Hello and welcome for 10 minutes beginner's yoga class. Lisa and Sukadev welcome you for this video presented by Yoga Vidya.
Stand in front of your mat, heels and toes together. Exhale, put your palms together.
Sun salutation. Inhale, bring your arms up and a little back. Exhale, bend forward, put your hands next to your feet and bend your knees.
Inhale, put your right leg back, knee on the floor. Retain both legs back and body straight.
Straight line. Exhale, put your knees, chest and forehead on the floor.
Inhale, come to the cobra, lower your abdomen and pull your shoulders back.
Exhale, lift up your hips and lower your heels, dark pose.
Inhale, put your right foot forward in between your hands, put your left knee down.
Exhale, both legs forward in between your hands.
Inhale, come up and arms back and exhale, lower your arms.
Inhale deeply, exhale, palms together. Inhale, arms up and back.
Exhale, bend forward. Inhale, left leg back, knee on the floor. Retain both legs back, body straight from heels to head.
Exhale, lower knees, chest and forehead to the floor. Inhale, come to the cobra, shoulders backwards.
Exhale, hips up, heels down. Inhale, left foot forward in between your hands.
Exhale, both legs forward in between your hands.
Inhale, lift up your arms and back. Exhale, lower your arms.
Inhale deeply, exhale, palms together. Inhale, arms up and back.
Exhale, bend forward and down. Inhale, right leg back, knee on the floor.
Retain both legs back, body straight.
Exhale, knees, chest and forehead to the floor. Inhale, come to the cobra.
Exhale, inverted V. Inhale, right foot forward in between your hands.
Exhale, both legs forward in between your hands.
Inhale, slowly come up with bent knees.
And exhale, lower your arms. One more round. Inhale deeply.
Exhale, completely palms together. Inhale, arms up and back.
Exhale, bend forward by your hands. Inhale, left leg back, knee on the floor. Retain body straight.
Exhale, lower knees, chest and forehead. Inhale, come to the cobra, shoulders backwards.
Exhale, inverted V. Inhale, put your left foot forward in between your hands.
Exhale, both legs forward. Inhale, arms up and back.
Exhale, lower your arms.
Now, slowly lie down on your back and relax for a few breaths.
Inhale, up them and up. Exhale, up them and down.
Now, put both legs together. Feet together.
Put your arms next to your body and lift up your legs and come up to the shoulder stand.
Support your back and breathe a few times deeply.
Come only as high as you can and keep your feet and your calf muscles relaxed.
Breathe deeply and feel the breath moving in and out.
Now, lower your legs a little bit behind your head.
Put your hands on the floor and come out of the position to the lying position.
Palms on the floor. Put one vertebra by vertebra on the floor.
Then put your feet on the floor and continue towards fish position. Feet together.
Hands underneath your thighs, thumbs on the floor and palms on the floor.
And lift up your chest, putting your head back.
Lisa is coming up quite high. If you need, you can only come up a little bit.
The important thing is you contract your upper back, you stretch your abdomen and your chest.
You breathe deeply and feel that wonderful opening, that opening in your abdomen, your chest and your throat.
Slowly lift up your head a little bit. Lower your chest.
Come out of the position. Breathe two or three times deeply with your abdomen.
Inhale, abdomen up. Exhale, abdomen down. Inhale, abdomen up. Exhale, abdomen down.
Now bend one knee, grasp hold of your knee and sit up to a sitting position.
Stretch out both legs. Inhale, lift up your arms and exhale, bend forward.
Grasp hold of your feet or if that's too much, then grasp hold of your ankles or your calf muscles.
Find a position which is comfortable for you.
Make sure your toes are relaxed, your feet are relaxed.
And as long as you're beginner, please don't pull yourself. Just relax.
Feel the gentle stretch in the back of your legs. Feel the gentle stretch in your back.
And feel the massage of your abdominal organs when you inhale and you exhale deeply.
Slowly when you inhale sit up.
Put your hands behind you on the floor.
And now lift up your hips, lift up your chest for the inclined plane, the counter posture to forward bend.
And with your next exhalation, lower your hips.
Lie down on your abdomen for cobra position.
You put your hands under your floor, on the floor underneath your shoulders.
You put your head forward, you lift up your chest slightly and pull your shoulders backwards.
Breathe deeply, feel your chest expand, feel your mind expand.
Slowly come out of the position and lie down on your back for a short relaxation.
Lift up your hips, contract your buttocks.
Lift up your hips, contract your buttocks and relax.
Lift up your chest, contract your upper back and relax.
Let your toes fall towards the outside, palms upwards and relax.
Now you can relax a little longer.
I'll let you relax in silence.
See you next time. Yoga Vidya wishes you a wonderful yoga practice.
