Learn basic yoga in an easy tutorial featuring yoga expert Veronika Wettstein.
Read the full transcript »
Max Wettstein: Okay. Welcome back to Encinitas, I’m Max Wettstein and today we’re going to change it up a little bit. Normally, every time I exercise, it’s very intense. It’s getting the heart rate up. It’s getting excited. It’s engaging your mind. Yoga mean engaging adrenaline, getting all fired up. Well today, it’s a complete change of story. To day we’re going to slow it down. Slow the breathing down, slow the heart rate down, and relax. Find calmness, find inner peace, and find self-awareness, self-realization. We’re going to do a little bit of yoga. Right now I’m not that great at yoga. I like to do about five or basic causes ever week. So I invited Veronika. She’s going to demonstrate a few poses for us and talk us through it. So this is Veronika. Veronika Wettstein: Hello. Max Wettstein: She also happens to be my sister. So Veronika is also going to coach myself and Donna through a few yoga poses. And welcome back to beautiful Encinitas. Veronika Wettstein: I just wanted to take a minute to say something about what it does with all sport. It’s the upmost important but especially with yoga. It oxygenates our blood. It gets us warm especially on the inside. And also keep in mind with these movements. They all have perp. And as you’re moving each motion, it’s either an exhale or an out-hale. Each sauna that we go through, each posture has an intro and then you hold for about five breaths. We’re going to hold them for. But as you’re getting in to it, say if you’re lunging, and then you go over, the lunge would be the inhale and this would be the exhale. And just make sure you keep your breath moving throughout the whole posture because it’s very important again to oxygenate your blood. And as Max was saying, this is not so much high energy as it focused energy and breathes as your tool to get right there. To get centered, it is your tool to do that. Listen to your breath throughout the postures and let’s begin. Max Wettstein: Yeah. It’s more of a meditating thing. We’re going to help deal with all that stress you’ve been going through. We’re going to lower the heart rate here and focus on our breathing. Focus on the present moment; inner peace, calmness, grounding ourselves. Veronika Wettstein: The sun salutation in yoga is really what we would call our warm up. And it’s really again just the intense breathing and a few motions, a few postures to warm our whole body up from before, up to our limbs. So we begin. Inhale as you look up and exhale. Inhale. Look up again and exhale and get down to dog. And hold for five breaths here. I’m just doing three. Inhale. Exhale down one more time and look up. In anywhere from three to ten of those depending on how long your progress is going to be, it should be enough to warm you before hand an exercise. As Max was saying earlier, downward dog is a quick really used as sauna or pose but also frequently people do not align their spine correctly and you can get easily injured. So if you want to pull back on your hips here a little bit, and you’re looking for a straight line from your sacrum all the way down out through your head. It’s a great energy line about shooting up your spine. Now you’re headed to the ground and the same thing going down your legs. If your heels have to come up, that’s okay so you can bend your knees a little bit if you have tightness and your handsprings when you do this. But what you really want to try and to keep in your mind is not to curl under or over flex your sacrum, your back. Just imagine if you have someone right just like this in a straight line and keep that. And you always want to make sure your shoulder blades are just trying to kiss your spine. No tension in your trunks. Relax and let them kind of melt into your back. And that will be the perfect downward dog. This is side angle pose or the side angle posture. And again, you want to make sure that your sacrum, you use your pose and check your sacrum under. And you have a complete alignment, aline of