Daily Yoga For Beginners | Total Body Reset (Props-Friendly)

Today’s class is designed with beginners and anyone feeling tight or restricted in mind. We take a supportive, prop-friendly approach to ensure your body feels safe and cared for—because when muscles are tight, moving without proper support can create strain rather than ease.

Through gentle, intentional movement, this practice focuses on releasing tension and restoring balance throughout your entire body. You’ll be guided in a way that allows space, comfort, and mindful awareness, helping you finish this class feeling refreshed, recharged, and realigned.

Transcript

Namaste,

Peace and blessing to you.

Today's class is perfect for beginners and anyone who feel tight and restricted in the body.

We take a prop friendly approach to keep your muscles safe because yoga is actually can strain rather than help if you don't give your tight muscles enough room to move around before you challenge them.

The focus is on releasing tension and restoring balance throughout your entire body.

And hopefully it will leave you feel refreshed,

Recharged and realigned.

Meet me on the mat with a couple blocks,

A strap,

Maybe a knee pad.

Let's go.

Before I start the class,

My knee pad is for my knee.

This is heavenly when your knee doesn't like this hard floor so much.

And let's stand nice and tall,

Spine lengthening up toward the sky,

Draw your shoulder blades together on,

Together on your back.

Close your eyes and take a deep breath in and out through your nose.

Allow your focus comes back to yourself.

Two more deep breath,

Please.

Walk away from the busy words and the noises that keep coming into your space.

That asking you to show up for others.

Exhale fully.

Now,

This is the time for yourself.

Make a big circle with your neck.

Move it gradually.

Five times each direction,

Please.

One.

Slow down your breathing.

You are on four corners of your feet.

Five.

Change to the other direction,

Please.

Imagine that you push through jelly air.

One.

It had a little bit more substance.

So by going against it,

It make you have to slow down.

Then you come back center,

Roll your shoulder up and back.

Once again,

Big roll,

Please.

Keep going.

Three more right here.

One.

Two.

Three is eight together on my end.

One.

Two.

Hopefully you do it even on your end.

Three.

Four.

Five.

Six.

Big circle.

Seven.

Eight.

And you are going to face the long side edge of your mat because I want your feet to be on them.

Open your feet wider than hip width apart.

Turn out slightly and start.

Swing your body side to side.

Let the hand that come in front touch the back or let it massage your belly.

Or you can go back and forth.

Once again,

Spine lengthening up toward the sky.

And you come to stop,

Please.

Then from here,

Move from one foot to the other and start shaking your wrist and ankle.

Then stop.

Find a wall or a rail or you can balance on your own leg if it feels stable for you.

You can balance on any leg first.

Shift the weight on that leg.

Let the other leg float off on the floor and swing it front and back.

All the while,

Be mindful with your spine.

Keep it lengthening up toward the sky.

The way to do that is just feeling your chest extend upward.

Then from here,

Stop swinging the leg and let make a big circle outwardly.

Outwardly.

Two more,

Please.

Change direction.

Go from the outside in.

Use standing leg.

Stay firm on the big toe side of it.

Last two right here.

Now do exactly the same thing on the other side.

Standing leg,

Point your toes to 12 o'clock.

And then from here,

Let's make a circle.

Circle that leg outwardly.

And keep your balance on the big toe side of your spine.

Standing leg.

Spine elongate up.

Two more right here,

Please.

One,

Two.

Change to the other direction.

Last one right here.

And then from here,

Let's take child's pose,

Please.

So have your knees on the knee pad.

You can tap your toes under or have the top of your feet on the floor.

Your feet come together.

Your knees are apart.

You sit down toward your heel and bring your forehead down toward the floor.

If you feel like going all the way to the floor,

It doesn't seem work for your body right now.

Bring the block and put it underneath your forehead.

Find the height that works for your body.

And respect that.

Hands alongside the ears.

One full breath right here.

Exhale,

Let it go.

And you feel your body soften and sink into the floor.

Next,

Inhalation.

Come up and away from the back.

Round your back up toward the sky.

Spread your finger.

Arch at the end of your inhale.

Cow pose.

Exhale,

Round your back up toward the sky.

Head down,

Tailbone down.

And gradually move back toward your child's pose.

Keep going,

Please.

Inhale,

Round your back up.

At the end,

Arch your back in cow pose.

Head up,

Tailbone up.

Exhale,

Head down,

Tailbone down.

And gradually move back toward your child's pose.

Three more,

Please.

One.

As you move,

Check with your palms.

Make sure that it gives enough space for your shoulder to move forward safely.

Last one right here.

Sorry.

Come up on the tabletop position.

Tuck your toes under and start to make a spinal circulation,

Please.

Allow your head to also move with it.

When you are super tight,

We move all the muscles that are attached to our spine first.

It will be a great thing.

You know,

You do the thing that really connects to the center.

And then we can go out into the peripheral muscles.

Cow pose.

Three more here.

One.

Three.

Change direction,

Please.

And shift your weight front and back.

Right,

Go from your wrist toward your knees and back toward your wrist.

Three more times here.

One.

Three.

Then from here,

Have your knees together,

Top of your feet on the floor.

I love to do this one with my fist on the floor.

You don't have to do that or you can also,

If you feel like you need more height,

Put the block underneath your palms and then you're going to have a higher floor closer to you.

Drop your hips side to side,

Please.

Then come back to stop.

Tuck your toes under.

Open your knees,

Hip distance apart.

Make the block to be the highest.

Your body comes off from the floor just a little bit more and then you step your left leg forward.

Okay,

Have your hands supporting you.

Point your left foot at 12 o'clock.

Then get your body upright.

We are going to stretch the hip flexor of the right leg right now.

I'm gonna move the block away so you can see.

Draw your core in.

Inhale.

Exhale.

Let it go and keep the muscles of that core.

Next,

Inhale.

Lift your heart up toward the sky and draw your shoulder blades together,

Lengthening your neck as well.

Exhale.

Let it go.

From here,

Take a deep breath in.

Then exhale.

Lunge toward that front leg.

Core is in.

Spice is long.

Inhale.

Breathe.

Don't move.

Exhale.

Lunge forward.

Two more.

Now you're going to keep lunging that body forward.

Now the deeper,

When you start to lunge,

Make sure the front leg,

Last breath please,

That knee doesn't go beyond the ankle.

The core is still in.

The chest is still lifting.

Then push into your left foot.

Move your hip backward.

Body comes down toward the floor and maybe grab the block to help you to go back safely.

Left leg goes back.

Toes tuck.

Right foot forward.

Body comes upright.

Now stay strong on the big toe side edge of the front leg.

Take a deep breath in.

Exhale.

Root your tailbone down.

Engage your core.

Next,

Inhalation.

Draw your spine up.

Chest lifts.

Throat opens.

Exhale.

Shoulder blades onto your back.

Inhale deeply.

Exhale.

Lunge.

Three more breaths.

Inhale.

Lengthen the spine out.

Exhale.

Lunge forward.

Bellies draw in.

Two more breaths.

Relax your jaw.

Exhale.

Keep curling your chest up and maybe go back safely.

Listen to your muscles.

That's last one right there.

Then you push onto your right leg.

Move your hip back.

Chest forward and come down toward the floor.

Hold the block.

Now this time,

Come off from your left knee.

Pivot to your left and have your feet parallel toward one another.

I'm going to shift myself forward just so you can see a better view here.

Hands on the block.

Feet parallel.

Bend your knees slightly.

Squeeze your shins in and then push your thighs out at the same time and stretch your legs.

Spine is lengthened forward.

Exhale.

You are going to melt and lengthen your spine down toward the floor.

One breath at a time.

Exhale.

Melt the spine.

You're going to target the adductor muscles of the body.

Go as low as your spine can remain.

Lengthening.

You have two more breaths to do.

I want you to broaden your arms enough that your shoulders feel that they have a lot of room to sink into it.

Last breath.

Your job is to pay attention at your spine.

Don't go so low that your spine is routed.

That's not safe.

Then bend both knees.

Pivot back toward that right leg.

Point your right foot forward.

Now cross your left leg behind your right leg.

Let the shins touch.

Plant the big toe side edge of your feet on the ground.

Lengthen your spines away from your belly.

Your core is in and then exhale.

Once again,

You're going to bring the spine downward and toward the floor.

Four breaths all together.

Each exhale is your time to challenge the muscles.

If you can,

Go lower.

Two more breaths.

Make the block shorter and closer to the floor.

Three.

So you're going to get more on the lateral sides of your legs.

Last breath.

Then bend both knees.

Step your left leg back.

Tuck your toes.

Step your right leg back.

Your knees touch.

Hands underneath the shoulder with the fist or flat palm.

Your choice.

Then drop your hips side to side.

Come back center.

Open your knees hip distance apart.

Now before we do the other sides of the leg,

I'm going to work on the twisting in the spines a little bit.

Let's do thread the needle.

Please thread your left hand underneath the right.

Okay.

So you come high on your right fingertips.

Get your left arms off from the floor and then exhale you thread and you look up toward the sky and you bend your right elbow and keep gliding that left hand further,

Further out and bring that left cheek toward the floor.

Now if you feel like,

Wow,

You cannot go all the way to the floor,

No problem.

Bring the floor closer to you.

Use a block or you can even use a pillow and let that be your floor instead.

Okay.

Adjust where that block should be so your hip stack over your knee and have your right hand to help you to kind of stack your body up without collapsing into the floor.

All right.

Lengthening your right hip back with the help of your right hand.

But you try to kind of glide that left hand and try to go closer to the floor the best you can.

Two more breaths.

Don't forget,

Listen to your body.

One.

Two.

Carefully push into your right hand and thread.

Inhale.

Exhale,

Left hand down,

Right hand out.

Inhale here and exhale,

Thread to the left.

You look toward the sky,

Bring the block closer to the size of your skull.

Make sure that you just land on it and you feel okay.

You can always adjust.

Don't worry or scare about that.

And then have your left hand to help you.

Now I want you to feel that your left armpit is feel hollow and you can draw that left shoulder toward the ears and you feel that you have room.

Your neck doesn't feel crunched and you're lengthening your left hip back behind you.

Give yourself two more breaths right here.

One.

Then inhale,

Come up and away from the floor.

Now put the block underneath the hands.

This time step your left leg forward.

Right toe tuck,

Right knee come off from the floor.

Carefully pivot to the right.

Bend your knees slightly and start to turn your heels in and your toes out.

Lengthening those knees away from one another.

Your core is drawn in and start to walk your hand up the side.

Bring your body up right.

Now you can come off and away from those knees as much as you have to because the closer that you sink into the floor,

The more stretch you are going to feel it.

So if you lift your hip a little bit more off from the ground,

You might feel better.

And when you're ready to move,

Take a deep breath in.

Let's extend your arms out straight to the side,

Palm facing forward and you bend the knees at the same time.

Okay,

That's exhale.

Then inhale,

Draw the energy into the center.

Unbend your knees a little bit.

Feel the opening in your chest and exhale,

Bend your knees again.

Let the knees go away from one another and you feel your fingertips kind of shine out away from one another.

Two more breaths.

Inhale,

Draw the energy to the center.

Exhale,

Energy go out through your knees,

Your arms,

The crown of your head.

Last breath.

Exhale.

Then bring your hands back toward your hips.

Push into your feet,

Come up standing with your knees still slightly bent and turn your feet in to parallel toward one another.

Take a deep breath in,

Chest go up,

Tailbone go down,

Throat open and exhale,

Extend your spine forward and bring your trunk back down toward the floor.

And maybe your hand has to be on blocks so your spine can remain straight.

Bend both knees safely and turn back toward the front of the mat.

Your left foot should be there.

Point that left toes to 12 o'clock,

Cross your right leg behind your left.

Press the big toe side edge of your feet onto the ground,

Core is in,

Spine is lengthening.

Inhale and exhale,

Bring your spine downward toward the floor.

Three more breaths.

Inhale,

Move away from that stretch a little bit and then exhale further,

Challenging your body to go down toward the earth.

Keep your spine elongated.

Two more breaths.

Remember if you feel like you can go closer to the floor,

Make the block shorter.

Last one.

Or maybe they can be out to the side and your hand can be on the floor instead.

Bend both knees.

Now this time mindfully step your right leg back behind you.

Have your right knee on the knee pad or on the mat and you are going to move your weight back until your hips stack over your right knee and your left leg becomes straight.

Your left heel is down,

Your left toe point up toward the sky.

It's not going to go up like,

How can I say,

You're not flexing that left foot completely.

You're going to do what I call float.

Meaning you're not completely point,

You are not completely flexed,

You are in between that and you spread your left toes.

We are going to give our love to our hamstrings muscles right now.

Now your hips square toward that short side edge of your mat.

Core in,

Inhale lengthening out to the crown of your head.

And exhale,

You pull or you melt your heart downward toward that left leg.

Three more breaths.

Exhale,

Go toward that left leg.

Go as low as you can.

You have two more breaths to go.

When the inhale comes,

Move away from the stretch.

Exhale,

Go into the stretch and challenge respectfully your hamstrings muscles.

Last breath here.

Keep your spine nice and lengthened.

Relax your jaw.

Inhale,

Move up and away from your left leg.

Drag your left foot in,

Have your hands on blocks.

Give your muscles a lot of room.

Then we switch legs.

Right leg goes forward,

Heels down,

Toes up.

Give your spine enough space so it can remain lengthening.

Core in,

Inhale,

Spine is nice and long.

Exhale,

Bow down.

You know I have a student that used to take my three more breaths in person class.

This one is called half pyramid pose.

It always looks like this.

She was a runner.

Two more breaths.

So her hamstrings are tight.

And if where you are here and you feel stretched in the hamstring,

You are awesome.

But keep challenging the muscles.

Last breath right here.

And carefully drag your right leg back behind you.

Go from here on to all four.

We're going to go into downward facing dog.

So you have to prep your foundation properly.

Stretch your fingers,

Turn your palms out slightly,

Crawl the floor with your finger pads,

Especially the base of your index knuckle.

That is on the floor.

When you're ready,

Tuck your toes under.

Have your knees come off from the floor.

Keep your knees bent and push your chest back toward your feet.

Draw your shoulder blades together.

It's going to go away from your chest.

Take a deep breath in and then exhale,

Push your chest back toward your feet.

From here,

Straight and bend the knee.

You alternate that.

Legs please.

Bend and straight.

Work the hamstrings muscles a little bit more here.

And also kind of get into the upper body strength here.

Then stop.

Alternate the feet and bend both knees and now drop your hips side to side.

Come back to stop.

Take child's pose please.

Toes together,

Knees apart.

Bring your forehead down onto the floor or on the block.

Your hands go alongside the ears.

Or maybe you might like it better that your hands actually go up toward the sky or touching your back.

See what works and serves you best right now.

One more breath please.

Carefully walk your hands back toward your knees.

Come up and away from the floor and then find your way to a seated position.

Sit on the knee pad is also really helpful.

You know you're sitting board might not like the floor as much and this lift might just be enough.

Go underneath the thighs.

You are going to sit it with your legs wide apart and we are going to stretch the adductor muscles right here.

Your hands be in front of you,

Can be behind you.

Once again when you're going to stretch your legs muscles,

Most of the times it's going to interfere with keeping your spine elongated.

And your job is to keep your spine elongated at all times as you challenge your legs muscles to become more supple.

Here we go.

Take a deep breath in,

Long spite out through the crown of your head and exhale move your trunk forward and toward the floor as far as your body can go.

Three more breaths.

Stretch your toes.

Exhale is the opportunity to challenge.

Two more breaths.

Relax your jaw,

Neck and shoulders.

Last breath right here.

Inhale,

Move up and away from the floor.

Keep your left leg straight.

Bend your right knee and bring the heel of your right leg toward the groin.

It doesn't have to touch but it goes there because I want your hip to broaden.

Now we're going to do side stretch and this is the time you can also use a strap.

Have your left hand hold the strap,

Place the strap at the ball of your left foot to make your arms longer so your body has room to move.

Then inhale,

Right arms up toward the sky,

Shoulder blades together,

Exhale stretch to the left.

You can use that left hand to help you to pull yourself sideways.

Three more breaths but don't collapse onto your left side body.

You want to lengthen.

Two more breaths.

And last breath.

Shoulder blades together,

Neck nice and long.

Then inhale,

Come up and away from the side stretch.

From here you are going to bring your right leg.

You're going to cross this over left,

Okay,

And then you twist right.

Your left hand can hug the right knee,

The elbow can go to the outsides of the right knee.

What's more important is that it's not how you hug that right leg but how you hug it and your torso actually still can move.

So if you need a lot of room,

Remember make yourself to give your spine a lot of room and then right hands go back behind you.

Inhale root down and rise up,

Exhale twist.

Broaden your elbows apart.

Next is lengthen,

Two more breaths.

Shoulder go right,

Belly go forward.

Last breath right here please.

Then you inhale,

Untwist and go to the other side.

So your right leg coming out,

Going to that kind of corner of the long side edge of the mat to the right.

If you're tight,

Use a strap.

Place the strap at the ball of your right foot and hold both ends of the strap with your right hand.

Now you have a lot of room for your trunk.

Shoulder blades together on your back,

Left arms up,

Inhale and stretch right.

Next is also lengthen,

Three more breaths.

If you start to go closer to the floor,

First make the straps shorter and try to hold that right foot with your right hand.

Last two.

Don't forget the neck.

Last breath and try to lengthen to the right and maybe closer to the floor but listen to the body.

Then come up and away from the floor and then carefully you are going to get your left leg come in,

Knees bend,

Turn to the right leg,

Cross over your right leg with your left foot.

Now your left foot is on the floor,

Hug your left knee with your right hand or the elbow can go to the outside of it.

Left hand goes back behind you.

Make sure both sitting bones on the floor,

You feel like you have a lot of room to move.

Then inhale,

Anchor down into that left fingertips in your tailbone and thighs grow tall.

Exhale,

Twist.

Two more breaths.

One last breath.

Two.

Inhale and twist.

Now carefully take yourself on to your back,

Please.

So you have to come away from the knee pad if you have it.

Move everything aside.

Make sure your arms,

Your hands have enough room.

You can go sit sideways,

Come down on your side and then look up.

Then have your chest up toward the sky.

Have your right ankle above your left knee and draw your left leg in toward your chest.

Now if your hands hold your left leg,

Either the thighs or the shin,

And it makes you lift your chest and your head off from the floor,

Please grab a strap.

Make strap long enough that when you go behind the leg,

That left leg,

Your chest can be on the ground.

Okay.

And make your elbow to be on the floor as you hold that left leg toward your chest.

Aim your right knee away from the chest.

Three more breaths.

Last two.

Each exhale,

You want to draw that left leg closer and closer to the chest.

Last breath.

And as your right knee,

Aim itself to the right.

Inhale.

Let go of the strap,

Let go of the hands and then switch side,

Please.

Left ankle above the chest.

Above your right knee.

Then you get your right knee toward the chest.

See if you can hold that right thigh or the shin by your own hands without the chest come off from the floor,

Or you need to use a strap.

Keep your toes spread.

Each exhale,

Draw your right leg in closer.

Aim your left knee to the left.

Last three breaths right here.

Three.

And carefully let go of your right leg.

Get your left leg out from your right knee and length long out through the arms and the legs,

And maybe interlace your finger and press your palms away from you.

Use the exhale to lengthen.

Point the toe to the other side or you just reach your fingers alongside the ear and just exhale,

Lengthen.

Rock your hips side to side right here.

One more breath.

Exhale.

Stop rocking your hips and start bending your knees and walk your feet closer to your sitting bone the best you can.

Bring your arms out like wing palms facing up or maybe bring it closer to your trunk.

We're going to go from here to bridge pose.

Then you bend your elbow.

Elbow to floor.

Finger goes up towards the ceiling.

Take a deep breath in.

And when you exhale,

Push into your elbows,

Into your feet.

Lift the hips and point your knees away from you.

And maybe shift the weight towards your one shoulder.

Let the other shoulder come off of the floor and tuck your shoulder underneath the chest and you feel the lift in your chest.

And do that on the other side.

Make sure that the head of your arm bone is the lowest point.

Your throat opens slightly.

Feel that you are going to tear your mat apart with your feet.

It goes back behind you as your throat goes to the opposite direction.

You feel the opening in your throat.

You point your knees away from you.

Another breath.

Then exhale.

Get your arms out under your trunk and slowly,

One by one,

Bring your spine down toward the floor.

When your whole spine is on the earth,

Hug both of your knees toward your chest.

Drop both of them to the right.

Allow your left shoulder to be on the earth.

Right hand maybe on your left thighs or not.

And you get toward your left arms with your eyes closed.

Inhale deeply.

Exhale,

Let it go.

Three more breaths,

Please.

Your body sink deeply into the earth beneath you when you exhale.

Last breath right here.

Inhale,

Bring your knees up center.

Drop both of your knees to the left.

Aim your sitting bones away from your trunk.

Either left hand holds your right leg or not.

Go arms wide open,

Palms facing up.

You can look straight up or look toward your right shoulder.

Exhale,

Let your body sink.

Feel the heaviness of your bones and your muscle travels downward.

Last three breaths,

Please.

And wherever your knees are,

Just turn your body toward that direction.

Have the bottom hand supporting your head.

Mindfully get yourself off from the floor.

You can sit cross-legged with the block underneath your sitting bone or you can sit with your legs wide apart.

Have the leg position into the place that your spine can elongate up toward the sky.

You have your left hand onto your heart,

Your right hand onto your belly,

Your eyes closed right here.

Last three breaths.

Be in this moment.

And feel how much lighter and more supple your body becomes after you show up for yourself.

Last breath,

Please.

Can you silently give thanks to yourself?

Your palms come together,

The thumbs go to your third eye and you bow to your own magnificent self.

I also thank you for showing up.

I cannot wait to see you next time.

Namaste.

Namaste.