Welcome to Yoga 101

Hey there! It’s Coach Mandy, and I want to welcome you to Yoga 101. This class is designed for those of you who are new to yoga and want to dip your toes into the practice. So let’s get started and explore the wonderful world of yoga together!

What is Yoga?

Yoga is a practice that combines both the mental and physical aspects. It focuses on the breath, the mind, and the body, allowing us to embrace and connect with ourselves. The beauty of yoga is that it should feel good, so if any pose doesn’t feel right, feel free to make adjustments to suit your body’s needs.

The Benefits of Yoga

Yoga offers a multitude of benefits for both the mind and body. It is an integrated system of movements that supports our nervous system, strengthens and flexes our body, and improves our balance. Yoga acts as the glue that holds our fitness journey together and leaves us feeling amazing after every practice.

Getting Started: Child’s Pose

Child’s Pose is a great posture to release any tension in your lower back. To do this pose, bring your big toes together and let your knees go wide. Walk your hands out in front of you, resting your forehead down on the mat. Close your eyes and let your body relax, releasing any tension you may feel.

Breathing Exercises: Deep Diaphragmatic Breathing

The breath is an essential aspect of yoga. Begin by noticing your breath, and if possible, breathe in and out through your nose. Start with deep diaphragmatic breaths, inhaling to expand your belly and exhaling as your belly pulls in. Focus on breathing deep into your belly, releasing any tension with each exhale.

Gentle Stretches: Cat-Cow

Cat-Cow is a gentle stretch that helps improve flexibility and mobility in the spine. Start in a tabletop position with your knees underneath your hips and your wrists underneath your shoulders. Inhale, arching your spine and lifting your tailbone and head, creating a cow-like shape. Exhale, rounding your spine and tucking your tailbone and chin, creating a cat-like shape. Repeat this movement, focusing on your breath and the sensations in your body.

Stretching the Legs: Forward Fold and Half Splits

Forward Fold and Half Splits are great stretches for the back of the legs. In the Forward Fold, stand with your feet hip-width apart and fold forward from your hips, letting your head hang and your hands reach the ground if possible. In Half Splits, step one foot back and press the heel down, feeling a stretch in the calf and the bottom of the foot. Switch sides and repeat these stretches, focusing on lengthening and releasing tension in the legs.

Asanas for Strength and Balance: Warrior Poses

Warrior Poses are powerful poses that build strength, flexibility, and balance. Start with Warrior One, stepping one foot back and bending the front knee, allowing the arms to reach up. Warrior Two is performed by extending the arms out to the sides, aligning them with the front and back foot. These poses engage the whole body and energize us.

Balancing Poses: Tree Pose

Tree Pose is a balancing pose that improves focus and stability. Begin by standing on one leg and placing the other foot on the inner thigh or calf. Find a drishti, or a focal point, and keep your breath steady as you find your balance. If needed, you can always use a kickstand or place the foot on the shin. This pose challenges us to find our center and connect with our body.

Hip Openers: Temple Pose and Butterfly Pose

Temple Pose and Butterfly Pose are hip-opening postures that release tension in the hips and lower back. In Temple Pose, stand with your feet wide apart, bend your knees, and bring your forearms to rest on your inner thighs. In Butterfly Pose, sit with the soles of your feet together and your knees bent out to the sides, gently pressing them down. These poses help to increase flexibility and create space in the hips.

Cooling Down: Savasana (Corpse Pose)

Savasana is the final resting pose that allows you to relax and integrate the benefits of your practice. Lie on your back, close your eyes, and let your body completely relax. Focus on your breath and allow any tension to melt away. Stay in this pose as long as you need to rejuvenate and restore your energy.

Summary of Key Takeaways:

• Yoga is a practice that combines the mental and physical aspects.
• The benefits of yoga include improved strength, flexibility, and balance.
• Child’s Pose releases tension in the lower back.
• Deep diaphragmatic breathing helps create mental and physical relaxation.
• Cat-Cow stretches the spine and improves mobility.
• Forward Fold and Half Splits stretch the back of the legs.
• Warrior Poses build strength, flexibility, and balance.
• Tree Pose develops focus and stability.
• Temple Pose and Butterfly Pose open the hips.
• Savasana is a final resting pose for complete relaxation.