Day 1 Beginner Yoga Challenge: Downward Facing Dog

hey everyone it’s keno now welcome to the 30 -day beginner yoga challenge congratulations on beginning your travel on the practice be sure to follow and subscribe to my path if you’re not already like and criticism to this video let me know how you feel about beginning the awesome and inspirational outing of yoga we’re going to start each discussion with the sound ohm to initiate the sacred space of the practice bring your hands together inhale these 30 days of yoga are a perfect way to jumpstart your practice or reignite your attention to the inner body will be going through models and sort of a mini rule and a tutorial method so you make sure you know exactly exactly how to practice getting yourself on your matting calming your judgment and returning you into a deep and spiritual wander the first constitute of our 30 -day beginner yoga challenge is downward facing puppy we’re going to begin our motion into downward facing hound by coming on to the pass and knees so if you’ll start off on your hands and knees then inhale and as you expel just submerge back into child’s pose for a moment and as you settle back into child’s constitute scan through the body drawing your attention in feeling the emptiness in the pelvic Bowl feel your hip joints in the sigh allow yourself long deep inhalation long deep exhalation and then gently go your hands forward and just as we’re beginning to be a downward dog we’re going to start off becoming a puppy so if you’ll walk your hands forward we’re going to start off with the puppy constitute cease your honcho down let your weight rest into the knees and plunge the forehead onto your mat loosening your shoulders down we’ll nurse this for five sighs one suck in the belly within the pubic bone back it up to four and five come on back up walk your hands back and we’ll start off on the sides and knees now in downward facing dog shoulder adjustment is really important so we’re going to practice aligning the shoulders and strengthening the shoulders so wrap your shoulders in exhale locate the elbows down breath package the joints and come on back up we’re going to do that four more eras to actually stabilize your shoulders breath remove the elbows down inhale straighten them come on back up exhale drop the joints down inhale arranged them and come on back up let’s do two more exhale lowering the elbows down inhale suck it in come on back up one more exhale drop the shoulders down and inhale come on back up find and feel the strength through your shoulder sashes certainly enlarged through the shoulders suck the belly in now we’re going to press back into our first downward facing puppy scroll your toes under and inhale step the legs back gently treading your foot a little bit in so that they’re about hips width apart don’t be surprised if your feet don’t go to the ground if so you might want to keep a little bend in the knee so you can really suck the belly in press through the shoulders and then eventually move your legs to straight and let’s just think the knees and straighten the legs a duo terms evaporate subside through the knees breath straighten it up exhale sag through the knees as you really suck the belly in evaporate arranged it up one more sink and down through the knees and send the hips back enough and let’s stay here for a duet more sighs be reminded that same thrust from the shoulder so you’re driving from the shoulders wide through the scapula’s and straightening the joints your gape “couldve been” comfortably towards your toes or if you can like to tuck your chin you can gaze towards the knees belly sucks deeply in stay here for five gulps to equalize the pace of breath the gait of exhalation three four and five gently coming down onto the knees go your hands forward let’s return to the puppy pose for a moment and as you’re here in the puppy constitute certainly focus on the shoulders give the shoulders drop down towards the mat and then walking the paws back let’s take it back up to downward facing puppy now obstructing the sides shoulder width apart and the feet hips width apart we’re going to twisting out the downward dog so we’re going to go for a distorted dog plunge the right knee into your dresser and then begin to spiral around let your trendies certainly pivot we’ll just for a duo sighs keep the belly sucked in two three four and let’s come on back to the sensor and we’ll pivot around to the other side drop on to the left knee and coiling it around one make sure the belly bides stowed in store pulping from the shoulders two three four and back to the center stabilize for the downward dog one two hollowing out the pelvis keep the belly real sucked in and lengthen through the sticker feel like your trendies move back and up so you pivot into the hip joints forestall stooping the joints or crunching down through the lower back but press the joints straight-out and give the prickle hang out of the pelvis four and five flex your knees and we’re going to go back to the full Child’s Pose now for a moment to let your breath be soft three four and last one come on back up curling the toes under downward facing dog now since we’ve gotten ourselves into the downward dog we’re going to go for a three-legged dog pressing from the shoulders time the right toe back and then slowly lift the leg lift the leg lift the leg and only press back with your freedom large-scale toe and certainly place and only quit the hip down you don’t need to try to get it super high really obstruct contacting back increasing the strength and the opennes necessitate on the left leg event you’ll be able to take it up but don’t worry about that for right now let’s just adjudicate that right leg right back down okay let’s do the left leg point the left toe now remember it doesn’t matter how high it disappears you’re sucking in the belly and just spiraling back keep your trendies real square and we’ll stay here for got a couple of breaths you can gaze towards your left toes if that’s comfy two three increasing the flexibility and strength requirement on your right leg feel that right hamstring exhausting and deepening four and five and exhale bring it back to downward facing settle for a moment sink the knees down and let’s get all the way down to Child’s Pose couple of breaths here in Child’s Pose nice penetrating inhalation neat depth exhalation one more time nice deep inhale and open your knees and as you open these sink your dresser down reaching your forehead a little down if it’s comfy you can let your chin rest but no stress will stay here just for a pair gulps exhaust in the back two three four and knees together and let’s just pushing it presented to that puppy constitute again two three four and sag the whole way back returning to a pleasant accommodated post this was the first day of your journey into yoga downward facing hound is really a foundational pose so to take time to understand how you can enter the inner gap of the body by sucking the belly in feel a real patient with yourself so if your legs aren’t automatically straight remember this is a journey that you can continue to go on for the rest of your life practice patience and indulgence with yourself and recollect never give up be sure to stay chanted for day 2 of our apprentice yoga challenge we’ll end our session today with the music ohm inhale now I say

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