Welcome to Step One!
All you need is 8 minutes for the pose intro and 3 minutes for the pose flow, plus clothes you can move in and a (reasonably) clear space the length of your body.
The flow introduced today is intentionally short and easily incorporated into even the busiest days. Come back to it whenever you need it! Repeat it as many times as you wish/have time for or use it as a starting place and add in your favorite poses. As simple and short as it is, it is GREAT for overall health and well-being.
This first step in the progression you will learn 3 of the most common and beneficial yoga poses:
- Child’s Pose
- Downward Dog
- Plank
Audio only: Flow Sequence Step One
Audio Only
We recommend you watch the intro and the flow videos until you’re confident you know what each pose position is. Once you are confident, you may prefer to follow along with the flow sequence in audio only to allow a deeper connection to your body, breath and spirit. With a little practice, you will be able to do this flow sequence without video or audio prompts.
Step 1
Pose Introduction
This video will slowly describe the poses – explaining what to do, and what to focus on for each of the 3 poses. Modifications for the poses are also described and encouraged. Always respect and listen to what your body needs; where there is resistance or tension; you should not experience pain. Using a modified pose does NOT decrease the benefits of the pose. Ignoring your body DOES significantly decrease the benefits.
Step 2
Flow Sequence
It’s time to transition from pose to pose and match the movements you learned in the intro with YOUR breath. The first time through you will likely want to transition at the speed of Jenny’s breath, but eventually you want to transition at your own breath’s speed. Repeat this flow video as many times as your schedule will allow. A good goal is to repeat the flow 2-3 times (takes 6-9 minutes) most days a week. But even 3 minutes a week has benefits. Don’t forget to take advantage of any pose modifications that serve your body. It’s normal to find that your body will request different modifications from day to day, or even at different times of the day (morning vs. night for example).
Child’s Pose
“Balasana”
Child’s pose is a true resting pose that you can hold for long periods of time without the need for props. Releases tension in the back, shoulders and chest. Recommended if you have dizziness or fatigue. Helps alleviate stress and anxiety. Flexes the body’s internal organs and keeps them supple. It lengthens and stretches the spine.
Downward [Facing] Dog Pose
“Adho Mukha Svanasana“
Pose benefits include:
1. Boosts energy
2. Eliminates back pain
3. Improves circulation
4. Strengthens the immune system
5. Builds upper body strength
6. Increases flexibility in the hamstrings
Plank Pose
“Chaturange Dandasana“
The benefits of plank pose are subtle yet important. Done properly and consistently, the most noticeable benefits include: Strengthening the wrists. Balancing the joints of the elbow and shoulder. Ab strengthener. Chest strengthener. Leg/ quadriceps strengthener. Elongate back. Increase respiration and circulation
Hi there! I joined at the $4 trial membership and can’t seem to access the videos. I didn’t log in my info right away, but just figured out how to. Now it brings me to the sign up/pay page again. Can you please advise?
Thanks-Lisa
Hi Lisa!
I show your membership details as active so I’m not sure what the issue is. /:
Neither of the videos on this page are showing up for you?
-k
This was an awesome first flow. Downward Dog is my favorite so I loved this one tonight! Thanks!!
So glad you enjoyed it Melody!
For some reason I can’t watch the videos on my macbook. IT says it can’t be played with my current set up? Any idea what that might mean?
Hi Aimee
#1) What browser are you using?
#2) Is it the latest updated version of that browser? (you can check this from top menu – for example Chrome browser says Chrome at very top left and in the drop down menu find “About Google Chrome” and it’ll show you the version you have installed and if you need an update. Same is true for Safari.)
#3) Try a different browser to see if the problem is the same
#4) If you have a smart phone, try it from there
Let us know! Kindly,
Kristi
It works from my phone. Just not my lap top. I’ll just use my phone
Glad it’s working on your phone Aimee!
For the tech challenged quester, what is the best way to listen/watch?
Thank you!
Hi Sheila! Welcome (:
I prefer to watch them on my laptop computer set up in my living room where I have the space to follow along. What tech is available to you? Smart phone, desktop computer, laptop? Are you having trouble seeing the videos or playing the videos on a computer or from your phone? Tell me more about your issues. If you prefer, you can email us info@priorityyoga.com with your phone number and I can give you a call tomorrow at a time that’s convenient for you. – Kristi
I loved it!!!