Sun Salutations Tutorial & Flow | Yoga for Beginners
A lot of you have been asking for a “Yoga For Beginners” routine – so here it is!
This is a great sequence to use:
- at the end of a workout when you’re wanting to cool down, stretch AND destress, or…
- first thing in the morning to get in a quick morning yoga routine before your busy day.
At the very least, try to do this routine one per week. Even short routines like this can drastically improve your flexibility & strength as well as help you destress and decrease of aches & pains.
For me, yoga has totally transformed my mind and my body. Liz and I aren’t some kind of robots without feelings, hardships or rough times – we are real people and that means sometimes we get sad, experience loneliness, and deal with insecurities just like everyone else.
The most important thing to remember in these times is that you are not alone with whatever you’re struggling with, and that more often than not, those around you have gone through something similar.
Reaching out to others can help, but we also encourage you to form healthy habits – like eating well and exercising – that will help you navigate through hard times.
Now let’s talk about form…
Beginner Yoga Form
Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Firm your thigh muscles and lift your kneecaps. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and bring your bellybutton in towards your spine. Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling.
Come down onto hands and feet with your body perpendicular to the floor and your shoulders directly over the wrists, torso parallel to the floor. Press your outer arms inward and firm the bases of your index fingers into the floor. Press the floor away and “dome” your upper back so you are not sinking into the shoulders. Press your front thighs up toward the ceiling, lifting your kneecaps and lengthen your tailbone toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor.
Lying flat on the floor, stretch your legs back with the tops of your feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.Press the tops of the feet and thighs and the pubis firmly into the floor. On your inhalation, begin to straighten the arms to lift the chest off the floor, pulling your chest through your arms but going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel.