Yoga for Beginners

By Himanshu JoshiYogayoga, yoga for beginners

Namaste yogis i am yogi Vipin singh first one and on the behalf of Himalayan yoga association as a teacher here i am welcoming you all in this online teacher training course i’m your vinyasa teacher and i’m wishing you all the very best for the course namaste now from here slowly place your hands down now press your palm lift your right leg up hold it for three two one make a smile and slowly drop your knees down now you can release your mat back to table top

now from here slightly drop your hip down and relax a bit here for child pose in child pose nice and slowly take a deep breath in and exhale now back to tabletop now from here tuck your toes in lift your knees off the mat stay here for three two one extend your leg we’re meeting downward facing dog so this is the first downward facing dog of this session so keep lifting your heels off the mat one by one warm up your hamstrings lift your hips high nice and slowly move freely from the hip joint keep pressing your bum nice and slow

and breathe in and breathe out slowly lift your right leg up as you inhale exhale place your right leg forward in between your both head by dropping your left knee down so in case again if you have a pain over your knee you can fold your mat now from here as you inhale slowly lift your hands up and exhale push your hip down extend your arm backward look up towards the ceiling make a namaste over the head hold here for three two one slowly make another stream between hearth center twist chest point towards the right side open hands and look back for three

two breathe in and out relax your shoulders down inhale place your right hand forward and switch your side switch towards the left side slowly drop your hand or a back side of the hamstring and slowly extend your back and hold here for three two one slowly back to the center make a normal stay inhale exhale drop your hands down lift the left knee off the mat slowly shift your right leg back exhale drop

your right leg down take a time breathe in and breathe out inhale lift your left leg up as you exhale place left leg forward slowly drop your knees down with the next inhalation lift your hands up extend your back extend your arm backward make a namaste over the head and hold here for three two one now slowly make a namaste

between her center twist towards the right side and hold here for three two one exhale back to the center and twist towards the left side and hold here for three two one inhale back to the center now roll your right hand back place your hand over the leg by pushing your hip forward extend your back look up toward the ceiling hold here for three two one back to the center exhale drop your hands down by tucking your toes

and lift your back knee up stand your left leg back exhale down nice sift your weight forward for santa anasana plank drop your knees down with chin chest for a strong scar slide forward drop your belly down extend your spine extend your elbow for bhujangasana enough full cobra and exhale go back to downward facing dog and slowly walk forward in between your both hands roll the spine now prepare yourself for surya namaskar g

ently bring your both palm near to her stand your right leg back for us for sunshine exhaust for par with us on the mountain pose exhale drop your knee chin and chest on the mat for a scar slide forward slowly with the control come up for asana exhale go back for parvatasana nice send your left leg forward drop your right knee down your right leg forward inhale up

and exhale make a normal stain between your heart center take a deep breath in exhale relax inhale lift your hands up exhale drop your hands down this time stand your left leg back look forward forward to sunshine your right leg back knee and chin chest as you exhale inhale slightly sift forward exhale move back to paravatasana nice and slowly take a time

inhale your right leg forward exhale back to the padahastasana inhale up and exhale relax now open your hands open your leg close your eyes stay here take a deep breath hand and exhale out shake your hands prepare yourself for second round so let’s do it now make another stand between your heart center your right leg back for awesome your left leg back for parvatasana

take your time breathe in stand your left forward drop your knee down for us and look forward your right leg front for path inhale forward to turn and i exhale make a namaste breathe in slowly come on fore has to turn us now exhale for full forward forward this time stand your left leg back your right leg back for paravatasana drop an ancient chest down inhale from bhujangasana slowly move back to paravatasana this time send your right leg forward your left leg forward inhale up

and exhale down slowly release your hand open your feet open your leg and close your eyes now we are moving to two round of chandra namaskar so come front of the mat make a namaste in between your heart center prepare yourself inhale up for us now i have yourself a father this time china left back for us inhale for earth exhale drop your hands down go back to paravatasana

send your right leg forward drop your left knee down forward inhale forward this channel exhale drop your hands down come forward inhale up exhale relax inhale up extend your back exhale forward send your right leg back inhale for half moon pose exhale drop your hands down go back to paravatasana drop a knee chin chest for a strong scar forward drop your knees down inhale up

again open leg wider close your eyes take a deep breath and prepare yourself now back to the center make a namaste inhale except for forward now this time we are here doing variation here micro bend your leg external spine for half forward sorry hold here for three two one place your both hands underneath your feet so this is a variation of utility

extend your spine forward now slowly place your both head underneath your feet from the outside now if it possible then slightly extend your spine forward and slowly by slowly extend your leg and hold here for three two one again fold your leg drop your hands down slowly move back slowly go back to adam nice slowly relax and child pose kidnapper nice and slowly stay there

slowly back to the center let’s do some core movement before building a strong flow let’s work on the core so gently lighter on the back so for beginner person they can use this modification by placing the hand underneath the hip and keep pressing with the elbow so it will help you to maintain that arching of the spine slowly lift your both legs up and now lift your head up your neck up and hold here for five and as much as possible squeeze your abdomen five four three two three and one exhale relax release your head so again don’t

don’t do your neck like this the neck should be lengthening and you have to work out lifting your upper back and this part not the hole is fine okay so we are doing the second round so lift up your upper back your chest and your head so lift your leg up and lift your hands up squeeze your abdomen and hold here for five four three two one slowly forward leg and hold here for five four three two one and exhale relax

now from here place your hands on the knees roll back roll front cross leg and jump back to chaturanga inhale up and extend your spine so this is the counter pose of that movement when you’re working on strengthening your back part at the same time you have to work on stretching that part and exhale shift to hip back and relax and shine fast stay there take a deep breath in gently cross your head and hold here

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