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00:19 so somebody who's new to yoga I would 00:21 say first of all just be patient just 00:23 like anything new that we're trying it's 00:26 new and it might feel awkward the first 00:28 you know few times that you're trying it 00:30 so give it a little bit of time before 00:31 you kind of judge with whether Yoga is 00:34 for you or not I'd love that yoga 00:37 teaches us body awareness and so that's 00:39 one of the things that you'll learn but 00:41 just becoming more aware of maybe your 00:43 hip this high or you know just adjusting 00:46 those kind of things so we've got a 00:48 great fusion tutorial that Aaron does a 00:51 great job of kind of breaking down some 00:53 of those really basic poses that we do 00:55 gives a little more detail she also 00:57 talks about the props which I really 00:59 encourage especially some dues new you 01:03 know that maybe maybe you're limited 01:04 with flexibility so we've got great 01:06 things like the block just in the strap 01:09 to help you with flexibility if you just 01:12 need to bring the floor up to you so the 01:14 black is great for that the strap can 01:16 certainly wink them your arms or 01:18 lengthen your leg so that you can get a 01:20 little deeper into those poses so then 01:24 you know we just recently filmed that 01:25 yoga basic class which I really love 01:27 because we kept the poses fairly 01:31 accessible to anybody but you'll still 01:34 get a good workout from it I mean we're 01:35 doing side planks and we're still 01:37 working on strength and flexibility and 01:40 stamina in that class but all the poses 01:42 are really accessible for anybody so 01:45 it's really a multi-level class anybody 01:47 can do it and get a challenge from it 01:49 01:52 I once heard somebody say saying I'm not 01:59 flexible enough to do yoga it's like 02:00 saying you're too dirty to take a shower 02:02 does that mean honestly we need it if 02:05 you're not flexible that's exactly why 02:07 you should be practicing yoga and we all 02:09 have limitations I do too flexibility 02:12 isn't my strongest point strength the 02:14 strength poses are what I tend to 02:16 gravitate towards so that's what I 02:18 consciously kind of build awareness to 02:20 is that I need to work on some where 02:22 those flexibility poses and know my 02:24 limitations and so that's exactly why 02:26 you should start and that's why we have 02:28 the props to the box the straps that 02:31 really helps kind of ease you into those 02:33 poses so that you can do it safely and 02:35 start gradually building that 02:37 flexibility all shapes and sizes you can 02:45 benefit from yoga there's really a place 02:47 for everybody certainly using props you 02:51 know is a great place to start our yoga 02:54 classes and the well beats channels are 02:56 really accessible to any level any body 02:58 shape or size and so you can definitely 03:01 get the benefits from from doing it just 03:04 choose the level that's appropriate for 03:06 you and really what we focus on in yoga 03:09 is for you to listen to your body and so 03:12 that's what I love about it you 03:13 shouldn't compare yourself to anybody 03:16 who's around you certainly that's the 03:19 benefit of doing the yoga or the well 03:21 beats app is that you can practice by 03:23 yourself and know what is appropriate 03:25 for your body so that's what that's what 03:29 really drew me to yoga was that anybody 03:31 can do it and benefit from it 03:34 [Music] 03:37 well in a virtual class certainly listen 03:41 to the cues that's one of the biggest 03:43key keys our instructors are great at 03:45 giving cues for a virtual audience and 03:48 so you have that great benefit and we 03:50 also have generally lots of different 03:53 examples of how to do the poses so 03:55 really stick within the level of what 03:58 04:00 that I can't do that I need 04:02 modifications for so there's no shame in 04:04 that so don't feel like you have to go 04:06 to the most advanced level you're still 04:08 gonna get you're gonna get better 04:10 benefits if you stick within your level 04:12 and slowly progress you'll get there 04:14 maybe not and that's okay and that 04:16 that's what's so great about yoga is 04:18 that there's not competition 04:19 there's no trophies at the end of it so 04:21 you don't have to be ready for a 04:24 magazine shoot in whatever pose that you 04:27 do just stick with what your level is 04:30 and that's gonna be the safest place for 04:32 your body to be and you're still going 04:34 to be challenged and be able to work 04:37 within your level so staying motivated 04:43 certainly that's one of the biggest 04:46 struggles I find most people find time 04:49 is also a big barrier to sticking with a 04:52 good routine and so the truth is though 04:55 we make time for what's important and so 04:57 you just need to make your health and 04:59 wellness more of a priority and schedule 05:02 it I treat it like an appointment if you 05:03 have to block out time in your calendar 05:05 just like you would a dentist 05:07 appointment or whatever it is put that 05:10 in your calendar set reminders use the 05:13 workout plans on the well beats app that 05:15 can be a great way to just get into a 05:17 regular routine of sticking with your 05:20 fitness you know at first you're 05:23 starting something new you might be a 05:24 little bit sore and so you might be a 05:26 little intimidated to get back to it the 05:28 next day but that's the best thing that 05:29 you can do is just do something maybe 05:32 it's not as intense as what you did the 05:34 day before but do something and that 05:35 will help kind of loosen up those 05:37 muscles loosen up the joints and you'll 05:39 feel a lot better from it so consistency 05:42 is really the key you know sticking with 05:44it I've always thought in my mind it's 05:46 easier to stick with 05:48 something and keep doing it than it is 05:50 to stop and start and go through all the 05:52 soreness so that's what kind of keeps me 05:54 motivated so that will help you to yeah 06:02 one of the things I like to remind 06:04 people when I'm teaching a class is to 06:10 mind goes so sometimes we hold poses 06:12 longer and just notice do you start to 06:14 get bored when that happens are you used 06:17 to you know multitasking and going 100 06:19 miles an hour and it's hard for you to 06:21 just kind of slow down just notice that 06:22 start building awareness around that 06:25 conversely there are people who maybe 06:27 resist you know maybe the high intensity 06:29 or flowing and it's getting harder are 06:32 you resisting that again just building 06:34 that awareness and that's what I really 6:35 06:37 that mindfulness building awareness of 06:40 what your thought patterns are and with 06:43 awareness then maybe you can start to to 06:45 change some of those patterns certainly 06:48 yoga we want to focus on our breathing - 06:50 that's one of the greatest benefits the 06:53 deep breathing that we do in yoga can 06:54 actually help reduce cortisol levels so 06:56 not only are you reducing cortisol from 06:58 doing the exercise yourself but also you 07:02 know just doing that deep belly 07:03 breathing full breath you know when 07:07 we're very stressed out we tend to chest 07:08 breathe we hold our breath up here and 07:10 so in yoga we're really trying to get 07:12 you to deepen it use the entire belly 07:14 full breath and that alone can help 07:16 reduce stress levels a great place to 07:23 start is just trying to get in two to 07:25 three days the week of doing yoga 07:27 certainly you can you'll go something 07:29 that you can practice every day that's 07:31 what I love about it you there's so much 07:34 variety to the poses that you can do the 07:36 types of workouts that you can do that 07:38 you can do it anytime but certainly I 07:40 would try to do it consistently at least 07:41 two to three days a week and that's when 07:43 you're going to really see the benefits 07:45 the flexibility benefits and also the 07:47 strength benefits from yoga 07:54 benefits of yoga I mean there's so many 07:56 that's what I love about it we get the 07:58 flexibility aspect which most people 08:00 think of we also have the strength 08:02 aspect so you know we're doing a lot of 08:05 body weight in yoga and you can also get 08:08 some cardiovascular benefits too 08:09 especially for doing more flowing type 08:11 yoga poses we have a couple of yoga 08:15 classes on the well beats Channel that 08:17 do the high intensities intervals in 08:19 there so you can definitely get 08:21 cardiovascular benefits with those and 08:23 and certainly we were going to stress 08:24 management mindfulness so the benefits 08:27 are really endless

00:00 hi I'm Kim I put together a 20 minute 00:03 yoga sequence where we'll work on some 00:05 proper alignment of basic yoga poses 00:08 building from there we'll add in some 00:10 flowing movements for energy and fun one 00:13 more flow like that come to the hip toes 00:15 tuck that tailbone around forward like a 00:18 wave on the exhale sweep the hand down 00:21 by the hip close the shoulder now lead 00:25with the elbow I want you to reach and 00:27 inhale as we open