Yoga Bites -20 Mini Workouts For Healthy Posture & Alignment

Name: Yoga Bites -20 Mini Workouts For Healthy Posture & Alignment
Rating: 4.8 (4 reviews)

Twenty Bite Size Yoga Workouts To Get You Through The Day - Practice Anywhere, Anytime That Suits Your Day

Created byAidan Cartwright

Last updated 10/2018

English

What you'll learn

Build a healthy yoga practice from the ground up with confidence
Connect with your body, gain confidence and find balance for body and mind
Improve alignment and joint health to reduce the risk of injury
Develop strength and flexibility at your own pace
Improve your posture and correct your spinal cord alignment
Tone and relax through a simple yoga routine

Course content

6 sections • 21 lectures • 4h 20m total length

Introduction1:37
Thomas introduces the course and explains what you can expect to get out of following the routines

Sitting One – Neck and shoulder mobility12:00
This lesson will help you to explore you current range of movement and work to improve it. At the end you will feel the shoulders opening more and the neck lengthening.
Sitting Two – Spinal Mobility11:08
Through an exploration of the normal movements of the spine we develop a better understanding of our mobility and work to improve any restricted areas. At the end you will feel looser and gain a sense of length up though the spine.
Sitting Three– Leg Mobility12:36
This lesson focuses on improving our flexibility in our legs. Most people have stiff legs which can be detrimental to the back. Loosening the legs will improve back function and also make sitting more comfortable.

Supine One – Spinal Mobility16:01
Let's focus on twists to encourage a better range of movement in the spine. We also adapt the bridge pose to encourage core strength in movement. At the end your spine should feel awake and loose.
Supine Two – Leg Mobility14:57
We want to loosen the legs, encourage range of movement in the hips - this lesson will help that. We will focus on the typical areas of stiffness in the legs and by the end your legs will feel alive and ready for action.
Supine Three– Shoulder Mobility14:09
We live slumped over our desks and phones – lets change that with this quick lesson on opening the shoulders. It will be challenging but stick with it and you will improve your posture over time.

Sun Salutation One – Two Rounds of Sun Salutation11:59
A straight forward workout made up of 2 rounds of sun salutation as I do it. It always leaves me feeling invigorated and ready for a challenge. Join me for this quick workout.
Sun Salutation Two– Flexibility One12:13
Here in this lesson we start to add elements to the sun salute – lets gain some hip range and continue our mission to mobilize the ribcage. Extension is essential but often done badly which hurts the back -let me start your journey towards safe back extension.
Sun Salutation Three – Flexibility Two11:44
In this workout we add the pidgin pose to really deepen our hip loosening. Ofcause we continue our mission into safe but fun spine extension. Workouts getting stronger be safe and enjoy it.
Sun Salutation Four – Strength One14:49
Flexibility is great but without strength can result in injuries. I add one of my favourite posture poses the chair and we start to look at how to strengthen into extension. Ofcause let us not forget about having some fun with the plank – yes I do mean fun!
Sun Salutation Five – Strength Two15:19
More plank fun, but do make sure you can do strength 1 confidently before doing this one. I also add another one of my favourites 3 leg dog -> knee to opposite elbow. This is a fantastic dynamic core workout – core stability is only useful if you can move with it. Hot and sweaty workout – ENJOY!

Moon Salutation One - Two Rounds of Moon Salutation12:25
In this session we do 2 rounds of my modified moon salutation. Make sure you are comfortable with it before moving on the other workout. It is a lovely calming practice and you should end feeling settled in yourself.
Moon Salutation Two – Flexibility One13:30
In this lesson we really focus on opening the chest and gaining rib mobility. At the end of the lesson you will feel a lot more freedom in your chest and even possibly encourage deeper slower breathing. Very relaxing.
Moon Salutation Three – Flexibility Two15:09
This workout has a strong focus on rib and chest mobility. We really want to encourage good quality movement through the ribs and build on what we did in flexibility 1. Let us not forget about those hamstrings so they get a workout as well.
Moon Salutation Four – Strength One13:06
Some of the elements in the moon salutation naturally makes me want to strengthen. We will be working on lengthening the spine through strength and prepping for the full warrior 3 to come. The treat that is the chair is back!
Moon Salutation Five – Strength Two13:45
I love coming into warrior 3 this way but it can only be done with strength and stability – if you are not yet ready do strength 1 more. Can you get the hang of the wide squats at the beginning – they really start to feel great once you do -movement with breath always!

Sitting Relaxation One – Sun Breath8:31
Now let's calm down. By far my favorite sitting moving relaxation. A take on the sun breath that will leave you open to face what may come.
Sitting Relaxation Two - Spine Alignment Visualisation10:57
This is a suggested way to explore your spinal alignment when sitting. Its worth just looking up some pictures of the spine sitting so you can visualize the sacrum and sit bones when I mention them. Again, breath is key - feel how breathing in can lengthen you and open you – lovely.
Supine Relaxation One – Three Part Breath10:55
Let's explore how we breathe in this gentle 3 part breath relaxation practice. Explore where you breathe and how you can change it to gain a calm mind and body.
Supine Relaxation Two – Yoga Nidra Variation14:09
A variation on yoga nidra or yogic sleep that I like to do in classes. By focusing on your body we relax the mind. Savor it!

Requirements

No previous knowledge of yoga is required, however it would be very helpful to you if you have done my Yoga fundamentals course to get a good grasp of the basic yoga moves. No tools are required although a mat, block and a belt might be useful

Description

I’m Thomas Pedersen – a UK trained osteopath with over 16 years of experience developed in my private practice.

I’ve been practicing yoga for 20+ years and I've developed a style that combines my expertise as an osteopath with the benefits and flow of several yoga styles.

Working with hundreds of patients in my clinic and helping them address various issues caused by sedentary lifestyles, injuries, diverse hobbies or simply genetics highlighted to me the major impact a healthy and safe yoga practice could have on their recovery and future.

In my classes, you won’t be balancing all your weight on one finger or expected to become a professional contortionist.

During these 20 classes you will be doing basic movements and postures with easy to follow guidance from me on alignment, strength, flexibility and grounding. We will progress the postures over time to stronger poses but this will only happen when you are ready.

Each of my lessons is about 10 to 14 minutes long and I strongly recommend doing each lesson a few times before moving onto the next one. Feel confident with a lesson before progressing onwards.

I’ve created this format because there is a demand for bite size chunks of yoga sessions that can be practiced in those spare moments when you do not have time for a full workout .

In my opinion, breathing techniques are an integral part of a healthy yoga practice and have immense benefits for your health, improving both the body and mind.

With these carefully crafted classes and clear instructions, you'll be able to enjoy a full range of yoga poses, designed to improve flexibility, strength, posture and alignment for a healthier and happier life.

From the comfort of your own home, you can now choose when to practice without having to attend expensive classes or stress about making a class at a specific time and place.

I really hope you enjoy these classes and please get in touch if you have any questions or feedback.

namaste

Who this course is for:

From absolute beginners to more advanced yoga practitioners
You can build your own custom workout by combining these bite size yoga routines together
Thomas will take you from the very basics of yoga and movement safely to an advanced Sun and Moon salutation
This course is for anyone who wants to improve their feeling of wellbeing mentally and physically
Take some time to breath and connect and feel fantastic

Yoga Bites -20 Mini Workouts For Healthy Posture & Alignment

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 2min

Sitting Exercises3 lectures • 36min

Supine Exercises3 lectures • 45min

Sun Salutations5 lectures • 1hr 6min

Moon Salutations5 lectures • 1hr 8min

Relaxation4 lectures • 45min

Requirements

Description

Who this course is for: