Easy Yoga for Beginners Getting Back Into Movement

28:37

28:37

Easy Yoga for Beginners Getting Back Into Movement

by Aphinya Deley

Type

guided

Activity

Meditation

Suitable for

Beginners

Plays

1

This gentle yoga practice is designed for beginners who are ready to start moving again—no matter how long it’s been. With simple, supportive movements and a slow pace, you’ll begin to reconnect with your body, rebuild strength, and ease stiffness without feeling overwhelmed. This is a safe space to move, breathe, and take that important first step back to your health. No pressure, no perfection—just progress, one breath at a time.

Yoga Beginners Movement Health Flexibility Breathing Self Compassion Happy Baby Pose Child Pose

Meet your Teacher

Rochester, NY, USA

Meet your Teacher

Rochester, NY, USA

Transcript

Namaste, Everyone. Today, I come with a yoga sequence. Specifically, Decide for any one of you who feel like you are behind in terms of prioritizing your health. Now by recognizing the challenges of neglecting one's own health for a long period of time. I acknowledge this daunting task. Of adopting a healthy lifestyle. However, I wholeheartedly believe by incorporating small incremental changes into your routine. You can slowly and gradually change the trajectory of your health. For the better. So please join me with this gentle. But effective practice. Come. With a strap a knee pad. And a couple blocks. And left. Trailer your practice. To suit. I'm looking forward to meet you. On the net. Why don't we meet one another on the back, Please? Lie down with your leg long out in one direction. And then extend your arms over your head. Take a deep breath in. And exhale, Stretch your arms out, Stretch your legs out, And start rocking your hips side to side. Couple more breaths right here. Your jaw relaxed in length. Create space. One more. That's a long um long legs and rock your hips side to side east Then we take the arms and the legs up toward the sky with the elbow. And the knees bent. Then you start shaking. The bug pose. The wrist, Forearms, Ankles, Calf muscles. That's losing up any stiffness in the body. And then stop shaking, Kneeing together. Toward your chest and you open your arms out like wing palm facing up. Inhale, Opening your knees and circle them away from you. Let them meet and then exhale, Draw them back together toward your chest. Three more times right here. Tool. And three, And then change the direction, Please. And three more. One. And three. Now we're going to happy baby, Which means that your feet are going to facing the ceiling with your knees bent. You open your knees wider than your trunk and you are going to try to use your hand. And hold on the little toe side at your feet. It seems, Right, You cannot hold it. Please grab a strap and place this at the ball of your feet. Make your arms longer. So then your feet can really face the ceiling. Open your knees and then push your knee down toward the floor as you kick into the strap gently. And start rocking your hips side to side. Deep breaths. Nice one. And then come to stopped. Let go of the strap of your hands and have your feet on the floor. Bring your right ankle above your left knee. And then from here, You are going to bring your left leg in toward your chest. You are going to increase the stretch by maybe intellectual hand. Behind your left thigh or bring it into the front of the shin. Once again, If it doesn't seem. . . Like you can hold it with the hand. Use a strap. Okay, And place this. Behind the shade. I would love you to make sure that your shadow bits still can be on the floor. So I don't want you to do this pose with the chest is lifting off from the ground. And use a strap in order to established that, Please do so. Couple more breaths right here, Please. One. Aim your right knee to the right. And then let go of your left leg to have your foot on the floor knee is bending Ray Licko, I've talked to Sky. Now see if you can hold maybe your right big toe with your two fingers, With the shoulder on the floor, Or maybe interlace your hands behind your back and keep your thighs in. And you start to walk up the shin and try to bring the ankle toward the chest. Put the strap at the ball of the right foot. Hold the strap with both hands. With both hands. And then kick it up to the sky. Use the Axial to draw the right leg in toward you. Two more breaths right here. Keep your jaw relaxed. And please hold both ends of your strap with your right hand. Bring your left arms out shoulder down palm facing up. And then exhale as you pull your right foot toward your shoulder. Opening your right foot to the right. And then that left knee also opening it to the left. Stop when your knee. . . Stop when your hip is level up towards the sky. You can also make the strap longer with your right hand. So then your elbow can be on the floor. And from here, Two more breaths. Exhale fully. One. Your neck and shoulder, Exhale. And inhale, Bring the right leg back up toward the sky. Let the strap go or your hands go and place your right. Ankle above your left knee once again. Arms open out, Shoulder down, Palm facing up. And these terms you are going to drop. Now, If you look at your legs, They are in a figure four shape. I want you to drop this Vico 4 to the left. Use the exhale to do that. So exhale, Go. And you want to land your right foot toward the floor with your right knee up toward the side. Okay, Maybe you might have to heel toe your left foot to the right in order for that to happen. Right foot down, Right knee up toward the ceiling. Look to your right shoulder maybe get inward Another two deep breaths right here, Deep inhale. Expand from within and exhale, Let it go. Your jaw relaxed. One more breath. Exhale. Bring your head. Up, Look toward the ceiling. Place your left hand underneath. Your left head We are going to do side crunch eight times. So you are going to use the axle to lift your chest off on the floor, But twist to the right. So you try to get your left elbow to your right knee. Please know that the lifting will not be much. But it is effective so we are going to do it eight times together. Here we go. Excel. One. 4. Five six seven eight then bring your legs back up center unhook that ankle and bring your knees together towards your chest. Rock gently side to side. Carefully, Bring your right leg down toward the floor, Knees bent, Left ankle placed on top of your right knee, And then draw your right leg in toward your chest once again. See if you insulate the hands, Can you do that by holding the back of your thighs and your shoulders are still on the ground. Or even maybe the front of the shin. Or use a strap. Don't do it with your shoulder come off from the floor. Give yourself another two breaths right here. One Then right foot go down, Right knee is bent. Left leg go up toward the sky. Maybe place the strap at the bottom of your right foot or maybe hold the big toe with your two fingers. See if you can. Do whatever option and your left leg can be straight. When you use a strap hold. Either side of the strap in both hands. Sorry, Hold either side of your strap. Then from here. Then exhale, Let go of the hole and have your right foot on the floor, Knee is bending. Left leg go up toward the sky, Maybe. Try with your two fingers. See if you can hold your left big toe and your shoulders still be on the floor or not. If it's not, Use a strap. Hold each hand with each hand. Place the strap at the ball of the foot. Straight to your left leg. Take a deep breath in. And then exhale, Pull your left leg toward your chest. Two more breaths Last breath right here. Nice and deep. Now you are going to hold Both ends of the strap with just the left hand, Your right hand, Bring the whole arms down, Palm facing up. Take a deep breath in. And then exhale, Opening your left leg to the left and also aim your right knee to the right. Stop it when your hip parallel toward the ceiling. Inhale deeply. So fully. And another dip. Inhale, Please. Then exhale, Let it go. Inhale, Bring your left leg up. Bring your right knee up. Place your left ankle above your right knee once again. Then next exhale, Drop this finger 4 to the right. Heel toe your right foot to the left as much as you have to. Until your left foot can be on the floor and your left knee point toward the ceiling. Look toward your left shoulder. And exhale, Drop everything toward the earth. Two more breaths. Inhale deeply. Exhale fully. One more breath right here. Exhale, Let it go. Then you look toward the ceiling. Keep your left hand on the floor. Right hand behind the back of your head. Side crunch to the left eight times here we go one two three four five six seven Then bring fickle fall up towards center, Your right hand go back out to the right. Hug both knees towards your chest, Rock side to side. Then we go. Feet to the floor together, Knees open. Sound like wing palm facing up. Drop your knees, Left and right. Then you stop right here. One more full breath. Inhale nice and deep. And so let it go. Now place both hands behind the back of your head. We're going to crunch up eight times right here with your knees open. Here we go. Exhale up. Two, Up toward the sky. Three. Four, 5, 6, 7, 8. Get your arms out, Leg wing palms facing up. Now heel to your feet until it becomes hip distance apart. And your knee aimed toward the ceiling. You go into windshield wiper. Drop your knees side to side, Please. Bring your knees back up toward the ceiling. Have your feet distance apart. Walk your heel toward your hip as far as you can. Bring your arms now closer to your mat. Palm facing up. Go into bridge pose Take a deep breath in. And then exhale, Press your feet into the mat. Lift your hips off from the floor. Point your knees away from you and maybe walk your shoulder under your chest even more. And lift your chin off from your chest. Two more breaths. One. To carefully you know untuck the shoulder bring that spine down one at a time toward the earth Hug both knees toward your chest. Drop both of your knees to the right. Left shoulders on the ground. Now aiming your hips away from your trunk. Close the eyes. Deep breath in. Maybe right hand hold your left knee. Exhale, Let it go. Or if you don't like that feeling, Just open your arms, Right arms out to the right. Two more breaths right here. Inhale deeply. Exhale, Let it go. Fast-breath. Inhale. So let it go. Bring your knees up center. Drop both of your knees to the left. And your hips away from your trunk. Look all the way to the right. Deep resting. Deep breath out. Two more breaths. Email. Fully exhale. Last breath please. And exhale, Fold. Now wherever your knees are, Turn yourself into that direction. Slowly bring yourself up onto your hands and knees. Bye. A knee pad Place it underneath your knee. Bring your hands down underneath the shoulder. So you come onto your hands. Then from here, You are going to walk your right leg forward. Tuck your left toes under. Come upright with your trunk, With your hip. Facing the short side edge of your mat. And your hand relaxed out by your side, Palms facing forward. Take a deep breath in, Lift your chest up, Draw your shoulder blades onto your back. Excellent lunge forward. And lengthening your chest up toward the sky next nice and long. Two more breaths. Exhale. Inhale, Lift your chest up. Next is lengthen. Excellent. Next inhale. Ooh. From here, Come onto your fingertips. And then step the right leg forward. Left knee. On the floor. From here, Step your right leg forward. Then tuck your left toes under, Left knees on the ground, Come upright with your trunk. Make your hips square with the short side edge of your mat. Allow your arm to relax down by your side palm facing forward. Take a deep breath in, Lift your chest up toward the sky. Next is long. Exhale, Lunge forward. Now next inhalation, Root your tailbone down and length all the way out to the crown of your head. Axel lunge forward. Be intentional to make your right knee always on top of the ankle. Take a deep breath in. Inhale. Next, Nice and long. Shoulder blades onto your back. Exhale, Lunge. And then you push onto your right foot. Shift your way toward your left knee. Bring both of your hands down to the floor. Set your right leg to meet your left knee meet. Hands underneath the shoulder. And drop your hips side to side, Please. Then from here step your left foot forward. Tuck your right toe. Off on the floor. Make sure your left foot points straight forward. Relax your arms down by your side, Your hip facing the short side edge of the mat. Inhale, Lengthening out from your core to the crown of your head and your heart open. Exhale, Lunge forward. Inhale root down to your tailbone and rise out to the crown of your head Exhale, Lunge forward. Now this one, Can you open your arms out and up, Chest open, Inhale. And exhale, Lunge. Push into your left foot and then chip your way towards your right knee. Bring your hands down and step your left leg back and have your left knee to meet your right knee. And drop your hips side to side, Please. Come back up center. Open your knee 50 cents apart. We're going to go into a poses call, Frit the needle. So you're going to thread your left hand first. Come high on your right fingertips. Get your left hand off from the floor. Inhale. And then thread through the right. You look up toward the sky and then the size of your left ear is going to come down toward the floor. Now if it feels quite far down toward the earth. Grab a block. And rest that left side of your head on the block instead. And then from here, Your right hand. Get your elbows bent and behind your right fingertips. Lengthening your right hip back. Take a deep breath. Exhale, Stay right here. Breathe. So your hip is. . . Stack on top of the knee. Another breath please. Carefully come away from that. I want you to unthread and start to keep turning your body to the left side of the house. Move your left leg back behind you. Look at my right leg. Make the right leap. The shin parallel with the short side edge of the mat. Now your right hand, You can have it flat on the floor. You can make a fist or you can have it on the block. The height is necessary or not, Your hip should be able to stay on top of that right knee. So you have to make that choice for your body. And when you have that, Take a deep breath in. And exhale, Push. Down into the floor or the block and send the weight towards your left foot as your body spins diagonally up towards the sky. Bring your left hand alongside the ears. One more breath right here. Take a deep breath in. And exhale, Spin the front body diagonal up toward the sky and long left side body. Then turn back toward the earth. Exhale. Thread the needle on the other side high on your left fingertips. That your right hand is under being the block. Underneath your hair so you can rest on it if you need to okay but if you don't You can just keep threading. Look up towards the sky. Now the right sides of your head come on the floor. Your hips stand on top of the knee. You have your left hand in front of you with the elbows bent and draw your left shoulder back behind you. Lengthening your left hip back behind you. Take a deep breath in. Excellent links. Or stay, Remember, Rest on the blocks. Another breath right here. And exhale length. Then carefully come unthread. Turn to the right. Get your body turned to the right side of your house. Your left shin parallel toward the short side edge of the mat. Right leg go back. On the bottom, Your left hand, Left knee, Right leg is one straight line. Take a deep breath in. And then push the floor away from you with your left hand. Send the weight toward your right foot and length out from that to your right fingertip. With your trunk diagonal of tortoise guide. Another breath right here. And exhale. Link. Carefully turn toward the earth. Take chives, Pose please, Toes together, Knees apart. Sit on your heel. Your foreheads go to the mat or full. To the block. You can rest your hands. Alongside the ears. Or maybe you can have your elbow down and then your palm is go. Behind your back. See what feels comfortable. Breathe. Connect with your breath. You did it today. Showing up And loving yourself where you are. It's not easy. But nothing good come from. An easy journey. Is always take work and dedication. Slowly walk your hands back towards your knee. And come up to a seated. Remember that you are worth fighting for. Put those energy to yourself. I hope this practice helps your body to feel better. And you feel motivated to do more good things for your health and your happiness. I see you in the next video, Everyone. Namaste.