20 Min At Home Yoga Workout | Yoga Dose

20 Min At Home Yoga Workout | Yoga Dose

20 Min At Home Yoga Workout | Yoga Dose

By Bryan Wright 36 Comments September 11, 2019


– Hi, welcome to Yoga With Tim. Yoga practice is gonna
help you to feel healthy. It’s gonna help you to be
the best version of yourself. Practice regularly. So, this 15-minute at home yoga workout, designed for people who are newer to yoga, is gonna help you to
get strong and flexible so that you can introduce
yourself to a full yoga practice. Hope you enjoy the video. Hit the like button,
leave a comment below, and subscribe to the channel. Let’s get started. (soft relaxing music) All right, let’s begin seated. Take a seat on something
comfortable, or uncomfortable. I’m using a block, but have a seat, sit up straight and tall, bring awareness to your posture. Most of the day, we spend
unaware of our posture, and through yoga practice,
we start to become more aware of the posture, and how the body can
relieve itself of pain by how we hold ourselves. So, start by bringing your awareness to your lower back and your pelvis. Bring the back of the pelvis in and up so that the spine can go upward, but the shoulders release back. Turn your hands onto your
thighs, palms facing up. Close your eyes and
connect to your breath. So, yoga’s a breathing practice. You wanna practice nose breathing. Breathe steady, in and
out through your nose. Feel the lungs expand as you breathe in, and feel the lungs deflate
as you breathe out. Just take two more conscious breaths. Good, then open your eyes,
but keep your focus inward. Twist to your right. Put your right hand behind you, left hand to the outside of your knee. Grow the spine tall as you’re twisting. Come back to center
and twist to your left. Inhale, breathe, the spine upright. Lift through the back of the
pelvis to your lower back. Come back to center. Change the cross of your legs. Twist to your right,
grow tall as you twist. Twist to your left, sit
up tall as you twist. Come back to center. Now, interlock your fingers, turn your palms to face inside-out. Raise your arms up,
but as your arms go up, you’ll feel it, because the
back muscles aren’t very strong, and the shoulders are tight,
that you wanna sink back. Instead, take the spine in and up and stretch up through the
hands, open up your shoulders. Bring your hands back
down, change the interlock. Take the other index finger on top, turn your palms inside-out. Lift through the chest, go forward and up as you stretch your arms. Break up the tension in the shoulders, turn the thumbs up towards the ceiling, and firm your elbows in. Let your inner arm bones drop down. Bring your arms back down. Good, then come on to
your hands and your knees. Place your hands right
underneath your shoulders, place your knees underneath your hips. As you inhale, take your
spine into a back bend, tip your sit bones up to the ceiling, will your chest through. Then, exhale. From the pelvis, tuck under, round through your lower
back, middle back, upper back. Look back at your navel. Inhale, arch your back, and exhale, round out. One more time, inhale, arch your back, and exhale, round out. Then, inhale on to neutral. Point your big toes back,
take your knees wide enough for your ribs to fit in between. Stretch your hips back to your heels, and walk your hands forward, head down. (breathing deeply) Inhale, come back up onto
your hands and your knees. All right, now, let’s practice
strengthening the spine. So, with your hands right
underneath your shoulders, open up across your chest. Draw your belly up, curl your toes in, lift your knees up just
an inch, modified plank. Then, set your knees back down. Stretch your right leg
back, and then your left. Press down through your toes, lift on your inner thighs. As you draw your navel up,
reach your chest forward. Then, set your knees back down. Good, now, let’s practice
downward-facing dog. So, down dog can be difficult with the legs straight,
if you’re newer to yoga, so we’re gonna practice
with the knees bent. Take your hands a handprint forward. Stretch down into your hands evenly, turn your inner arms forward. Then, keeping a bend in the knees, lift your hips up and stretch back. Stretch down into your hands,
turn your biceps forward, and lengthen the sides of your trunk, the sides of your spine. Reach, reach, reach. Now, bend the knees. Lift your hips up, stretch up through the
hips, up through the thighs, and stretch through
the sides of the trunk, down and towards the hands. Reach the hips back. Good, then set the knees down, and stretch back into child’s pose. Take a few breaths to recover here. (breathing deeply) Again, come back up onto
your hands and your knees. Curl your toes, lift your
knees, start to stretch back. Now, turn your heels so
they point straight back. The feet aren’t turned in or turned out. Little bend in the knees,
stretch the hips up and away. Reach down through your hands. Lengthen through the sides of the trunk. Now, start to lift up through your thighs. Breathe, lengthen to your spine, and set your knees back down. Stretch back into child’s pose. (breathing deeply) Good, then come back up onto
the hands and the knees. Downward dog, stretch back, and walk your feet forward. Put a little bend in your
knees and let your head drop. (breathing deeply) Then, place your hands onto your hips, press down to your feet. Inhale, come all the way up to stand. Okay, so we’re gonna do a little
sun salutation to warm up, and then we’ll hold a
couple of static postures to open up and also build strength. With your feet together,
stand tall, upright. Inhale, raise your arms up and overhead. Exhale, fold forward, uttanasana. Inhale, make a flat back. Bend your knees so that
the pelvis can tip, so you can lengthen your spine,
like we practiced seated. Then, step your left
leg back into a lunge. Lower your left knee
down, point the toes back. Inhale, raise your arms up. Exhale, downward dog, stretch back. From down dog, look in between your hands, step your right foot all the way up. Inhale, up on your fingertips, lengthen. Exhale, step your back
leg forward, fold forward. Press down into your feet, inhale, come all the way up to stand. Exhale, fold forward. Inhale, flat back. Step your right leg back,
lower your knee down. Point your toes back. Inhale, raise your arms up. Exhale, downward dog, stretch back. Step your left foot all the way up. Inhale, come up onto your
fingertips, lengthen your spine. Step your back leg
forward and fold forward. Press down into your feet. Inhale, come all the way up. Exhale, fold forward. Inhale, make a flat back. This time, step right back to down dog. Inhale, into plank pose. Bring the shoulders to stack
over the heel of the hand. Set your knees down, lower
your chest down to the floor. Inhale, into cobra, belly backbend. Turn your shoulders
back, open up your chest, firm your legs, and lift your kneecaps. Lower your chest back down. Press up onto your hands and your knees, stretch back to downward dog. (breathing deeply) Look between your hands, walk your feet up to the front of the mat. Inhale, flat back. Exhale, fold forward. Press into your feet, come
all the way up to stand, raise your arms, and bring your arms to your side. All right, now, separate
your feet wide apart. Spread your arms out. Extended hands and feet pose. Stand tall, practice growing tall through the spine as you stand with your arms spread. Then, turn the left leg in a little, turn your right leg all the way out. Bend your knee, warrior II. Again, grow tall through your spine. This will help to strengthen your core. So, on every standing pose, it’s a core strengthener if
we practice standing upright, keeping the chest open, stretch through your back leg
as you bend your right knee. Now, set your forearm
down onto your thigh. Take your top arm up. Again, open your chest, spine
long, stretch your back leg. Take your top arm over your ear. Inhale, come back up. Extended hands and feet pose. (exhales) Turn your feet to the other side. Turn the right toes in a little. Turn your left leg all the way out. Bend your left knee, grow tall through your spine. Feel steady on your feet so you feel your leg muscles
turn on to support your spine. Now, let your left side
drop a little deeper, keep stretching your back leg. Good, let’s go right to the next pose. Set the forearm down onto the thigh. Take your arm up, expand
your chest, lift your belly. Take your arm all the way over your ear without closing your chest. Keep the right side of the chest open. Reach through your back
heel, stretch that leg. Bend your knee a little deeper. Good, then come back up. Parallel your feet, stand tall. Bring your hands onto your hips. Turn your feet, turn your
right leg all the way out. This time, pivot your back foot in a little more than halfway. Raise your arms up to
the ceiling, warrior I. Stretch your back leg,
lift up through your belly, strong core, bend your right knee. Five breaths. Inhale, come back up. Turn yourself to face the
other side, hands to hips. Stretch your back leg, open
your chest, stand tall. Raise your arms, and bend your left knee. Come back up, turn your
feet so they’re parallel. Step your legs together,
and stand in mountain pose. So, just feel all the energy that’s moving through your body, how open you feel after
having done the standing pose. You feel strong, more flexible. Feels good. All right, now, let’s do
a little bit of core work. I did say this was gonna be a workout. So, sit with your legs stretched
out in front of you, and practice sitting up tall. For most people, to try
to straighten the legs, if you haven’t practiced much yoga, the back body will wanna
pull back and under if you try to straighten your legs, so I want you to bend your
knees just a little bit and practice lifting up
through the back of your spine. Keep your chest open. Then, tip back so that
you find your tailbone. Balance in between your
tailbone and your sit bone, it’s like a tripod. Grip your abs and bring your knees up. Then, lift your feet up a
little higher than your knees and open up your toe mound. Squeeze your core muscles. Stretch your right arm
forward without twisting. Stretch the left arm forward as well. Squeeze the abs in. Open up the toe mounds. Pull your belly up. Good, then bring your hands back down, and sit up tall. Little bend in the knees here, grow the spine upright. Again, lean yourself back. You got another one in you? Find the sit bones and tail. Grip your abs to bring the feet up. Good. Then, take your left arm
forward without twisting. Squeeze your abs to keep you steady. Take the right arm forward. Open up the toe mounds, keep the feet up. Good, again. Come back into dandasana,
seated staff pose. Grow the spine upright. Nice, now lie down onto the back. Bring your legs into tabletop position, fingers behind your ears. Crunch up to your knees,
exhale. (exhales deeply) Squeeze your low abs and stretch just your right leg forward, lower it halfway. Bring the knees back together. Stay up, crunch up. Send your left leg forward
and lower it slowly. Feel all that strength in your abs here, strong core muscles. Crunch up one more inch. Bring your knees together,
lower your head down. Okay, one more round. Crunch back up. (exhales deeply) Come up strong to your
knees, pull your abs in. Slowly stretch your right leg forward. Don’t let your lower belly
fall, pull it back in. Bring that knee back in,
crunch up one more inch. Slowly stretch the left leg forward. Don’t lean back, stay
crunched in, crunch the abs. Bring the knees back together. (exhales deeply) Lower yourself down, take your arms to the side. Open up your knees, supta baddha konasana, lying down bound angle. Feel all the opening in the hips now. Also, take your arms out to the side, like in a cactus position. Let the shoulders open up. (breathes deeply) Feels so good to breathe and let the hips open. Good, now, let’s just
do a little supine twist to finish off. So, bring your knees together, take the arms out to the side. Cross your right ankle
over your left knee, and let the legs fall over to the left. Come back to center, change
the cross of the legs, and let the legs fall over to the right. Good, bring your legs back to center. You’re all done, you survived. Stretch your legs out, turn your palms up. All right, great job, so,
take this time in corpse pose to relax, let all the poses, all the strengthening
and stretching you did acclimate to the body, so the body can receive
the benefits from it. Just relax and breathe through your nose. Practice watching your breath. Then, gently bend your knees and roll over to your right side. Press yourself up to seated. So, with your legs crossed, just like we did at
the beginning of class, bring the palms together. Close your eyes, and just notice the shift that you feel after you practice yoga. Feel your body, notice how the body feels, notice the quality of the breath, and also observe the shift
in the mental quality and how your mind feels,
your current mental state. So, these are the reasons
that we keep coming back to the practice regularly. Thanks for practicing. Namaste. All right, thanks for watching today. I just wanna remind you that
the benefits of a yoga practice come from practicing regularly. So, I just encourage you to start to take up regular practice. Practice at least three days a week and feel all the benefits that a regular yoga
practice will bring you. Hey, I wanna encourage you
to go check out my website, YogaWithTim.com. You can get dialed in there
with the 30 Day Challenge after you’ve practiced this
video for a little while. And also, help to support the
channel by making a donation. If you go to YouTube.com/YogaWithTim, there’s a banner, right at
the top of the YouTube site, and at the bottom right-hand
corner of the banner is a PayPal link. Donate what you can, I
appreciate the support. Thank you.

36 Comments found

User

DePpuNjab iii

carry on

Reply
User

Elliott Greenleaf

HI Tim love your videos i was just wondering what mat do you have? im 6ft 3 and wondering which Manduka mat to get pro long or pro long light?

Reply
User

Nikko Parma

Just in time๐Ÿ‘๐Ÿป

Reply
User

Ivan Baez

You're the man Tim! thanks for all you do bro.

Reply
User

Blckbrd Fly

Thanks Tim. You say to feel the benefits of yoga to practice at least three days a week, do you almost recommend a minimum amount of time? Such as at least 20mins per session for a beginner? Thanks.

Reply
User

joey

I wish I could do more than just yoga with tim.

Reply
User

Pam Girard

Just what I needed this morning. Thanks Tim!

Reply
User

Ann Curtis

Hey Tim.. could you talk a little bit more about nasal breathing in yoga (as opposed to breathing in through your nose and out through your mouth). Thanks!

Reply
User

Constantine Yarushkin

Oh, how much I needed this when I just started! That's a great one!

Reply
User

khan khan

Thanks tim. your voice encourages me to come back regularly. Thanks again

Reply
User

The Yin Way

Thanks for this Tim. Your classes always make me feel so calm and grounded.

Reply
User

AquaPlanet

Thanks Tim

Reply
User

Melissa Kitto

Awesome

Reply
User

Daniel H Liu

Thank you, Tim!!!

Reply
User

goalieboy29

oh man – this one was a real beauty! (they ALL are;) Your instuction on downdog was awesome. Thanks for being so meticulous.

Reply
User

Karina Garcia

You are always good… ๐Ÿ˜Š

Reply
User

Ilyas Suleimenov

Tim thank you so much, you are great instructor!!!

Reply
User

vikas sikka

I follow the videos regularly. Very beneficial.thank you.

Reply
User

Ursula's YOGA & Healthy Habits

what I needed for myself today!

Reply
User

--

Yoga is the shit

good for your soul

Reply
User

Jeff Cochrane

Hi Tim, Love the videos! As I'm a bit older than you, I particularly like the warm ups. I've found that my hands in particular need help in that regard. When doing the cat/cow stretch, I intentionally press my fingers into the mat, release, repeat. I also give the wrists a bit of stretch by holding the palms flat and rocking the body forward. After that, I feel much stronger with moves like the side plank. Thanks again!

Reply
User

Salo Loyo

Awesome videos, thanks Tim!

Reply
User

Alexi Melvin

Hey Tim! Love your videos and do them almost every day. What I would love to see more of is just some straight forward vinyasa flow routines with less super detailed instruction, for people who are already pretty familiar with the poses. I noticed you did more of that when you were first starting out with posting videos.

Reply
User

Stefaniezehender

Thank you very much ,i like it so much

Reply
User

ricobasic

always awesome!

Reply
User

Gustavo Adolfo

beautiful man :3

Reply
User

LuvinLunch1

love this thanks Tim. I can't donate via your link.

Reply
User

Amar Deep

Thanks for your video , very well done and good for the body…

Reply
User

Duduzerah Channel

Thank you. I am doing it regularly! How much is the minimum time practice daily?

Reply
User

Luis Louro Oliveira

Really enjoyed this video. Good luck with your Yoga carrer. Best wishes from Portugal

Reply
User

Thad Leach

Tim is the best on the web for this stuff. Much thanks.

Reply
User

TONY BALLARD

Hey Tim!

Love your channel!!!
I love your easygoing, easy to follow style of flow. Your one best out there! Please keep up the great work in your Community.

Namaste ๐Ÿ™๐Ÿพ
Anthony

Reply
User

Aleksandra Li

Thank you Tim!

Reply
User

Stacy Selley

Hi Tim, and thank you for helping me make positive changes to my life. I started your 30-day challenge 2 months ago and already feel stronger and more centered. I'd like to donate a small token of my appreciation but your link seems deactivated (or the issue is on my end.) Could you possibly provide your email address so I can manually type it in to PayPal? Thanks, again. Stacy from Colorado

Reply
User

Yacht club Sozopol

Thank you for the fantastic way to start my day! Thank you!

Reply
User

Jaimsteroodle

Level 1 video – thanks for the ongoing inspiration Tim

Reply

Add Comment

Your email address will not be published. Required fields are marked *