This course is a Morning Yoga Tutorial with the right exercises to help you get your day started. Here you will find tips on how to make morning yoga practice your daily routine, will learn about the basics of yoga and a full 101 morning yoga session.
The course is divided into 2 parts, Getting started and the Morning Yoga session.
In the Getting started part you will find tips on how to start yoga practice, Introduction to Yoga, Breathing Techniques and how to meditate at the end of the session.
In the second part you will have 18 exercises that you will go through with the yoga instructor.
Yoga helps improve flexibility, strength, balance and endurance. On a energetic level yoga teaches you how to cope better with stress by cultivating a sense of ease by active or passive poses. On a psychological level yoga helps with cultivated mindfulness by shifting your awareness to the sensations, thoghts and emotions that acompany a given pose or exercise.
As the body needs food and exercise in order to survive, so does the soul needs joy and happiness. That is yoga psycho physical discipline which makes it possible to exercise the body, mind and soul.
Few tips that will help you chart a course for your home practice, also they will provide the means to keep your practice fresh.
Exercise 1. Releasing the backWe lie on our back and we spread our legs in shoulder length with our palms open up. We exhale deep three times through the mouth and we start with creating our day. First and foremost we imagine a path that leads to the depth of our heart. Slowly we begin to walk along the path and when we reach the bottom here we ask the question to our heart whether it has an unfulfilled wish and if there is, we say it, three times with our inner voice in an affirmative form expressed in the present moment. The decision needs to be short and clear and to be said with lots of love and joy in ourselves. We continue with releasing our inner smile, we imagine our organs shivering with joy and we continue with a fascial smile then we open our eyes and we are sure that we will have a lovely day.
Exercise 2. Standing MountainWe stand in a position ( standing mountain we unite our legs together, we spread our feet and we connect them with our heels, we open our palms, we close our eyes. We exhale deep three times in order to calm the mind and we slowly start to imagine (visualize) that we are facing a huge mountain rich with flora and fauna. We assign a task that we will reach the top of the mountain. All of this is imagined in our mind breathing by the end of the fifth breath.
Exercise 3. Tree
From the mountain position we continue in a tree position. We stand on our left leg while our right leg goes up to the groin. Our palms are in a prayer position and placed in the middle of the chest.Our view is focused to one spot or subject in the room. We breathe three times exclusively through the nose, we fully maintain the balance on one leg, imagining a tree which has deep roots that are stuck in the floor … After the three exhales we lift our hands up, we join our palms and we continue with three breaths. After the three breaths balancing the right hemisphere ends then we continue balancing the left. That is why we will continue the same exercise, but this time we will stand on the right foot.
Exercise 4. Bird
Birds are like ornaments on trees. Therefore the next yoga position is a bird position. From a standing position we spread our legs in line with our shoulders, we lift on our finger toes, we put our hands in the innerside of the lower part of our body our knees, then we continue with spreading our palms and the fingers.
Exercise 5. Butterfly
We grab a small pillow and we sit on the floor.We bring together the soles of our feet, we grab them with our palms from the inside while we place the elbows to our soleus and we continue with a soft push.
Exercise 6. Flower
Yes we have reached the flower, we imagine its size and color and we continue to its yoga position. The position of the flower is concentrated on the balance of lower cross of the body or as we say it, the orange chakra for whom its believed that stabilizes fear.
That is why this position will help us control and overcome fear that might arise during the day. For example the fear of an upcoming exam etc. From a sitting position in which are feet are brought together I place my palms under the feet and i slightly lift the legs. So there, here is the flower that we imagined. Now we will open our eyes and we will breath five times in his position. While breathing we will imagine that we are a mountain flower and we completely give in to this feeling.
Exercise 7. Calm River
We lie down on our back and we unite our legs while opening the palms. Imagine you are a peaceful river that flows through the mountain. Concentration is put on the breath and we try to give meaning to the fluids in our body especially the blood. In this position we remain for the duration of 5 breaths.
Exercise 8. BoatFrom a recumbent position on the back, in full breath we lift our arms and legs while the accent is put on the lower cross of the body, our eyes are open, the view is focused on one spot, we breathe through the nose five times.
Exercise 9. Fish
We sit on our knees, slowly lowering the body backwards, we put our the hands beside our feet, go down to the elbows, and eventually head down crown. Close your eyes. The attention goes to the center of the chest, while imagining love in the form of a lotus flower which is slowly opening. Solely determine the color of the lotus. In this position remain for 5 breaths, and try not to give meaning to the muscle pain, because it's only for 5 breaths of breathing. Slowly rotate the stomach and while resting in this position, we relax our back and back muscles, through thought and breathing massaging our stomach and abdominal organs.
Exercise 10. Snake
We lay on our stomach, unite our feet, while the hands are crossed at the bottom part of the body, forehead on the floor. When you feel ready, in full breath lift the front part of the body, and remain static for 5 breaths in this position. The view is the point between the eyebrows. Out legs should remain on the floor.
Exercise 11. Cobra Snake
From a lying position on our stomach, we spread our legs as much as we can, as we put our hands beside our chest, forehead on the floor. When we're ready we rise in full cobra position stretching our body using the arms. Close your eyes and take 5 breaths in this position.
Exercise 12. Grasshopper
From a lying position on our stomach we take a stand like a grasshopper. Our chin is on the floor, hands crossed in a fist as we put them in the lower abdomen. When we are ready, in full breath lift your legs in a position of a grasshopper. Remain in this position for 5 breaths.
Exercise 13. Frog
From a lying position on our stomach, continue in the position of frog slowly rising our arms, expand our knees and unite our heels. Arms stretching forward, chin set it on the floor, try to touch your chest to the floor remain in this position for 5 breaths.
Exercise 14. Turtle
We go back to a sitting position, we spread our legs, slightly lifting out heels, hands are placed under the knees and we lower the body down in the turtle position, lay down with our head on the floor. When you reach the turtle position, start breathing through the nose 5 times.
Exercise 15. Forward Fold
We put our feet together, our hands are stretched up and in full breath we are stretching down to our feet. With our elbows we try to touch the floor. Remain in this position for 5 breaths.
Exercise 16. Lord of the Dance
Stand in the tree pose or the tadasana. As you inhale, shift your weight to the left foot and lift your right heel towards your buttock. Put additional pressure on the straight left leg, thigh, hip and knee to ensure your leg grasp the right ankle. Lift your hip and pubic area accordingly to avoid additional strain. With the help of your hand in front of you. Stay in this pose 20-30 seconds and slowly come back to your standing position. Now, repeat this with the other leg. One important tip for beginners while doing this pose is to keep the lifted ankle flexible. Keeping the ankle flexible prevents cramps in the thigh muscules. Cramping muscles are a common complaint the beginners have.
Exercise 17. Triangle
Stand straight. Separate your feet comfortably wide apart. Turn your right foot out 90 degrees and left foot in by 15 degrees. Now align your centre of right heel with the centre of your arch of left foot. Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet. Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist sraight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm. Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open. Stretch maximum and be steady. keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath. As you inhale, come up bring your arms down to your sides and straighten your feet. Repeat the same on the other side.
Take a comfortable position, cross your legs hands open eyes closed back straight (for energy to run properly) Again, go back to the top of the mountain, briefly concentrate on your breathing. While breathing mountain air, imagine you're sitting on top of the mountain and seeing the sun rising. Attempt to feel the joy itself from the view. Breathe deeply and slowly without a mental wandering mind. See the sky and imagine your name written on it, choose the color, size and font and enjoy this beautiful view. Then the sky will see our life decisions or affirmations. You feel joy as the decision is real. You wake your inner smile, then your external physical smile, send thanks for this moment, put your hands together in a prayer position and slowly open your eyes while smiling. Say out loud NAMASTE.
We are a group of fitness instructors and a group of film professionals. Together we founded FitGuide as a platform that will bringing strict to the point, high-quality online fitness courses specially designed for everyone that has a busy lifestyle and wants to improve his overall health or fitness knowledge.
Sport professionals involved in our first project:
SiFu Predrag Petreski - Wing Chun Master
SiFu Djore Kostovski - Wing Chun Master
Jasna Lekovska - Pilates and Fitness Professional
Kate Popeva - Pilates and Fitness Professional
Martin Redzepagic - Fitness Professional
Petar Deslievski - Fitness Professional
For each following project we are making strict selection of instructors.
Gorgi Ristovski - responsible for selection of the instructors. He has many years experience in Мartial Аrts, Bodybuilding and Crossfit . He is also a paragliding pilot.