Ashtanga Yoga Full Primary Series | Traditional Led Class

Welcome to a full-length Ashtanga Vinyasa Yoga Primary Series with Rohil and Ewelina Jethmalani. In this 95-minute class, Ewelina guides you through a steady pace of the full Primary Series, while Rohil demonstrates the practice. This led class follows the Sanskrit count and is designed for regular practitioners who are already familiar with the sequence.

This class offers an intimate and calm environment to support your personal practice. Whether you're building consistency in your self-practice or looking to reconnect with the led format, this class offers a chance to deepen your focus on breath, bandha, and drishti.

Level: Intermediate to Advanced
Duration: 95 minutes
Practice: Traditional Led Class (Full Primary Series)

Transcript

Hello guys! Hi guys! It's Evelina here, And I'm Roger, And we will guide you today through the Ashtanga Vinyasa Primary Series. It will be a full practice with the count. So, Please enjoy, Get onto your mat, And let's begin! Let's begin with the Ashtanga Opening Mantra, Which is an expression of gratitude towards all the lineage of the teachers who kept the tradition alive. Stunning in Summers TV! Bringing your palms together, Closing your eyes. Taking first a long deep breath in and out. Inhale for Om and then repeat the mantra after me. Aaaaaaaaaaaaaaaaaaaaaaaaa Vande Guru Namah Charanarvande Sandara Sita Swatma Sukhavabodhe Nishreyase Jangalikai Mana Samsara Hala Hala Moha Shantye Samsara Hala Hala Moha Shantye Abahu Purusha Karam Abahu Purusha Karam Shankha Chakra Siddharinam Sahasra Shirasam Shwetam Pranamami Patanjalim NAMASTE Oh. Beginning to breathe in the Ujjayi breath. And starting with Suryan Mascara A. And come inhale, Lifting your hands up, Gazing up. Do a exhale, Folding forward, Uttanasana. Inhale, Head up, Straight spine. Chaturari, Exhale, Chaturanga Dandasana. Bhanja, Inhale. Shut. Exhale. One deep, Soundful breathing. Two, Gazing towards the navel. Tree. Four, And five. Sapta inhale, Stepping to the front or jumping halfway up. Ashtogs hair fold head down. Now I inhale all the way up. Exhale Samasthiti. And come inhale. Do exhale folding forward, Bending your knees as needed. Inhale, Head up, Straight spine. Chaturanga Dandasana, Elbows 90 degrees. Pancha, Inhale, Upward facing dog. Shut exhale downward facing dog 1. Focusing on elongating the spine upwards Two. Pressing your palms firmly to the floor, Fingers wide open. Three. Four. And five. Sub the inhale, Step or jump front, Halfway up. Ashto, Exhale, Fold head down. Now if I inhale going all the way up, Palms together. Exhale, Samasthiti. And come inhale. Do a exhale. Then inhale, Hello. Chatwari exhale, Chaturanga Dandasana. Panca, Inhale. Shut. Exhale. One. Two, Focusing on creating length in the spine. 3, If for that reason you need to gently bend your knees, Then that's totally fine. Four, Shoulders are away from the ears. Five sapta inhale looking front and jumping forward halfway up Ashto exhale, Fold head down. Now I inhale all the way up. Yeah, You think? Exhale Samasthiti. And come inhale, Hands up. Do a exhale uttanasana. Training, Inhale, Head up. Chatwari exhale, Chaturanga Dandasana. Pancha, Inhale, Upward facing dog. Shut exhale downward facing dog One. Two sand full of dry bread. Three, Gazing towards your navel. Four. And five. Sapta inhale, Step or jump front halfway up. Ashto eks he fol hedda. Now inhale going all the way up, Palms together. Exhale Samasthiti. A, Come inhale, Hands up. Do a exhale forward fold, Ribcage towards the thighs. Then inhale, Head up, Lengthen the spine. Chaturari, Exhale. Chaturanga Dandasana. All the body in one line. Pancha, Inhale, Open up the chest. Short exhale, Lengthen the spine. ONE. Pressing the palms firmly down. To ensure that the knuckles are firmly grounded. To read, That the shoulders are away from their ears. Four, That the tailbone is rising upwards, Giving length to the spine. Bye. Sapta, Inhale, Jumping front halfway up. Ashto, Exhale, Fold head down. Now I inhale going all the way up, Reaching up. Exhale, Samasthiti. Surya Namaskara B. Come inhale Utkatasana, Bending your knees, Gazing up. Do a exhale, Uttanasana, Forward fold. Training, Inhale, Head up. Chaturthi, Exhale. Chaturanga Dandasana. Pancha, Inhale. Shut. Exhale. Saptain her right leg front, Left foot 45 degrees, Virabhadrasana 1. Ashto, Exhale Chaturanga Dandasana. Now I inhale, Dasha exhale. Ekadasha inhale, Left leg front, Hips squared, Gazing up. Do a lush exhale, Chaturanga dandasana. Prayodashvahim hail. Chatur Dasha Ex Haya. One sound for Ujjayi breath. Two every inhale feel the expansion coming into the middle of the chest Three. 4, Every exhale feel the gentle contraction from the lower abdomen. Bye. Punch, Adasha, Inhale, Jump front, Head up. Shodasha exhale for head down. Saptadashain here, Bend your knees, Utkatasana. Exhale, Samasthiti. Come inhale Utkatasana. Due, Exhale, Folding forward, Head down. Inhale, Head up, Straight spine. Exhale. Inhale. Exhale. Sapta inhale, Right foot between the palms, Knee on top of the ankle, Gazing up, Warrior one. Ashto, Exhale, Chaturanga Dandasana, Elbows close to the body. Nava, Inhale, Upward facing dog. Dasha exhale downward facing dog Ekadashi, Inhale, Left leg front. Hip squares, Gazing up Do a dasha exhale, Chaturanga dandasana. Inhale, Feet parallel. Exhale, Downward facing dog. One. Long steady breaths to remember that steady breath is with you throughout. 3, Always come back to it if you lose it at some point Four. And five. And Tadasana, Inhale, Jump front, Halfway up Shodasha exhale fold, Head down. Saptadasa inhale, Bend your knees, Utkatasana. Exhale, Samasthiti. Last one, Kam in hel utkatasana, Chair pose. Do exhale, Folding forward. Inhale, Head up. Chatwari exhale, Chaturanga Dandasana. And inhale upward facing dog. Shut, Exhale, Downward facing dog. Subtly inhale, Right leg front, Gazing up. Ashto. Exhale. Chaturanga Dandasana. Nava, Inhale, Gazing up. Dasha exhale downward facing dog ekadasha inhale left leg front pirabhadrasana one the other side Do all the shakes here. Chaturanga Dandasana Trayodasha, Inhale. Chatur dasa, Exhale. ONE. Focusing on the length in the spine too, Focusing on the deep ujjayi breath Three. For and five. Punch, Adasha, Inhale, Jump front, Halfway up. Shoulders are exhale, Fold head down. Subtlety inhale, Bend your knees, Utkatasana. Exhale Samasthiti. Padangusthasana. Come inhale, Open your feet hip-width apart, Hold onto the big toes, Look front. Do a exhale folding forward. One. Steady breath. Two, Neck is free of tensions. Three, Shoulders away from the ears, Elbows pointing outwards. Four, Body weight slightly shifting forward, Bye. Training hair header. Exhaling here, Padahastasana. Coming here, Full palms under the feet. All the way till the wrist. 2 exhale, Fold. One. Try to bring your ribcage close to the thighs. Two. 3, And at the same time elevating from the tailbone upward. Four. . . Bye. Training, Inhale, Head up, Straighten the spine, Exhaling here. Hands under the hips. Inhale, Come back up. Samasthiti. Utthita Trikonasana. Come in hands, Stepping your right leg back, Right toes to the back of the mat, Left toes in. Do exhale, Going down towards your big toe. One, Gazing towards your left palm. Tooooooooooo Three strong legs. 4, Opening the chest upwards towards the ceiling. Five, Complete the exhale and train. Inhale, Come back up, Open the arms, Change the side. Chatwari, Exhale, Going down to the left side. One. Two, Rolling chest upwards. Tree. Four, Keeping the body on one surface without sticking hips too much at the back. Bye. Punch, Inhale, Coming back up to standing. Parivritta Trikonasana. Squaring the hips to the front and do an exhale twisting towards the right side. If possible, Placing the palm all the way on the outside of your right foot. Lifting your left hand up, Gazing to the left, One, Two, Three. Sorry, Not left, That's right hand. Three. Four, 5, Train, Inhale, Come back up the other side. Chaturvedi, Exhale. Twisting towards the left. Gaze in towards your left hand. One, Two, Keeping your legs as straight as possible. Three, Steady breath. Far. Five, Panca, Inhale, Coming back up. Arms open, Exhale, Samasthiti. Utthita Parsvakonasana. Come in half, Stepping your right leg this time farther away, Right toes back, Left toes slightly in. Do exhale going down with the hand onto the outside of the foot. Extending the left hand to one, Drishti towards your left palm. Two, Ensure that you are keeping that left leg strong. Tree that is not collapsing down 4, Right knee right on top of the ankle. Five. Training, Hell come back up. Chaturvedi exhale, Change the side. One. To creating nice line from the foot to the palm. Three, Focusing on opening the chest upwards. Forward. Pancha inhale, Come back up to standing and Parivrtta Parsvakonasana. Do exhale twisting in any variation you need to. If you need to drop the knee down, Do so. Otherwise, You can go with the foot up. 1. Too. Three, Gazing to the right palm. Four, Opening the chest to the ceiling. Five. Then inhale, Come back up to standing. Step 20, Exhale, Change the sides. Closing the gap between the armpit and the thigh. The hip is cracking. Facing towards the left palm. One. Two. To re-inherit land. 4, Exhale to ease deeper. Last five, Punch, Inhale, Come back up to standing, Arms open. Exhale, Samasthiti. Prasarita Padottanasana. And come inhale, Stepping the right leg back. Now both toes, Both toes, Both feet gently inward. And send the heat. Do a exhale folding forward, Placing the palms underneath the shoulders. Again, Inhale, Head up. Train the exhale, Crown of the head towards the floor. One long steady breath. To keeping your elbows shoulder-width apart. Three. Four, Five. Chat will re-inhale Heather. Exhale here. And try inhale, Hands onto the hips, Come back up to standing. Bee. Come inhale, Open the arms wide. Do exhale, Hands onto the hips. Again, Inhale, Prepare. . . 30 exhale, Folding forward. Crown of the head to the floor. One, Elbows coming towards each other. To keep slightly shifting the weight forward Tree. Four. Five chat to our inhale come back up to standing Exhale. Come inhale, Opening the arms wide, Do exhale, Interlock the fingers. Again, Inhale, Prepare, Train the exhale, Folding forward. One, Keep shifting the body weight slightly forward. Two, Allowing the shoulders to relax. Three so that the gravity can keep pulling them forward to the floor. Four. And. . . Bye. Chatuary inhale coming back up all the way and exhale. The coming hair, Palms on the hips. Do exhale, Folding forward, Holding onto your big toes, Fistal grip. Again, Inhale, Lengthen the spine, Look front. Try and exhale, Crown of the head towards the floor. One long steady breath. Two elbows pointing outwards. Three, Shifting the body weight forward, Four, And five. Just what in here, Heather. Exhale, Palms onto the hips, Panca, Inhale coming back up to standing. Exhale Samasthiti. Coming here, Stepping your right leg back. Squaring the hips to the back, Palms in Namaste at your back. Do exhale folding forward, Gazing onto your right big toe. 1 two Tree. Four, Distributing weight between front and back. Five. Drain, Inhale, Come back up to standing, Switching the side. Ensure the hips are squared and then chatuary exhale, Folding forward, Gazing to the left, Big toe. 1. Long steady breath. To Tree. Four, Five. . . Punch, Inhale, Come back up to standing, Open the arms wide. Exhale Samasthiti. Thanks for watching! Shifting the body weight towards your left leg. And a come inhale, Lifting your right leg up, Holding onto the big toe. Do an exhale. Folding forward. They are very tall. Who am I? Two, Chin towards the shin. Pulling. . . Four. 5, 6, 7, 8. Exhale, Open to the sides everybody. One, Gaze into the opposite direction. True. Three. Bye. Five, Punch and inhale, Come back to the center. Shut, Exhale, Fold forward Sapta, Inhale, Head up. Point the toes. One. Two. StrongCore3 Four, Strong tie. 5, Exhale, Release the leg down. Ashto, Inhale, Lifting the left leg up. Nava, Exhale, Folding forward. One. . . Too long. Tree. Four, Five, Dash, Inhale, Head up. A kadasha exhale open to the side one, Gazing far away right, Two, Three. Four. Bye. Trayodasha in hell come back. 14 half-fold, Pancadasa inhale, Holding the toe. 1. Two. Tree. Four. Five, Exhale, Samasthiti. Ardha Bhada Padmottanasana. Come inhale bringing your right leg into the half lotus binding around with the right hand Do a exhale folding forward. Next to the foot. Toes and fingers aligned. Training heel head up. Exhale folding forward, One steady breath too. Tree. Four. 5, 4 inhale, Head up. Exhale. Unchain hair with the knee gently bent, Come back up. Shut, Exhale, Release the leg. Subtly inhale the other side. As to exhale, Folding forward. Inhale, Look up. Lengthen the spine. Exhale, Folding forward. One. Two. Three, Four. Five, Now I inhale head up. Exhale. Inhale coming back up with the knee softly bent. X-ray back to summer city. Vinyasa Dutkha Dasana. Come inhale, Lifting your hands up, Raising up. Do exhale folding forward. Inhale, Head up, Straight spine. Chaturanga Dandasana. Panca, Inhale. Shut. Exhale. Step to inhale, Jump front to Utkatasana, Chair Pose. ONE Two. Three, Gazing towards the palms. Four. 5, Exhale folding forward as to inhale, Lift up. Into the handstand, Both legs together. Now exhale, Lower down, First to 90 degrees, Chaturanga Dandasana. Darsha inhale. Ekadasha. Exhale. Virabhadrasana 1 Subtile inhale, Right leg front, Hips squared, Gazing up to the palms, To the thumbs. One, Too. Tree. Four. Five, Ashto, Exhale, Change the sides, Square the hip, On to the left. One. To the left leg. Two. Knee on top of the ankle. Three back leg strokes. Four, Five, Nava, Inhale, Open the arms, Warrior two on the left side One. Two, Gazing towards your left palm. Three. Four Five, Dasha, Exhale, Change the side. 1, Front heel aligned with back inner arch, 2, Three steady breaths. Four. 5, Exhale, Lower the hands down. Eka Adasha, Inhale lift up with the one leg only. Balance. Do a dash exhale, Lower down. Chaturanga Dandasana. Trayodasha inhale. Chatur Dasa, Exhale. Dandasana, Taputa jump through, Sit down in your Dandasana. Extending the legs in front of you. Toes up, Palms on either side of the hips. Chin to chest. One, Gazing to the tip of your nose. 2 preparing for the forward folds 3 finding strong foundation here Four. Heaps gently pulling backwards. Five paschimottanasana ashto inhale holding onto the big toes fistel grip Now by exhale falling forward. ONE. Two. Three, Trying to bring the ribcage closer to the thighs. Four. And five. That's it for now. Exhale. Placing the hands around the feet. You can hold the sides of the feet or, If possible, Interlocking with your wrists. Looking forward as you inhale. Nava, Exhale, Folding forward. 1 Two. Three, Gazing in the direction of the big toes. Four. And five. Dasha, Inhale, Look up. Exhale. Ekadashain, Hair lifting up. Do a dasha exhale, Jump back to puranga dandasana. Trayodasha inhale, Chaturdasha exhale. Purvottanasana. Sapta jump through, Sit down. Placing the hands one forearm distance behind Ashto, Inhale, Lift up. One, Toes towards the floor. Two. Tree. Four, Lifting the hips upwards, Getting to the third eye. Five. Now I say slowly release. Gasha inhale lifting up. 1. Exhale, Jump back, Chaturanga dandasana. 2. Inhale. 3. Exhale. Ardha Bada Padma Paschimottanasana Sapta Jump Thru. Placing your right leg into the half lotus. Binding around. Holding onto your left foot. As to exhale, Folding forward. One. Two, Drishti at your big left toe. Three. Four. Bye. Now I inhale, Head up. Exhale. Dashain hair lifting up. 1 exhale, Chaturanga Dandasana Dwadasha inhale. Trayodasha, Exhale. Chatur Dasa jump through the other side. Right leg extended, Left leg in the half lotus. Binding around. Panchadasa, Exhale, Fold. Two, Sound full of dry breath. Three, Fold. Five. Shabbat shalom. Exhale. After the chain here lifts up. Ashton, Ashton, Ashton. Echo now with Shatihi inhale, With Shatihi exhale. Triangamukha Ekapada Paschimottanasana Sapta Jump Through. Right like in the Triangha Mukha. Internal rotation of the hip. Holding onto the left foot. Ashto, Exhale, Folding forward. One. Two. Three. Four. 5, Now I inhale, Head up, Lengthen, Exhale. Now I'll shine the lifting up. And continue until the end of the row Do Adarsha, Inhale. Prayodasha, Exhale. 4 dc jump through Left side, Left left in triangle Mukha. I'll link them to the foot. And punch and exhale, Folding forward. One, Too lazy with the big talk. Three, Ribcage towards the thigh. Four. Knees as close as possible. Five, Shoulders inhale, Head up, Lengthen the spine, Exhale. Except that the chain here lifts up. Ashto dasha exhale, Jambak chaturanga, Ekona vimshadhi, Inhale. Vimshottihi, Exhale. Janu Sirsa Sana'i. Sakta jump through, Sit down. Right leg comes to Janu Sirsasana A. Foot onto inner thigh, Hold onto the left leg. And as to exhale falling forward if possible holding onto the left wrist otherwise holding sides of the foot too. Three, Four. Five. Now I inhale Heather. Exhale. The chain lifting up. Exhale, Chaturanga Dandasana Dwadasha inhale, Trayodasha exhale. Chatur dasha, Jump through, Left side Panchadasa, Exhale, Fold. One, Directing the ribcage towards the thigh. Two. Three. Staying connected to your Ujjayi breath. Five. So dasha inhale, Head up, Lengthen the spine. Exhale. Tadashe, Inhale lifting up. I hope you enjoyed this video, See you in the next one! Ekkona Wimshadi Inhale, Wimshadi Exhale. Janashir Shastana B. Sapta jump through. Sitting on top of the heel, Keeping the right leg straight. And left foot flexed. So right knee points gently outwards. Ashto exhale fold One. Two. Three long breaths. Four, Five. Now I inhale Heather. Exhale. The chain lifting up. Ekadashi exhale, Jambak Chaturanga Dandasana. Dvadashi inhale. Prayodashi exhale. 4 dasha jump through, Left side. Remember to keep both feet flexed, The bottom one as well. And punch at a shake's hair falling forward. One. Two. Tree. Four. Five. Show that she inhaled, Hannah. Exhale. After the chain here lifting up. Ashtadasha exhale, Chaturanga Dandasana. Konamim Shatihi. Inhale. Wim Shattucki, X-Hail. Janu Sirsasana C, Sapta, Jump through. Right leg goes into the C variation, Tucking your toes under. Placing the toes on the ground as to exhale, Folding forward. One. Two, Calm breath, Calm mind. Three. Four, Keeping the base of the pelvis active. Bye. Now I'm here. Exhale. The shined hair lifting up. Eka adasheksher chaturanga dandasana. Dua adashayin heyo. Trayodasha, Exhale. Chatur Dasa jump through the other side. Panchadasa, Exhale, Folding forward. One. Two, Shoulders relaxed. Three, Rib cage coming to the thigh. Four. Five. Shodashah inhale. Exhale. Saptadasa inhale lifting up. Ashto dasha exhale, Jambak, Chaturanga dandasana. Konamim Shatihi. Inhale. Whimshed he exhaled. Marichyasana A. Sapta jump through, Sit down. Right knee pointing up to the ceiling, Keeping gentle space between inner foot and inner thigh. Binding around right hand and holding onto your left wrist if possible. Ashto, Exhale, Falling forward. One. . . Too. Three, Is that okay, Kohane? Four. Five. Now I inhale, Head up. Exhale. The shine head lifting up. Ekadashi exhal chaturanga dandasana Dwadasha inhale, Trayodasha exhale. Chatur dasha jump through, Left side. Binding around by bringing left shoulder to internal rotation. Hold the right wrist. Pancha dasha exe, Folding forward. One. Too. Three, Gazing towards the big toe. 4, Elongating through the spine. Five. So that's your inhale. High five. And it's funny. Thank you for listening. Ashtodasha exhale, Chakran Ganandasana. And when we finish, We inhale. Wim Shaddihi, Exhale. Marichyasana B, Sapta Jump Thru. Getting your left leg into half lotus. Right knee up. Winding around. Holding onto your left wrist. As to exhale folding forward Two. Three Four. Five, Dash, Inhale, Head up. Exhale. Kada Shaheen, Lifting Up. Dua dasa exhale, Jambak chaturanga. Trayo dasa inhale, Chatur dasa exhale. Panchadasan, Jump through. The other side. Rise like in the half lotus left knee pointing up. Binding around and holding onto your right wrist. Pancha Dasha, Exhale fold. ONE. Too. Tree. Four, Five shoulders inhale head up Exhale. Saptadashayim, Hair lifting up. Thank you so much for watching! I'm going to wish that he inhaled. ועם שתיכי Exhale. Marichyasana C, Sapta jump through. Exhale, Take the posture, Bringing your right knee up. Twisting towards the right side. Gazing back to the right, Far away. Wow. Two. Vroom! Let's let active for Five. As to inhale, Look front, Exhale. Now I'm highlighting up. Dasha exhale, Chaturanga dandasana, Ekadasha inhale, Dvadasha exhale. Try your dasha jump through. Twisting to the left side as you exhale. One. Gazing far away left. Two. Tree. Four. Five, Try all the shine here, Look front, Exhale. Ch4, Then chain 1, Lift up Ambak Chaturanga Dandasana, Exhale. Panca dasha inhale, Upward facing dog. Shodasha exhale, Downward facing dog. Marichi asana D, Sapta, Jump through. Left leg half lotus, Right knee up. And exhale, Twisting. To the right side. Wow. Two. Tree. Four, Gazing far away right. Fine. Last two, Inhale, Look front. Exhale. Moving through the vinyasa now I'm here lifting up dasha exhale chaturanga dandasana Eka alosha. Inhale. Dua Dasha exhale. Try your dash or jump through. The other side. Twisting to the left. Right leg in half lotus, Left knee pointing up. Let's heal close there. Left glutes. Twisting to the left side as you exhale. Nice. One. Gazing far away left. Two. Three. 4, If possible holding left wrist. Five, Try all the same inhale, Look front. Exhale. Just hold the chain lifting up. Moving through the vinyasa. Exhale Chaturanga Dandasana Pancadasha inhale, Shodasha exhale. Navasana. Sapta jump through straight into Navasana. One. Two. 3, Gauging towards the big toes, 4, Arms parallel to the floor. Five. Ashto, Inhale, Lift up. Lolasana, One breath. Subtitle game won. 2, Keep your spine straight, 3, If you need you can gently bend the knees, 4, Five. Ashto. Inhale, Lift up. Sapta again. One, Two, Three. Too. Three, Strong belly, Four, Five, Ashto inhale, Lift up, Two more times. Shabbat shalom. 1. Two. Three with a smile. Four. Bye. As to inhale, Lift up. And subbed again last time. Amazing. 1. Two steady breaths. Three, Chest open, Four, 5, 8, Inhale, Lift up. Now I exhale, Jump back, Chaturanga dandasana. Dasha inhale, Egal Dasha exhale. Bhuja Pidasana. Sapta, Jumping your legs around the hands. And crossing them. Take your posture. And as you exhale, Fold forward, Chin to the floor. 1, Feet off the ground, 2, 3, Drishti top of the nose, 4, Five, Now inhale, Lift up, Move the legs to Bakasana. Dasha chaturanga exhale, Ekadasha inhale. Dua Dasha, Exhale. Kurma Asana. Sapta, Jumping your legs around the arms and getting into your Kurmasana, Exhale. Thighs are close to the arms and hands pointing back. 1. . . Oh. To lean back, Okay? Four five, Supta kurmasana, Arch the legs, Head down, Bringing the hands behind onto the back. Binding, Bringing them close. And I'm bringing Lex. And then across. Possible cross. Head down. One. Two. Three, Floor. Five. Now I inhale slowly, Place the palms underneath the shoulders. Lifting up, If possible with the legs all the way behind the head or across. Or just open them and lift up into Titi Basana, If possible. And moving to Bakasana, Dasha Exhale, Chaturanga. Ekalasha, Inhale. Dua, Dasha, Exhale. Garba Pindasana. Sapta jump through. Ashto, Exhale, Taking your lotus. Do you want water, Kohana? You can spray the. . . Thank you for listening. Hashto exhale sliding the hands through your lotus And holding onto the sides of your face, Onto your ears. No, No, One more time. Too many lessons. Holding onto the sides of your face if possible. One steady breath. Two, Looking at the tip of the nose. Three. Four. Bye. Now I inhale, Head up, And begin rolling. One, 3. Four, Hi. Six. Seven, A. 9, Lift up into Kukkutasana. 1. To Three. Four, 5, Exhale, Release the hand. Dash and hell lift up exhale jump back, Chaturanga dandasana Dvaadasha inhale, Dvayadasha exhale. Baddha Konasana. Sapta, Jump through. Placing your legs in two. Baddha Konasana, Feet together, Heels close to the groin. Try to open your feet like you would be opening a book. Ashto exe folding forward. One. D'oh! Three Four. Five. Now I inhale, Head up. Okay. B version, Curving the hat. Curving the spine head towards the feet, Exhale. One. Two. Three steady Ujjayi breaths. Four. Five. Ekadashi, Inhale, Come back up. Exhale. Do Adarsha inhale lifting up try your dasha exhale jumping back chaturanga dandasana Chatur dasa, Inhale. Panca dasa, Exhale. Upavishta Konasana, Sapta Jump Thru. Open the legs wide, Hold onto the sides of your feet. Ashto, Exhale, Folding forward. One. Two. Three, Extending through the spine, Chin forward. Four. Five now I inhale head up Exhale, Lifting the legs up into the B version. Pointing the toes up. Extending the spine. One, Gazing upwards. Two. Tree. Four. Five, Exhale. Ekadashi in head lifting up. 12. Exhale, Come back to the starting position. Trayodasha, Inhale. Chaturdasha, Exhale. Supta Konasana. Sapta jump through, Sit down. And lie down, Exhale all the way on the floor. Ashto, Inhale, Lift the legs up. Hold onto the big toes. One. Two. Three. 4, Five. Now I inhale, Roll up to seated. Balance. And dash, Exhale, Fold forward Ekada, So inhale, Head up, Straighten the spine. Exhale. Vinyasa, Do add a chain here, Lifting up. 3rd row 6 dc in 4th chain from hook Chatur Dasa, Inhale. Pancadasa, Exhale. If you don't like it there, You can jump through. Exhale, Lie down. Ashto inhale lifting your right leg up hold and go to the big toe. Nava exhale, Fold forward, One. To Tree. Four. Five, Dash, Inhale, Head down only. A kadasha exhale open to the side. Gaze to the left. One. Two. Tree. For Five. Dua, Dasha, Inhale, Come back to the center. Trio, Dasha, Exhale, Fold. Chatur, Dasha, Inhale, Head down only. Punch and shake, Here it is the left. So dasha inhale lifting your left leg up Saptadasha, Exhale, Folding forward. One. Two. Three. Four. Five, Ashto, The same here, Head down. Ekona Wim Shetihi. Exhale, Open to the side. Gaze to the right. One. Two. Three, Grounding the right leg. Four, Five. We will shut the key and hair come back. A cow in Shatohi X have four. Do I wish that he have had done on me? Try I wish that he release the letter. Now we will move through Chakra Vinyasa, Chaturvedi, If possible. Otherwise, If you have too many dreadlocks like Rogil, You can move through normal vinyasa. Exhale. Panca, We're going to inhale. Shat vimshati, Exhale. Ubaya padang ustasana. Soft jump through. And exhale, Lie down. Ashto, Inhale lifting the legs up. Exhale, Holding on to the big toes. Now I inhale, Roll up to seated and balance. One. Pointing the toes to opening through the chest Tree. Gazing upwards. Four, Five dash inhale lift up Ekadashi, Exhale Chaturanga. Dwadasha inhale, Trayodasha exhale. Sapta, Jump through. And exhale lie down on the floor as to inhale lift up your legs Exhale, Hold onto the sides of the feet. Now I inhale, Roll up to seated, Balance. Dash, Ex, Folding forward. Gaze to the big toes. ONE Two. Toodaloo Head up, Fold. Bye. Ekadashi, Inhale, Lengthen the spine, Open. Exhale. Dua Dasha inhale lifting up. 3rd row, 10 dc in each stitch. Chatur dasa inhale, Pancha dasa exhale. Setu Bandhasana. Safta jump through. Lie down and prepare to take the posture. Ashto, Exhale as you prepare. Nava, Inhale, Lift up. You might have the hand. Cross on the chest if possible, Otherwise you can. Have them on the sides of your head. 1. Too. Tree. Four, Five dasha exhale slowly release Ekadashi inhale moving up and moving through chakra vinyasa. Or otherwise you can move through the regular vinyasa as Rohir. Gluadasa inhale, Trayodasa exhale. Urdva danurasana. Sapta jump through. Exhale, Lie down. Preparing for 3 rounds of Urdhva Dhanurasana Fit parallel. Palms on either side of the head. Prepare a stoop. Now I inhale, Lift up. ONE. Two. Three, Grounding through the feet, Pushing hips up. Four. Five dasha exhale top of the head only down Walk your hands in if possible. And nava again, Lift up, One. . . Too. Three, Four. Five dash x head touch top of the head only walk in one more time And now I again last time. One long breath. Two, Gazing towards the third eye. Three. Four, Five, Dash exhale, Lower down Ekadasha, Inhale, Chakra Vinyasa if possible. Otherwise move through regular vinyasa. Do add a shag scale chaturanga 3rd dasha inhale, 4th dasha exhale. Paschimottanasana. Sapta jump through. Exhale, Down. Starting in your Dandasana with just alignment. Toes pointing up, Hips rolled back, And exhale, Hold forward towards your Paschimottanasana. Holding onto the sides of your feet. Or you may also hold your wrist around. ONE. Two, Three. Four, Long deep breaths. Five. Relaxing the back. Seven, After the backbend. Ayyyy Nein. 10. Now I inhale, Head up. Exhale. Moving through the vinyasa, Dasha in, Head lifting up. Eka Dasa Exhale, Jump Back, Chaturanga Dandasana. Dvaadasha, Inhale. Try on our X-Hair. Sarvangasana. Sapta jump through. Exhale, Lie down on your back. Preparing for the shoulder stand sequence Starting with Sharvanga Asana. Remember if you're on your menstruation we don't want to do the inversions, You can just do the modification of Viparit Karni, Where the legs are simply up towards the ceiling. Can you demonstrate, Kohane? And just staying here, You could have a block underneath your hips as well. Otherwise, As to inhale, Lifting the legs all the way up, Going into the shoulder stand. Sarvangasana. One. Walking your hands from the lower back towards the mid-back. To gazing towards your toes. Tree. Four. Five. See? Seven. Eight long breaths. 9. 10. 11. . . 12. 13 14 15. Ashto. Exhale, Halasana. Lowering the legs down behind the head. Interlocking your fingers if your legs are Reaching the floor. One deep breath. Too dristy onto the tip of your nose. Tree. Those pointed. Four, Five, See? Seven. . . Eighth, Karnapidasana, Ashto, Exhale, Knees towards the ears. Fit together. One. Two. Three, Trying to close your ears with the knees. Fold, Reach the tip of the nose. Bye. Seven. Eight. Hands on the back, Now I inhale, Urdhva Padmasana. Taking your lotus, Placing your hands onto the knees, Having the thighs parallel, To the ground. Extending the elbows, One, Two, Three. Two Ujjayi breaths. Tree. Four. Five. Six, Seven. Bye. Pindasana, Exhale bringing the legs to the chest. Binding hands around the legs. One. . . Two, 3 Four. 5. . . Six, Seven. Eighth nava, Inhale slowly under up. Om Bento Matsyasana. Fish pose. Sending the legs to the floor, Knees towards the ground, Arching the back palms onto your feet, One, Gazing towards the point between the eyebrows. Two. 3, Knees directed towards the floor, 4, Lift up through the middle of the chest, Bye! Seven. Eight, Uttana padasana. Now I inhale, Lifting the legs and the hands, 45 degree angle. Palms together. Legs together. 1. . . Two steady breaths. Three. Four, Keep lifting from the middle of the chest. Five to take load of the neck See? Seven. 8XK release. Now I inhale moving through Chakra Vinyasa if possible, Otherwise We can move through regular vinyasa. Dasha exhaled Chaturanga Dandasana. Ekadashi Inhale Dvaadasha, Exhale. Shirshasana. Top to hop your knees forward. Exhale, Prepare, Take the pose. Interlocking the fingers, Top of the head onto the ground. Ashto, Inhale lift up. One, All the body in one line. Two, Toes pointed. Three reaps in. Four. Five calm, Deep breaths. Six, Seven. Bye. NINE Tan. 11. . . 12. . . Thirteen. 14 15 have been. Exhale, Nava going halfway down. One, Legs parallel to the ground. Two, Urdhva Dandasana. Three. Four, Steady, Ujjayi, Five, See? Seven. Ayyyy. 9. 10, Inhale, Come back up for one breath. Dasha exhale release Take rest in Balasana, Child's Pose. Allowing the blood to come back from the head to the rest of the body. Taking breaths. Long deep Ujjayi breaths. Grounding through the tailbone downwards. Letting go of tensions. Slowly coming up And now the shake, Exhale, Jump back Chaturanga Dandasana Dvadasha inhale. Prayodasha, Exhale. Bada padmasana, Sapta jump through. Take Baddha Padmasana, Take your lotus. And bind the ends around. So right leg comes up first, Left second, And then the hands come in the opposite way. So if the right leg came up first, The left hand will go around first. Holding your big toes. Prepare and ashto, Exhale, Take yoga mudra, Fold forward. One, Extending chin forward towards the ground. Two steady breaths. TREEEEEE four. Five. Seven. Ayyyyyy 9. . . 10 weeks. Padmasana, Dasha, Inhale, Come back up. Place your hands into the chin mudra, Index finger and thumb touching. Gazing toward the tip of the nose and focusing on the three bandas. Moola Udiana Jalandhara. One long as deepest Ujjayi breath. Two, Inhale. To exhale. To inhale. Three, Exhale. Four. Bye. See? Seven. Ayyyyyy. Nine. 10. Or to put it here. Ekadasha, Inhale, Lift up. Into old plooty here. One. Poo. Three, Gaze deep of the nose, Four, Five See? Seven, A. Nein. Tan. 11. . . 12, 13. 14. Fifteen. You can add a chain here, Lift up. Do a dasha exhale, Chaturanga Dandasana. Try on our inhale. Chatur dasha exhale. Panchadasha inhale, Hop your legs forward, Head up, Straighten the spine. Shodasha exhale, Fold forward. Inhale, Come up into Samasthiti. For our closing mantra. Closing mantra is expression of compassion. For all the beings, For everyone, Everything around. Pons together. Let's take one deep breath in and out first. Inhale for Om and closing mantra. Bye. You Swasti Prajabhyaha Paripalayantam Swasti Prajabhyaha Paripalayantam Niyayena Margena Mahim Mahishah Go Brahmanibhyaha Shubhamastu Nityam Namaskaram. You Shanti Shanti Shanti and come inhale, Hands up. Do a exhale, Fold forward. Inhale, Head up, Straight spine. Chaturvedi, Exhale, Chaturanga Dandasana. Panca, Inhale, Shut, Exhale. Up, Down, Jump through. And exhale, Lie down. Lein Dam in Shavah Sanah. Taking rests. . . Allow the legs to open freely to the side. Hands to open freely to the side. And please take at least 10 minutes or 15 minutes of rest. Thank you so much for practicing with us. Namaste.