back to Center and reach your hands out past your side so your fingertips barely
touch the ground and reach your left arm up and overhead as your right palm
flattens down on the ground big inhale exhale to switch sides left
hand comes down to the ground right arm reaches up and overhead inhale exhale to
switch sides right hand comes down left arm reaches high big breath in exhale to
switch inhale right arm reaches up and over exhale switch inhale left arm up and
over exhale switch inhale right side and release come back to Center and for
a gentle twist to the right take your left hand to your right knee match your
right hand behind you sit up tall and gently twist through your shoulders turn
through your chin even your gaze as if you were looking for someone behind you then come back a center to switch
science right hand to your left knee let your left hand behind you deepen your
breath in and out through your nose as you turn over your left shoulder then come back to Center unravel your
legs and take your feet flat on the mat in front of you knees bent plant your
hands behind you fingertips pointing towards your heels and just lift up
through your heart into a gentle backbend
you should feel an opening through your shoulders even down your arms then release come onto your hands and
knees into a tabletop position so your shoulders have stacked over your hands
hips stacked on your knees for a gentle calf stretc extend your
right leg straight behind you with the toes touching the ground drive through
your heel then switch sides lower your right knee
back down and extend your left leg straight driving through your heel toes
still touching the mat and lower your left knee back down is
set up for downward-facing dog walk your hands forward just a couple extra inches
curl your toes under and reach your hips high if a generous bend of both knees to
help lengthen out your spine as you press your chest towards your thighs and
you’re always welcome to take the modifications on-screen if you are in
downward facing dog try peddling out your legs bending one
knee and then the other to help you warm up your hamstrings make sure that your fingers are fanned
out wide so your weight is distributed evenly through your whole head then separate your feet Mount distance
and walk your hands towards the back of your mat hang heavy in a deep forward
fold again with a generous bend in both means to help release your lower back
relax your neck relax your shoulders soften your jaw let your head hang heavy
and feel your breath travel up and down your spine pull your navel in engaging your lower
apps and with your knees bent chin tucked slowly unroll all the way up to
standing once you come all the way up shrug your
shoulders up to your ears and down your back just a couple of times as if you
were unwinding and take your hands to your hips for
some big hip circles shift your hips over to the left and push your hips back
behind you as you lean forward shift your hips to the right and then out in
front of you to just continue moving your hips in a circular motion as big or
as little as faster as slow as you’d like to go into extraction the mecca center and reach your arms up
for Mountain Pose keep your shoulders soft
but stand tall to the crown of your head big inhale as you exhale hinge at your
hips lead with your heart as you come all the way down and the moment your
spine starts rounding and your knees so you can fold even deeper her halfway
lift bring your hands up to your thighs and
push your heart forward as you roll your shoulder blades together behind you
lifting up only halfway or even a little bit higher if your hamstrings are tight
and forward fold soft knees that hangs has
inhales stand up arms up Mountain Pose exhale forward fold feed with your heart
and your knees head hangs heavy at the bottom inhale halfway left hands on your
thighs heart pushes forward exhale forward fold soft knees hold beats
inhale Mountain Pose stand up arms up exhale fold and your knees come all the
way down now this time just half way left big breath in slide your hands to
your thighs and as you breathe out and down onto your hands and knees into a
tabletop position from your tabletop reach your right arm
up to the ceiling take a big breath in exhale thread the needle spread your
right arm all the way through till you come to lie down on your right shoulder
right temple rest down with a note breathe into your upper back on your next inhale II threw out the
needle reach your right arm high exhale back the table top inhale reach your
left arm up to the ceiling exhale thread the needle come all the
way through left shoulder down left temple down next inhale reach your left arm Heidi
thread the needle and come back the tabletop for a child’s pose separate
your knees as wide as comfortable usually mat distance big toes point
together behind you soften your hips down towards your heels extend your arms
out in front of you but are your shoulders relaxed let your forehead rest
on the mat or even on stacked fists take a few deep breaths to completely relax and that’s it for our morning yoga
routine thank you for joining me today have a wonderful day
and don’t forget to check out the yoga for beginners playlist for more routines
like this I’m fine it’s just when I start to move forwards everything goes
backwards it’s a good trick if you can do it pace I’ll see you next time I’m
gonna get good at the next lesson see you later