what is up guys welcome to the ten days
your a challenge with me Galvis eternal
I'm here to be you a babe I they fooled
yoga routine that lasts for about 10-15
no more than 20 minutes I'm going to be
focusing a lot on the fundamentals of
yoga what yoga release and how you can
implement yoga into your life so there
are many ways that you can practice yoga
and there are many styles of yoga as
well
we have hatha yoga we have astanga-yoga
be just yoga power yoga hot yoga and in
my opinion all those styles are good as
long as they defeat whatever your
purpose of your practice is so my goal
for this channel is for beginners to
start practicing yoga but also for
beginners to get an idea of how they can
start doing their own sequences and
their own practices based on their
individual goals also if you are a
advanced yoga practitioner you can also
do this challenge with us and maybe get
some insight on some informations from
the sequences and routines that we're
going to be doing we're going to be
focusing a lot on the fundamentals of
yoga we're going to be touching base on
what for folding is what back bending is
how to stretch your hamstring how to
stretch your hips your shoulder so by
the end of the 10 days you can either
repeat the 10 days and make it a long 30
days you have a challenge for yourself
or hopefully you got enough information
for you to start your own yoga practice
that works best for you
so finally thank you guys so so much for
watching thank you for joining in if it
weren't for your comments on my previous
video I wouldn't be doing this challenge
so I'm doing this thing to you guys
thank you all for the support I hope you
can take something from these 10 days
practice that we're going to be doing
and our time together to be the
challenge it's all get it a to comment
down below ask me any questions that you
may have doing these 10 days I am going
to do my best to answer to all the
comments that I possibly can but let's
all each other
answer each other comment to each other
and help each other it's made this
community a community of Road unity and
love where we all grow together and we
all learn from each other so that's it
without further ado let's get started
alright guys so let's start on kneeling
pose sitting on our heels chest tall and
shoulders back place your left hand on
your chest and your right hand on your
stomach we're going to take a deep
inhale and we're only going to let our
right hand move that means that we're
only breathing from our belly breathing
is the most important part of your yoga
practice your attention and your
awareness should always be on your
breathing throughout your practice so
whenever your mind start to wander or
whenever a pose feels too hard always
come back to your breathing and check
how you're breathing if you're breathing
too fast
try to always slow it down as much as
you can
we're breathing only through our nose
doing what is called we I eat bread
which is a style of breathing where you
are only using your nose to take air in
and only using your nose to excel and
you're also doing a small contraction on
the back of your throat and this create
a ocean-like
sound so your breathing should sound
kind of like this
try to keep this breathing through our
entire practice let's begin by placing
your hands on the mat shoulder width
apart fingers are spread wide and we're
gonna go into our knees this is called
tabletop position from here we're going
to inhale arching our backs looking
forward and then we're going to exhale
and round our spine
this is called cat cows it's the best
way that you can use to warm up your
spine knowing the difference between
arching like this opening the shoulders
and then rounding bringing everything to
Center and try to your core we're gonna
go for one more inhale look forward arch
your back open your chest exhale round
your spine engage your core and look
down keep your attention on your
breathing and go back to neutral
position from here tuck your toes under
angle to your first downward-facing dog
of your practice so if this is the first
time doing this post or your heals
doesn't quite get yet to the floor that
means are your hamstrings still too
tight as you practice goes on you're
gonna be able to get them lower and
lower into your mat as for now try to
bend one knee at a time and start
opening your hamstrings one by one
press firm on to your hands and look in
between your knees so now we're going to
be doing our first mini ASSA of our
practice we start by going into plank
position
inhaling when you go there then you're
going to exhale lower down with control
then II he'll go to upward facing dog or
Cobra and then exhale go to down duck
we're going to reset or reading by
taking five long
inhales and five long excels on
downward-facing dog this position may
seem really hard at the beginning but I
promise you that as you practice this
pose will become a resting pose for you
if your shoulders start getting too
tired please feel free to come back to
your knees go to Child's Pose
take rest and do the practice at your
own pace let's warm up our body doing
some Sun Salutations when your knees
look forward exhale step forward to your
mat who rise your chest up and exhale
fall forward doesn't really matter if
your hands are on the floor it can be on
your shin then inhale rise all the way
up look at your thumbs and exhale bring
your hands to your heart center
étoile again hands up look at the sky
and exhale fall forward you can just
slightly bend your knees if your
hamstrings are still too tight from here
inhale halfway up plant your hands and
exhale to plank and keep exhaling while
you lower down to chaturanga then inhale
upward facing dog and then exhale to
downward facing dog
the whole sequence that we just did is
called Sun Salutation a in a regular
binge as a class or also serie Namaskar
a on other styles such as ashtanga yoga
in traditional Sangha yoga we do these
sun's rotations for five times each we
have a and B for the purpose of this
video we're going to be doing three a
and 2p bend your knees again you can
step or float to the top of your mat
inhale look forward and exhale fold
inhale rise your hands up and exhale
bring your hands this time to your side
some a city heat from here rise again
look at the sky and bring your hands
down to the mat from here inhale halfway
lift exhale plant your hands a step back
or float to the back of your mat inhale
rise up and exhale to your downward
facing dog
make sure your breathing slow and
control if you get tired and your body
start to bring that energy up try to
always bring it down bring it back to
peace by making each inhale longer and
each excel even longer than the inhale
bend your knees last Sun Salutation
float forward or step to the mat inhale
rise halfway and exhale fall forward
inhale bring your hands up to the sky of
your thumbs and exhale bring your hands
to heart center from here rise your
hands up to the sky and exhale fall
forward from here inhale halfway lift
now you can step back float or you can
try a handstand if it's in your practice
it's in your practice do a handstand
control lower than to share Ranga in the
excel inhale upward facing dog and
exhale downward facing dog for five full
long breath I start on my previous video
Yoga is not about the process the
sequence is how well you look and it's
definitely not about achieving a nice
handstand we only do those advanced
poses or arm balances in order to create
awareness into our body and bring more
awareness into our practice always
remember that it is your practice and
you need to make it that it feels right
for you bend your knees again float or
step to the top of your mat inhale
halfway lift and exhale forward full
inhale rise all the way up and exhale
bring your hands to heart center
now seer Namaskar B we start by chair
pose who katasonych
a hail up look up your thumbs when your
knees and exhale forward fall from there
inhale halfway lift
exhale plant your hands flow to the back
of your mat inhale halfway and exhale to
downward facing dog
now bring your right foot in the middle
of your hands inhale rise to one and
exhale bring your hands to the mat keep
excelling while you're lowering down to
chaturanga inhale upward facing and then
exhale back to downward facing dog
other side between your left foot in the
middle of your hands back foot is 45
degrees inhale warrior one exhale plant
your hands keep exhaling inhale up and
exhale down what we just did is called
Surya Namaskar B and it's a little more
complex than rotation number a because
we're adding the Warriors and we're
adding their chair pose as well in
ashtanga yoga you will be doing these
sequences five times each but if you're
doing a personal practice you just do it
as many times as you like now go back to
the top of your mat fall inhale halfway
lift and exhale forward for we know a
little faster this time now inhale rise
all the way up bring your hands together
look up the sky and exhale bring your
hands to the heart center inhale back to
chair pose look at your thumbs and
exhale fall completely inhale halfway
lift exhale step or float to the back of
your mat keep excelling while you're
lowering down to chaturanga inhale updog
and exhale to downward facing dog bring
your right foot in the middle of your
hands back foot is 45 degrees inhale to
warrior one and excel to plank low in
down to chaturanga inhale upward facing
downward facing keep that exhale and
bring your left foot in the middle of
your hands rise up warrior one and
exhale lower down chaturanga
inhale upward-facing dog and now go to
Child's Pose to rest and reset the
breathing and you made it we're almost
at the end of the practice I wanted you
guys to first understand how to breathe
and understanding that breathing goes
with the asanas or the poses and that
breathing is the most important part I
also wanted you guys to understand what
a bj is and Sun Salutation a and B
because those are sequences that you'll
be doing a lot in the middle of your
practice and in between poses and in
between sequences so now let's finish
off by laying down on your mat when I do
a reclined twist so feel comfortable
first then bring your left knee to your
chest and twist it over to your right
side from your belly not from your hips
look to the opposite side your left hand
or shoulder
let's work on the other side bring your
right knee to your chest twist over to
your left and look at your right
shoulder bring your knees toward your
chest and do little circles to the right
and to the left to message out the lower
back bring your feet to both of the
corners of your mat and relax into
shavasana feel free to stay on this pose
for as long as you want
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