20-Minute Yoga For Beginners | Start Yoga Here...
Yoga With Adriene・14 minutes read
Adriene leads a 20-minute beginner yoga practice with focus on alignment, engagement of muscles, and slow, controlled movements, incorporating poses like Mountain, Forward Fold, and Downward Dog with Benji the dog by her side. Props and modifications are suggested for comfort and support, encouraging practitioners to listen to their bodies, avoid injury, and find what feels good throughout the practice.
Insights
- Emphasis is placed on alignment, muscle engagement, and controlled movements throughout the practice, ensuring a focus on proper form and mindful execution to prevent injury and maximize benefits.
- The use of props like blankets is encouraged for comfort and support, promoting a personalized approach that prioritizes individual needs and comfort levels, allowing practitioners to tailor the practice to their own bodies and preferences.
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Recent questions
How does the beginner yoga practice start?
The practice starts with Mountain Pose (Tadasana) focusing on foot alignment, weight distribution, and engaging leg muscles.
What are some poses included in the practice?
The practice includes Volcano Pose, Forward Fold, Low Lunge, Tabletop Position, Cow Pose, Downward Facing Dog, Extended Child's Pose, Baby Cobra, Plank Pose, and Seated Forward Fold.
What is the importance of using props in yoga?
Props like blankets are used for comfort and support, helping practitioners listen to their bodies and find what feels good during the practice.
How should one transition into a Plank Pose?
Transition to Plank Pose by engaging the core, lengthening the spine, and focusing on the neck as an extension of the spine for proper alignment.
What is the final step in the beginner yoga practice?
The practice ends with a moment of quiet reflection and gratitude after practicing a Seated Forward Fold, emphasizing mindfulness and relaxation.
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Summary
00:00
"Beginner Yoga Practice with Benji"
- Adriene from Yoga With Adriene introduces a 20-minute beginner practice with Benji the dog by her side.
- The practice starts with Mountain Pose (Tadasana) where feet are hip-width apart, heels under hip points, and weight evenly distributed.
- Attention is drawn to foot alignment, spreading weight through all four corners of the feet, engaging legs, and lifting knee caps.
- Transitioning into Volcano Pose, arms are raised for a full-body stretch, integrating slow and steady movements.
- Moving into a Forward Fold with bent knees, awareness is maintained on foot alignment and weight distribution.
- Elbows are bent, hands placed on waist for a superhero posture, focusing on engaging muscles and standing tall.
- The practice continues with a sequence of movements including Volcano Pose, Forward Fold, and a slow rise back to Mountain Pose.
- A series of poses are performed including a low lunge, tabletop position, Cow Pose, Downward Facing Dog, and Extended Child's Pose.
- Each pose emphasizes alignment, engagement of muscles, and slow, controlled movements.
- Props like blankets are suggested for comfort and support, encouraging practitioners to listen to their bodies and find what feels good.
15:43
Neck to Core: Yoga Flow Sequence
- Start by focusing on the neck, moving slowly and mindfully to avoid injury. Relax the upper arm bones away from the ears and follow a forward gaze, transitioning to the belly on the ground.
- Transition to a baby Cobra pose, squeezing elbows in, pressing feet into the earth, and opening the chest while maintaining awareness of the back muscles and spine flexibility.
- Move into a Plank Pose, engaging the core, lengthening the spine, and focusing on the neck as an extension of the spine. Transition to a seated position, practicing a Seated Forward Fold, and ending with a moment of quiet reflection and gratitude.
