5 Beginners Yoga Routines
5 Beginners Yoga Routines, available at $19.99, has an average rating of 5, with 52 lectures, based on 2 reviews, and has 34 subscribers.
You will learn about Improve spinal posture with simple spinal awareness exercises that help to strengthen the muscles that work on the spine Work on shoulder mobility and strength with simple (and basic) shoulder movements Develop ribcage and lower back awareness and help to reduce lower back pain with simple movements for your ribcage and lower back Learn foot, lower leg and knee exercises that can help with knee pain and improve your ability to balance on one foot Learn how to turn on your leg and hip muscles with simple exercise techniques Learn how to use hamstrings and glutei for better support in standing postures This course is ideal for individuals who are Yoga students and teachers interested in body awareness and better control of the mind and body or Anyone interested in learning to feeling and controlling their body in such a way that they can use it it activities other than yoga. It is particularly useful for Yoga students and teachers interested in body awareness and better control of the mind and body or Anyone interested in learning to feeling and controlling their body in such a way that they can use it it activities other than yoga.
Enroll now: 5 Beginners Yoga Routines
Summary
Title: 5 Beginners Yoga Routines
Price: $19.99
Average Rating: 5
Number of Lectures: 52
Number of Published Lectures: 51
Number of Curriculum Items: 52
Number of Published Curriculum Objects: 51
Original Price: $39.99
Quality Status: approved
Status: Live
What You Will Learn
- Improve spinal posture with simple spinal awareness exercises that help to strengthen the muscles that work on the spine
- Work on shoulder mobility and strength with simple (and basic) shoulder movements
- Develop ribcage and lower back awareness and help to reduce lower back pain with simple movements for your ribcage and lower back
- Learn foot, lower leg and knee exercises that can help with knee pain and improve your ability to balance on one foot
- Learn how to turn on your leg and hip muscles with simple exercise techniques
- Learn how to use hamstrings and glutei for better support in standing postures
Who Should Attend
- Yoga students and teachers interested in body awareness and better control of the mind and body
- Anyone interested in learning to feeling and controlling their body in such a way that they can use it it activities other than yoga.
Target Audiences
- Yoga students and teachers interested in body awareness and better control of the mind and body
- Anyone interested in learning to feeling and controlling their body in such a way that they can use it it activities other than yoga.
One way to mindfully and intelligently learn yoga is to learn your muscles.
Your muscles not only move your body, they help you to feel it.
An additional benefit of muscle activation is that muscles help keep your joints lubricated.
So if you want to keep your joints mobile and healthy and long lasting, one way is to focus on feeling and controlling your muscles.
Almost 20 Years of Experience
I’ve been teaching yoga for almost 20 years.
For the last ten years I’ve been working on reducing my own knee, hip and back pain.
The main thing that I’ve found helpful is learning to feel and control my muscles.
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Exercise was important, but muscle control allowed me to exercise more effectively.
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An unexpected bonus is that the same “muscle control” that helped me to deal with pain has also helped me to improve flexibility.
This course isn’t specifically designed for pain relief or flexibility.
Instead it focuses on the specific building blocks necessary if you do want to work on pain relief or flexibility.
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It also provides basic building blocks for improving posture.
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And, it provides exercises for helping you to help keep your joints healthy.
Joints are Critical Structures
In terms of every day living, joints are critical structures.
While we need muscles to move our joints, muscles have some overlap.
If a muscle loses function, other muscles can cover for it.
However, with joints, if a joint goes, it’s gone.
And joint replacement surgeries are not a pleasant experience. (My father recently had a hip replaced.)
Joint Capsules are Affected by Muscles
Understanding that muscles directly affect your joint capsules via ligaments and tendons, and that muscle activation is required to keep your joints lubricated (the more weight you are working against, the more strength that is required) one possible key to long term joint health is to simply exercise.
This course offers a slightly more focused approach.
A Focused Approach to Maintaining Joint Health
If you can feel your muscles, that means they are active.
If you can feel, for example your spine, spinal muscles are what give you that ability to feel your spine.
Having muscle control means that you can feel your muscles when they activate and when they relax.
This course teaches you basic muscle control so that you can better feel and control your body and help keep your joints healthy.
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First you learn how to feel parts in isolation.
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Then you learn how to integrate actions using multiple areas of your body.
The approach to learning muscle control is much like learning to drive a car (using a manual gearbox), but instead you learn to become a better driver of your body. (And actually, riding a motorcycle is a better analogy, since riding a motorcycle also requires balance.)
What You’ll Learn
This is a beginners course.
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You’ll learn how to feel (and control) your spine, your shoulders, your hips.
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And you’ll also learn how to feel and control your feet and shins.
Believe it or not, but good foot control can affect both your knees and your hips and it can also affect your ability to balance while standing. -
You’ll also learn how to improve your balance on one foot (and how to compensate)
More About Me
I live and teach yoga in Taiwan.
My Mandarin is not that good, and yet I still manage to teach effectively. I do that by breaking things down and giving clear and simple instruction.
This course is taught in English, and it’s taught in a way that makes it easy for you to begin learning to feel and control your body.
Self Adjusting Your Actions
In this course, there’s also emphasis on adjusting how you do these exercises.
This isn’t about blindly doing poses and exercises, but actually modulating how you do them for a better experience of your body.
If you’ve ever had to listen to an old fashioned radio, you had to tune in to the radio station. In the same way, you can get a better feel for your body by simply tuning or adjusting the way that you use it.
About the Course
The course is in video format. Each exercise is taught as a follow along. But each exercise is also instructed that you can easily do the exercises without the video.
Each routine is different but with some repeated exercises.
Each gives you a slightly different way to exercise your body. Initially I would suggest you do the routines in order since some of the exercises build up on each other.
However, once you’ve done all of the routines, and are comfortable with the exercises, the routines can be done in any order.
If you are Short on Time
Each routine is broken down into smaller mini-routines of varying length (the longest is no more than 20 minutes). If you are short on time you can focus on the mini-routines.
Some of the exercises can also be practiced anywhere you like. So if you have difficulty with a particular action, you can practice it whenever you have the time.
Course Curriculum
Chapter 1: Routine 1
Lecture 1: Routine 1, Introduction
Lecture 2: 1a: Shin and Hip movements and Weight Shifting (It's all Relative to Something)
Lecture 3: 1b: Body Weight Exercises for Shoulders, Spine and Hips
Lecture 4: 2: Body Weight Exercises for Shoulders, Spine and Hips
Lecture 5: 3a: Resisted Pressing (the Earth as a Barbell)
Lecture 6: 3b: Pressing Down to Lift Up (Plus: Noticing Skin Contact)
Lecture 7: 4a: Feeling Your Spine in Parts (So You Can Feel It as a Whole)
Lecture 8: 4b: Use Your Legs in Standing Forward Bend and Standing Twist (Plus your Spine)
Lecture 9: 4c: Bridge Pose, Dead dog and Rest (Reviewing Those Actions)
Lecture 10: Z: Routine 1, Wrap
Chapter 2: Routine 2
Lecture 1: Routine 2, Introduction
Lecture 2: 1a: Resisted Pressing While Sitting (Plus some Foot and Toe Exercises)
Lecture 3: 1b: Resisted Pressing: Mostly Lunge and Some Cat (Plus some Shoulder Work)
Lecture 4: 2a: Seated Hip Work for Flexors and Extensors (Hip Forward and Back Bends)
Lecture 5: 2b: Resisted Pressing: Pigeon and Hurdlers Stretch
Lecture 6: 2c: Resisted Pressing: Marichyasana Unbound (a Sort of Half squat)
Lecture 7: 3: Opposing Opposites: The Basics Plus Chair Pose and Standing Forward Bend
Lecture 8: 4: Partial Rib Lifts and Contractions, Divisive Exercises for Ribcage Awareness
Lecture 9: 5a: Understanding Balance: Using your Forefoot and The Need to Compensate
Lecture 10: 5b: Standing Leg Lifts and Setting Up Your Ribcage and Hips
Lecture 11: 5c: Standing Twist with Opposing Opposites, Action Reviews in Bridge Pose
Lecture 12: Z: Routine 2, Wrap
Chapter 3: Routine 3
Lecture 1: 0: Routine 3, Introduction
Lecture 2: 1: Seated Rib Actions Plus Toes and Feet
Lecture 3: 2a: Shin Rotations, That Thing You (Probably) Didn't Know Your Knees Can Do.
Lecture 4: 2b: Table Top, Changing Hand Positions and Practicing Shin Rotation
Lecture 5: 3: Standing Shin Rotation (Note Your Feet), Rib Contractions (Notice Your Waist)
Lecture 6: 4: Exercises for Shoulders, Arms and Spine (Plus Pressing To Lift and Backbends)
Lecture 7: 5b: Knee Work: Shin Rotations in Hurdlers Stretch and Seated Twist
Lecture 8: 6: Shin Rotation and Toes in Seated Forward Bend, Bridge Action Review
Lecture 9: Z: Routine 3, Wrap
Chapter 4: Routine 4
Lecture 1: 0: Routine 4, Introduction
Lecture 2: 1: Spine Lengthening (Feeling The Bits that Connect) Plus Weight Shifting
Lecture 3: 2: Shoulder Isolations (For Better Ribcage and Shoulder Relations)
Lecture 4: 3a: Resisted Pressing in Cat and Lunge (With Spinal Lengthening)
Lecture 5: 3b: The Down Dog Knee Lift (And Opposing Opposites)
Lecture 6: 4: Opposing Opposites, Push Meets Shove (Ensuring You Have a Shove to Meet)
Lecture 7: 5: Opposing Opposites in Bridge
Lecture 8: Z: Routine 4, Wrap
Chapter 5: Routine 5
Lecture 1: 0: Routine 5, Introduction
Lecture 2: 1a: Sequenced Activations for Awareness, Integrated Spine, Arm and Foot Actions
Lecture 3: 1b: Reviewing Spinal Lengthening, Weight Shifting and Leg Lifting
Lecture 4: 1c: Activating Glute and Hamstrings in Standing Forward Bend and Half Moon
Lecture 5: 2a: Weight Shifting In Cat, Knee Lifting in Lunge
Lecture 6: 2b: Adding Weight with Moment Arms for Hamstring, Glute and Hip Flexor Strength
Lecture 7: 3a: Resisted Pressing for Hip Activation in Low Lunge and Triangle
Lecture 8: 3b: Opposing Opposites and Ribcage Control In Pyramid Pose
Lecture 9: 4a: Resisted Pulling with the Knee and Foot Grab
Lecture 10: 4b: Balancing Cat Foot Grab (Learning it Bit by Bit)
Lecture 11: 4c: Hamstring and Glute Activation in Seated Forward Bend (plus Foot Stiffening)
Lecture 12: Z: Routine 5, Wrap
Instructors
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Neil Keleher
Making your body, and Chinese characters easier to learn
Rating Distribution
- 1 stars: 0 votes
- 2 stars: 0 votes
- 3 stars: 0 votes
- 4 stars: 0 votes
- 5 stars: 2 votes
Frequently Asked Questions
How long do I have access to the course materials?
You can view and review the lecture materials indefinitely, like an on-demand channel.
Can I take my courses with me wherever I go?
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don’t have an internet connection, some instructors also let their students download course lectures. That’s up to the instructor though, so make sure you get on their good side!
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