In this beginner-friendly yoga session, instructor Valeria Itriago leads a comprehensive practice that begins with a seated posture and a detailed body scan to cultivate breath awareness. She guides participants through visualizations of light moving through the crown chakra and a systematic scan of facial, torso, and limb sensations. The class then transitions to pranayama, teaching alternating nostril breathing with step‑by‑step instructions. Following this, Valeria introduces a three‑part yogic breathing technique that moves the breath from the abdomen to the thoracic region and finally to the collarbone area, performed over five rounds. The session concludes with a closing Om mantra, a Jnani Mudra hand position, and a namaste, reinforcing relaxation and gratitude. Throughout, the tone remains calm, instructional, and supportive, encouraging participants to stay present and enjoy the practice.
Chapters
Welcome to this well-rounded beginner's yoga class. My name is Valeria Itriago. I'm going to be your instructor today. We're going to start this class by setting up in seated pose and prepare our body for our pranayama and our breath work for the beginning of the class. So we're going to close our eyes, stretch your arms, let your arms, your shoulders roll back, open your chest, sink your body into the mat right here, right now. I want you to inhale through your nostrils. Prepare yourself for natural breath awareness. Bring the awareness to your breath, to the air coming into your nostrils. Feel the expansion in your abdominal area. Exhale through your nose. You can place your hand I want you to visualize your body, and let's do a little bit of body scanning. And when you inhale, and notice any sensation in your body, in your breath, in your heartbeat. I want you to be conscious of the air coming in your body and going out. I want you to connect with your body. I want you to visualize a white light coming through your crown chakra at the top of your head, going down. Now bring your awareness to your forehead, your eyes, your nose, nostrils. Upper lip, lower lip, your cheekbones, your jaw, your ears, the back part of your neck, your throat, your chest, your pectorals, your shoulder blades, upper arms, elbows, forearms, wrist, the palm of your hand, the upper palm of your hands. Go back to your chest, go down to your heart center. Inhale deeply. You can place a hand in your heart, another hand in your womb, whatever feels available for you today. Inhale, I go down to your intestine, your abdomen, your pelvic area, your hamstrings, your quads, your knee joints, your chin, your feet, the sole of your feet. Inhale deeply. Sink into your body and release. Come back to your shavasana. Inhale deeply. Sink into this moment, into this reality of relaxation and flow. Inhale deeply. Now I want to bend— I want you to Now I want you to bring your awareness to your body. You can start wiggling your fingers, your finger toes, your hands, and your feet. You can move your head from one side to the other and slowly roll your body to the right side in fetal position. Inhale deeply, feel the effects of the practice in your body, and leave your body On the floor. Let's go back to easy pose. We're gonna get ready for our last round of pranayama. We're gonna do alternating nostril breathing, and then we're gonna do yogic breathing to close the session today. For alternating nostril breathing, we're gonna close the right nostril with our thumb. We're gonna bring our left hand and our thumb and we're going to close the right nostril. We're going to— we're going to close the right nostril. We're going to inhale deeply, hold the air, and then we're going to change the opposite nostrils and release. Exhale. Inhale the right side. Exhale. Inhale, close your right. Exhale. Inhale, two more rounds. Exhale. Let's do one more time. Hold it. Exhale. Now we're going to close the class with a yogic breathing technique. It's a 3-part technique, so we're going to start by bringing the awareness of that breathwork to our abdomen where our diaphragm is, inhaling, expanding our belly, exhaling, releasing the air. That's the first stage. Then the second part would be our lung and our thoracic capacity. We're going to expand our lungs and we're going to close with core collarbone in this area. We're gonna move the air from the lower part of our body to the upper part of our body, and we gotta reverse it— up, middle, down. We're gonna do 5 rounds of yogic breathing. So we're gonna start. You can place your hand in your belly. Inhale deeply, hold it for a couple of seconds. Exhale through your nose. Inhale deeply. Now we're going to move the air from the abdominal area to the lung and thoracic area, so we're going to inhale deeply. Let's find your lungs, your ribs. Exhale through your nose. Inhale deeply. Exhale through your nose. I'm going to get ready to move to the last part, which is our collarbone area. We're gonna bring the air from the abdominal area to the lungs, to the collarbone area in your chest. Now, do not raise your shoulders, just bring the awareness to the air coming through your body and traveling from down, up and up and down. Let's do 5 rounds. I'm gonna close our eyes. Inhale deeply. 3 more. 2 more. One more. Keep your eyes closed. We're going to close this class with an Om. Going to inhale through our nose and repeat the mantra in your head or out loud. Om. One more time. From Jnani Mudra, bring your hands to your chest. Inhale deeply, expand your chest. Exhale, namaste. Thank you for being here today. I hope you enjoy the class, and I'll see you very soon.
