The video is a guided beginner‑level yoga session designed for practice at home while standing or walking. The instructor leads the viewer through a series of slow, mindful movements that emphasize coordinated breathing and body awareness. The routine begins with head rotations and shoulder mobilizations, followed by a Tadasana (mountain pose) with interlocked fingers, side bends, and a series of standing forward bends performed with one leg forward while keeping the knee straight. The instructor repeatedly stresses inhaling on upward or extending movements and exhaling on downward or folding movements, urging the practitioner to notice which muscles are engaged. Subsequent sequences include chest‑opening stretches with interlocked hands behind the back, heel‑lift and arching motions to expand the lungs, and alternating leg‑forward twists that combine spinal rotation with breath control. Safety cues such as keeping the knee straight, using the shin or mat for hand placement, and moving slowly are provided throughout. The session concludes with a reminder to subscribe, like, and share the channel, ending with a grateful “Namaste.”
Chapters
So place your both hands on your waist. Rotate your head from down to right to up, left and down. Make a rotation, complete rotation. Do it slowly, as slow as possible. While inhaling, go up. Exhaling, come down. Now change the direction. 2, 3. Relax. Now we'll engage our shoulders. Place your fingers on your shoulders, join your elbows. Inhale up, back. Down and front, up, back, down and front, up, back, down and front. Now change the direction. Back, up, front, down, back, up, front, down, back, up, front, down. Relax, relax your shoulders. Now rotate your both hands, make a fist with your both hands. Inhale, raise your both hands up. Exhale, hands down. Up, down, up, down. Now change the direction. Inhale up, exhale down. Up, down, up, down. Relax. Now we'll do Tadasana, which will help you to engage all the muscles in our body. For this, interlock your fingers, palms outward. Inhale, raise your both heels up and stretch your both hands up. Slowly heels down and hands remain in the same position. From here, slowly bend towards your right side. Center. Bend towards your left. Center. Slowly, while exhaling, release your both hands. Make sure you do every movement slowly, and also remember While you are going upwards, you have to inhale. While coming downwards, you have to exhale. Even if you are going sidewards, you can exhale. But do it slowly, do it with awareness. Understand what muscle— muscles are engaged in our body. Without that, it doesn't become yoga, it becomes an exercise. That the major difference between yoga and exercise is doing with awareness. So now, now we'll do few more stretches. For this, I want you to take your right leg forward. While inhaling, raise your both hands up. Exhaling, slowly bend forward and place your both hands on your shin. If you're not comfortable, if you're not comfortable, you can place it on your knee. Those who are comfortable, they can go down and place them on the mat. Do not bend your knee. Your knee remains straight. Normal breathing. Inhale and exhale. Now slowly stretch your both hands forward. Inhale, slowly come up. Exhale, hands down. Now interlock your fingers behind you. Open your chest, throw your chest forward. Slowly, while exhaling, bend forward and lift your both hands up. Your spine remains straight. Inhale, slowly come up. Release your both hands. Now last stretch. While inhaling, raise your both hands up, interlock your fingers, palms outward, and slowly twist towards your, uh, right side. Come to the center. Exhale, relax your hands. Now take your right leg back. Now take your left leg forward. Make sure both heels are in the same line. From here, inhale, raise your both hands up, lengthen your spine, look forward. While exhaling, slowly stretch your both hands forward and bend forward. You can place your both hands on your shin or on the mat. Do not bend your knee. Stretch your both hands forward. Inhale, slowly come up. Exhale, hands down. Now interlock your fingers behind you while throw your chest forward while exhaling. Bend forward and lift your both hands up. Observe the muscles engaged in this position. Move your awareness from one muscle to another muscle. Normal breathing. Inhale, slowly come up. Release your both hands. While inhaling, raise your both hands up again, lengthen your spine, interlock your fingers, palms outward, and twist towards your left side. Left leg is forward, so we are twisting to the left side. If right leg is forward, you have to twist to the right side. Inhale, center. Exhale. Relax your hands. Take your leg back. Now one more will do. This will help you to improve your breathing and open your chest, open your lungs, expand your lungs. So take your right leg forward again. Take your both hands forward, interlock them. Inhale and open your both hands and lift your left heel up. You, you have to arch back and do not lean forward. Inhale, throw your chest forward, your head back. Hold your breath. Exhale, heel down and hands forward. Well, we'll repeat one more time. Inhale, open your both hands, lift your left heel. Hold your breath. Slowly, while exhaling, relax. Now release your both hands. Now change the leg. Stretch your both hands forward, interlock them. Inhale, open your both hands, lift your right leg, right heel up. Hold your breath. Exhale, relax. One more time, inhale. Exhale. Slowly release your hands and take your left leg back. Relax. Now come to the— turn towards the front. If you like this session, do not forget to subscribe to our channel and please like our video and share it with your friends. Thank you. Namaste. See you again.
