30 minute Ashtanga Morning Yoga Flow for Beginners

Ashtanga yoga can be intimidating. It can feel impossible at first and easily discouraged. With direction and effort over a sustained period of time, impossible becomes probable, but it takes work. Take the first step, the first breath. I'll see you on the mat!
Morgan Lee is an Acupuncturist, Registered Nurse, KPJAYI Authorized level II yoga instructor, and author of the book, ‘Why Yoga Works; The Science Behind the Yoga.’ I help students heal from injuries.
Book I wrote about 'Why Yoga Works' : amzn.to/33LxvMe
15% off Manduka Yoga mat: glnk.io/v8w7/a... (discount is entered at checkout) code: ASHTANGANURSE
It should be advised that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
Music:
Almost in F - Tranquillity by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommon...
Source: incompetech.com...
Artist: incompetech.com/

[@charms.1822]

i don't know how to write in english, so i don't know if i write something weird 😅 but i wanted to say i love your classes ♥️ i have never been to an ashtanga yoga school, so I'm very slow with learning but i feel great when I finish, Thank you!!! greetings from Mexico! 🌞

[@AshtangaNurse]

Glad that you like it! Stay strong 💪

[@nickyde3]

Slowly getting back into this after an almost four year break. Long story. Hard to come back to. This class is my first class of returning... loved it. You have a marvelous energy. Even through the wires. Thank you.

[@AshtangaNurse]

Welcome back!

[@lateboomer4965]

@@AshtangaNurse Hah! Good to be back! :D Thank you

[@kan7122]

こんにちは！ 日本は雨です！☔ 雨の音って落ち着きますね🤗 そちらの天気はどうですか？ 英語はわからないけれど、チャレンジしてみます☺️ 呼吸のルールはありますか？

[@elenasorgel2089]

I am sooo glad to come across your channel, after practicing with hundreds of others. It has completely an other quality, takes to the next level. May be, the right thing come just to the right time… but anyway your teaching is amazing different. Thank you🙏🏻🙏🏻🙏🏻

[@AshtangaNurse]

Thank you 🙏 the right place and time when we are ready to learn. Keep evolving!

[@lindsayc.9491]

I ❤️ this 30min ashtanga class. If it’s not too much trouble - I would love if you could make a 45min version of this with headstand included (recently managed to get this inversion… the first of other inversions to come I hope!!) Thanks again for an awesome video 🙏

[@AshtangaNurse]

Kudos on the new asana! Headstands are a lot of fun! I’ll look into this idea. I may do a practice that includes more headstands

[@ilpzzz]

you are a kind of elongated man or something my guy. I dont know if this is for begginers but I will try to start doing this postures as I can. Thanks!

[@AshtangaNurse]

Maybe start at the intro 4 day series to get an idea of how this all builds together

[@luisapena5162]

Thank you so much for your videos. They have helped me immensely! I discovered Ashtanga during the pandemic and my teachers have only been through KZbin. The way you tie (explain) the poses with our anatomy brings me back to the mat each day. I also bought your book "why yoga works..." I found it to be both educational and enlightening. Thanks again for your dedication 🙏🏽

[@AshtangaNurse]

Wow! Thank you! I’m happy that you found value in this practice and the way it is taught.

[@ValeriaRossini]

We should meet ❤

[@liliflower631]

I really enjoyed that practice. I felt like I was also outside under the sun 🌞 thank you for sharing this with us.

[@AshtangaNurse]

Awesome!

[@JonathanMusic]

I ended up coming here instead of the strength video! Fantastic! This is very humbling 🎸 Thank you for these videos!!!🎸

[@JonathanMusic]

Back at it again! I am in the hospital with my wife doing some postpartum yoga! Thank you again for this treasure trove ! 🧘🏻‍♂️ 🎸

[@donnabaginski7353]

absolutely love this for my mornings. Thank you so much!

[@megstock4634]

Your calm voice and pacing is so appreciated! Will be back! Namaste!

[@aiartificialintelligence5024]

When u say 5 breath should I hold breath for 5 seconds or I should do 5 breathing

[@AshtangaNurse]

5 inhales and exhales

[@aiartificialintelligence5024]

@@AshtangaNurse OK

[@saumiljp]

Thank you for the video. You have explained the poses really well with good camera positioning as well. Great vibes. Glad to have come across this video

[@AshtangaNurse]

Awesome! Glad you enjoyed!

[@sarita5100]

Wow, for beginners? Calm and clear guidance, supportive backroundmusic, helpful videoangle, Interesting specialities, like foodangle and nice flow… thanks a lot. 🙏🕊🧘🏾🧘🏼‍♀️🧘‍♂️🌈🫧

[@AshtangaNurse]

Thanks for sharing. I’ve taken a bit of time off making new videos but I’m feeling inspired to get back into it again. Any topics our muscle areas you want me to focus on?

[@Bzibee]

I loved your peaceful class with the wonderful soundscape of your calm voice and natural city sounds. Your class is both accessible and demanding at the same time. But after a while the AI- generated pianostrokes in the background hit my ears and made peace impossible. Do you have any videos without piano? I have misophonia (strong soundsensability), and ( unnessesary) pianomusic triggers it. Therefore many ashtanga videos on YT are not accessible to me. Your video is in itself really fantastic, you don`t need anything but the calming sounds of your environment. Please make videos without IA-piano. And please excuse my writing, English is not my first language.

[@AshtangaNurse]

That’s a great idea. I’ll play around with something for that

[@doradarling6423]

absolutely not for beginners...

[@madeleinegrayson8372]

Sure it is. Ashtanga is taught using the same sequence for everyone. You only do what you can each day, so if that's just some sun salutes, that's all you do that day. Everyone should also watch a sequence before doing it, so it's familiar.

[@doradarling6423]

⁠maybe you forget how it is to be a beginner

[@madeleinegrayson8372]

@@doradarling6423 not at all, I teach mostly beginner level clients. Maybe you forgot how it is to relax and be patient?

[@reginerunge6379]

Thank you dear. Only lifting up the body in this seated position is not for beginners 😉

[@silkko]

yes it was so hard but i tried my best and felt the burn in my arms (even my one leg was on the floor eheh)

[@AshtangaNurse]

Beginners can try!

[@AshtangaNurse]

This is the way! We don’t become better at something by making excuses. We get better through doing, trying, and making an effort 💪

[@silkko]

@@AshtangaNurse yes! thank you for sharing this practice again.. you are amazing:)

[@reginerunge6379]

@@AshtangaNurse sure! Righ. I practiced the craw for over 6 month until I finally achieved it. So the lifting up was not an excuse but just the experience that it takes weeks or months to finally succeed!!!

[@anastasiya1661]

Thank you for your lesson. I have been working with him regularly for more than half a year now. It is very convenient for me to practice every day for 30 minutes, I really look forward to the same format, but for the next level of complexity.

[@AshtangaNurse]

Awesome!

[@SerafimaMikh]

Thank you, Morgan! So beautiful practice! So beautiful sky, you and the World :) Thank you

[@AshtangaNurse]

Thank you 🙏

[@tyharness2527]

you make ashtanga accessible to us mere mortals. many thanks.

[@AshtangaNurse]

Happy to hear this. Yoga should not be reserved for the elite or those with gifted flexibility. Yoga is for us all.

[@Evabrownlee1234]

Hi @ashtanganurse Thanks for practicing this with me 5 times a week! I love it!

[@AshtangaNurse]

Love this! Keep up the awesome work!

[@terracottagirl]

Your channel is the first in a long time that I found feeling I could actually do ashtanga. You have made it extremely accessible. Please make more shorter videos for when time is short. I need to rise earlier to do an hour of practice. Thank you for your work! Would love more videos on jump through practice and learning to "float".

[@AshtangaNurse]

This is awesome to read! Thank you 🙏 I’m going to get to work on some of those ideas!

[@silkko]

thank you:)

[@AshtangaNurse]

Absolutely!

[@PatriciaYoung-s9j]

Incredible ❤ I've got a bit of work to do; only lasted 10 mins 😊 So thankful to have found you 🙏 ❤ 🎉 Namasté

[@RT-vw6yw]

Wow, this is harder than I expected! I'll be revisiting this video several times, hehe.

[@AshtangaNurse]

Glad that you found it helpful. The more you become familiar with these movements the easier it becomes and then the challenge gets interesting . . .

[@bayanaumann67]

Many thanks frm Germany ❤

[@72goldielocks]

this was challenging. thank you very much for adding this session!

[@AshtangaNurse]

Awesome! Glad that you enjoyed it!

[@roisinmcdonald8550]

So happy to have found this - lovely energy thank you for sharing your practice x

[@AshtangaNurse]

You're so welcome!

[@CharlieBrownThe3rd]

Been doing this most mornings for a month now. I used to do ashtunga years ago. Great to start again. I've been really struggling with keeping breath, especially for the 4s lowers in sun salutation 2. Have you any tips?

[@AshtangaNurse]

Hi CB, I would suggest taking extra breaths at first. It is difficult to be forgiving and less critical of ourselves when we once had a practice and wish for it to now be like it once was. It's a practice I struggle with at times myself.

[@CharlieBrownThe3rd]

@@AshtangaNurse thanks!

[@MrTo1223]

Hello, Are bandhas held throughout all postures ? Also thank you for sharing your practice and instructions 🙏🙏😊

[@AshtangaNurse]

by Bandhas, do you mean which specific muscles remain contracted? This would need a 45 minute discussion to unpack.

[@MrTo1223]

@@AshtangaNurse 😬😬 yes

[@MrTo1223]

But maybe ... specifically udiyana and moola bandha...😬

[@aysunkh7687]

Loved this❤

[@maries.1089]

Thank you! Just what I needed today!

[@AshtangaNurse]

Happy to hear this! And thank you for watching 🙏

[@spaceradish4000]

Thank you!

[@AshtangaNurse]

You are welcome!

[@Semmn]

Thank you for such a great practice🙏

[@AshtangaNurse]

Glad that you enjoyed!

[@trineizabellahedegaard5271]

Thank you❣. Amazing class. Did you swallow the microphone at the end of the class? ;)

[@AshtangaNurse]

Yes 😊 getting the audio correct is so difficult sometimes. I can't tell you how many videos I've made that I can't publish because the audio is so terrible I've ended up scrapping them.

[@andrewberry4890]

This was a lovley one! Thank you for sharing!

[@AshtangaNurse]

Glad that you enjoyed it!

[@dijaco15]

This practice for beginners in Ashtanga yoga is the best for me. For the first time I didn't want to die on the mat because the pace was just right for me as well as your clear explanations on how to improve the positions. Thanks a lot! ❤

[@AshtangaNurse]

Awesome! Keep building the strength!

[@RachelFlannery-p6y]

This was my first time doing ashtanga. Thank you for leading such an accessible and energetically excellent class :)

[@AshtangaNurse]

You're so welcome!

[@sarfransays]

excellent slow easy pace

[@AshtangaNurse]

Glad you like it!

[@MeadowLarkYoga26]

Thank you! I appreciate your clear instructions, gentle voice, and emphasis on proper alignment for safety and greatest benefit. Love the peaceful setting! Namaste.

[@AshtangaNurse]

Glad it was helpful! I'm always learning and refining the instructions. Please let me know if you have any questions.

[@ivetteaquino2532]

Gracias!! Bella practica 🙏

[@AshtangaNurse]

🤙

[@estbellekola1124]

Thank you for this practice, I do almost daily and it has improved many aspects for me 👍👍👍

[@AshtangaNurse]

Stay strong

[@karolinazbaski7982]

This has become my go to video every morning. Learning and growing as I go. Thank you ❤️

[@AshtangaNurse]

You're so welcome!

[@whiteshadow247]

I kind of understand when you mention internal and external rotation but if you can explain a little more on how to do that or if there is a video you have that talks about it I’d love to know how to do it properly. It really threw me off when you said to maintain external leg rotation when in lotus 🪷. Not sure how to achieve that.

[@livesprightly]

Hi there! I'm a certified private yoga instructor who teaches yoga for beginners and thought I would comment in case it helps you! FOR LOTUS POSE: Maintaining external leg rotation in the lotus pose (Padmasana) can be challenging, especially if you have tight hips or limited flexibility. Here are some tips to help you maintain external rotation in your legs while practicing lotus pose: Use your foot as a guide: Think about turning the sole of your foot up so it faces you, that can help you conceptually work out how to externally rotate the whole leg. Warm-up and prepare your hips: Prior to attempting lotus pose, it's crucial to warm up your hips with gentle stretches and movements. Perform hip-opening exercises such as seated butterfly pose, reclined pigeon pose, or any other hip stretches that work for you. This will help loosen up the muscles and increase flexibility in the hips. Start with half lotus: If you're new to the lotus pose or have limited flexibility, begin by practicing half lotus. Start by placing one foot on the opposite thigh, with the heel close to the hip joint. The other leg can be extended or placed in a comfortable cross-legged position. This reduces the strain on the hips and allows you to gradually work towards the full lotus pose. Don't force it: Remember, lotus pose requires a significant degree of hip flexibility and joint mobility. It may not be suitable or attainable for everyone, and that's okay. Always prioritize safety, comfort, and your body's well-being when practicing yoga poses. IMPORTANT NOTE: there's a couple places he chooses to take rotations that are his choice but are not required or typical (ultimately you should always listen to your body but just sharing the info in case it helps you!) The Intense Side Stretch (aka Pyramid pose) should be taken with the back foot pointing to the top of the mat (not externally rotated) if you're looking to improve hip flexibility and target the back of the legs. With Downward Dog internal rotation-- it is super important to listen to what your body needs and pick internal, external or straight as your foot position. Some guidance on when and why to use each: Feet Parallel/Straight: In this variation, your feet are hip-width apart and parallel to each other, with the toes pointing forward. This alignment provides a neutral position for the feet and can help in maintaining balance and stability. It evenly distributes the weight through the hands and feet, engaging the entire body and promoting a sense of grounding. Feet Externally Rotated: In this variation, you slightly turn your feet outward, so the toes point slightly towards the sides of the mat. This rotation can help to externally rotate the hips and create more space in the lower back and hips. It may be beneficial for individuals with tighter hips or those who want to focus on opening the hips and external rotation. Feet Internally Rotated: This option involves a slight inward rotation of the feet, with the heels pointing slightly outward. This variation can help to internally rotate the hips and engage the inner thighs. It may be suitable for individuals who want to focus on activating the inner thigh muscles or those with specific alignment or flexibility needs. (disclaimer: this is not medical advice and i am not a doctor. this is just my opinion as a yoga instructor)

[@whiteshadow247]

@@livesprightly thank you so much!

[@livesprightly]

@@whiteshadow247 you're so welcome, happy i could help! p.s. i noticed you've got youtubing under your belt! im really new to youtubing (though not new to teaching yoga)-- any advice for a teacher like me just starting my channel? I want to be helpful and would love to hear your two cents based on your experience!

[@whiteshadow247]

​@@livesprightly Hey, I just subscribed and I will keep an eye one your stuff (if I remember). I am definitely no pro but I can give you my perspective as viewer. This is my opinion at first glance: You have a great voice which is a really great plus for people listening/watching. The audio for your voice over is all panned to the left on your "Yoga for the hips" video which is not good for those who will listen with headphones (like me). This will make it slightly difficult to listen to as it is distracting. Im noticing this too (voice panned to the right) on your "Yoga Breathing for Beginners" video and your newest "Modified Ashtanga" video. Make sure to edit your videos with headphones to notice this easier. I really enjoy the "Next up" feature letting us know which pose to expect next. All your video descriptions are nice and long and your video titles are good and descriptive too which is good. Try to work on your video lighting, this can be difficult at first but makes a major difference in video quality and keeping viewers. Lighting is in my opinion equally as important as my next point. Like Mr. Beast (the youtube master) says thumbnails are one of the most important parts of uploading and getting clicks. I think you are on the right track but always make sure you try to make the best thumbnail. Watch a bunch of videos (maybe Mr Beast has videos on it) on how to make video thumbnails that get clicks. I think you, overall are on the right track with everything! Just watch a bunch of successful yoga channel videos and do your best to copy what you see (production, editing, thumbnails etc). Good luck! ॐ

[@livesprightly]

​@@whiteshadow247 thank you so so much for this advice-- I really appreciate it so much! i just got some softbox lights to help with the lighting and im going to see what I can do to fix the audio next. This was really helpful in giving me a path to follow and im about to check out mr. beast too . Also so sweet of you to subscribe, and Im always open to feedback (on the video quality but also on the yoga class itself! )

[@cindychapman6086]

Namaste. Thank you!

[@AshtangaNurse]

You are very welcome! Glad to see that you enjoyed it!

[@BlerentinaMehmeti]

I loved your class!!!

[@AshtangaNurse]

Thank you! 😃

[@northfleetwestthurrock2487]

You have got to be amongst the worst yoga teachers I have seen if you consider this practice tobe suitable for doable for beginners.

[@amayasardi2207]

Definitely not for beginners...

[@madeleinegrayson8372]

Yes, it is. Do what you are able to do today, then rest, and come back tomorrow. Repeat, and the growth will come. That's how Ashtanga is taught.