Namaste,
Everyone.
Thank you very much for watching.
Stepping into another part of our videos.
Regarding grounding and welcoming the day.
Grounding yourself for coming the day within the moment.
We are opening our eyes.
So today's video I would say will be a little bit of tutorial regarding some salutations,
Some more I would say advance more deeper movement.
That you can use.
As a morning practice,
Morning positive habit.
Of morning ritual.
I will start from explaining you a little bit step by step how to get to sun salutations.
We did that part of getting hands up.
Repeating aham asmi,
I am.
We will add this movement but first we will focus on the movement.
So we won't be getting hands all over the head.
Luchina Withing the breath out we will do forward fold.
Withing the breath in.
We will have are the Uttanasana halfway link.
And done.
We will get to another part.
So,
Let's get our hands over the head.
Stretch the body You are stretching as much as you can.
Belly is drawn to the spine.
Withing the breath out,
Bend your knees.
Take belly to the spine.
And softly lower your head.
Bend your knees,
Protect your lower back.
And activate the outer side of your feet.
Heels are holding us also in here.
Inhale,
Halfway lift.
Legs are long and stretched.
Spine is lengthening.
Belly is drawn to the spine.
Exhale forward fold And inhale,
Let's move.
Stand up.
All the way up.
Exhalation forward fold Inhale.
Halfway.
Exhalation forward fold and inhalation.
We are getting hands over the head.
And turns to the heart.
I am.
Aham Asmi.
I am.
Aham Asmi.
Close your eyes.
Use the third eye.
Connects to the R.
To your body.
And to your soul.
Aham Asmi.
So you can choose this part.
Or you can also Bring more movement to sun salutations.
So inhale,
Hands over the head.
Exhalation forward fold.
Inhale.
Halfway.
An exhalation right like this step behind lower your right knee to the earth and tuck your toes the safest way to do it is to keep your knee bending directly over your ankle and your heel.
Creating 90 degrees angle,
Okay?
Within this variation,
If you can.
You are sinking hips down but first Tuck your hips under.
Check if your balance is safe.
How is the backlight?
If you are shaking and the balance is not stable.
Walk your front leg more to the edge of your mat.
This you might misalignment you might have misalignment But you are.
Staying safe on the mat.
Maybe during the repetition.
Our repetitions your body will open more and balance will come on the mat.
The back leg is also stretching.
We are stretching our hips and our thighs.
So.
.
.
If you feel alright,
We are raising hands up to the sky.
This is increasing more balance.
We call this Lowland or Aina Neassana.
And then if you can,
You can create crescent shape with the upper body.
Half Moon.
Our crescent moon shade.
And then exhale lower your hands Take your left knee toward your right.
Elbows bent,
Chest and chin getting to the earth.
The belly is dropped.
Hands are to the right side forehead and your legs.
For the moment so.
With the breath in,
Shoulders roll up.
Chest is lifting up Legs are contracted.
Nika Psi I weigh from the mass.
And your glue.
Are also contracted core is activated,
You look forward and only your trust is taken and your heart of the mind.
As you can see my elbows are close to my body take breath in,
Feel expansion of the ribs,
Your belly And then forehead at rest.
Chuck to Sundance.
Let's get back to Tabletop Asana.
And step your right leg forward.
As I mentioned.
90 degrees angle if you can you are sinking your hips down getting back of your right thigh to the back of your lower leg Tuck your hips under.
Once you are tugging your hips under,
You start to stretching.
The left leg.
And then inhale,
All hands front of your chest.
Or heads up to the sky.
Press and shake If you can.
Effortless bug Ben!
Looking up or closing eyes,
Stepping in taking breath in,
Taking breath out,
You can also tuck those under,
This might help you to keep maybe more steady Lower your hands down to the earth.
Right is getting to the left.
And now you can shake your belly.
Down if your variation of chest and chin is too intense Lower your belly from the hips,
Belly,
Chest and chin.
If you okay,
Elbows bend,
Chest and chin getting to the earth.
Drop your hands to the ribs We had baby cobras.
Legs contracted,
Glutes contracted We can do baby cobra.
More contraction to the lower legs body,
Raising your chest up Opening your heart.
The third variation.
Upward facing dog there is a weight distributed to your wrists,
So please be careful.
And in here you are sinking your hips down but as you can see my glutes are contracted I am sinking down effortlessly.
And then downward facing dog Bend your knee.
Look in between your hands,
Walk,
Jump.
Or fly to the top of your mat.
Forward fold once you arrive here And inhale halfway.
And exhale forward fold Inhalation,
Unwind up to standing.
Do it slow,
No rush.
Let's take together one more repetition.
Inhale.
And exhale forward fold,
Belly is taken to the spine Halfway.
And exhale lower your head Right leg is stepping behind.
Lower your right knee to the earth.
Left leg is forward.
Ayna Niassana Ready?
Sing!
Opening and Receiving Aham Asmi I am.
I am.
Touching and morning.
Touching unknown and getting ready Because.
.
.
I am.
Ahan Asmi Release your hands down to the earth.
Left knee towards your right.
And chest and chin diving back to the earth.
Baby cobra,
You can continue baby cobra as long as you wish if you feel more open Buyamdasana.
Or upward facing dog Exhale.
Inhale,
Take yourself to downward facing dog Lower your knees to the earth.
And then.
.
.
Step your left foot forward.
And concentrate Opening your heart.
Exhalation lower your hands And done.
Lower your chest.
Maybe cobra,
Upward facing dog or baby cobra.
And downward facing dog lower your knees,
Chest and chin down to the earth,
One more repetition Cobra.
And downward facing dog and bend your knees looking between your hands,
Walk,
Jump or fly We are.
That have been moving up.
So we had a little bit like a instruction guidance,
Okay?
How to do sun salutations a little bit of extraction So,
Let's begin.
Merde!
Everything now.
You can repeat pija mantra aham asmi from silently in your mind.
So let's say you Open your eyes.
You felt there is a conscious awareness toward the first breath.
You are inhaling.
And exhaling,
Feeling that gratitude.
That you received another day.
And add a package hopefully 24 hours.
You are opening your eyes.
Making.
Burst Step So if you feel that the morning practice is something that you would like to bring into your life,
Morning hobby.
Repetition of something that can heal.
Brain.
And fret.
And new.
Sense of your life.
So let's take together.
And movement.
You can get your left hand at the center of your chest.
Right is resting on your left.
Aham Asmi.
With awareness you are inhaling Annex Heidi.
Inhale,
Raising hands up.
Exhalation diving to the earth In high.
Halfway.
And exhale,
Lower your head.
Step your left leg behind.
Lower your left knee to the earth.
E-night.
Hands are up to the sky,
Crescent shape Ahanasu Lower your hands down to the earth.
Take your right knee to the left.
Bend your elbows,
Lower your body to Bhuyangasana baby cobra cobra or upward facing dog opening as you can see this is a crescent shape as well of the body Ready is your knee.
You can take downward facing dog to stretch your body,
Lower your legs down to the earth and then right foot stepping in between your hands,
Right knees forward.
Getting hands up to the sky crescent shape sinking hips down.
And raising your Heart.
Exhalation release your hands down to the mat Chess and Chains or remember you can also get hips,
Belly,
Chest and chin.
Inhale,
Baby cobra.
Contraction to the body legs glutes getting back and downward facing dog.
Keep stretching here and inhale once you're ready.
You are stepping,
Jumping,
Flying to the top of your mind.
Lower your head,
Breath out.
Inhale halfway.
Look forward draw belly to the spine and then forward fold.
And inhale.
We are unwinding.
Up to standing.
One more.
Exhalation forward fold Left leg behind,
Right is forward.
Inhale,
Concentrate on your solar plexus You choose.
Lower your hands down.
Me?
To the left,
Right knee to the left,
You can do from the hips,
Chest,
Chin forehead.
And Baby Cobra get your body back to tabletop,
Maybe downward facing dog Lower your knees down to the earth.
And then the left foot stepping in between your hands.
Inhalation get your hands up to the sky I NANAYASANA Aham Asmi.
Ahem,
Ask me.
Repeat this silently in your mind.
Chest kissing the earth chin or forehead.
It says that Roll your shoulders.
Baby Cobra.
Oh Cobra!
Take breath in,
Take breath out,
Luka.
And done.
Getting back.
Downward facing dog Keeps on getting up to the sky,
Fingers spread wide in downward.
You don't need to do downward.
You can take your knees down to the earth.
If you decide that Your knees can be bent and belly is drawn to the spine.
And y'all also burn your muscles.
Pelvic muscles are contracted.
And then look in between your hands,
Fly or jump to the top of your mat.
Forward fold,
Uttanasana I am.
You repeat this silently or loud if you wish.
Getting back to Ardha Uttanasana halfway forward fall to ten asana.
And inhale,
Breath is always lifting us up.
The inhale.
Is allowing us.
To stand up.
Tata.
Hands to the heart once you finish Don't rush anything.
It's not about the.
.
.
Quantity.
But is about to create good quality.
And a good quality in yoga means to feel.
What you do.
Your body feels.
Your body speaks.
So follow your body.
Hear your body.
Aham Asmi.
We are getting into our mind by the repetition of We can call this bija mantra affirmation.
I am.
Aham Asmi.
And then as a whole.
And the movement and the repetition.
We are trying to create.
Good environment for our body and mind.
To get to the layer of intuition.
Vishuddha Vizna,
Vizna Majakosze.
And enjoy the moment.
Of changing.
Rejuvenating.
And breaking.
More joy into your life,
Creating positive habits.
Positive rituals.
And breathe.
Do not do.
This repetition many times.
But from the place of your heart.
Thank you very much for your time.
Thank you very much for stepping,
Listening,
And perhaps practicing.
Namaste.
