Beginners Yoga. 20 minute Yoga Sequence. Iyengar Yoga for Beginners. Class 2. (Subtitles)

Beginners Yoga. 20 minute Yoga Sequence. Iyengar Yoga for Beginners. Class 2. (Subtitles)


“Hi, I’m Lin, and I’m joined
here with Leo, and we’re going to go through another beginners program. So if you’ve
got 20 minutes spare, this would be a good routine for you to start with. Out
starting pose is going to be standing, so stand up.” “You will need 2 folded
blankets, a yoga brick if you’ve got it. If you haven’t got a yoga brick or a (yoga)
pad, don’t worry about it. You don’t actually need one, but you can always use
a couple of books for Parsvakonasana.” “Yeah. So don’t worry about the yoga kit, you can always
improvise and Leo will be giving some hints about that. Our first pose is Tadasana. This is when we stand tall, like a mountain! So make sure you’re very grounded in your
heels.” “I’m going to spread my toes because i’m quite like doing this. It’s
opening out in the toe region, so that you can get as much contact with the
toes as possible.” “Yeah, and if you’re absolutely new to yoga then this is a
really good habit to get into. You can actually, it has been known, that people have
put pencils between their toes to get a little bit more circulation!” “We wouldn’t
advise pencils! [Laughter]. “That is true.” “Corks, corks – wine corks are a good thing to use!” “Yeah, that’s good too.” “Except nobody has wine corks any more do they?” “No that’s true. [Laughter] And if you’re a yogi of course – you wouldn’t have! [Laughter] Alright roll your shoulders back and down and lift your sternum chest up. So
see that when you’re in this position you just slowly go through the body from
the base. So the weight needs to go back into your heel bones so that it engages
with your legs. The kneecaps lift up, the thighs lift and then the whole organic
body lifts out of the pelvis. As you can see here with Leo. Roll those shoulders back
and down and lift above the chest so that you’ve got really broad collarbones,
that’s very important. Now our next action is Urdhva Hastasana, so
taking those arms up above your head. And just watch, how NOT to do it! [Laughter] So Leo’s
going to show you now.” “Now if you’ve got a lumbary spine, this is what you’ll do
when you take your arms up. I’ll try not to hit Lin when I do this!” [Laughter] “Yeah” “So you can see there I’m using the flexibility in my lumbar spine to get the action, which is
not good.” “So she’s now going to show you the correct way; or a way to control
that lumber spine. So firstly just take the arms into this position. So you’re
bending at the elbows with the fingers facing up towards the ceiling. Take a nice
deep breath in. Without poking the ribs, go straight up with those arms. And this
is a really good way to understand the shoulder alignment. So keep the chest
lifted. Extend into your fingertips, and breathe. So you have to reach
the energy right through the arm, right through the wrist, and right towards the
end of the fingers. As well as thinking about the instructions for Tadasana. So
remember where your weight is on your legs. Lifting those knees and thighs. Lifting,
out of the pelvis, lifting your sternum chest. So just remember that and just
take a few breaths, a few inhalations and exhalations. And then releasing your arms
down. So we’re coming for lateral standing poses. The first pose we’re going to come to is Virabhadrasana 2. This is quite challenging. You’ve got to make sure
that your legs are wide enough to make a square. So I’ve got to try to keep out of
Leo’s way here so don’t get hit by her fingers! [Laughter] Alright, so in this position, we’ve been through
this with Beginners 1, you have to be really sharp in those outer foot bones.
You’re going to turn to your right; Leo will be turning to her left because she is
doing a mirror image at the moment. So pull up your kneecap/thighs, lift your sternum chest
and now make a square with your front leg. Good. Be sharp with that outer foot bone,
and look along those fingers. So one of the important things when you first
start with this pose, you feel very heavy in the legs. So try to lift that organic body out of the pelvis. Try to lift through the side waist, lift the
chest. And just count for five. Be in this position. Sharp in your back fingers, back
arm working strongly. And then coming out of the pose. You don’t have to stay
too long in it. You can practice it several times. So turning to your left
side. So lifting up through the chest. Extending. Creating that space so that
you can hinge at the hips. Come into Virabhadrasana II. Keeping those arms nice
and level; level with the shoulders. And as you can see Leo here is starting
to turn to gaze along these fingers. So sharp in those arms. The more you extend
from the root of the arm all the way to the fingertips, you will find the pose
will become a little lighter for you. Take a breath in and come up out of the
pose. Turning the feet in, jump the legs together. Just be in your Tadasana
and become more aware of your breath. So remembering – focusing from the base of
the pose. The weight onto the heels, the lifting of the legs, the lifting of the thighs, lifting out of
the pelvis. Rolling those shoulders back and down. Good. So we’re ready to go now
for Parsvakonasana. So we’ve already introduced this pose. So Leo is
going to explain a little bit about the prop.” “Okay, so we’re going to have, if
you’ve got a (yoga) brick, you can take it to the right-hand side of your mat towards
the front edge. If you don’t have a brick don’t worry. You can just work in the
intermediate version of this pose, rather than taking the hand down.” “Yes. Okay when
you’re ready stand in Tadasana, fingers to the chest and jump the legs wide. Good. Turning to your right side. Left foot in, the whole of your right foot and
leg out. Lifting your sternum chest, and again remembering those arms.
They feel heavy at first, when you first start yoga. Really heavy and it’s hard to
hold them up, but reach into the fingertips. Make your square with the
front leg, and remember don’t lean onto that front leg. Sharp in your outer foot
bone but also to lift out of the pelvis. We’re coming for the Parsvakonasana action now. So extend forward and taking the wrist on o the top thigh. This is a really
good way for beginners to start because you’re not actually going all the way into
the pose. You’re just coming into a part- action, transitional stage. Remember, as we
said before, you’ve got to be sharp on that outer foot bone. It’s almost as if your
foot bone is to a wall. And you can practice this to a wall. It’s a really good way of
working. And then, if you’re able to, take that hand all the way to your brick. Now
make sure that your arm is touching that inner thigh. So you have that connection. Now
i’m going to add another instruction now. You have to see that this outer
right hip is moving in. It’s moving in.” “So i’m trying to move the groin forwards,
towards the front edge of the mat here.” “Yes and you can see how this opens the whole of the
abdomen. And then reach the arm. So it may be that you’re reaching up to start with. If the shoulders are really stiff, then this next action maybe a little bit
difficult at this stage. Don’t worry about that. Just reach the arm up, and if
you can, take it over the ear. That’s it and again all the energy needs to go
back into the back foot bone. Lift that back inner ankle. Very important tips for Parsvakonasana. On an inhalation, come out of the pose. Come up. Good. Turning the
feet. So if you are using a support, then move it to the other side. And reach the
arms again. Take a few breaths, lifting up out of the pelvis and come into your square.
Come into your square. Good, and again sharp in that back foot bone. You’ve got
to see that back leg is really strong; supporting you. And then come into … part-way, into the pose. Transitional stage. Remember what we said, you have to see
that the weight is even in the back leg. So you’re not leaning so much on to your
front thigh. That may take a little bit of time to learn. Taking your hand down onto
your support; so left hand to the support or to the floor. And remember that
instruction; moving the outer hip in. So as Leo said, you’ve got to move your
groin towards the front edge of the mat. And roll the shoulder back and down. Get that
turning action and eventually all of these ribs will turn like rings – eventually.
We have to wait for that! [Laughter] And then extending the top arm up and rotating
the arm if you’re at that stage, and taking it over the ear. And breathe. So once you’re in
the pose, if you’re managing to get to this stage, just let the breath
becomes smooth and even. And then strong in that back leg, draw the abdomen to the spine and come up, out of the pose. Good. And turning the feet to face forward.
So we come back to Tadasana. Just take a few breaths. We’re going to come down to seated poses now.” “So I’m getting a couple of blankets here. Some of you will be fine
just sitting on to the floor but the blankets give a good lift I think, and
you know, it’s a better option if you’re a beginner to start with some height and
get the correct alignment in the body.” “Okay, so we’re preparing in Dandasana to then
bend the legs for Virasana, which is a kneeling position.” “So actually, I’m going to bring my blankets a little bit further forward here.” “So when you come for
Dandasana, as we showed before, in Beginners 1, you have to see that you’re
sitting in the correct position. And this this actually evolves over time. You have
to make sure that the buttock flesh moves out to the side and it moves back, so
that you free (up) more movement in that fold. Taking the hands beside you and
rolling your shoulders back and down. Extend into your heels, pull up your knees
into the thighs. So there’s lots of different two-way actions going on here. And
just be there for few moments, breathe smoothly, evenly. Sometimes you may find if you’re
absolutely, completely new to yoga, that this is a very difficult pose to hold.
Because the back is not used to supporting you in this way. But just bear
with it, keep the lift out of the pelvis and see that you lift out of any aches or pains.” “What would you say Lin, if someone’s finding it difficult? Would you
suggest that they go with their back to the wall, or come higher?” “Come higher! iTo ascend
this spine, you need to have height. So if you’re feeling that there’s a lot of a
aching in the back, then just go a little bit higher. Okay so we’re going to come for Virasana now. So Virasana is a kneeling position. It’s not the easiest of
poses. If you’ve got knee problems, then again, the height in the support is
essential. So you can see here that Leo is using her blankets, kneeling up.” “Now,
this might not be enough height for you. Alright? And if there’s any pain in the
knees, you know that you need a higher support than this. Don’t just tolerate it
and think, ‘Oh well, I won’t stay in it for very long.’ If you’ve got pain in the knees,
come up higher, use more support.” “Yeah, definitely, definitely. You can see here Leo’s moving the skin
flesh and the muscle fibre away from the back of the knees. So that gives you a little
bit more space. Some of you may be so mobile, that you can just sit down onto the
floor. But be careful with that. Because you want to make sure that the
toes are facing directly back and the little toe is moving down towards the floor.
It’s always a bit of a challenge but it’s quite an important action to become
more mobile in the feet.” “If you do find it’s really uncomfortable on your feet, and
when we’re teaching, certainly I find that that men find this a more
difficult pose than women, for the feet.” “Yeah!” “and the ankles. You can always roll
another blanket and just place the roll of blanket underneath the ankles. And that
generally takes away problems in the feet.” “Yes i agree. But also, you can
roll up a sock and just pop it underneath the ankle, just to alleviate
some of the pressure. It’s only a temporary stage, until you become more mobile in the front of the ankle. So just sit here for a few moments lifting out of your
pelvis, rolling your shoulders back and down. And we haven’t spoken very much about the shoulder blades, but they need to be moving deeply down towards the back waist. And this pose will prepare you for Bharadvajasana twist, which we’re going to come to now. So straighten your legs out, come back to Dandasana (Staff Pose), you’ll be familiar with this.” “So swing the legs out to one side to do that, to come out of it.” “Extending into Dandasana – seated posture. Extending into your heels. Lift up, chest up.
So to come for Bharadvajasana twist, this can be a little bit
challenging, and Leo is going to talk you through this now.” “Okay, so I’m going to show
from the side, and then from the back, because it’s really important
to get the feet right on this. So in this pose, we’re just going to swing the legs
to the left. So you can see that the toes of my right foot, they’re about in line
with… my foot is about in line with the front edge of my support, and the toes
are going in line with the support. The left foot sits on top, like that. Now i’m going to show from the front way, because you can see that that does tend to make you a
little bit uneven.” “Yes and of course, when you’re very uneven and you’ve got
difficult stiff hips, then of course that can put some pressure on the knees. So it’s much better, and safer, to have a little bit of support to start with. And again,
it’s not forever; it’s just until you start to get a little bit more flexibility.” “So
what will tend to happen, (Sorry, I’ve got my legs going to the right there!) I’m mirroring you, so take your legs to the left. And what will tend to happen is that you will veer to your right side
here. And we’ve got to try and make the pelvis level. So if you find it difficult
to level out the pelvis, you can always fold that blanket a bit more to to get
the levelness in the hips. If there’s difficulties in the knees, if your knees
are uncomfortable, come higher. Until there’s no pain. Don’t work in this pose
with pain. If you’re alright, if you haven’t got a problem with the levelness
in the hips then keep like you are. You can use your brick behind or a book. And
then you’re going to lift up through the chest, extend the left arm up by the left
ear, take it to the outside of the right thigh, swing the right arm round, and turn.” “Yes, so this is a very important stage and also to remember what Leo was saying
about this grounding down with the outer hip. You can see here. It
actually just levelizes everything and it increases the fold, so that you
can lift up. So with every extension you have to find that stability, and to root
down. And just be in this for a few moments, keeping the lift through the front body. And we’re going to come to the other side now. And of course if you are really flexible, you can sit on the floor and get the
levelness of the hips, then that’s fine too. But we’re assuming that a lot of
people who start yoga, who are complete beginners, find these actions quite challenging. We
will be putting together our library of poses and we will be showing you more
classic actions.” “Okay, so again you can see here that the thighs are coming out
directly from the hips, they’re not veering off to one side or the other. And
again I’m trying to get that moving down action with the right groin. This time
stretching the right arm up, taking it to the outside of the left thigh, and
swinging the left hand around to get that lift. Don’t bring this side with you.” “And this is something we see a lot in the classes. So this is a really good way to correct, just be mindful of that, and to ground down with that outer hip. And from that, rooting down, lift so much through the front body and get that turning action. And as I said before these
ribs will eventually become more fluid. And you’ll be able to spin them a little more.”[Laughter] “I could do with
your adjustment on this side actually!” “So keep that lift through the chest. Take a
few breaths – 4 or 5 breaths in the pose. And as you can see, as you get the momentum
going with the breath, you can start to get more of a turn, more of a twisting action. And then releasing. So those are our poses for today, our Beginners (yoga) routine.” “We’re just going to show you how to relax after you’ve done a yoga
routine. We’re not going into a complete Savasana here, (Corpse pose), but we’re just reclining back with the legs bent. Make sure
that you’re in the centre of the mat that the buttocks are extending towards
the heels. Take the arms out to your sides, with the palms facing the ceiling
and just let the eyes close. You can take a few breaths.” “So you just need to move the head slightly Leo. Yeah, that’s it.” “Okay. Is that right?” “Yeah.” “We like to get the alignment correct!” [Laughter] “And just enjoy these few moments of relaxation. Being aware of your breath, and just completely relax your facial features.