Giselle's Beginner Yoga Training - Video 2 Beginner Series - Eternity-Yoga.com

Namaste. Hi and welcome again. My name is Giselle. With Eternity Yoga today we're going to be going into a little bit of a flow. So we've already done our basic sun salutations and so hopefully by now you've practiced that a little bit and you feel comfortable with it. What we're going to be doing today is going through a little bit more movement and we're going to be going into a warrior poses. So by now if you've been practicing your sun salutations, you should feel really good with your positions and your movements. And from those sun citations, we're going to be building going further and further into our series for beginners. So we're going to start out with going up to the front of mat again as we did the last time. So we're going to come all the way up. Let's bring your palms to the heart center and then we'll take a deep breath up to the sky. So let's inhale way up. Deep breath and then arch back. Tighten your lower body. Bring it up to the sky. Inhale. Now swan dive and really open those arms all the way and feel the stretch in your shoulders. Then hold your ankles, Take a deep breath as you look up to the sky. Flat back, straight legs on your exhale. Pull the chest towards your thighs and feel the stretch. Now we're going to take a step, step back with both feet and let's take it into a downward facing dog. Heels are pressing to the floor, arms are straight and strong. Let's really start to feel the stretch. Keep your breathing deep and steady. Inhaling through your nose. Exhaling through your nose. Let's just hold this position for a few seconds for about three really deep breaths. So inhale and as you exhale, press a little further through the arms. Tailbone is high. Feeling that great stretch. Let's keep the position here. Another couple deep breaths. Inhale, exhale and maybe one more really deep breath in. Fill your lungs completely and exhale. Good. Now from here, left heel stays to the floor. Let's take the right toes to the sky and we're going to press hard through the arms. Press in. Feel the stretch in the left leg. Let's bend the right knee. From here we're going to swing the foot all the way forward and come into a warrior 2 virabhadrasana 2. I want you to check your alignment. Now. Make sure that you feel a strong lower body. We're going to make sure that the knee is over the ankle, not the toe. We're sinking down really low, and we have a very big separation between the feet. So the right heel is going directly to the center of the arch of the left foot. And so when we do our warrior poses, it's a very strong position. We want to make sure that we feel the strength in the lower body. Good. Hold this a few more deep breaths. Staying low, staying strong. Now slowly straighten your right leg. I want you to feel your feet really connected to the floor hinge at your hips. Feel the inner thigh stretch. We're going to start to reach the fingers towards the right. And then hold it here a few seconds. Really reach. Inhale. Now we're going to take it to the calf or the ankle going into Trikonasana, which is our triangle pose. Let's look up to the left fingers. Reach it high. Deep breath. Just hold here. Keep your breathing deep and steady. Inhaling, exhaling. Pretend that there's a wall behind your back and you're trying to reach back. So don't have the chest go forward. Now from here. If you want to intensify this a little bit, take your left arm around your back and just keep it behind your back as you twist up. If you're a little more flexible, hook onto the inner thigh and just continue looking up as you breathe deeply. We want to keep that breath deep, so don't hold it. As we inhale, we're bringing in energy. And as we exhale, we're really releasing stress. Good. Now slowly reach the fingers back to the sky, Bend the right knee and come right back up into a Warrior 2 Farabhadrasana 2. Let's straighten that leg and turn it. Same thing. Other side. We're going to hinge at the hips. Start to reach towards the left. Feel the stretch in the inner thigh. Stay long. Now we'll take care for the ankle. Let's reach the right fingers up to the sky and lean back, reaching way up. Feel the expansion. Don't feel tension in the shoulders. Stay nice and long and look up. Inhale, exhale. Let's hold it a few more seconds. Really reach it. If. This should feel really good. If you're really tight, you. You can take it up a little bit further, but just keep your knees as straight as possible. Now take the right arm around the hip or thigh again and twist up a little further. Look up. Deep breath. Don't hold your breath. Just twisting the chest upward. Feeling that great stretch. Good. Fingers back up to the sky with an inhale. Slowly bending that left knee, coming right back into that Warrior two pose. Feeling the lower body work. Good. Now slowly straighten that leg, turning the toes both forward. We're going to come down and extend the arms and gently grab your calves or your ankles and then relax down. Good. Prasuvita padottanasana. We're going to pull the head as close down as we can to the floor and hold. Now, if you want to make this a little bit more challenging, you can clasp your fingers and pull up on the arms as you relax down again. Now take the arms back down. Hold your ankles, look up, take a deep breath, and then place your palms to the floor underneath your shoulders. And let's heel, toe as we walk the feet together. And then from here, bend your knees, relax your head and roll it up one very, very time to feel your back releasing. And then let's come all the way up with a really deep breath. Inhale to the sky. Exhale, Arch it back a little bit. Feel that stretch in the whole upper body. Bring it back up to the sky. Sky. Then inhale. And now let's bring the palms back to the heart in prayer position. Namaste.