Whenever you do Y4G stuff, get a STOPWATCH (phone is good) and clock your minutes.
It's cool to see that in the course of X # of hours, you did 18:46 minutes of work (for example) to benefit your health when you otherwise would have just sat the whole time.
These videos aren't the greatest quality or set, but I wanted you to have something to work from in the meantime as I finish my website and get the YouTube going.
1. Mountain Pose + Standing Balance:
A) Stand firmly into ground; activate muscles in legs, core, and arms; chest open, roll your shoulders back, but relax. This is MOUNTAIN POSE.
B) INHALE, lift one knee up and lift arms overhead. Foot flexed. Strong movement.
C) EXHALE, straighten knee and kick foot forward. Strong core. Lower arms.
D) INHALE, lift knee back up. Arms overhead.
E) EXHALE, put foot down. Return to Mountain Pose.
F) Do other leg.
Do this as many times as you can in 1-3 minutes.
2. Warrior 1 + Humble Warrior
A) First side: Hold Warrior 1 pose for 2 breaths. Your back foot is at 45 degrees, and your hips/torso "try" to turn forward, and there is a bend in the front knee, going towards 90 degrees. Check out the video.
B) EXHALE to clasp hands behind back.
C) INHALE, roll shoulders up and back, chest opens.
D) EXHALE, fold upper body inside of the front knee and lift clasped hands up away from back to stretch shoulders. (This is Humble Warrior)
E) INHALE, lift body and arms back up overhead and take a breath in Warrior 1.
F) SECOND SIDE.
Do this 2x each side, then keep playing.
3. Abdominal Work + Hamstring Stretch + Arm Strength: Downward Dog to Plank
A) Hold Downward-facing Dog for 3 breaths
B) On an INHALE, shift body weight forward so you "roll" forward into a plank (top of a gym class push-up) Hold this for 3 breaths.
C) On an EXHALE, lift hips back up into downward dog.
Repeat this weight-shift as many times as you can before you have to play again. For more challenge, hold plank longer.
4. Super Simple Tension Release: Reclining Twists
A) Lie down on the floor all the way flat for a couple breaths.
B) Lift both feet up into the air, legs straight to stretch them and invert yourself.
C) Bend knees, arms out to a T-shape, and let knees drop to the right on an EXHALE. Head turns to the left.
D) INHALE, bring knees up through center and rock side to side, or create circles to massage your lower back.
E) On an EXHALE, drop knees to the left. Head turns right.
F) INHALE, bring knees up through center, stretch legs back up towards ceiling.
G) Lay flat on the floor for another couple breaths.
Hold twists on each side as long as you want. Use your hands to help hold your knees down and get a better stretch, but always relax (don't strain to "try" to stretch further; you're fine where you are).
5. A Little More Involved: 2-4 rounds of Sun Salutation A
A) Mountain Pose: Stand strong and tall
B) INHALE, raise arms overhead to stretch
C) EXHALE, forward fold (bend knees then gently work towards straight legs)
D) INHALE, slide hands up to shins, bring chest to be parallel with floor, half-forward fold. (Make spine long and straight.)
E) EXHALE, step feet back to a plank. Bend elbows back, so you hover above the floor (put knees down or just lower to belly if you want it easier)
F) INHALE, lift chest into a small backbend (Cobra pose)
G) EXHALE, lift knees and hips up to form upside-down V-shape (Downward-facing dog)
F) INHALE, step forward to where you started Half-forward fold to straighten back.
H) EXHALE, regular forward fold.
I) INHALE, rise to standing, arms overhead.
J) EXHALE, back to regular standing, Mountain Pose.
Danielle enjoys yoga, writing, games, cartoons, and music. She relates a lot to Avatar Korra and is training hard as a yogi to learn element bending. She's also interested in exploring the element of PLAY found in both yoga and video games. Danielle is the one you see in the videos and the creator of Y4G.