Namaste everyone and a very warm welcome to all of you for today's Vinyasa class.
My name is Mrunal and I am going to guide you step by step towards all the asana practice this evening.
We will be working on focusing on our inhalation,
How to extend our breath with pranayam,
With postures.
With Gnasam and we will be doing a very beautiful practice called as Avahanam towards the end.
So welcome to the mat.
If you have a brick or a bolster,
Make sure you're seated very comfortably.
Slowly closing your eyes Your palms can face upwards towards the ceiling.
And as you take a few breaths,
Just focus on the base of your spine.
Gently bringing the chin down.
Rolling your shoulders back keeping the belly soft.
And see that you're very comfortably Seated.
In this posture.
As we inhale,
Gently observe how the spine naturally lengthens and slowly as we exhale Draw the belly in.
And complete the exhalation.
For the first couple of breaths.
Just simply be a witness to your own breath.
Resist the urge to manipulate your breath.
By extending right in the beginning.
Our first couple of breaths simply align us to our center.
Helping us observe.
How we are doing.
Our breath serves as a blueprint for our body.
So just taking a moment.
To gently quieten our thoughts.
And come back into our own bodies.
And now slowly place one palm on your lower abdomen and simply pay attention to your exhalation.
Keep your inhale free.
As you exhale,
Gently start drawing the abdomen in.
And slowly watch.
How the belly gently rises as we start inhaling.
Just take in a couple of deep breaths here.
Focus on the inhale.
Becoming longer,
Smoother.
And also observe the transition from the exhale to the inhale Gently place the other palm.
On your chest.
And slowly pay attention to your inhalation.
As we inhale,
Observe how the ribcage moves.
Gently flares up.
The mid back,
The upper back.
All of them LinkedIn.
And slowly as you exhale start drawing the belly in and take a pause of just one second.
Before you begin to inhale again.
Allow your breath to be very slow.
Extremely comfortable.
Bringing in a sense of EASE!
And joy and quietude.
With every breath.
Pay attention to your threshold.
Observe what happens.
And you try to overextend.
Your inhalation or your exhalation.
And slowly bring yourself back.
To the present state,
The present condition of your body at this moment right now.
Gently join your palms.
Before we begin the session,
Let's chant.
Three Omkars together.
It's a small daily ritual for our practice.
We know that now our practice has begun.
Exhale carefully first.
And after your next inhalation Chant a long,
Deep,
Smooth Omkar.
Very comfortably.
Gently bow your head down,
Surrender with your Exhalations.
Slowly drop your palms and gently open your eyes.
As we begin today's session we are going to start with a short practice of We will be breathing in,
Inhaling from our mouth,
From the gaps between our teeth.
As we inhale,
We raise our chin up.
Without throwing our head back.
And as we exhale,
We bring our chin down.
With a gentle soft hum.
Along with the breathing practice,
We are also going to be doing Nyasam at the same time.
In yasam,
We are going to connect the tips of our fingers to all R.
Four fingers and our thumb.
So as we inhale We gently draw a straight line from the base of the index finger to the top of the index finger.
Gently press the finger and as we start humming and exhalating,
We complete the exhale and bring our thumb down at the same time.
So we are connecting breath with movement.
With sound.
And paying attention.
To all of these.
Unique points and centers in our fingertips as well.
So let's begin.
Four to five breaths of Sheetakari Pranayam with Gnyasam.
Before we begin gently bring your chin down into the Bandha or the chin lock called as the Jalandhar Bandha.
And will place the thumb at the root of our index finger.
And gently as we inhale through our mouth,
The gaps between our teeth.
We raise our chin up.
Slowly let's move to our middle finger.
Let's connect with our ring finger.
And finally our little finger.
Slowly placing the index finger at the root of the thumb.
And gently take a moment Stay in the vibration for a couple of seconds.
Just observe how this experience felt for you.
The bread.
The Hum.
The connection of our fingertips.
How all of this together leads to a very quieter,
Gentle connection with ourselves.
And whenever you are ready you can gently open your eyes As we have just finished with our pranayama,
Let's begin with our standing vinyasas.
Let's come to the center of our mats.
And whatever comfortable whether with your feet slightly apart,
Hip width apart or feet together,
Stand in Samasthiti that is very comfortable for you.
Just relax your palms gently bring your chin down with your gaze just look far into the horizon.
We are going to be working with our breath and our movement,
Synchronizing both together.
We will be first breaking down our inhale into three steps.
Inhaling,
Pausing,
Inhaling,
Pausing and taking the last inhale and joining our palms and a slow steady controlled exhalation.
Let's all do this together.
Exhale here fully first in this posture As we inhale,
Come up to a shoulder level.
Pause for a second.
IN HELL!
Pause for a second and complete the inhalation.
Fully inhale.
And slowly exhale.
Connecting your palms.
With your movement.
Let's do this once again.
In real time.
PAUSE Inhale.
Pause.
Inhale fully.
And slowly exhale.
Completing the exhalation and the movement at the same time.
Just pause take a couple of deep breaths Let's begin with our second vinyasa.
As we inhale Complete the inhalation.
Interlace your fingers.
As you start exhaling gently bring the palms towards the back of your head.
Inhale once again.
Opening the mid back,
The upper back.
And slowly exhale.
Completing the exhalation.
And bringing the palms down at the same time.
Let's do this a couple of times.
Once again as we inhale complete the inhalation interlace your fingers feel that stretch and start exhaling bring your palms down to the back of your head Slowly inhale again.
And gently start exhaling.
Completing the exhalation and the movement.
Make sure that all your movements are done with the flow of the inhale and the exhale.
Stay with the length of your own breath and be very comfortable in all of these movements.
Let's do this once again.
As we inhale,
Elongating the spine,
Interlacing our fingers,
Becoming tall here start exhaling bringing The palm down.
Once again,
Inhale.
Take a deep breath.
And slowly start exhaling.
In completing the movement and complete the breath.
Take a few deep breaths in this posture and just observe how this movement,
The breath.
How this felt for you.
We will be doing a gentle forward bend now.
So once again taking in a slight distance between your feet.
As you inhale raising your arms straight up from the front Let's chant Aum.
And gently bend forward.
Bye.
You can keep your knees bent or straight.
As per your comfort.
Before we come up,
Arms in line with our ears,
Start inhaling.
And slowly.
Bring your palms down and complete the exhalation.
And take a breath here.
Let's repeat this once more.
As we inhale,
Complete the inhalation.
Let's chant and exhale.
You Take your chin in.
Before we come up arms in line with the ears start inhaling coming up Slowly exhale.
Completing the exhalation and the movement.
Just slowly come back to your neutral breathing take a couple of deep breaths here Before we proceed.
To our warrior posture.
Now let's take our right leg up Straight on the mat,
The left foot is back.
And we have deliberately taken this distance between both the edges of the mat.
So I want you to feel that expansiveness in this posture as we do the warrior pose or the Virabhadrasana.
We will also be alternating the arms as we sit in this posture.
So keeping our right arm turned in.
As We inhale.
Let's bend.
The right leg.
And sit as much as we can.
And slowly exhaling.
Straightening the leg and bringing the palm down at the same time.
Let's do this once again.
Take a nice big inhale,
Bend the right leg,
Feel the stretch on your calf.
Left click and slowly as you exhale.
Connecting the movement with the breath.
And now let's interlace our fingers.
And do the same movement with both our arms together.
As we inhale,
Feel a slight back bend.
As you lift up.
And slowly exhale.
Completing the exhalation and the movement.
And take a breath here before we repeat one last time once again interlace your fingers start inhaling and slowly exhale.
And complete the movement.
As we finish,
Gently turn the feet in and come back into Samasthiti.
A moment here take a couple of deep breaths come back to your neutral breathing again before we work on our second side So once again,
Now take the left foot ahead,
The right foot back.
See that the feet are placed at the edges of the mat.
And we will be taking our left.
Hand in and working with the alternate hand and leg.
As we inhale,
Sit as much as possible.
You can keep your elbows relaxed.
Your gaze straight in the front.
Slowly exhale.
Connecting breath with movement.
Let's repeat this once again.
As we inhale,
Arms straight up.
And slowly as we exhale.
Bringing your arms straight down.
Let's work with both our arms together.
As we inhale,
Taking the arms up.
And observe if there's any difference between single arm and taking both your arms up together.
And slowly exhaling straightening the leg and bringing the arms down.
One last time.
Start inhaling and slowly exhale.
Completing the movement and the breath.
Slowly take your foot in and come back.
Complete balance back to your samasthiti.
Take a couple of deep breaths here.
And just observe how this warrior pose felt for you.
Using one arm at a time and working with both our hands at the same time.
Allow your breath to be completely neutral before we go for our counter pause.
Take a nice big step you can walk or you can jump into this posture.
We will be doing forward bends.
First towards our right side,
Then towards our left and then finally in the center.
Stay with your breath,
Stay within the window of your own tolerance and your own capacity and be very comfortable with this posture.
Let's begin exhale here fully first as you inhale Raise your arms straight up completing the inhale and as you exhale bend forward towards your right leg.
You can bend the knee if the stretch feels a little difficult for you.
Inhale coming up.
And slowly start exhaling and going down towards the left side.
Once more slowly inhaling coming up.
And finally,
Exhaling and breathing.
Coming down right in the center.
You can place your palms by the side,
You can take your palms up ahead.
See what works for you,
What feels comfortable.
And before we come up,
Arms in line with your ears.
In healing.
Slowly bringing your arms down and complete the exhale.
Just take a deep breath here and let's repeat this movement once again.
Let's come down on our mats now and take a couple of moments to rest You can spread your feet,
Spread your palms.
And slowly completely relax,
Recover,
Rejuvenate place one palm on your lower abdomen one palm on your chest As you inhale,
Initiate the inhale from the chest.
And slowly exhale into the lower abdomen.
Allow the breath to be deeper and smoother.
With every exhalation.
And relax fully onto your mat.
And slowly one by one.
Place your feet on the mat.
Place your arms by your side.
Are going to be getting into the bridge pose or the dvipa dvipa So see that before we get into the bridge pose that you are creating.
Spine is completely flat that you've engaged your core here.
And as we inhale lift up with this engaged core Feel the glutes.
Slowly as you exhale vertebra by vertebra bring the spine down gently onto the mat.
Once again.
Take your belly in.
Flatten the back.
Work with your pelvic floor.
And as you inhale,
Raise up.
It is as high as is comfortable for you.
And slowly as we exhale.
Gently bring the palms together.
Down and the glutes back.
Movement is very helpful for both the glutes,
The spine,
The core provided we engage the core and the glutes in this posture.
Let's do this one last time engaging the core,
Feel your entire spine on the mat.
As you inhale engage the glutes as you lift up Lift up as high as is comfortable for you.
You can choose to stay here for one breath.
One inhale and exhale.
And finally,
Towards the next exhalation,
Slowly come down.
Back to your mat.
Just relax here.
Let's do a counter posture holding your Please.
With your palms as you inhale.
Lengthen the elbows and as you exhale slowly bring Your knees.
Towards your abdomen.
Without feeling the need to pull or push,
Allow your hips to naturally bring the knees towards your belly.
Once again,
As you inhale,
Lengthen your arm.
And slowly as you start exhaling Bring the knees closer to your belly.
One last time as you inhale and slowly as you exhale Bring the knees closer to your abdomen.
And slowly release.
And let go.
Before we get into our next asana which is the purvottanasana let's just do the reverse tabletop position so place your feet close place your palms by your side and as you inhale lift up Bring your head down slightly.
And as you exhale slowly come back to starting position Let's do this a couple of times before we do the classical posture of Poorvottanasana.
Once again as you inhale lifting up and slowly exhaling coming back to starting position.
One last time.
And as we exhale come back and let's get very comfortable with our breath first before we move to the next asana.
Now we can lengthen sitting in Dandasana.
Place your palms by your side take a couple of deep breaths here in randasana and now pressing your palms down Pressing the heels down as you inhale.
Come up slowly,
Lift up.
Lift back the glutes and as you exhale gently come down You can take a pause.
Of a couple of threads.
See to your own comfort.
Once again as we inhale coming up I'm exhaling.
Coming back to Dandasana.
One last time as we inhale.
Rise up and slowly come back do dandasana you can keep your feet together or feed slightly separate.
Bring your chin down and take a couple of deep breaths Deep breaths here.
In the Dandasana posture.
Just watch how your breath feels.
Bring your chin down and slowly gently relax.
And as we come towards the end of this vinyasa,
We will end with a forward bend.
It's also a counter posture for what we have done just now.
So sit in Vajrasana.
If this is uncomfortable,
You can take a break.
Or you can sit on a bolster or a cushion.
So be very comfortable in this posture.
As we inhale.
Taking our arms straight up.
Exhaling.
I'm in healing.
Coming into a Chakravakasana.
Exhaling once again taking your chin in exhale fully Inhale coming up.
And exhale.
Coming back to the Vajrasana posture.
Let's do this one last time inhaling coming up as you exhale start taking the chin in drawing your belly in complete the exhalation Inhaling press your palms.
Come into a Chakravakasana.
Exhaling taking the chin in Coming back into the forward bend.
Slowly inhaling.
And as we exhale we're sitting back into the virus.
But last time let's do this again inhaling take your arms straight up as you exhale.
Complete the exhalation.
And bring your head down towards the mat.
Press your palms.
And come up into a Chakravakasana.
Exhaling drawing the belly in tucking the chin in come back into the Vajrasana forward bend.
Inhale coming straight up and exhaling.
And slowly back up.
To the seated.
Vajrasana position.
Take a couple of deep breaths here.
Allow your breath to come back to neutral.
And slowly whenever you are ready gently come into the center of the mat.
For R.
Closing pranayama.
So as we come here towards R.
Closing section just observe how your breath feels Then we began with the pranayama in the beginning and now towards the end.
How does your inhalation feel for you?
We are going to place our palms on our lower abdomen.
And chant AH You have two times.
Mmm.
On the chest two times and hum maa.
At the throat region twice.
And we'll be chanting Aum.
Into these three stages,
Three steps of A,
U and MA.
So place both your palms on your lower abdomen,
Exhale here fully.
After the next inhale,
Let's chant.
Slowly move your palms on the center of your chest.
And let's chant AU.
In this space.
And finally place your palms at the base of your throat to chant MA And just allow yourself to sit.
In that vibration.
For a couple of breaths.
And slowly bring your palms to an Anjali Mudra We will be doing the avahanam.
But as we inhale,
We take our palms straight up to the heart.
And we chant Aum and gently bring the Anjali mudra back.
To the center of our chest.
The region of our Hridayah,
The region of our Pranasthan.
Join your palms here bring your chin down as you inhale feel that expansiveness open take your palms straight up Oh.
Ooooooooooooooooooo Hello?
Slowly bring your palms down.
And just stay with this slow rhythmic smooth breath for the next couple of seconds.
Whenever you feel ready gently rub your palms and place your palms cup-shaped over your eyes.
Take a moment here,
Continue keeping your eyes closed.
Gently slide the palms to your ears.
And slowly slide your palms back.
With your thighs.
And gently open your eyes.
I hope you all enjoyed this Vinyasa session with me to work on our inhalation.
We used Nyasam.
And towards the end we use the Avahanam with the Anjali Mudra.
I hope you can find time to practice this every single day.
And see you again very soon on the mat.
Thank you so much.
