Yoga for Complete Beginners – Yoga Class (20 Minutes)

TopShop · May 27, 2024

Yoga for Complete Beginners – Yoga Class (20 Minutes)

By TopShop Yoga and Pilates asana, beginner yoga, gentle yoga practice, hatha, hathayoga, relaxation, short yoga class, shoulder exercises, vidya-asanas, Yoga, yoga asanas, yoga class, Yoga Exercises, yoga for complete beginners, yoga for relaxation, yoga online, yoga relaxation, yoga sequence, yoga vidya, yoga vidya class 26 Comments

Video Transcript

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[Music] namaste and welcome to yoga class for complete beginners presented by yoga – Vidya dot de lie down on your back for relaxation and for naca asana exercises for lengthening your lower spine and for releasing tensions from your back your necks apart arms to your side palms facing the ceiling breathe a few times deeply when your inhale abdomen goes up when you exhale abdomen goes down you can also put one hand on your navel and then inhale abdomen rises exhale abdomen goes down inhale abdomen rises exhale abdomen goes down breathe very deeply when you exhale feel that you relaxed but you inhale feel that you got new energy exhale release inhale your strength and energy feel that rising and falling of your abdomen feel that relaxation and new energy now put your legs together your legs remain straight but your heels are touching now bend your right knee and grasp hold of your knee with both hands keep your head on the floor and with both hands grasp hold of your knees and pull your knee into your chest hold your legs steadily and you can also try to pull your knee more towards the center of your chest and now inhale and exhale deeply when you inhale your abdomen pushes against the thigh that’s lengthening your lower spine this helps to stretch your buttocks and also your lower spine very good for your discs now lower your foot and stretch out your leg on the floor and now feel how your legs are feeling you might feel that your right leg is now longer than your left leg when you stretch then your muscles can relax when muscles relax pon are the energies can flow and then you feel longer now bend your other knee bend your left knee grab hold of your knee with both hands and pull your knee towards your chest breathe deeply and when you inhale push your abdomen towards your thigh when you exhale you can feel that you can stretch a little further again make sure you pull your knee towards the middle of your chest once the chest bone inhale towards your thigh thus lengthening your lower spine releasing tensions from your vertebras it’s also a very good exercise for your abdominal organs very good for your digestion [Music] slowly release your leg put your foot on the floor and stretch out your leg and again feel the length of your legs [Music] feel especially also how your lower spine feels longer and your lower back feels relaxed again put both feet together legs remain straight put both feet together bend your right knee and now put your right knee to the lift put your left hand on your right knee and look towards the right you might even feel some or hear some cracking noise in your lower spine that’s a good sign do it gently and feel the gentle stretch in your lower spine you can also feel the stretch in your thigh and in your buttocks but especially try to fear over this exercise lengthens the sides of your muscles next to your lower spine deep breathing is very helpful again inhale put your knee up and exhale over your foot and stretch out your leg [Music] now feel the floor underneath you you might even feel that your right side is deeper than your left stretching releases tension relaxation let’s energy flow and when energy is flowing you feel larger wider close both legs Bend you are the knee bend your left knee grasp hold of your knee first pull your knee a little bit towards you and then put your left knee to the right your right hand is on top of your knee and your left arm is to the left and you look towards the left [Music] your right knee can touch the floor that it doesn’t have to touch the floor dual it has it’s comfortable and then feel the stretch in your product while you breathe deeply feel the gentle stretch also in your lower spine and in your lumbar muscles and release tension with each exhalation and widening more with each inhalation again lift up your knee lower your foot and stretch out your leg legs apart palms facing the ceiling and breathe deeply again feel the floor underneath you feel the floor supporting you and you might feel energy flow in your lower back buttocks and upper body and you can feel how your abdomen moves gently when you inhale and exhale [Music] slowly put both feet together bend 1d grass both of your knee and sit up using your knee to get up and then stand up for some neck exercises [Music] you stand with your feet a little bit apart feet cannon gently shore towards the outside main weight is on your heels but all ten toes touch the floor your arms hang down quite relaxed and you can smile gently [Music] now pull up your shoulders towards your ears and feel the contraction of your shoulders slowly lower your shoulders gently feel how the shoulders relaxed and feel how the shoulders are relaxed again gently pull up the shoulders you can keep your head in the center and feel the contraction of your shoulders and gently lower your shoulders feel the shoulders relaxed and feel how the shoulders are relaxed now pull your shoulder blades back words feel the upper back muscles work feel those muscles gently release and feel how the upper back muscles relaxed and are relaxed one more time pull the shoulders backwards feel that contraction and gently feel the shoulders relaxed and feel how the upper back fields completely relaxed feel how the whole area of your upper back your neck your shoulders are relaxed and alive now feel in your hands palms fingertips you might feel some tingling sensation or some warmth you might feel as if energy flows through your fingers yogi is called that prana life force if you do exercises for shoulders and neck then the life force can flow [Music] now gently sit down on the floor for some forward bend you can stretch out your right leg and you can keep your left leg bent if you want you can also put a pillow under your left knee so it’s comfortable for your left knee you can also put your left foot next to your knee instead of next to your thigh then grasp all either of your knee or of your calf muscle or of your foot who as far as you gently can keeping your back straight and your head up breathe very deeply feel the gentle stretch in the back of your leg remember the only as far as comfortable breathe deeply and with each inhalation your lengthen your spine and with each exhalation you relax more [Music] for the next inhalation slowly sit up again and stretch out your left leg bend your right knee a little bit grasp all of your left thigh knee carve off foot go as far as you can comfortably keep your back straight head up if you’re more flexible you can also lower further if you’re less flexible go as far as you comfortably can make sure your back feels comfortable your neck feels comfortable meaning keep your neck and your back as high up as necessary you can feel the stretch in the back of your leg and with each inhalation your lengthen your spine would leave each exhalation you can go a little further gently breathe deeply [Music] now slowly with next inhalation sit up again [Music] gently stretch out both legs [Music] now we do an exercise for strengthening your lower back variation of the inclined plane put your elbows on the floor behind you your lower arms are touching now lift up your hips keeping your head up breathe deeply that is quite demanding for your lower back you strengthen your back muscles quite strongly slowly lower your buttocks breathe once or twice and just one more time lift up your Botox again if it’s comfortable for your head you can also draw your head otherwise keep your head up and slowly lower your buttocks and put your hands again on the floor sitting up straight with your legs straight now keep your right leg right arm behind you and put your left hand to the right of your right knee to the left hand to the right of your right knee while both legs remain straight and then you twist towards the right brilliant deeply depending on the length of your arm you can either keep your hand on the floor or most will put the hand underneath gently feel that twist in your back very good for your muscles slowly twist towards the other side put the left hand behind your and the right hand to the left of your left knee and twist towards the left breathe deeply here there gentle twisting in your back and slowly come back to the center lie down on your back and relax for deep relaxation of three minutes lift up your right leg a few inches contract your leg and drop lift up your left leg a few inches drop lift up your hips a few inches contract your lower back on your buttocks relax lift up your arms a few inches make fists with your hands relax pull your shoulders towards your ears relax turn your head from side to side back to the center now make sure you’re in a comfortable position legs apart palms facing the ceiling shoulders away from your ears neck is long [Music] put your awareness into your legs feel and repeat mentally my legs relax [Music] feel your hands arms and shoulders feel or repeat mentally my arm Strela fill your bottles lower back and upper back feel and repeat my back is relaxing completely relaxed feel my abdomen and chest are relaxed [Music] shoulders neck and face relax the whole body is completely relaxed mind relaxed enjoy that relaxation for a few moments enjoy that wonderful feeling of complete relaxation [Music] now breathe a few times deeply and repeat mentally I’m full of energy I’m full of joy I look forward to a wonderful evening a wonderful day now move your feet move your hands stretch out your arms behind your head stretch out your whole body and bend your knee grasp hold of your knee and sit up ready for wonderful day or for wonderful evening are the best I wish you peace joy and happiness [Music] more information about yoga you can see on our internet pages yoga – vidya dot o-r-g / english more also on our video pages [Music]

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

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Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

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1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

3. Join Our Community

Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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Yoga for Complete Beginners – Yoga Class (20 Minutes)