title
Beautiful Morning Yoga Stretch For Beginners! 20 Minute Energy & Flexibility Workout Routine

description
Beautiful Morning Yoga Stretch For Beginners! 20 Minute Energy & Flexibility Workout Routine ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥ Our FREE Yoga App for Android: https://bit.ly/2MidhBO ♥ Start Your Two Week Free Trail http://www.wellnessplus.tv ♥ Help Support This Channel http://www.patreon.com/psychetruth ♥ Subscribe To Our Podcast http://wellnessplus.tv/podcast-audio/ #WellnessPlus #YogaWithCourtney #MorningYoga -------------------------------------------- Beautiful Morning #Yoga #Stretch For #Beginners 20 Minute Energy & #Flexibility Workout Routine Visit Courtney Bell's website at http://www.YogaCurrent.com In this video, Jen shares the basic stretches to relieve tight, tense shoulders due to bad posture, slouching or sitting for long periods of time. Courtney Bell teaches classes in Austin, Texas. Official Courtney Bell Yoga Playlist http://www.youtube.com/playlist?list=PLvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B ♥ Follow our Social Media https://www.instagram.com/psychetruth http://www.facebook.com/psychetruthvideos http://www.twitter.com/psychetruth Related Videos Morning Yoga Workout for Beginners, Wake Up & Stretch How To by Total Wellness Austin http://www.youtube.com/watch?v=FPqlbogInZE&list=SPAF5794CCAFABE747 20 Minute Yoga Workout for Energy, Beginners Home Morning Routine How to , Pain Relief & Flexibility http://www.youtube.com/watch?v=pseK3CfQXUk&list=SPvP8YsX0ebXZnbAP124v12rT2pabZ14D5 How To Yoga Stretches for Low Back Pain & Sciatica Relief by Jen Hilman http://www.youtube.com/watch?v=9f1Y4OV3QlA&list=SPvP8YsX0ebXbcTf1Gunhj3sfNmVT9yGFY How to Relieve Stress, Neck Stretches, Tips for Pain Relief & Relaxation | Beginners Home Stretch http://www.youtube.com/watch?v=gRLRH9XwQzA&list=SPvP8YsX0ebXbcTf1Gunhj3sfNmVT9yGFY Music by iChill Music Factory http://www.ichillmusic.com Song: Nicola's Song Album: Natural Beauty 2 © Copyright 2014 Target Public Media, LLC. All Rights Reserved. #Psychetruth

detail
{'title': 'Beautiful Morning Yoga Stretch For Beginners! 20 Minute Energy & Flexibility Workout Routine', 'heatmap': [{'end': 1213.877, 'start': 1212.389, 'weight': 0.873}], 'summary': 'A morning yoga video for beginners presents 10 postures, focuses on breath and body warm-up, includes boat, plank, camel, chair, and downward dog poses, and details a warrior one sequence with emphasis on core strength, alignment, controlled breathing, and specific recommendations for repetitions and morning routine.', 'chapters': [{'end': 91.394, 'segs': [{'end': 91.394, 'src': 'embed', 'start': 1.139, 'weight': 0, 'content': [{'end': 2.845, 'text': 'new videos every day.', 'start': 1.139, 'duration': 1.706}, {'end': 18.737, 'text': 'Life Wisdom Hey everyone, my name is Courtney and thank you for watching this morning yoga video for beginners.', 'start': 3.467, 'duration': 15.27}, {'end': 28.941, 'text': "It's a series of 10 different yoga postures that you can flow through any time of the morning, noon or night that you feel like.", 'start': 19.717, 'duration': 9.224}, {'end': 32.703, 'text': 'you need a little bit of morning yoga energy.', 'start': 28.941, 'duration': 3.762}, {'end': 38.787, 'text': 'So feel free to please favorite this video and watch it over and over.', 'start': 33.403, 'duration': 5.384}, {'end': 48.194, 'text': "If there's a posture that doesn't feel comfortable for you or a movement that causes any sort of aches or pains,", 'start': 39.487, 'duration': 8.707}, {'end': 55.299, 'text': 'just let the video run and resume to a posture that feels good for you to practice.', 'start': 48.194, 'duration': 7.105}, {'end': 64.143, 'text': "So we're going to begin in a cross legged seats on the ground can bring your hands to your knees.", 'start': 56.576, 'duration': 7.567}, {'end': 74.452, 'text': 'And again, if you need to put a cushion under your hips, you just create a little chair for yourself, slide block cushion blanket and sit back down.', 'start': 64.602, 'duration': 9.85}, {'end': 75.954, 'text': 'So you have some elevation.', 'start': 74.532, 'duration': 1.422}, {'end': 81.308, 'text': 'Especially in the morning, our joints and muscles can be kind of tight.', 'start': 77.085, 'duration': 4.223}, {'end': 91.394, 'text': 'So you want to create a sense of ease in your lower body so that it can be stable for you to enter into your practice.', 'start': 81.488, 'duration': 9.906}], 'summary': 'Morning yoga video for beginners with 10 postures to flow through at any time, promoting ease and stability in the lower body.', 'duration': 90.255, 'max_score': 1.139, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo81139.jpg'}], 'start': 1.139, 'title': 'Morning yoga for beginners', 'summary': 'Introduces a morning yoga video for beginners with 10 different yoga postures, emphasizing the importance of adapting the practice to individual comfort levels and physical conditions.', 'chapters': [{'end': 91.394, 'start': 1.139, 'title': 'Morning yoga for beginners', 'summary': 'Introduces a morning yoga video for beginners featuring a series of 10 different yoga postures to energize any time of the day, emphasizing the importance of adapting the practice to individual comfort levels and physical conditions.', 'duration': 90.255, 'highlights': ['The video offers a series of 10 different yoga postures for beginners, promoting flexibility and strength for morning energy.', 'Emphasizes the importance of adapting the practice to individual comfort levels and physical conditions, encouraging viewers to modify postures if discomfort or pain arises.', 'Suggests using a cushion or blanket under the hips for elevation to aid stability and ease in the lower body during the practice.']}], 'duration': 90.255, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo81139.jpg', 'highlights': ['The video offers a series of 10 different yoga postures for beginners, promoting flexibility and strength for morning energy.', 'Emphasizes the importance of adapting the practice to individual comfort levels and physical conditions, encouraging viewers to modify postures if discomfort or pain arises.', 'Suggests using a cushion or blanket under the hips for elevation to aid stability and ease in the lower body during the practice.']}, {'end': 301.33, 'segs': [{'end': 143.606, 'src': 'embed', 'start': 92.655, 'weight': 0, 'content': [{'end': 95.057, 'text': 'So hands resting on top of your knees.', 'start': 92.655, 'duration': 2.402}, {'end': 108.041, 'text': "Just take a moment to inhale through your nose so that you're filling your lungs from the bottom, the middle, all the way to the top.", 'start': 95.077, 'duration': 12.964}, {'end': 111.002, 'text': 'And then we open the mouth to exhale.', 'start': 108.661, 'duration': 2.341}, {'end': 118.406, 'text': 'And a couple more times, inhaling through your nose.', 'start': 115.385, 'duration': 3.021}, {'end': 124.009, 'text': 'And exhaling through your mouth.', 'start': 122.309, 'duration': 1.7}, {'end': 135.816, 'text': 'Inhaling And exhaling.', 'start': 129.532, 'duration': 6.284}, {'end': 143.606, 'text': "So now we've generated this initial flow of breath.", 'start': 139.144, 'duration': 4.462}], 'summary': 'Practice deep breathing by inhaling through the nose and exhaling through the mouth to generate a flow of breath.', 'duration': 50.951, 'max_score': 92.655, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo892655.jpg'}, {'end': 263.299, 'src': 'embed', 'start': 186.067, 'weight': 1, 'content': [{'end': 193.291, 'text': 'Also warming up movement and stability in your hips and in your shoulders.', 'start': 186.067, 'duration': 7.224}, {'end': 202.197, 'text': "And then let's find center and drop your chin down to your chest.", 'start': 197.594, 'duration': 4.603}, {'end': 208.921, 'text': 'Exhaling here and roll your right ear over your right shoulder.', 'start': 203.377, 'duration': 5.544}, {'end': 220.239, 'text': 'entering into some gentle neck rolls, drop your chin back down to the center and roll your left ear over your left shoulder.', 'start': 210.31, 'duration': 9.929}, {'end': 237.596, 'text': 'enjoy a few rounds circulating your head, Even though this movement is isolated in your neck and your head.', 'start': 220.239, 'duration': 17.357}, {'end': 246.101, 'text': 'notice that the rest of your body responds to the movement and it really travels the whole length of your spine.', 'start': 237.596, 'duration': 8.505}, {'end': 257.869, 'text': 'So enjoy as the movement begins to flow on your breath through your body.', 'start': 248.963, 'duration': 8.906}, {'end': 263.299, 'text': "And we'll come back to center.", 'start': 261.457, 'duration': 1.842}], 'summary': 'Gentle neck rolls to warm up hips and shoulders, involving the whole spine.', 'duration': 77.232, 'max_score': 186.067, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8186067.jpg'}], 'start': 92.655, 'title': 'Breath and body warm-up', 'summary': 'Focuses on a breath and body warm-up, emphasizing deep inhales and exhales, gentle spinal movements, and neck rolls to promote circulation and mobility.', 'chapters': [{'end': 301.33, 'start': 92.655, 'title': 'Breath and body warm-up', 'summary': 'Focuses on a breath and body warm-up, emphasizing deep inhales and exhales, gentle spinal movements, and neck rolls to promote circulation and mobility.', 'duration': 208.675, 'highlights': ['Focusing on deep inhales and exhales to fill the lungs from bottom to top, generating an initial flow of breath.', 'Performing gentle spinal movements and stability exercises to warm up the length of the spine, hips, and shoulders.', "Engaging in neck rolls to promote circulation and mobility, noticing the body's response to the movement."]}], 'duration': 208.675, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo892655.jpg', 'highlights': ['Focusing on deep inhales and exhales to fill the lungs from bottom to top, generating an initial flow of breath.', 'Performing gentle spinal movements and stability exercises to warm up the length of the spine, hips, and shoulders.', "Engaging in neck rolls to promote circulation and mobility, noticing the body's response to the movement."]}, {'end': 776.873, 'segs': [{'end': 425.155, 'src': 'embed', 'start': 338.3, 'weight': 3, 'content': [{'end': 340.542, 'text': "So there shouldn't be any strain at this point.", 'start': 338.3, 'duration': 2.242}, {'end': 350.15, 'text': "And then balancing on your sitting bones and your tailbone, we're going to lift your feet up so they're in line with your knees.", 'start': 341.986, 'duration': 8.164}, {'end': 355.553, 'text': 'You can keep holding behind your knees if that helps you find your center.', 'start': 350.21, 'duration': 5.343}, {'end': 358.595, 'text': 'And you can also extend your arms forward.', 'start': 356.153, 'duration': 2.442}, {'end': 365.698, 'text': "So in boat pose, we're generating a lot of core abdominal energy and focus.", 'start': 359.495, 'duration': 6.203}, {'end': 369.762, 'text': 'from boat pose.', 'start': 368.041, 'duration': 1.721}, {'end': 381.068, 'text': "we rock down into half boat pose, so you're rolling onto your sacrum and extending your feet out as you hover your shoulders over the ground.", 'start': 369.762, 'duration': 11.306}, {'end': 386.031, 'text': "we're going to inhale up into boat and exhale into half boat.", 'start': 381.068, 'duration': 4.963}, {'end': 409.783, 'text': 'This just generates a lot of fiery energy in your body and starts to get your breath into a good rhythm with your movements.', 'start': 396.533, 'duration': 13.25}, {'end': 425.155, 'text': "So we'll do about eight of these and then come all the way up.", 'start': 419.671, 'duration': 5.484}], 'summary': 'Boat pose strengthens core muscles and improves breath control.', 'duration': 86.855, 'max_score': 338.3, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8338300.jpg'}, {'end': 530.406, 'src': 'embed', 'start': 498.581, 'weight': 0, 'content': [{'end': 507.084, 'text': 'I want you to place a blanket underneath your knees and your feet, so you have some extra cushion.', 'start': 498.581, 'duration': 8.503}, {'end': 512.706, 'text': 'you can either have your toes tucked or have your toes pointed straight back.', 'start': 507.084, 'duration': 5.622}, {'end': 522.64, 'text': "So we're not going to go into a deep variation of camel, since this is morning energy,", 'start': 515.936, 'duration': 6.704}, {'end': 530.406, 'text': 'but we are going to find some strength to extend our spine and open our heart.', 'start': 522.64, 'duration': 7.766}], 'summary': 'Morning yoga: focus on spine strength and heart opening', 'duration': 31.825, 'max_score': 498.581, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8498581.jpg'}, {'end': 666.405, 'src': 'embed', 'start': 622.374, 'weight': 1, 'content': [{'end': 623.856, 'text': 'Downward dog.', 'start': 622.374, 'duration': 1.482}, {'end': 633.06, 'text': 'From this position, you can begin to pedal out your heels one at a time.', 'start': 626.377, 'duration': 6.683}, {'end': 639.763, 'text': 'So while one knee is deeply bent, your other leg extends long.', 'start': 633.22, 'duration': 6.543}, {'end': 647.247, 'text': 'Bend your knee and then reach out and back through your opposite heel.', 'start': 640.944, 'duration': 6.303}, {'end': 653.83, 'text': 'Bending your knee, reaching out and back.', 'start': 649.328, 'duration': 4.502}, {'end': 666.405, 'text': 'Nice From downward dog, step your feet forward to the top of your mat.', 'start': 658.297, 'duration': 8.108}], 'summary': 'Yoga position: pedal heels, bend and reach knees, step forward.', 'duration': 44.031, 'max_score': 622.374, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8622374.jpg'}, {'end': 776.873, 'src': 'embed', 'start': 750.896, 'weight': 2, 'content': [{'end': 764.525, 'text': "You're gonna find chair, pose for a few breaths, feeling your individual legs planted into the ground and all that energy burning through your calves,", 'start': 750.896, 'duration': 13.629}, {'end': 776.873, 'text': 'through your thighs, through your hips and through your lower abdomen as fuel for the rest of your body and your mind and your life.', 'start': 764.525, 'duration': 12.348}], 'summary': 'Chair pose activates lower body for energy and strength.', 'duration': 25.977, 'max_score': 750.896, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8750896.jpg'}], 'start': 310.441, 'title': 'Yoga poses and sequences', 'summary': 'Covers boat pose, plank pose, camel pose, chair pose, and downward dog, emphasizing core strength, proper alignment, and controlled breathing, with specific recommendations for repetitions and morning routine.', 'chapters': [{'end': 455.511, 'start': 310.441, 'title': 'Boat pose and plank pose', 'summary': 'Demonstrates the boat pose and plank pose, emphasizing core abdominal energy and generating fiery energy in the body, with the recommendation of doing eight repetitions of transitioning between boat and half boat pose.', 'duration': 145.07, 'highlights': ['The chapter demonstrates the boat pose and plank pose, emphasizing core abdominal energy and generating fiery energy in the body, with the recommendation of doing eight repetitions of transitioning between boat and half boat pose.', 'In boat pose, feet are lifted in line with the knees, generating core abdominal energy and focus.', 'Rocking back into half boat pose from boat pose involves rolling onto the sacrum and extending feet out, creating fiery energy in the body and establishing a good rhythm with breath during movements.', 'Plank pose is described with the arrangement of hands under shoulders, toes hooked under, and swaying from side to side.']}, {'end': 530.406, 'start': 457.233, 'title': 'Morning yoga: camel pose tutorial', 'summary': 'Demonstrates a gentle morning yoga routine, focusing on the camel pose, emphasizing the importance of proper knee and foot support, and gentle backbend to cultivate strength and energy.', 'duration': 73.173, 'highlights': ['The chapter demonstrates the camel pose, a beginner backbend, emphasizing the importance of proper knee and foot support with the use of a blanket for cushioning.', 'The routine focuses on gentle backbends to extend the spine and open the heart, suitable for morning energy and strength cultivation.']}, {'end': 776.873, 'start': 531.647, 'title': 'Yoga flow for strength', 'summary': 'Demonstrates a yoga flow sequence focusing on strength and flexibility, including chair pose and downward dog, emphasizing proper alignment and controlled breathing.', 'duration': 245.226, 'highlights': ['The chapter emphasizes the importance of proper alignment and controlled breathing in the yoga flow sequence, focusing on strength and flexibility.', 'It instructs to keep hips directly over knees, knees hip-width apart, and draw elbows back to widen the space between upper arms, promoting alignment and stability.', 'The sequence includes chair pose, emphasizing the energy burning through calves, thighs, hips, and lower abdomen, promoting strength and balance.', 'Instructions for downward dog pose include pedaling out heels one at a time, promoting flexibility and stretch in the legs.']}], 'duration': 466.432, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8310441.jpg', 'highlights': ['The routine focuses on gentle backbends to extend the spine and open the heart, suitable for morning energy and strength cultivation.', 'Instructions for downward dog pose include pedaling out heels one at a time, promoting flexibility and stretch in the legs.', 'The sequence includes chair pose, emphasizing the energy burning through calves, thighs, hips, and lower abdomen, promoting strength and balance.', 'The chapter emphasizes the importance of proper alignment and controlled breathing in the yoga flow sequence, focusing on strength and flexibility.', 'In boat pose, feet are lifted in line with the knees, generating core abdominal energy and focus.']}, {'end': 1213.877, 'segs': [{'end': 896.133, 'src': 'embed', 'start': 778.971, 'weight': 0, 'content': [{'end': 788.797, 'text': 'From here, simply fold forward, keeping your knees bent, hands to the ground, and let your head fall over your pose.', 'start': 778.971, 'duration': 9.826}, {'end': 801.886, 'text': 'From your forward fold, keep your right foot where it is and step your left foot straight back into a lunge.', 'start': 793.56, 'duration': 8.326}, {'end': 813.278, 'text': "We're going to pivot your back heel into your mat and rise for warrior one, drawing your arms by your hips and then extending up through your spine.", 'start': 803.012, 'duration': 10.266}, {'end': 827.127, 'text': 'Take a few deep breaths here, using the energy of your legs to plant down into the ground and rise up through your body.', 'start': 814.719, 'duration': 12.408}, {'end': 834.958, 'text': 'Exhale, return your hands.', 'start': 833.217, 'duration': 1.741}, {'end': 840.059, 'text': 'Step back forward into a forward fold.', 'start': 836.678, 'duration': 3.381}, {'end': 845.881, 'text': 'And switch with your right foot stepping back.', 'start': 842.4, 'duration': 3.481}, {'end': 848.002, 'text': 'Drop your heel down.', 'start': 846.781, 'duration': 1.221}, {'end': 852.803, 'text': 'And inhale, standing up into warrior one.', 'start': 849.822, 'duration': 2.981}, {'end': 861.466, 'text': 'Chest rises directly over your hips and your hips square towards the front of the mat.', 'start': 855.344, 'duration': 6.122}, {'end': 873.234, 'text': "we'll have another video you can check in to get the full instruction for these standing asanas warrior, one included.", 'start': 863.127, 'duration': 10.107}, {'end': 883.382, 'text': 'exhale. bring your hands back down into a lunge and return your feet to the top of your mat.', 'start': 873.234, 'duration': 10.148}, {'end': 896.133, 'text': "exhale, have a seat behind your heels and we'll draw your right knee into your chest, as your left leg is long in front of you.", 'start': 883.382, 'duration': 12.751}], 'summary': 'Yoga sequence includes forward fold, lunge, and warrior one poses, focusing on breath and body alignment.', 'duration': 117.162, 'max_score': 778.971, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8778971.jpg'}, {'end': 1118.753, 'src': 'embed', 'start': 1080.693, 'weight': 3, 'content': [{'end': 1081.754, 'text': 'Taking a deep breath in.', 'start': 1080.693, 'duration': 1.061}, {'end': 1084.676, 'text': 'And exhaling.', 'start': 1083.536, 'duration': 1.14}, {'end': 1091.218, 'text': 'You could choose to spring up for your day.', 'start': 1087.777, 'duration': 3.441}, {'end': 1096.14, 'text': 'You can also choose to sit in a meditation.', 'start': 1092.459, 'duration': 3.681}, {'end': 1108.117, 'text': "And you can also choose to lay down flat, finding shavasana at some point In your day, you're going to want to find all three of those points.", 'start': 1097.56, 'duration': 10.557}, {'end': 1110.981, 'text': 'So choose which is appropriate for you right now.', 'start': 1108.718, 'duration': 2.263}, {'end': 1112.503, 'text': 'Get up and go.', 'start': 1111.762, 'duration': 0.741}, {'end': 1118.753, 'text': 'Rest in Shavasana or sit and meditate.', 'start': 1113.905, 'duration': 4.848}], 'summary': 'Choose between springing up, sitting in meditation, or resting in shavasana.', 'duration': 38.06, 'max_score': 1080.693, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo81080693.jpg'}, {'end': 1213.877, 'src': 'heatmap', 'start': 1212.389, 'weight': 0.873, 'content': [{'end': 1213.877, 'text': 'Thank you.', 'start': 1212.389, 'duration': 1.488}], 'summary': 'No information provided in the transcript.', 'duration': 1.488, 'max_score': 1212.389, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo81212389.jpg'}], 'start': 778.971, 'title': 'Warrior one yoga sequence', 'summary': 'Demonstrates a yoga sequence focusing on the warrior one pose, transitioning from a forward fold to a lunge and emphasizing body alignment, providing instructions for executing the sequence.', 'chapters': [{'end': 896.133, 'start': 778.971, 'title': 'Warrior one yoga sequence', 'summary': 'Demonstrates a yoga sequence focusing on the warrior one pose, transitioning from a forward fold to a lunge and emphasizing the alignment of the body, providing instructions for executing the sequence.', 'duration': 117.162, 'highlights': ['The sequence involves transitioning from a forward fold to a lunge, emphasizing the alignment of the body and the positioning of the hips and chest.', 'Detailed instructions are provided for executing the warrior one pose, including the placement of the feet and the extension of the spine.', 'The chapter emphasizes using the energy of the legs to ground down and rise up through the body, promoting stability and strength.', 'Specific breathing techniques are mentioned, emphasizing the importance of deep breaths and exhales while holding the poses.', 'A reference is made to another video providing full instructions for the standing asanas, offering additional resources for learning the sequence effectively.']}, {'end': 1213.877, 'start': 897.274, 'title': 'Morning yoga routine with courtney bell', 'summary': 'Demonstrates a morning yoga routine led by instructor courtney bell, with emphasis on twisting poses and ending with a meditation or shavasana, encouraging viewers to engage in the practice and provide feedback.', 'duration': 316.603, 'highlights': ['The chapter demonstrates a morning yoga routine led by instructor Courtney Bell. Provides context for the content of the transcript.', 'The routine emphasizes twisting poses and ends with a meditation or shavasana. Key point about the content of the yoga routine.', 'Viewers are encouraged to engage in the practice and provide feedback. Encouragement for viewer interaction and feedback.']}], 'duration': 434.906, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/PUwIloJTJo8/pics/PUwIloJTJo8778971.jpg', 'highlights': ['The sequence involves transitioning from a forward fold to a lunge, emphasizing body alignment and positioning.', 'Detailed instructions are provided for executing the warrior one pose, including foot placement and spine extension.', 'The chapter emphasizes using leg energy to promote stability and strength.', 'Specific breathing techniques are mentioned, emphasizing the importance of deep breaths and exhales while holding poses.', 'A reference is made to another video providing full instructions for the standing asanas, offering additional resources for learning the sequence effectively.']}], 'highlights': ['The video offers a series of 10 different yoga postures for beginners, promoting flexibility and strength for morning energy.', 'The routine focuses on gentle backbends to extend the spine and open the heart, suitable for morning energy and strength cultivation.', 'Instructions for downward dog pose include pedaling out heels one at a time, promoting flexibility and stretch in the legs.', 'The sequence involves transitioning from a forward fold to a lunge, emphasizing body alignment and positioning.', 'Emphasizes the importance of adapting the practice to individual comfort levels and physical conditions, encouraging viewers to modify postures if discomfort or pain arises.', 'Suggests using a cushion or blanket under the hips for elevation to aid stability and ease in the lower body during the practice.', 'Focusing on deep inhales and exhales to fill the lungs from bottom to top, generating an initial flow of breath.', 'Performing gentle spinal movements and stability exercises to warm up the length of the spine, hips, and shoulders.', "Engaging in neck rolls to promote circulation and mobility, noticing the body's response to the movement.", 'The sequence includes chair pose, emphasizing the energy burning through calves, thighs, hips, and lower abdomen, promoting strength and balance.']}