welcome this is a beginners yoga routine to help build core strength with
consistency you will notice a difference within the upper body over time let's
begin come to your knees allowing the shoulders to fall away from the ears
no tension here in the neck take this time to acknowledge your core maybe
observe the belly moving with your breath really connecting with the
abdomen
when you're ready inhale hands overhead exhale left hand to the mat right hand
reaches overhead for a gentle side stretch inhale Center exhale to the
right continue moving with your breath singing breath with movement
inhale back to centre on your exhale taking a twist towards
the left inhale hands overhead exhale twisting to the right back to Center
twist to the left
inhale Center last twist to the right
coming back to center here go ahead and walk the hands forward forehead to the
mat for child's pose drawing the breath into the belly expanding the belly in
lower back with each inhale allowing the waistband of your pants to get a little
tighter here with each breath
inhale release coming all the way up we'll begin to circulate the wrists just
warming up the wrists here feeling the clicks and ticks
opposite direction
go ahead and interlace your fingers opposite wrist on top opposite or some
bottom gently pressing in two opposite hands
and we'll go ahead and alternate
and when you're ready we'll go ahead and begin to make a wave motion
opposite direction this is that mind-body connection take your time
release coming to tabletop wrists Center shoulders knees under hips take a moment
here to find your alignment very slight movement tucking the tailbone under
begin to puff up the upper back naturally you'll begin to feel core
activation
when you're ready go ahead and straighten the right leg tucking the
right toes
reaching forward with that left hand keep engaging the core rest here or take
it further by lifting the right foot right toes are pointed down towards the
mat pressing out of that heel embracing the Wiggles and shakes here
and release finding your alignment once again tucking that tailbone pressing out
of the upper back left leg straightens right hand reaches forward be strong
grounding through the left hand and the top of that right foot rest here or lift
the left foot toes pointed down towards the mat
release sending the hips down for Child's Pose
there when you're ready we'll go ahead and send the hips up for down dog
bending your knees shake the head whatever feels good here on our inhale
we'll go ahead and round through the spine all the way to plank shoulders
over wrists holding for one two three for by release to down dog
perfect next inhale rounding through the plank
1 2 3 4 5 release to down dog
inhale last one rounding through to plank
one two three four bye exhale sending the hips up for down dog
drop the knees here for Child's Pose take a moment to rest the arms
on your next inhale coming back to table full exhale tucking the toe sending the
hips nice and high for down dog
well go ahead and inhale all the way to plank and begin pumping the knees here
one at a time four one two three four five release to down dog take a nice
rest here feel free to drop the knees for child's pose if that feels better
and when you're ready we'll do this two more times inhale all the way to plank
begin pumping the knees four one two three four five exhale down dog you're
doing so amazing
last time inhale the plank being pumping the knees be strong
four five exhale down dog go ahead and drop the knees coming into your Child's
Pose hands rest beside your hips nice deep inhale full exhale sign out any
tension in the upper back the shoulders take this time to observe the body any
sensations within the arms of core maybe the back and the legs
inhale slowly round all the way up resting the hands on your thighs palms
facing up and open no tension within the shoulders give yourself a moment to
fully soak in the practice so can all the work that you just did
on an inhale hands reaching up overhead exhale heart center thank you for
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