what's up everyone welcome to yoga with

Adriene I'm Adriene how they do today we

have a Yoga for Beginners video calling

this foundational flow or foundations of

flow so this is great for people who are

wanting to you know eventually graduate

to like vinyasa style classes or maybe

you're trying out vinyasa or flow

classes now and you're feeling like I

just can't keep up or like how do I

breathe or like what the heck am i doing

so this sequence will be great for you

to just kind of get the foundations of

flow really connect to what matters

which is synchronizing the breath with

the movement the movement with the

breath so that you can find what feels

good let's get started

all righty my friends we're going to

begin in an extended Child's Pose so get

on down knees as wide as your mat two

big toes touching now if this is like

not a comfortable posture for you then

you can keep the hips lifted and in time

baby we'll get them down there so just

be where you are at today if you need to

curl the toes under under and stretch

the feet and just kind of rest on the

elbows this is an option so just know

that your extended Child's Pose may not

look like the magazine today but it will

evolve and change so you just kind of

have to get get into it and so that's

where we're starting today just kind of

nice and easy in an extended Child's

Pose if the forehead can come to the mat

you might experiment with that I'm

melting your heart down and just take a

second to close your eyes and draw your

attention to your breath a little

invitation to notice the breath is super

important here as we begin today and

talk about vinyasa or introduction to

you know flow style yoga and just the

synchronicity that comes when you start

to really you know play with your breath

and move with your breath and let your

movement be fueled by the breath is so

rewarding especially in the physical

practice it's it's like totally the

manifestation of joy and if you don't

know what I'm talking about yet you soon

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

crazy notice your breath take it nice

and slow we're going to move in a circle

here so the goal today is to not do it

perfect but to just enjoy the ride stick

with the practice so we're going to

start by inhaling coming forward and

exhaling around and back

see if you can move with your breath

inhaling coming forward and exhaling

around and back through that extended

Child's Pose

keep it going inhale come forward moving

in a big circle exhale around and back

and then reverse your circle again

inhaling as you come forward exhale

through extended Child's Pose

now we want to take long deep smooth

breaths so rushing your movement isn't

really great for that and slow it down

so you can kind of focus and begin to

control the breath and the movement

let's do one more and back to extended

Child's Pose or your version of extended

Child's Pose

awesome then we'll gently draw the palms

underneath the shoulders and pull an ass

up walk the knees in line with the hips

and press up come to all fours tabletop

position just a little side body stretch

since we're going to kind of hop into a

flow today kind of quickly I'm going to

press into the tops of my feet but

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

extend my right leg out take a deep

breath in on an exhale draw your right

toes over towards the left side of your

yoga mat and then take a look take a

little gander at your right foot and if

you were able to do the done to practice

with us this will help here you can

really see that line from the crown of

the head to the tip of the tailbone here

so we're not collapsing we're really

engaging stretch it out stretch it out

and then release back to Center and same

thing on the other side we inhale lift

the left leg up square the hips and then

take it over towards the right take a

look at your right excuse me your left

leg press away from the earth with both

palms stretch stretch stretch and then

we release awesome from here I'm going

to curl the toes under take a deep

breath in and then nice and easy keeping

the knees bent I'm going to send it up

to what our dog put a little bit pedal

it out here soften the knees and then

we're going to slowly walk it up all the

way to the front edge of your mat take a

nice forward fold and when you land just

you know notice your breath notice how

you might have stopped breathing and

continue to breathe deeper and deeper as

you let the weight of the head go

so we're really trying to awaken the

breath and if that's tough for you I

just want you to know you're human

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

challenging thing to cultivate a more

mindful breath practice when you're

ready roll it up nice and slow how slow

can you go enjoy this move all the way

to Mountain keep the knees softly bent

here as you roll up to a nice tall

Mountain Pose

lifting up through the crown of the head

and then going ahead and just kind of

taking this opportunity to check in with

your body today whether it's looping the

shoulders drawing some circles with the

nose little neck hygiene here maybe you

know pressing into the feet shaking out

any leg cramps rolling through the

ankles a couple times the wrists so go

ahead and take a little freestyle moment

to really check in with your body and

then we'll stand up nice and tall toes

pointing forward feet hip-width apart so

we're really stacking the bones here and

then when you're ready just getting used

to moving with the breath and just going

back first again stacking the bones is

so important because you know our

habitual selves kind of want to take

over especially when things begin to

move at a faster pace as they do in

vinyasa so the more attention to detail

we have now while we're kind of going

through the basics and really building

the foundation of our practice the

better so when you feel like you have a

nice foundation really pressing through

all four corners of the feet just go

ahead and nice and easy reach the

fingertips all the way up towards the

sky and take a deep breath in and that's

it exhale let it go and again full

breath capacity inhale reach up reach

till you can't breathe in anymore

and then exhale let it go

a couple more try closing your eyes or

just softening your gaze who's going

inward focusing on the breath inhale

exhale get used to really moving with

your breath see if you can let the

breath fuel the movement and after

you've kind of found that like

synchronization or at least tried we're

going to add one more thing to this so

you can stay just kind of doing this

flow here synchronizing the movement in

the breath the breath in the movement or

you can begin to lift up on the toes so

we're practicing a little balance here -

inhaling this also just requires this

kind of slowed it down so we have more

control over the breath and more control

over the movement inhale exhale slowly

release let's do one more

spreading the fingertips and exhale back

down to Mountain draw the palms together

at the heart and let's keep playing with

this moving breath and movement together

as one let's see what happens

inhale soft knees reach it all the way

up moving nice and slow today exhale

down you go forward hold if you can move

with your breath and it's almost like

we're moving through water today not

because we want to be weird but so that

we can really just kind of stay in

control the movement and of the breath

also really great if you're beginner -

just take it nice and slow allowing the

muscles that have been tight for so long

to reawaken and stretch out from here

I'm going to inhale and lift up to a

flat back position now what that looks

like today is this sliding the palms all

the way up the shins all the way up the

knees we kind of draw energy up through

the legs as we do this just a little

bonus tip and then

loop the shoulders pull the elbows back

and find extension through the crown of

the head kind of like I'm creating the

number seven shape here the legs might

want to lock here especially in certain

body types so just keep a soft bend in

the knees everyone drawing your navel up

towards your spine this is hard work and

we're going to draw the shoulders away

from the ears take one more breath in

here and then use your exhale to slide

back down to that forward fold bend your

knees super generously to give your

lower back some extra special over here

and then if it feels good you can grab

the elbows Rock a little side to side

keep breathing nice long smooth active

breaths best you can and your chances

are you know you will stop and so we're

just going to make it about coming back

to the breath each time even if you have

to do it a million times no worries

that's what the practice is all about

then release the arms and slowly roll it

back up once again press into all four

corners of the feet and again we'll take

a deep breath in and inhale reach up

towards the sky exhale soften through

the knees and down you go rain it down

inhale halfway lift palms slide up to

the tops of the thighs I'm just going to

pause here and work on this shape

finding that length through the crown of

the head so usually the neck wants to

kind of spill off like this so remember

that the neck is an extension of the

spine remember not to lock your knees

take a deep breath in pull your elbows

back and then use your exhale to slide

it down great rolling up one more time

just like this a flat back position and

then use your exhale to fold

awesome this time we're going to bring

the fingertips to the mat walk the feet

in just a hair and then on a big breath

in send your right foot back on an

exhale lower your right knee inhale open

your heart awesome exhale inhale exhale

plant the palms and we're going to step

the left knee back to meet the right

cool

catch your breath gather your bearings

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

up here inhale open your heart forward

so really let the chest open exhale bend

the elbows slowly lower down stay down

and inhale lift the heart up lower the

legs if you haven't already Cobra exhale

down keep your Cobras nice and small

here inhale lift up especially if you're

new to the practices tendency to kind of

want to recreate the shapes that we see

and then this ends up happening because

it takes a long time to kind of get

everything integrated and working happy

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

not like trying to call you out or

anything I'm just trying to help you

don't want you to have any back pain or

anything so keep it nice and low inhale

lift exhale release so we're doing this

on our own here really pressing through

the foundation inhale lifting up

exhaling lowering down each time you

lift up with the breath pull the elbows

back like little grasshopper legs press

into your pubic bone and the tops of

your feet so it's like a pump here

inhale lift and exhale fall let's do one

more inhale lift baby Cobra and exhale

release curl cool curl the toes under

lift the kneecaps inhale in exhale press

up do a push up you got it can always be

a half push-up inhale in

exhale to your downward dog soften

through the knees and then eventually

begin to straighten it out awesome work

everyone here we go on your next big

breath in lift your right leg up into

your lunge exhale lower your left knee

down inhale loop the shoulders open your

heart take a deep breath in and exhale

let it go

great inhale take your time we're going

to lift the back foot up to meet the

front big breath in and if that doesn't

happen in one step we should probably

want

who cares take as many steps as you need

and then everyone exhale forward fold

probably already there so take a couple

nice long smooth deep breaths awesome

inhale on your next breath halfway lift

we know this position just checking in

staying curious experimenting and exhale

down you go and then softening through

the knees pressing through all four

corners of the feet spread your

fingertips and begin to reach it up full

body stretch should feel really good and

exhale hands to heart

awesome just take a second to catch your

breath or observe your breath you know

getting used to moving with the breath

in this way is actually like a really

intricate thing so we go to vinyasa

class and we're like expected to just

like perfectly sync up so I think it's

really nice to actually break it down

like this whether you're beginner or not

just to kind of slow it down and

remember oh yes synchronicity so taking

a second here to just observe the breath

if you're brand new to the practice you

need a sip of water right now go get yo

sip of water I mean it's really your

home practice do so you can kind of take

what you need that's when you return to

the match like when you're really

listening to your body a lot of yoga for

beginners is just about like learning

everything the right way and we forget

to allow for permission to like make it

make it so that you want to come back to

your yoga mat so okay so we're just

going to go through one more little flow

here

just practicing moving with the breath

so soft knees marry the breath to the

movement and the movement to the breath

best you can big inhale reach the arms

up and overhead full body stretch

long exhale enjoy this move as you

forward fold dive forward soft bend in

the knees

take good care inhale halfway lift this

time you might experiment with bringing

the palms to the shin it's just another

option instead of the thighs take a deep

breath in here lengthen lengthen

lengthen and then use your exhale to bow

forward again moving nice and slow

walk the feet in just a hair inhale step

the right foot back into your lunge this

time you can keep the back knee lifted

or you can lower it go ahead and let all

the air out on your next inhale open up

the palms wide lift your heart press

into your feet strong again we can also

beyond the knee here take a deep breath

in full capacity of breath here as you

open and expand and then exhale back

down you go plant the palms walk the

left toes or slide the left toes excuse

me back to meet the right stay here or

lower the knees like we did before

inhale extend exhale slowly lower down

so we're doing it on the knees or

lowering all the way down everyone hug

your elbows into your side body and on

your inhale lift up Cobra move with your

breath exhale release inhale curl the

toes under exhale draw your navel up to

your spine lift your kneecaps come up to

push-up plank inhale in

tail downward-facing dog shoe awesome

inhale step your right foot up into your

lunge again you can lower the back knee

here exhale or you can keep it lifted on

your next breath in wherever you are

move at your own pace we'll inhale open

the heart extends power up through the

legs open open open breathe in and on

your exhale let that be your cue to make

your way back down awesome step the back

foot up to meet the front take a beat

big breath in exhale forward fold

awesome work everyone inhale halfway

lift

palms on the shins or thighs exhale

diving forward and inhale awesome work

everyone

take the deepest breath you've taken all

day as you reach your fingertips up

towards the sky reach for the stars full

body stretch here full breath and your

exhale brings you back to the heart back

two palms together back to namaste which

is where we end our practice if you

still have more energy and you want to

do more today you can repeat the

sequence everyone just take a second to

notice how you feel maybe closing the

eyes and allowing the breath to return

back to its natural rhythm