Sebastian Brosche · 18 min · 1,776 words
Previously titled: basic yoga for beginners
Hi guys, welcome to the website and to your first program. So this is a five day program starting Monday and finishing Friday. And this is great if you're completely new to yoga. But please go to the tutorials, the beginner sequence and work yourself through those videos so you know what I'm talking about.
Okay. So I only want you to focus on two things. Let's get completely about Jiu Jitsu for a few minutes and only focus on trying to breathe like I'm coaching you and also do the positions right and only focus on those two things. Don't think about a million other things.
Just breathe and do the positions right. Okay. Today we start with pure stretching. So we're not going to flow.
We're not going to do handstands. We're just going to focus on stretching. Okay. First position, squat and push your knees away from each other.
Take a few breaths here and imagine yoga breathing is like fogging a mirror. So put your mirror in front of you like this and inhale and then fog the mirror. Now do this again, but fog the mirror through the nose. So you shouldn't feel the sound in the nose.
You should feel the sound in your throat. Try again. And try to work for a minimum of four seconds on the inhale and a minimum of four seconds on the exhale. Try again.
And that's it. Try to keep this kind of breathing for the whole session. Step your right foot back and place your left foot between your hands and start with the hips high and just tiny, tiny rocks forward and back. And try to incorporate this breathing that we just practiced, the fogging of the mirror breathing.
Just tiny, tiny rocks back and forth. Now place your back knee down, flatten out your right foot and then do long stretches, but super slow. So stretch your left leg as straight as it becomes and forward and try to lower your hips as far down as you can. Stretch the left leg, bend the left leg.
Let's do two more. Try lifting the toes on the left foot and switch sides. Right foot forward, left foot back. Start with your hips high and just do tiny rocks backwards and forwards.
Try breathing. Relaxing your neck and your shoulders is one of the first things we do as a beginner's mistake. So if you feel tension in your shoulders and neck, move your head and relax your shoulders back and down. So put more weight into your foot and less weight into your hands.
Put your back knee down and do slow big movements. Straighten your right leg as much as you can and forward hips down. Back toes point up and forward lower your hips. Couple more.
Last one. Nice. Come to a kneeling position. So knees together, feet slightly apart, sit down on your heels and if this hurts your knees then I would put something between my calves and my thighs.
So you're kind of higher. If you still feel that you're leaning forward, leaning forward is okay here but I want you to lean back as much as you can so you can get a stretch on the front of the thighs and the hip flexors. This might be more than enough for you. Maybe you want to place your hands behind you but my guess is that you're super strong here and these combined, these two muscles are for sure the biggest muscles in the body So I want you to engage your core and squeeze your butt to actually be able to stretch the front of our thighs.
Just take five breaths here and try to squeeze your butt so you can feel the stretch on the front. If you hold your breath and if you tension up your face and bite and grind your teeth then you're doing something wrong. Try to stay in a place where it feels good in a painful way. One more breath.
Sit down on your butt and cross your ankles. Right ankle in front of the left. Your knees are probably going to be really high here but I want you to move everything slightly away from you and push the knees down as far as they go and if you feel pain on the outside, use props to block yourself up so that you can push your knees down and they get blocked by your object. Place your hands on knees and move your spine around.
My favorite exercise of all time because you can get into the hips, into the lower back and even into the neck in the same exercise. Practice breathing and doing this right. So inhale up, exhale even rhythm. Inhale up, exhale circle.
Do more inhale, exhale. Inhale and exhale. Switch the crossing of your ankles so get the knees down as far as you can go and if your knees are pointing really high you need to sit up onto a pillow or something so that your knees come more in level with your hips. Let's go the other direction and try to get the side stretch as well.
So start leaning to the side, lean forward, lean to the side and up. Inhale and exhale. Inhale and exhale. Inhale and exhale.
Keep fogging the mirror for two more rounds. Nice. Come back to a squat and stretch your one leg out to the side. Let's take the left leg, point the toes up and make sure your heel is touching your butt or close to it.
So on your toes on the right foot, take a breath here. Straighten both legs so that your hips are high and move to the other side. So toes to the ceiling and toes in the floor. Back to center.
Keep going from side to side. You can inhale in center, exhale stretch. Inhale center, try to go to the top and exhale go to the very bottom. Inhale top, exhale bottom bottom bottom.
Two more inhale top, exhale bottom. Nice. Let's move on to all fours. Let's just do some classic spinal rolls starting really slow.
Knees under hips, hands under shoulders, spread your fingers and straighten your arms. So don't bend your arms and don't move your arms here. Just relax your belly down and try pushing your chest forward so that you hug your shoulders back. Look forward.
Take an inhale and exhale lift your belly up into your spine and put your chin to your chest. Again, inhale belly down, exhale chin to chest and round your spine maximum. Five more inhale, exhale. Inhale, exhale.
Inhale, exhale. Two more inhale, exhale. Last one, inhale and exhale. Nice.
One more stand on your feet and interlace your arms like this. So you can actually start in a squat here with bent knees and then you lean into your toes and lift your butt as high as you can without straightening your legs because when you straighten the legs you bend the spine and you want your spine to be flat and long here. So start with bent knees. It's probably going to be intense to stay here for a long time for your legs because when you bend the knees you need to exert more force into the legs but if you do that you will be able to relax your spine.
Take five deep breaths here and try to breathe into your spine because your belly is pushing to your thighs so it's easier to breathe with the back of your body. Three more breaths. Inhale, exhale. Place your hands down into the ground.
You can stay on your fingertips. Try straightening one leg and bend the other leg and then switch. So you're squatting with one knee and straightening the other. Go slightly from side to side and this kind of dynamic stretching I'm a big fan of this because no matter how stiff you are you can get into the super intense poses without getting fatigued or without the risk of injury.
So you kind of go to 100% and then back straight out of it. Don't tense your neck. Let your head hang and dangle here. And then let's move on to all fours.
Move your fingers back, turn your fingers back so that you stretch your forearms and then slowly lower your hips down. If you have a herniated disc I want you to engage your core like crazy here so you get an upper back stretch. If you have no back problems you can let your hips sink slightly but if you only feel it in the lower back lift your hips a little bit. Five breaths.
Nice. Engage your core and come back to all fours. Place your left knee forward and right knee back like this. So you're in a plank position with the arms and about 50% of your body weight is going through your left leg.
So if this hurts your knee sit down on the left side like this. If it doesn't hurt your knee you can sit here and kind of inch yourself backwards until you feel it in the left butt. Five breaths. Keep fogging the mirror and keep doing the pose right.
So lift your chest, spread the fingers, relax your face. And switching sides. Right leg forward, left leg back. So if it hurts the knee roll to the side.
If it doesn't go down as low as you can so you feel it in the right butt. Take five breaths. Push into the hands, lift your chest, chin back. Last pose.
Lay down on your back. Let your knees fall towards each other. Move your shoulder blades under yourself so push your head down and shoulders in under. Palms face up, relax your lower back down.
Let's just take a minute here to feel the positive effect on our mind and our body. So let's just take a minute here to feel the positive effect on our body. Take a deep inhale and sigh it out. Hug your knees to your chest.
Move your toes and ankles. Rock back up to seated. And then we'll just take a minute to feel the positive effect on our body. So let's just take a minute here to feel the positive effect on our body.
Finish here. Thank you guys for finishing the first class with me in this program. We have four more days to go in this beginners program so see you tomorrow, Tuesday. Take care.
This is the transcript. Become a member to watch the video.
Watch now →.avif)