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My name's Donna welcome to -- yoga.
-- yoga actually consists of 26 postures and -- breathing exercises.
And it's designed to work every single part of the body from the inside out.
But then -- actually do few of the top.
Postures that we do in a -- -- yoga class.
Beginners are welcome to any of our classes -- -- do the best that you can and just follow along.
And you will have a great class.
Ronnie on lies and deep breathing exercise which is very severe lungs and very good for your respiratory system and helps to.
Warm you up and it helps to bring your mind to focus on yourself.
So let's start everybody inhale head down as you lift the elbows up sideways.
That Danielle was up its highest possible full -- Exhale look up sort of feeling.
And very slowly -- your -- back keeping your eyes open mouth open.
As you exhale all the air out by the mouth the key though is to learn how to -- through the -- You have to really constrict the vocal cords just a little event.
-- look up and open your mouth and -- the lungs completely exhaling all the -- out.
-- is really strong tight the whole body lower body solid.
Hot hot spots an -- or the hands if he posts.
Spending needs and -- underneath your heels couldn't step on the fingertips on the heels.
And get a grip it tight -- so that you can pull on your heels.
Lift your -- stop.
And start to stretch your body definitely say stretching from the -- six all the way down to the next.
As you push your knees back towards the back wall you're going to feel the stretching -- streets.
Come on up irons and head together as you come up -- in the middle.
And then you bring up arms down by your side and again just they still between -- just relax a little bit.
-- -- Now we're gonna warm up all the joints in the body.
Across the -- load up the rest of grab your hands in front of your face.
And then release your hands and took her positions is what we call prayer position.
Pull your fingertips below -- no secrets your face in the air.
Then you need to sit down all the ways -- you can.
Stay seated below bring your right -- high up and over the last play.
You're going to cross your legs and then twist trying to get your foot behind the calf muscle it takes tremendous concentration.
To be able to balance on one leg and -- a beginner that's one of the hardest things to do.
When you first come and took it from yoga class is trying to find your balance.
-- understanding both -- again it takes a lot of again concentration same thing with -- standing leg has to be really solid to keep your balance.
I'm -- -- -- your body -- -- charging the body board means you're sending me energy Fuller.
As you kick back to the chest is opening up to the left side of the -- -- you're shifting the circulation from one side of the body to the other.
-- -- -- -- That's -- stretching so many people we -- tight hamstrings being tight caps for this posture is wonderful to warm up.
He hamstrings -- arms up over your -- everybody take a big step to the right arms down parallel to the floor.
-- -- chosen a little bit pigeon -- slightly bring your body down from the lower -- towards the floor.
Keep your body -- a little more -- with the -- forward as well.
And then grabbed underneath your heels from behind -- -- means contract your fives.
And then start to pull the body down even more ideally you want your forehead to touch the floor in between your feet.
Thanks to the Gulf Coast -- -- bend your -- grab your feet.
Most of the classes at a -- the regular beginner -- and we have one yogi here who can actually do an advanced.
In this series and now look up and start to hit.
To the floor below is designed to work the entire spine and it it's really lining this fine it's also stretching from their pets as well.
And right here you have the full expression.
Of the -- hopes that don't try this at home this is after you've been practicing for a long time.
Change everybody again my name's Donna Vick from -- NYC.
I hope you learn a lot today please come get us a try if you want more information about health and fitness.
Please go on fox news magazine dot com.
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