Beginner Friendly Yoga
20 Min Guided Session
30 Min Guided Session
40 Min Guided Session
Beginner Friendly Pada Power
20 Min Guided Session w/Music
- Child's Pose
- Half Plank
- Thread the Needle
- Cat's Breath
- Vajrasana (Diamond seat)
- Ustrasana (Camel) ***PEAK POSE
- Malasana (Squat)
- Half Bow
- Walk the Dog
30 Min Guided Session w/Music
You will want to have 2 sturdy yoga blocks or a bench/stool/chair to follow along (but if you don't have that right now, you will still learn a lot about the position of your feet and depth of your hips by watching the demo!
We start out focusing on the feet, Pada One & Pada Two:
- Pada Positions for Warrior One and Warrior Two
- Tiger Pose
- Ardha Malasana (Half Squat)
- Triangle Extensions
- Triangle Rotations
- Wide Angle Fold
- Wide Angle Clasp (headstand preparation)
- Side Angle Extension
- Wide Angle Rotation
- Tiger Pose Prowl
- Malasana (Full Squat)
40 Min Guided Session (no Music)
All standing postures are noted as remedies for keeping our body weight lean, toning our core, butt, and legs, and developing proper alignment of ankles, knees and hips. --the health indications in my descriptions are sourced from Light on Yoga by Iyengar.
Also, I recommend having a yoga block. I'm using a 4in foam block in this video!
Beginner Challenge | 40 Min Guided Yoga
- Tree Pose
This pose tones the leg muscles and gives one a sense of balance and poise.
This pose tones the leg muscles, and removes stiffness in the legs and hips. It relieves backaches and neck strain, strengthens the ankles, and develops the chest.
- Revolved Side Angle (2x's!)
This pose tones the thighs, calves, and hamstrings, along with the back muscles. As the abdominal organs contracted, the pose aids in digestion and rejuvenates the abdominal organs and spinal column with fresh circulation. This pose helps to remove waste matter from the colon without strain.
If you feel exhausted then you can substitute Side Angle pose in place of Revolved Side Angle until your body attains more strength and flexibility, and "becomes elastic."
- Wide Angle--Rotations and Fold
This pose stretches the hamstrings and inner thighs, and refreshes circulation to the chest and head. It is a preliminary pose to headstand, and can substitute for headstand and achieve many of the same benefits, including increased digestive power.
- Half Moon Balance
This pose tones the lower back muscles, nerves connected with the legs, and it strengthens the knees.
If you feel exhausted then you can substitute Triangle pose in place of Half Moon Balance until your body attains more strength and flexibility, and "becomes elastic."
This pose stretches your back and keeps your body agile. It also tones your abdominal organs. According to Iyengar, " persons suffering from slipped discs have obtained relief by the regular practice of Bow and Locust...."
- Side Bow Stretch
This stretch massages your abdominal organs, releases tension in the shoulders, and helps to correct forward-slumping posture.
- Upward Dog
This pose rejuvenates the spine, and replaces stiffness with agility in the back. It can relieve sciatica pain and backaches. With chest expansion the pose creates healthy lungs, and also brings fresh circulation and health in the pelvis.
- Reclined Figure Four
This pose compresses the back muscles providing a gentle massage, while opening the outer-hip rotation.
- Reclined Cobbler
This pose relaxes the entire body with open shoulders and trunk, while providing a stretch for the inner-hips.