This video details how to do easy yoga poses for beginners. To start out, assume 'mountain pose' which involves placing the feet at about a hip width distance apart. After the feet are placed, lengthen up through the spine and roll the shoulders back while also tucking the chin slightly back. Arms are then raised upward while inhaling, and lowered while exhaling and in the same exhale lift out of the hips, hinge, then enter a forward bend. Note, it is acceptable to bend the knees in this process, especially for beginners. Once bent, inhale and enter a flat back extension, this involves bringing the hands to the shins or thighs, to find a flat back extension position which involves having a flat spine from the tailbone to the crown of the head. From this position, the knees are bent and the individual goes back into a forward bend. As the individual exhales, they will bend their knees and bring their hands back to near their hips, much like a diver's ready position, with palms turned out to the sides. From this, the individual presses in with the feet, and rises up. Arms are lifted over the head, and then lowered back down with hands to heart-center. This process is repeated to the final arm raise, then involves a side-bend with the arms moved to one side, then the other. After side bending, bend forward again and bend the knees and enter flat back extension. From there, the diver position is assumed again, and the arms are raised from there and then lowered as the individual turns sideways into an awkward twist. Once twisted, bend both knees like sitting in a chair, and fully extend the arms. Lift arms back up from this position, enter an awkward twist in reverse to the previous one. Reach the arms back up from this position, and slowly return hands to heart-center.
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