Yoga for Beginners: Upper Body Strength | Day 1 EMBARK Breathe and Flow Yoga Program
Breathe and Flow・2 minutes read
Day one of the beginner yoga program focuses on upper body strength, breath work, and meditation techniques, with an emphasis on mindfulness and self-compassion. The practice includes arm movements, wrist warm-ups, high plank poses, breath exercises, and concludes with Shavasana for relaxation and integration of the practice.
Insights
- Emphasis on breath control and mindfulness is central in the beginner yoga program, focusing on connecting movements with inhalations and exhalations to foster a deeper mind-body connection.
- Nadi Shodhana, a breathwork exercise, plays a crucial role in balancing the body's energy by alternating nostril breathing, highlighting the significance of harmonizing the left and right sides of the body through intentional breathing practices.
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Recent questions
How do I start a beginner yoga program?
Begin in a comfortable seated position, focusing on breath.
What is Nadi Shodhana?
Nadi Shodhana is a breathing exercise for energy balance.
What is the final pose in a yoga practice?
Shavasana is the final relaxation pose in yoga.
How can I engage my core in yoga?
Engage your core by transitioning into high plank.
What is the goal of meditation in yoga?
Witness thoughts and stay present with the breath.
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Summary
00:00
"Yoga Beginner Program: Upper Body Strength"
- Day one of the beginner program focuses on upper body strength in yoga.
- No props are needed, just a yoga mat or the floor.
- Begin in a comfortable seated position, hands on knees, eyes closed, deep breaths.
- Emphasis on focusing on breath rather than poses or expectations.
- Connect breath with arm movements, reaching up and down slowly.
- Move within your body's limits, modify poses as needed.
- Transition to tabletop position for wrist warm-up, fingers wide, shifting forward and back.
- Engage in arm movements with breath, twisting and reaching up.
- Move into high plank, engage core, dome upper back, lower down halfway.
- Conclude with breath work exercise Nadi Shodhana, using right hand to alternate nostrils for breathing.
20:08
Balancing Breath, Witnessing Thoughts, Relaxing Release
- Nadi shodhana is a breathing exercise that balances energy in the left and right sides of the body, focusing on one breath at a time to achieve this balance.
- In meditation, the goal is not to control thoughts but to witness them, using the breath as an anchor to stay present and show kindness to oneself when thoughts wander.
- Shavasana, the final pose of practice, involves lying on your back, releasing tension with each exhale, and focusing on one inhale and exhale at a time to relax and integrate the practice into the body and mind.
