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what's up everyone welcome to yoga with

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Adriene I'm Adriene how they do today we

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have a Yoga for Beginners video calling

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this foundational flow or foundations of

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flow so this is great for people who are

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wanting to you know eventually graduate

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to like vinyasa style classes or maybe

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you're trying out vinyasa or flow

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classes now and you're feeling like I

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just can't keep up or like how do I

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breathe or like what the heck am i doing

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so this sequence will be great for you

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to just kind of get the foundations of

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flow really connect to what matters

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which is synchronizing the breath with

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the movement the movement with the

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breath so that you can find what feels

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good let's get started

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all righty my friends we're going to

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begin in an extended Child's Pose so get

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on down knees as wide as your mat two

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big toes touching now if this is like

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not a comfortable posture for you then

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you can keep the hips lifted and in time

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baby we'll get them down there so just

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be where you are at today if you need to

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curl the toes under under and stretch

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the feet and just kind of rest on the

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elbows this is an option so just know

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that your extended Child's Pose may not

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look like the magazine today but it will

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evolve and change so you just kind of

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have to get get into it and so that's

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where we're starting today just kind of

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nice and easy in an extended Child's

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Pose if the forehead can come to the mat

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you might experiment with that I'm

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melting your heart down and just take a

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second to close your eyes and draw your

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attention to your breath a little

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invitation to notice the breath is super

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important here as we begin today and

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talk about vinyasa or introduction to

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you know flow style yoga and just the

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synchronicity that comes when you start

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to really you know play with your breath

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and move with your breath and let your

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movement be fueled by the breath is so

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rewarding especially in the physical

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practice it's it's like totally the

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manifestation of joy and if you don't

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know what I'm talking about yet you soon

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will and if you do and you know I'm not

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crazy notice your breath take it nice

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and slow we're going to move in a circle

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here so the goal today is to not do it

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perfect but to just enjoy the ride stick

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with the practice so we're going to

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start by inhaling coming forward and

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exhaling around and back

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see if you can move with your breath

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inhaling coming forward and exhaling

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around and back through that extended

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Child's Pose

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keep it going inhale come forward moving

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in a big circle exhale around and back

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and then reverse your circle again

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inhaling as you come forward exhale

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through extended Child's Pose

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now we want to take long deep smooth

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breaths so rushing your movement isn't

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really great for that and slow it down

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so you can kind of focus and begin to

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control the breath and the movement

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let's do one more and back to extended

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Child's Pose or your version of extended

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Child's Pose

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awesome then we'll gently draw the palms

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underneath the shoulders and pull an ass

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up walk the knees in line with the hips

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and press up come to all fours tabletop

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position just a little side body stretch

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since we're going to kind of hop into a

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flow today kind of quickly I'm going to

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press into the tops of my feet but

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you're going to be okay and I'm going to

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extend my right leg out take a deep

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breath in on an exhale draw your right

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toes over towards the left side of your

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yoga mat and then take a look take a

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little gander at your right foot and if

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you were able to do the done to practice

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with us this will help here you can

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really see that line from the crown of

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the head to the tip of the tailbone here

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so we're not collapsing we're really

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engaging stretch it out stretch it out

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and then release back to Center and same

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thing on the other side we inhale lift

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the left leg up square the hips and then

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take it over towards the right take a

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look at your right excuse me your left

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leg press away from the earth with both

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palms stretch stretch stretch and then

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we release awesome from here I'm going

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to curl the toes under take a deep

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breath in and then nice and easy keeping

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the knees bent I'm going to send it up

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to what our dog put a little bit pedal

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it out here soften the knees and then

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we're going to slowly walk it up all the

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way to the front edge of your mat take a

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nice forward fold and when you land just

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you know notice your breath notice how

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you might have stopped breathing and

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continue to breathe deeper and deeper as

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you let the weight of the head go

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so we're really trying to awaken the

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breath and if that's tough for you I

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just want you to know you're human

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you're not alone like it's it's super

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challenging thing to cultivate a more

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mindful breath practice when you're

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ready roll it up nice and slow how slow

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can you go enjoy this move all the way

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to Mountain keep the knees softly bent

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here as you roll up to a nice tall

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Mountain Pose

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lifting up through the crown of the head

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and then going ahead and just kind of

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taking this opportunity to check in with

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your body today whether it's looping the

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shoulders drawing some circles with the

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nose little neck hygiene here maybe you

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know pressing into the feet shaking out

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any leg cramps rolling through the

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ankles a couple times the wrists so go

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ahead and take a little freestyle moment

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to really check in with your body and

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then we'll stand up nice and tall toes

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pointing forward feet hip-width apart so

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we're really stacking the bones here and

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then when you're ready just getting used

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to moving with the breath and just going

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back first again stacking the bones is

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so important because you know our

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habitual selves kind of want to take

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over especially when things begin to

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move at a faster pace as they do in

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vinyasa so the more attention to detail

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we have now while we're kind of going

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through the basics and really building

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the foundation of our practice the

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better so when you feel like you have a

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nice foundation really pressing through

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all four corners of the feet just go

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ahead and nice and easy reach the

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fingertips all the way up towards the

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sky and take a deep breath in and that's

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it exhale let it go and again full

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breath capacity inhale reach up reach

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till you can't breathe in anymore

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and then exhale let it go

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a couple more try closing your eyes or

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just softening your gaze who's going

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inward focusing on the breath inhale

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exhale get used to really moving with

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your breath see if you can let the

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breath fuel the movement and after

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you've kind of found that like

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synchronization or at least tried we're

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going to add one more thing to this so

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you can stay just kind of doing this

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flow here synchronizing the movement in

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the breath the breath in the movement or

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you can begin to lift up on the toes so

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we're practicing a little balance here -

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inhaling this also just requires this

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kind of slowed it down so we have more

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control over the breath and more control

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over the movement inhale exhale slowly

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release let's do one more

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spreading the fingertips and exhale back

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down to Mountain draw the palms together

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at the heart and let's keep playing with

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this moving breath and movement together

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as one let's see what happens

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inhale soft knees reach it all the way

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up moving nice and slow today exhale

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down you go forward hold if you can move

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with your breath and it's almost like

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we're moving through water today not

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because we want to be weird but so that

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we can really just kind of stay in

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control the movement and of the breath

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also really great if you're beginner -

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just take it nice and slow allowing the

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muscles that have been tight for so long

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to reawaken and stretch out from here

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I'm going to inhale and lift up to a

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flat back position now what that looks

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like today is this sliding the palms all

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the way up the shins all the way up the

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knees we kind of draw energy up through

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the legs as we do this just a little

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bonus tip and then

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loop the shoulders pull the elbows back

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and find extension through the crown of

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the head kind of like I'm creating the

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number seven shape here the legs might

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want to lock here especially in certain

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body types so just keep a soft bend in

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the knees everyone drawing your navel up

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towards your spine this is hard work and

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we're going to draw the shoulders away

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from the ears take one more breath in

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here and then use your exhale to slide

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back down to that forward fold bend your

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knees super generously to give your

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lower back some extra special over here

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and then if it feels good you can grab

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the elbows Rock a little side to side

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keep breathing nice long smooth active

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breaths best you can and your chances

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are you know you will stop and so we're

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just going to make it about coming back

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to the breath each time even if you have

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to do it a million times no worries

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that's what the practice is all about

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then release the arms and slowly roll it

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back up once again press into all four

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corners of the feet and again we'll take

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a deep breath in and inhale reach up

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towards the sky exhale soften through

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the knees and down you go rain it down

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inhale halfway lift palms slide up to

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the tops of the thighs I'm just going to

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pause here and work on this shape

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finding that length through the crown of

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the head so usually the neck wants to

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kind of spill off like this so remember

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that the neck is an extension of the

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spine remember not to lock your knees

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take a deep breath in pull your elbows

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back and then use your exhale to slide

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it down great rolling up one more time

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just like this a flat back position and

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then use your exhale to fold

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awesome this time we're going to bring

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the fingertips to the mat walk the feet

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in just a hair and then on a big breath

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in send your right foot back on an

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exhale lower your right knee inhale open

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your heart awesome exhale inhale exhale

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plant the palms and we're going to step

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the left knee back to meet the right

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cool

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catch your breath gather your bearings

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I'm going to come to kind of a half push

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up here inhale open your heart forward

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so really let the chest open exhale bend

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the elbows slowly lower down stay down

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and inhale lift the heart up lower the

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legs if you haven't already Cobra exhale

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down keep your Cobras nice and small

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here inhale lift up especially if you're

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new to the practices tendency to kind of

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want to recreate the shapes that we see

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and then this ends up happening because

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it takes a long time to kind of get

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everything integrated and working happy

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to kind of get here so don't worry I'm

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not like trying to call you out or

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anything I'm just trying to help you

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don't want you to have any back pain or

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anything so keep it nice and low inhale

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lift exhale release so we're doing this

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on our own here really pressing through

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the foundation inhale lifting up

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exhaling lowering down each time you

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lift up with the breath pull the elbows

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back like little grasshopper legs press

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into your pubic bone and the tops of

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your feet so it's like a pump here

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inhale lift and exhale fall let's do one

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more inhale lift baby Cobra and exhale

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release curl cool curl the toes under

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lift the kneecaps inhale in exhale press

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up do a push up you got it can always be

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a half push-up inhale in

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exhale to your downward dog soften

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through the knees and then eventually

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begin to straighten it out awesome work

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everyone here we go on your next big

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breath in lift your right leg up into

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your lunge exhale lower your left knee

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down inhale loop the shoulders open your

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heart take a deep breath in and exhale

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let it go

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great inhale take your time we're going

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to lift the back foot up to meet the

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front big breath in and if that doesn't

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happen in one step we should probably

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want

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who cares take as many steps as you need

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and then everyone exhale forward fold

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probably already there so take a couple

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nice long smooth deep breaths awesome

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inhale on your next breath halfway lift

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we know this position just checking in

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staying curious experimenting and exhale

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down you go and then softening through

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the knees pressing through all four

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corners of the feet spread your

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fingertips and begin to reach it up full

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body stretch should feel really good and

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exhale hands to heart

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awesome just take a second to catch your

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breath or observe your breath you know

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getting used to moving with the breath

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in this way is actually like a really

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intricate thing so we go to vinyasa

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class and we're like expected to just

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like perfectly sync up so I think it's

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really nice to actually break it down

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like this whether you're beginner or not

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just to kind of slow it down and

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remember oh yes synchronicity so taking

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a second here to just observe the breath

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if you're brand new to the practice you

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need a sip of water right now go get yo

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sip of water I mean it's really your

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home practice do so you can kind of take

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what you need that's when you return to

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the match like when you're really

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00:16:08,010 --> 00:16:10,530
listening to your body a lot of yoga for

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beginners is just about like learning

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00:16:12,660 --> 00:16:14,370
everything the right way and we forget

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00:16:14,370 --> 00:16:16,770
to allow for permission to like make it

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make it so that you want to come back to

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your yoga mat so okay so we're just

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going to go through one more little flow

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here

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just practicing moving with the breath

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so soft knees marry the breath to the

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movement and the movement to the breath

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best you can big inhale reach the arms

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up and overhead full body stretch

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long exhale enjoy this move as you

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forward fold dive forward soft bend in

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the knees

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take good care inhale halfway lift this

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time you might experiment with bringing

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the palms to the shin it's just another

355
00:16:48,180 --> 00:16:51,390
option instead of the thighs take a deep

356
00:16:51,390 --> 00:16:54,060
breath in here lengthen lengthen

357
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lengthen and then use your exhale to bow

358
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forward again moving nice and slow

359
00:17:00,360 --> 00:17:03,210
walk the feet in just a hair inhale step

360
00:17:03,210 --> 00:17:05,490
the right foot back into your lunge this

361
00:17:05,490 --> 00:17:07,349
time you can keep the back knee lifted

362
00:17:07,349 --> 00:17:09,329
or you can lower it go ahead and let all

363
00:17:09,329 --> 00:17:14,220
the air out on your next inhale open up

364
00:17:14,220 --> 00:17:16,230
the palms wide lift your heart press

365
00:17:16,230 --> 00:17:17,790
into your feet strong again we can also

366
00:17:17,790 --> 00:17:19,530
beyond the knee here take a deep breath

367
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in full capacity of breath here as you

368
00:17:21,990 --> 00:17:24,959
open and expand and then exhale back

369
00:17:24,959 --> 00:17:29,370
down you go plant the palms walk the

370
00:17:29,370 --> 00:17:31,380
left toes or slide the left toes excuse

371
00:17:31,380 --> 00:17:33,750
me back to meet the right stay here or

372
00:17:33,750 --> 00:17:35,360
lower the knees like we did before

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inhale extend exhale slowly lower down

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00:17:38,970 --> 00:17:40,800
so we're doing it on the knees or

375
00:17:40,800 --> 00:17:43,980
lowering all the way down everyone hug

376
00:17:43,980 --> 00:17:45,780
your elbows into your side body and on

377
00:17:45,780 --> 00:17:48,600
your inhale lift up Cobra move with your

378
00:17:48,600 --> 00:17:54,000
breath exhale release inhale curl the

379
00:17:54,000 --> 00:17:57,900
toes under exhale draw your navel up to

380
00:17:57,900 --> 00:17:59,790
your spine lift your kneecaps come up to

381
00:17:59,790 --> 00:18:03,000
push-up plank inhale in

382
00:18:03,000 --> 00:18:07,920
tail downward-facing dog shoe awesome

383
00:18:07,920 --> 00:18:09,870
inhale step your right foot up into your

384
00:18:09,870 --> 00:18:11,880
lunge again you can lower the back knee

385
00:18:11,880 --> 00:18:15,290
here exhale or you can keep it lifted on

386
00:18:15,290 --> 00:18:17,910
your next breath in wherever you are

387
00:18:17,910 --> 00:18:20,520
move at your own pace we'll inhale open

388
00:18:20,520 --> 00:18:22,470
the heart extends power up through the

389
00:18:22,470 --> 00:18:26,250
legs open open open breathe in and on

390
00:18:26,250 --> 00:18:28,650
your exhale let that be your cue to make

391
00:18:28,650 --> 00:18:32,460
your way back down awesome step the back

392
00:18:32,460 --> 00:18:34,290
foot up to meet the front take a beat

393
00:18:34,290 --> 00:18:40,280
big breath in exhale forward fold

394
00:18:40,280 --> 00:18:42,570
awesome work everyone inhale halfway

395
00:18:42,570 --> 00:18:43,580
lift

396
00:18:43,580 --> 00:18:47,180
palms on the shins or thighs exhale

397
00:18:47,180 --> 00:18:51,150
diving forward and inhale awesome work

398
00:18:51,150 --> 00:18:51,600
everyone

399
00:18:51,600 --> 00:18:53,160
take the deepest breath you've taken all

400
00:18:53,160 --> 00:18:54,780
day as you reach your fingertips up

401
00:18:54,780 --> 00:18:58,140
towards the sky reach for the stars full

402
00:18:58,140 --> 00:19:00,810
body stretch here full breath and your

403
00:19:00,810 --> 00:19:06,720
exhale brings you back to the heart back

404
00:19:06,720 --> 00:19:11,670
two palms together back to namaste which

405
00:19:11,670 --> 00:19:15,120
is where we end our practice if you

406
00:19:15,120 --> 00:19:16,380
still have more energy and you want to

407
00:19:16,380 --> 00:19:17,850
do more today you can repeat the

408
00:19:17,850 --> 00:19:24,330
sequence everyone just take a second to

409
00:19:24,330 --> 00:19:27,630
notice how you feel maybe closing the

410
00:19:27,630 --> 00:19:31,710
eyes and allowing the breath to return

411
00:19:31,710 --> 00:19:35,690
back to its natural rhythm