Hi everyone,

Part 3 of yoga for beginners! The final part of the Yoga for Beginners series focusses more on poses that require a bit more strength, in your arms and core! We are getting into a baby backbend (cobra) and a twist. Hope you’ll enjoy it!

As you know I haven’t been feeling great the past week so I haven’t got a new video for this week so here is an older one which fell through the cracks and wasn’t put up previously here. This completes the Yoga for Beginners series.

In this video the poses I explain are:

• chair pose / utkatasana
• downward facing dog pose / adho mukha svanasana
• plank pose
• variation to chaturanga dandasana
• cobra pose / bhujangasana
• lunge / lunge twist
• child pose / balasana

Enjoy

Esther

Yoga for Beginners – Full Series
Part 1 - Basic Standing Poses
For all of you who want to do yoga, but don’t know how! There’s no time like the present to start practicing , Just start…, begin with this part one. Slowly get used to some of the basic standing poses that I will go through in this part and the next few.

Part 2 – Standing Side Stretches
Here part 2 of the beginners series. Still focussing on standing poses! When you begin with yoga I think they are the core poses you need to learn first.

Part 3 – More Advanced Poses
The final part of the Yoga for Beginners series moves from the basic standing poses to some of the more exerting twists and stretches.

I got a request in to make a short yoga routine specifically good for surfers. Now that doesn’t mean its not good for you when you don’t surf. I’ve targeted shoulders hips and core strength with this routine. I hope you like it.

The poses I domonstrate here are:

Mountain pose / Tadasana

forward bend / uttanasana

downward facing dog pose / adho mukha svanasana

high lung / virabhadrasana

gomukhasana arms

plank pose

low push up position / chaturanga dandasana

extended side angle pose / utthita parsvakonansana

triangle pose / utthita trikonasana

warrior II / virabhadrasana II

child pose / balasana

dolphin pose

Yoga may help those who suffer from asthma. In this sequence I explore some simple exercises that may help you to relax your breathing, open your chest and lungs. It will help you to generally feel better, more relaxed, more open and that in itself will calm everything down.

Do it for a while every day and feel the difference for yourself!

The poses I demonstrate here are:

mountain pose / tadasana

downward facing dog pose / adho mukha svanasana

plank pose

crocodile pose / makarasana

cobra pose / bhujangasana

child pose / balasana

Hi everyone, If you fancy doing handstand, what you may used to do naturally as a child, without fear, this is a great pose. It gives you great energy, really strengthens the upper body, and warms you up beautifully for any work afterwards. If there is some apprehension or fear and you do go for it, it’ll give you a good buzz, remember its good to sometimes challenge yourself a bit, go beyond your comfort zone.

the poses I demonstrate here are:

plank pose

downward facing dog pose / adho mukha svanasana

half handstand

childpose / balasana

enjoy:) esther

This yoga routine is to help you strengthen the mid and upper back. I use 3 variations of the locust pose / salabhasana for this sequence (I will upload a photo in the poses section soon!). Important is, when you follow this video and my instructions, that you focus on the muscles you’re looking to strengthen, feel them. Also make sure you’re not contracting more muscles than necessary…, like in your face, keep smiling :) and have fun.

The poses I demonstrate in this sequence are:

• cat pose / marjaryasana
• cow pose / bitilasana
• downward facing dog pose / adho mukha svanasana
• plank pose
• locust pose / salabhasana
• child pose / balasana

Esther.

What Next?
Also it is a good idea to keep the upper back loose and open when you work on strengthening, this video shows you to Mobilize the Upper and Mid Back.

Two other videos to keep the lower back flexible and healthy are Yoga Exercise for Stiff Lower Back and also Lower Back Pain Yoga Routine

Hi everyone,

I made a  yoga video to help you detox. This sequence focusses on twists, since twists have a detoxing effect on your organs. Also it can be very helpfull if you suffer from wind, or bloatedness.

The poses I demonstrate here are:

half relieving wind pose / ardha pavana muktasana

relieving wind pose / pavanamuktasana or vatayanasana

half revolved belly pose / ardha jathara parivarttanasana

half lord of the fishes pose / ardha matsyendrasana

locust pose / salabhasana

child pose / balasana

Hi everone,

Here a sequence to do if you feel a bit tired and want to get your energy up. Much better and healthier than a cup of coffee, and without the coming down part!

the poses I demonstrate here are:

high lunge / Ashva Sanchalanasana

one legged downward facing dog / eka pada adho mukha svanasana

warrior I / virabhadrasana I

warrior II / virabhadrasana II

extended side angle pose / utthita parsvakonasana

reversed warrior

child pose / balasana

Hi Everyone,

This sequence I made especially for my sister Karin who has some lower back issues, as well I hope its a help to anybody else out there with similar problems. Repetition and determination is the secret.

The poses that I demonstrate in this sequence are:

• pelvic tilt
• half relieving wind pose / ardha pavana muktasana / vatayasana
• reclining big toe pose / supta padangustasana
• sphinx pose
• child pose / balasana
• bridge pose / setu bandha sarvangasana
• half revolved belly pose / ardha jathara parivarttasana

Hope this is helpful..

Good luck,

What Next?
Here are few more video’s you can look that are helpful for back pain and general back health and flexibility:

This video again looks at Yoga for a Stiff Lower Back.

This video is to strengthen your mid and upper back which is also an important part with back troubles! See the routine Yoga for Upper and Mid Back Strength

Also focussing on the upper back is a video the Upper Back Flexibility Sequence.

Hi everyone,

if you have trouble sleeping try these few yoga exercises in the evening before going to bed. They help wind you down and promote sleep. There is more you can do for insomnia than yoga, no television, newspapers even reading for at least 2 hours before you go to bed, a warm shower or bath is helpful. Basically giving your body and mind time to unwind before getting into bed.

The poses I demonstrate in this sequence are:

supported downward facing dog / adho mukha svanasana

legs up against the wall pose / vipariti karani

child pose / balasana

I hope this helps,

Esther

Hi everyone,

I made this video when I had a “bad” day. It just helps to shift your energy, and feel a lot clearer after. inversions can have that effect on you. i hope this works as good for you as it does for me!

Esther

the poses I demonstrate in this sequence are:

headstand / sirsasana

yoga push ups

cobra pose / bhujangasana

child pose / balasana

shoulderstand / salamba sarvangasana