Introduction

Embark on a calming journey tailored for beginners with Coco Red's 25-minute Vinyasa Flow. This beginner-friendly routine integrates purposeful sequencing and gentle movements, emphasizing tranquility for those new to yoga. Centered around the heart chakra, the session nurtures your heart space, fostering a sense of calmness and inviting love into your practice. Elevate your experience with our unique yoga gear and tools available at Yogi-Bare. You can find the class on our channel here https://youtu.be/lWIidnyhQXg

Segment 1: Opening Sequence

Postures:

1. Centering and Grounding: Begin your practice by centering and grounding yourself on the mat, connecting with the present moment.
2. Connecting with Breath: Focus on conscious breathing, syncing each breath with movement to establish a mindful connection.
3. Setting Intentions: Take a moment to set positive intentions for your practice, creating a purposeful foundation.

Segment 2: Warm-Up

Postures:

4. Cat-Cow Stretches: Transition between arching the back (cow) and rounding the spine (cat) to enhance flexibility and mobility.
   
   
   

Segment 3: Sun Salutations

A fluid series designed to build heat, increase flexibility, and connect breath with movement.

Postures:

8. Mountain Pose: Foundational standing pose, grounding through feet, and reaching arms overhead.
   
9. Forward Fold: Hinge at the hips from Mountain Pose, keeping the spine long, and fold forward.
10. Halfway Lift: Lift halfway in a forward fold, lengthening the spine with a flat back.
    
11. Plank: High push-up position, engaging the core with a straight line from head to heels.
    
12. Chaturanga: Transition from Plank to Low Push-up, lowering the body with elbows close to the ribs.
    
13. Upward Dog: Lift the chest and gaze while keeping the arms straight.
    
14. Downward Dog: Inverted V-shape with hands and feet on the mat, hips lifted.
    

Segment 4: Standing Poses

Postures:

13. Warrior Two: Powerful standing pose with feet wide apart, one leg bent, and arms extended parallel to the ground.
    
14. Extended Side Angle Pose: From Warrior Two, extend the side body, reaching one arm down to the front leg and the other arm overhead.
    
15. Humble Warrior Pose: From Warrior Two, hinge at the hips, bringing the chest toward the front thigh, extending the arms behind the back.
    

Segment 5: Balancing Poses

Postures:

20. Tree Pose: Standing on one leg, bring the sole of the foot to the inner thigh or calf.
21. Warrior Three: Extend one leg back while leaning the upper body forward, creating a straight line from head to heel.

Segment 6: Seated Poses

Postures:

22. Seated Forward Fold: Sit with legs extended, hinge at the hips, and fold forward.
23. Pigeon Pose: A hip-opening pose with one leg bent in front and the other extended behind.

Segment 7: Core and Plank Sequence

Postures:

24. High Plank: Similar to Plank, but with straight arms, engaging the core.
25. Chaturanga: Transition from High Plank to Low Push-up.
26. Upward Dog: Lift the chest and gaze while keeping the arms straight.
27. Downward Dog: Inverted V-shape with hands and feet on the mat, hips lifted.

Segment 8: Standing Poses (Second Side)

Postures:

28. Warrior One: A standing pose similar to Warrior Two, but with both feet facing forward.
29. Warrior Two: Repeated on the second side.
30. Extended Side Angle Pose: Repeated on the second side.
31. Humble Warrior Pose: Repeated on the second side.

Segment 9: Seated Poses (Second Side)

Postures:

32. Seated Forward Fold: Repeated on the second side.
33. Pigeon Pose: Repeated on the second side.

Segment 10: Closing Sequence

Postures:

34. Camel Pose: Kneeling, reach back to grasp the heels, arching the back, and opening the chest. It's a deep backbend.
    
35. Bridge Pose: Lying on the back, lift the hips toward the ceiling, engaging the glutes and thighs, with the arms and shoulders on the mat.
    

Segment 11: Final Relaxation

Postures:

36. Child's Pose: Kneel and sit back on your heels, reaching arms forward or resting by your sides.
37. Savasana (Corpse Pose): The final relaxation pose, lying on the back with legs extended, arms by the sides, and eyes closed. A moment of total relaxation.
    

About the teacher:

Natasha Lee, commonly known as ‘CocoRed’, is a Movement Artist and Yoga Teacher. Her Career as a Professional Dancer and Choreographer introduced her some years ago to the Movement aspect of Yoga but it was in 2017 whilst travelling around Bali, Indonesia where she was reintroduced to the form on a wider spectrum, encompassing the Spiritual, Holistic and physical realms of the Practice. Two years later she returned to Bali to embark upon her first Yoga Teachers Training. Her initial inspiration to Teach came from a desire to see students who looked like her on the other side. She was used to being the only person of colour in a lot of classes for many years as a student and knew the difference of having someone on the other side who identifies and looks like you. Some years on she continues to teach in London and has taught in places as wide as Bali and West Africa, Gambia where she is currently setting up home. Coco’s classes offer a playful, Creative, Accessible, Spiritual and Alignment Focused style of Practice where her career as a Dancer lends itself well in terms of Breathwork and awareness of the body, cultivating a safe space for all.

1. Why is yoga suited to beginners?
   Yoga is exceptionally well-suited for beginners due to its gentle yet effective approach to physical and mental well-being. The practice emphasizes breath control, gentle movements, and mindfulness, providing a nurturing environment for those new to fitness or seeking stress relief.

2. How can I make sure I'm practicing in a beginner-friendly way?

   • Start with Basics: Begin with foundational poses to build strength and flexibility.
   • Listen to Your Body: Pay attention to how your body feels, and avoid pushing yourself too hard.
   • Use Props: Props like blocks or straps can assist in maintaining proper alignment.
   • Follow Online Classes: Online classes specifically designed for beginners offer guidance and modifications.

3. How often should I stretch as a beginner?
   Consistency is key. Aim for at least 2-3 sessions per week to establish a routine. Start with shorter sessions and gradually extend the duration as your flexibility improves.

4. Benefits of Yoga for Beginners:

   • Stress Reduction: Yoga's focus on breath and mindfulness aids in stress relief.
   • Increased Flexibility: Gentle stretches gradually enhance flexibility over time.
   • Improved Posture: Yoga builds awareness of body alignment, contributing to better posture.
   • Enhanced Well-being: The mind-body connection promoted by yoga can improve overall well-being.