Day 4 – 30 Days of Yoga – Beginners Yoga (Subtitles)


“Hi, I’m Lin,” “And I’m Leo, Welcome to Day 4 of our 30 day yoga challenge We’re getting you up, getting you going, after the break.” “And our first pose is Adho Mukha Virasana, so some of you who have been following in the last few days you will recognise this pose, but if you are joining us today then we will explain it thoroughly. Right, Adho Mukha Virasana, Leo is going to demonstrate, You are going to take the big toes together, extend back onto the heels Take the legs slightly wider so that you can extend the side waist forward Extending forward, keeping those top creases of the thighs deeply moving in towards the body. And reaching forward. Extending back into the pelvis, and again If your buttocks do not reach the heels, do place a foam pad, if you’ve got a yoga pad Or a cushion, so that you can rest the buttocks onto a support Reaching forward with the arms and just being there for a few moments. So use the action of the arms, press down into your palms strongly and lift through the upper arms to the armpits, and reach the shoulder blades to the back of the waist. Take a few deeper breaths before we move onto Adho Mukha Svanasana which is Dog Head Down, you can see Leo’s coming into the pose now Okay, starting by placing the toes, turning the toes so that you can get a good fulcrum to come up into Adho Mukha Svanasana Dog Head Down. Be sure that you press firmly down with your palms. Lock your elbows and pull up through the upper arms Take this extension all the way through the spine. Lift your buttocks, draw your abdomen strongly towards your spine side. And now pushing those thighs back strongly. Go on, push, push, push, those thighs back. Open the backs of the knees.Open the backs of the legs nicely. Soft inhalation, soft exhalation. Coming for Uttanasana. So again some of you will recognise this forward fold. So either jump or step the legs towards the hands, you can see Leo’s jumping here. Now Leo’s hands are down to the floor but again as we’ve explained in the previous clips, you can see that if you are a bit stiff you can put your hands onto your thighs onto your shins, or if you have two yoga bricks, you can place your hands onto the yoga bricks as Leo’s demonstrating here. Imaginary bricks though! [Laughter} Alright, so come into your Uttanasana. From here we’re going to come into Utkatasana This is Chair Pose, you’ve got to hinge at the ankles Draw the abdomen deeply in and then reach those arms above your ears And just be in this pose for a few moments. See that you don’t stick your buttocks out Like this! You see it all comes from the front body, the lower abdomen’ s drawing towards the spine Extending through the front body and these arms have got to go back, back, back, back And now, coming to a straight legged position, Urdhva Hastasana, taking those arms up. Soft inhalation, soft exhalation. And release the arms down. Now following on from yesterday We’re going to come for Prasarita Padottonasana, Extended Leg Stretch. Forward bending action. Taking the legs nice and wide. Now remember this action in the legs. The outer foot bones have got to be sharply down. The inner thighs have got to move toward the bone side so you get that good fulcrum in the legs. There’s another little tip we can give you here, and that is the outer shin here, about the centre of the shin, has got to push down strongly. This might make the shins ache a little bit, or even give you a bit of cramp but that’s all part of the process. Putting your hands onto your hips and reach up through your front body Lift those pelvic rims, lift up, chest up. Hinge forward, come halfway. Taking your hands down to the floor. Good. Be in this position. Go on see that you push your thighs back, lift your abdomen, draw your shoulder blades deeply down Now from here, you’re going to come for Parsvakonasana So turn your left foot in, turn your right foot out and then come, walk round, walk round, walk round. keep that front leg bent, and be in this position. Now if you find that this is really challenging and a bit too much then you can have a yoga brick nearby, and put your hand onto the brick, like that. So you don’t have to go down so far and you can create that angle with the front leg. So reach and open the shoulder socket and taking the arm over the ear. And soft inhalation, soft exhalation. So to come out of this pose, you’ll come back into Prasarita Padottonasana. So you can see here, Leo’s coming forward, coming forward, coming forward. And again, if you need to have a yoga brick to your left side, then obviously place one there or you can just transfer, if you’ve got one, to your left side. And now, coming to Parsvakonasana. Walking round, walking round, walking round, coming into the action. Placing the hand and rolling the top shoulder back. Remember at this stage, this outer left hip needs to move deeply in. Lifting through the chest, and now the arm goes over the ear. Soft inhalation, exhalation. Take a breath in And then come back into Prasarita Padottonasana. Now remember how we came into the pose, with a really open chest, open upper body. Same thing here, if you can do this! Place your hands onto your hips Lift up, chest up and reach up. Good. And then slowly releasing out of the pose, you can jump the legs together, pivot the legs together, Stand in Tadasana and just take a few breaths, Now this little routine, of Prasarita Padottonasana, going into Parsvakonasana you can repeat several times. We’re only showing the once because we have time restraints, but if you want to practice two or three times, then it’s a really nice little routine to practice. Our next pose is floor work. We’re coming for Dandasana Twist now.” “So, I’m not sitting on anything, but you might find that Dandasana is quite difficult for you to sit straight to the floor, so you can always use, a folded blanket, a couple of folded towels whatever you need, whatever height you need, to get the lift that you need.” “Yes, as you can see here, there’s tremendous extension coming from the legs. So if you imagine, your feet are extending into a wall So this has to be a very sharp action, the heels are extended the balls of the feet really nice and open, toes spread. Ground down with the shins, ground down with the thighs and the thighs moving down. So as you do more and more yoga, this will become more of a natural action. It takes a little while for all the fibres to realign themselves So we’re going to turn to your right side first. So reach up with your left arm, and get the turn in the ribs So start to turn those intercostal muscles, you can take that back hand behind you a little bit more. Lift up again. And now be sharp with that outer arm and take it to the outer side of the thigh or you can walk it along, walk along, walk along, walk along, But see that you get the extension back and the elongation of the spine So be aware of that and roll that back shoulder back. Just be there for a few breaths. Don’t release the legs, make sure that the extension is fully in the legs and fully extended in the heels. Coming back to centre. Lifting up, chest up nicely. Then, we’re turning to the other side now so right arm up, and turn, turn, turn, turn, Walk that hand round, walk that hand round. Good. And then when you’re ready taking the hand to the side. So don’t be in a rush to take the arm down. It’s really important that you work those intercostal muscles in the ribs, in between those ribs. Get that action. You might find that at first it’s a bit awkward That the ribs are a little bit stuck, but eventually, eventually, you’ll be able to get that mobility of the waist and the whole of the spine. So lift up, chest up. So for this pose sometimes you want to draw the turning leg deeply towards you. [Laughter] You’ve got to try and keep these feet as level as possible. It’s a challenging thing to do. So roll that back shoulder back. Lift your sternum chest, soft inhalation, exhalation. Just release the facial features. Sometimes when we’re trying to get into a pose we tense in the face. So just make sure that’s nice and relaxed. So you’re going to come back to centre now.” “Can I just say on those twists, they are great ones to do after a period where you have perhaps you’ve been eating a little too much, indulging too much. Because the twists really massage the internal organs, as well as being very good for the spine, They stimulate the action of the liver and the gallbladder and the spleen. So they’re very helpful to do.” “Yes, and we will be adding more twists into our routines. over the next few days. So that’s the end of our sequencing now, so finish with your legs crossed. Sit nice and tall, and in your own time, take a few deeper, longer inhalations and exhalations. And we will look forward to seeing you tomorrow for Day 5 of our ‘Get Up and Go’, series.” “Thank you for joining us today, Namaste.” “Namaste.”