Yoga For Complete Beginners – 20 Minute Home Yoga Workout!
Hey everyone. Welcome to Yoga with Adriene. I am Adriene, and I am super-excited becausetoday we have a sequence for the completebeginner. If you’re new to yoga or you’vebeen curious about yoga practice and all itswonderful beautiful benefits, this is a greatsequence for you. You don’tneed any blocks, you don’t need any blankets;all you need is your body and an open mind. If you have a mat that’s great, but otherwise,open mind, open heart. Let’s get started. OK, my friends and my new friends, we’re goingto begin in a cross-legged position we callthis Sukhasana, or the easy pose, the poseof ease. Take a second here to check in withthe breath by maybe looping the shouldersa couple times forward, up, and back. Inhalelooping forward, exhalegrounding down and back. Just finding a littleorganic movement, and then maybe checkingin with the neck by maybe just moving oneear over one shoulder. Then we’ll go forwardinto chest, shaking the head, yes and no. Coming back to center, we’ll bring the headover the heart, the heart over the pelvis. Take a second to maybe close your eyes orsoften the gaze so you can maybe go inwarda little bit as we find alignment; head overheart, heart over pelvis. We life the sternum,lift the chest, and then again,ground down through the elbows on the exhale. Find a nice space between the ears and theshoulders. We just come into the moment witha little integrity, whatever that means toyou. For me, it means body awareness, mindawareness, noticing where my thoughts are,and coming back to thatbody awareness. See if you can begin to deepenyour breath; nice, long inhale in and a nice,long, juicy exhale out. Keep that going; nice,long inhalation and a nice, long, extendedexhale out. Draw your palms together at the heart, takea deep breath in. Each time we come here,this is a great little beginners’ tip: Eachtime we come to this mudra, we call it AnjaliMudra, you can think about lifting your sternumor your heart up to your chest. Often whenwe get a little bit tired, and wewill in our practice, we can have this littlereminder to loop the shoulders and lift thesternum to the thumbs each time we come tothis hands-at-the-heart or this prayer position,Anjali Mudra. Practice that now. Inhale, liftyour sternum up to your thumbs, draw yourlower belly or your navel in to meet yourspine. Again, we’re just coming into thisactivebody but with this sense of ease. This isgoing to be a wonderful tool for beginninga yoga practice; just finding the balancebetween active body, strength, engaging qualities,and then also a softness, an ease, a lightness,a calmness, if you will. Finding a place wherethose two can dance and be together is whatour yoga is all about. Interlace the fingertips, follow your breath. As you inhale, press the palms forward, up,and back. Nice and easy as we climb up theside body, climb up the spine. On your nextexhale, release the fingertips down. Nothingfancy, just checking with the body, checkingwith the breath. Inhale again. Forward, up, and back. On yourexhale fingertips release with elegance, withease; opening the shoulders, opening the chest,checking with the side body. One more as weground down through the top to the thighs. Deep breath and exhale release. Take your right palm to your left knee, situp nice and tall. Send your left fingertipsbehind the tailbone. As you inhale, lift up,lift your heart, exhale journey towards theleft. Find a gentle twist. Navel draws intowards the spine, and we remember that wecome to the mat to have an experience in ourbody. Don’t crank yourself into the posture. Have theexperience of gently moving into the twist,maybe closing the eyes for one last breath. We gently release back to center and takeit to the other side; left palm to right knee,sit up nice and tall. This time I’m goingto turn to the side so that you can see myspine. The tendency is going to beto round forward. We spend a lot of time hereall the time, so no worries. In time, we’regoing to begin to lengthen tailbone down,lower back becomes nice and long, heart lifts,shoulder blades ground down, and we find ourtwist. What I’m trying to say is don’t sacrificethis lift in the heart and this length inthe spine for a deeper twist. This is wrongy’all; it’s just wrong. Find what feels right,what feels good. It might mean that you don’tgo all the way far back at first. We keepa nice mindful twist, using that exhale tojourney a little deeper, even if it’s justenergetically, and then gently releasing backto center. Take a second one more time to interlace thefingertips with the heart. Inhale, palms reachforward, up, and back. Long puppy belly westretch; lift it up high, and then exhale,release fingertips to the mat. Side body stretchnice and easy, keep grounding through thelegs. The legs aren’tjust limp, they’re nice and active; tops ofthe thighs drawing down. Plant your left palm or left fingertips, beginneryogi’s choice. Press into the palms or thefingertips, and then send the right fingertipsup, think up, up, up, up, and then go over. Careful not to just go over trying to mimican asana that you’ve maybe seen before; havean experience. Inhale,reach it up, keep this lift in the heart,and then exhale, side body stretch. Here,we’re not going to hold, but we’re going toset the tone for our yoga practice and ouryoga journey by finding a little self-expression,finding a little movement. You might swayup and down, front and back, you might closeyour eyes, you might stretch your mouth, youmight wiggle the fingertips. Draw the shouldersaway from the ears, take a deep breath in,and exhale swiftly through center and to theother side, creating space in the body, connectingto the breath. Remember, there’s no rightor wrong. It’s great, just takes the edgeoff. We’re going to learn some basics,we’re going to focus on alignment, but reallyit’s about that self- expression. Find a momentor two to find a little movement, and thenswiftly we come back to center. We’re going to take the palms and dive forwardsonto all fours. I’m going to align wristsunderneath the shoulders and knees directlyunderneath the hip points. I’m pressing intothe tops of my feet; toes are pointing straightback and my palms are spread super-duper-wide,spreading the palmslike starfish. The most important thing Ican teach you at this moment is to connectwith this upper current of energy, whateverthis means to you, and that means not collapsinginto the bones, but pressing up and out ofthe earth. That means connecting to everypart of the foundation, all partsof the body that’s pressing into the mat,and then remembering the find that integrity;head in the heart, heart over the pelvis,but maybe creating a nice tabletop position. We’re not sitting up straight anymore, we’vemoved our center of gravity, but I can stillwork with that alignment: Head, heart, andpelvis in line. Notice how I’m drawing my shoulders away fromthe ears and I’m remembering that my head,this neck, is an extension of the spine. I’mnot hanging out here, I’m not crunching here,but I’m going ahead and taking the gaze downfor now and finding a nice, long, beautifulneck. You might feel a littlebit of pressure in the arms and the wrist. Keep pressing up and out of thepalms so that we can begin to build strengthrather than collapse into thebones. From here, one more breath. I’m goingto exhale. On your next inhale, loop the shoulders, dropthe belly, tailbone tilt uptowards the sky as I look forward. A littlecat-cow; long neck. Take yourtime, no rush. On the exhale, I start at mytailbone, I travel up thespine, walking up the spine until the crownof the head is the last thingto release. Take a breath cycle, in and out,letting the weight of the headgo. Navel’s drawing up towards the spine. I’m pressing into the tops of thefeet, I’m pressing up and out of the palms. Deep breath in, inhale, loopingthe shoulders, heart radiates forward. Thenon the exhale, tucking thetail, drawing the navel up, closing the eyesto really have an experience,we call this spinal-flex or cat-cow. One moreinhale. Pressing into all 10knuckles, exhale, curling the tailbone in,starting there, traveling up thespine; chin to chest, crown of the head releases,and then we inhale backto tabletop position. Curl your toes, walkyour fingertips back, a littleyoga for the feet, a little beginners’ feetmoment. For some this is no biggie. For others, yourdogs are barking at you rightnow, so you might just stay here. Others mightwalk the palms all the wayup. Find that lift in the heart, deep breathin, press into your pinkytoes. This is a great opportunity to rollthe wrists out. Stay connectingto that breath. Don’t worry about how to breathe,just continue to playwith the breath; deep in the breath. Thenwe’ll come back to all-fours. Come on to the tops of the feet again. Inhale,extent the right toes outlong. Go ahead and bring the right toes tothe earth. We’re just going totake a couple of seconds to breath into theback of that right leg, breatheinto the calf. Notice I’m not collapsing intomy shoulders, but I’mmaintaining that lift so that slowly, I canbegin to build that strength inthe arms and just that energetic body, thatlift, we call it Hasta Bandha;the hand-to-earth connection, this upwardcurrent of energy. Notice how I’m rocking a little bit back andforth, just finding that sitbone to heel connection. I’m working it, drawingmy navel up towards myspine, knitting the lower rib cage and keepingthe neck nice and long. Thenrelease back to tabletop position and takeit to the other side. Curlingthe left toes under now, stretching out theback of that leg, the calf,while still maintaining a nice line from thecrown of the head to the tipof the tail. Breath, and then we’ll bringit back to tabletop position. Curl the toes under, walk your palms out,and then slowly, we’re going towalk the knees back here. Elbows are goingto drop in line with theshoulders and in line with the wrists. Thenmy pelvis is going to tilt upas my forehead maybe comes to the mat andheart melts down towards theknees. If your shoulders are having a wake-upcall right now, maybe youpulse in and out of it a couple times. Wecall this Anahatasana, or heart-to-earth pose. This is a like a puppy posture,like a half-downward dog. Take a couple of breaths, sway a little fromside to side. My shoulders areactually a little tight, a little sore frompractice yesterday, so I’mfinding a little bit of movement. I’m neversitting in any sharp pain ever,but using my breath as a tool to move beyondthe pain and find somemovement. Again, notice how the elbows, they’re goingto want to come out. See if youcan keep them in line with the wrists andthe shoulders. One more breath;heart to earth, pelvis tilting up towardsthe sky. Then I’ll begin to curlthe toes, inflate at the heart, inhale, lifethe heart, press into thepalms, and then slowly, one leg at a time,nice and slow, I’m going to liftthe sit bones up, dropping the left heel thenright, and come into ourfirst downward dog together. Palms pressinglike starfish into the earth,keeping that upward energy, that upward currentup through the palms,through the arms, so I’m not collapsing myweight. I’m finding this nicelength in the spine. Notice how I have reallyyet to straighten both mylegs yet. Don’t worry about what you thinkdownward dog is supposed to looklike, but my beginner’s tip, and this is greatfor all yogis; we always tryto inspire each other in the yoga world tocome back to a beginner’s mind. I think downward dog is a great place to checkin with that beginner’smind, by first maybe finding a little movement,peddling the feet, drawingthe shoulder blades in and together. Takea deep breath in, and thenexhale, come back to the knees, and walkingthe fingertips back up for alittle rest. Loop the shoulders, maybe a coupleof circles of the wrists,and we dive in for more. Here we go. Palms to the earth, belly to the tops of thethighs. This time slowly,slowly building to a nice still dog wherewe take a second to be with thebreath. Tops of the shoulders are drawingaway from the ears. My two bigtoes are turned in just slightly, sit bonesshining up towards the sky. Iknit my lower rib cage together, I press upand out of my palms, I makesure my head is nice and loose, not holdingin the neck. Tops of the thighshave this sweet inner-spiral going in towardsthe back of the mat. I take anice deep breath in through the nose thenexhale out though the mouth. It’sallergy season here in Austin. Inhale in throughthe nose and exhale outthrough the mouth. Bend your knees generously, go for a littlewalk slowly up towards thefront end of your mat, come on to the fingertipswhen you need to. Together, we’ll land in a forward fold; feelhip-width apart, knees bent asgenerously as you need, and we let it allhang. Breathe, breathing into thelower back, Uttanasana. We might grab theelbows and rock a little side-to-side, then releasing the arms, bringing themto the waistline, perhapsusing the thumbs to hook behind the back asI loop shoulders, pressing allfour corners of the feet, and slowly riseup coming into a superhero poseas I loop the shoulders by not lifting thechest. I’m actually going to thefront so you can see me loop me a little bitbetter. I’m coming into a mountain pose, we call thisTadasana, with the feet hip-width apart, toes are pointing forward. Really,this is about connecting tothe earth, feeling strong. We practice thishere so later on when we comeinto all these other fun, crazy poses, wepractice, again, that upwardcurrent of motion while also grounding down. For now, just check in withthe feet, spreading awareness through allfour corners of the feet, perhapsdrawing energy up through the arches to thefeet, maybe even lifting theknee caps, toning the quads; just bringinga little active energy into thebody as, once again, we draw the palms togetherat the heart and, lift thesternum to the thumbs. Tuck your pelvis in,everyone. Again, close youreyes, find that head over heart, heart overpelvis; this time pelvis overheels or the center of the heels. Interlacethe fingertips, soften theknees, find a little buoyancy as we inhale. Reach forward, up, and back. Anice tall stretch, and then exhale releasingthe fingertips down, just likewe did when we were seated. Opening the chest,inhale, soft knees, reachingforward, up, and back. Tailbone lengthensdown, tuck your pelvis, andexhale opening the shoulders, fingertips mightmove a little bit. Maybechecking with the neck this time: Inhale,forward, up, and back,lengthening the tailbone down, exhale. Take a second to draw a couple of circleswith your nose, check in with theneck. Often, we think in yoga, we have tobe in these crazy pretzel shapes,but really for me, each day; yoga really beginswith this movement, thisgesture; drawing circles one way and thenthe other, checking with my neck,grounding down through my shoulders, elbows,and fingertips. Feels good. Take a second, soft knees, to bend the knees,and then reach the fingertipsout; Volcano Pose. I’m lifting my toes, justto press into all four cornersof my feet. I’m tucking my pelvis in. Yourarms might get tired right away. With practice, you’ll notice this gets easier. Pull the thumbs back, find aflying-V is you feel like this, no space;find some space. Release the toesback down if you haven’t already and breathe. Spread the fingertips incelebration of you and your new yoga practice. Then take the right hand and grab the leftwrist, again, just like we didbefore in the side body stretch, think upand over. Rather than just to theside, think up, length, length, length, andthen over. This will look alittle different for everyone. Again, youcould find a little self-expression as you maybe sway a little backand forth. Then we’ll come backto center. I know arms might be getting tired;hang with me. Grab theopposite wrist, think up and over as you breatheinto the stretch. Grounddown through your feet. Remember that sitbone-to-heel connection; tuckyour pelvis. Then we come back to VolcanoPose for one breath. As we inhalelook up, by drawing a line with the nose up,and then exhale back down atthe heart, palms to the sternum as we liftit up. Bring the hands to the waistline. We’re goingto take the right footforward and the left foot back. I’m wantingto get to a place . . . I’m notgoing to spend too much time on all the finedetails because I’m wantingjust to get a taste for things. Right toesare going to point forward, lefttoes are going to point towards the frontleft corner of the mat. I’m goingto make sure that I’m on two planes ratherthan one tightrope, like twoskis so I have lots of space, maybe hip pointapart. Take your right thumb,pull your right hip point back, then see ifyou can tuck your pelvis and dothis thing we’ve been working on where wealign head of heart, heart overpelvis. The tendency is that the pelvis isgoing to want to spill back, butI’m going to lengthen the tailbone down, tuckmy pelvis and find integrityin the torso, lighting that fire in my belly. too. Hands on the waistline as I loop the shouldersand breathe. Back heel is onthe earth strong, both legs are charged bymaybe squeezing the inner thighstogether, finding that scissor effect. Gotexcited there. Then finding thateffect in the crown. Breathe. You can stayhere, bending the front kneegenerously. Eventually, I’m going to wantto get to a place where thebottom of that thigh is parallel to the earth,but in due time. I can stayhere, hands on the waist, or I can reach thefingertips behind the ears andreach it up. I’m in Warrior I, Virabhadrasana I. Pull thethumbs back, remember youralignment. Draw your navel in slightly, breathe. If you feel like . . . hugthose inner thighs together, find stabilityas you breathe. Take a deepbreath in, inhale. As you exhale, open upto the left side of your mat;Warrior II. I might walk my front toes towardsthe front edge of the matand I might find a little bit more space,a little wider stance is what I’mtrying to say, as I pull my pinkies back andfind that lift in the heart. Breathe. Strong legs, and then exhale, handsto the waistline. I’m going toturn my right toes in and my left toes outto take it to the other side. We’re going to work in reverse order here,so a little yoga for the braintoo, coming into our Warrior II on the leftside first. Bend the knee. The tendency is you’re going to be like, “I’mnot strong, so I’m going tohang out. I’m going to not bend that kneeso far right away,” but I thinkyou’ll be surprised. Get in there, get a littlejuicy, make sure your feetare stacked just where you need them so we’renot on that tightrope. We’rereally paying attention to our foundation,working our yoga poses from theground up. Deep breath in, and exhale, handsto the waistline. Then I’mgoing to step the back foot in just a littlebit so that I can bring thatback heel to the earth. Strong legs, stronglower body, as I move my hippoints gently towards the back edge, we’rejust now on the front edge ofthe map. Lengthen the tailbone down, findthat lift in the heart. We canstay here or we can reach the fingertips behindthe ears to come up:Warrior I in the opposite side. Again, don’tworry about trying to createthat perfect image, that perfect asana. Itreally is about having anexperience, and then growing the pose. Thatmakes it fun too, and lesswork. One more nice, long inhale in here. Hang withme. Hug those inner thighstowards the midline, and on an exhale, flowwith the fingertips down backto the waistline for a little stability, hookingmy thumbs behind here. Then I’m going to turn the left toes in, comeback to center, and I’m goingto heel-toe-heel-toe my feet back into center. When you hear that in yogaclass, that’s what this means: Heel-toe-heel-toe. It’s silly. This time,I’m going to challenge my center of gravityby coming feet flush together. Before we were hip-width apart, now I’m goingto stand up nice and tallinto tadasan, where I’ll finish my practicetoday, bringing the fingertipsdown, maybe closing the eyes, challengingthat center of gravity; takingthe experience of my practice and drawingthe palms together at the heart. Inhale in, and nice, long exhale out: Tedasana. That was just a simple sequence to get usstarted. The hardest thing Ioften discover, and I’m sure many yogis willagree, the hardest part isjust showing up; just rolling out the mat,just getting to the gym, gettingto class, taking a moment for yourself. Congratsto you for making it thisfar. You can favorite this video and returnto it once a day for a week,see how that goes. Check out our ‘Foundationsof Yoga’ series, also reallyawesome for beginners where we get back tobasics and we take the time tobreakdown each pose. Leave comments or questionsbelow. Subscribe to thechannel if you haven’t already. I will seeyou next time. Namaste.