Ashtanga Yoga Half Primary Series | Led Class Up To Navasana

Welcome to a Half Primary Series Ashtanga Vinyasa Yoga Led Class with Rohil and Ewelina Jethmalani.

In this 80-minute led class, Ewelina guides you through a steady-paced Half Primary (up to Navasana), while Rohil demonstrates the sequence. This traditional class follows the Sanskrit count with minimal cues and is designed for regular practitioners who are already familiar with the Primary Series.

It’s ideal for those who practice up to Navasana (Boat Pose), or for the days when you wish to go only through Half Primary with a steady rhythm and count.

Expect a calm and intimate environment to support your self-practice, helping you deepen your connection to breath, bandha, and drishti.

Level: Regular Practitioners familiar with the Primary Series
Duration: 80 minutes
Practice: Traditional Led Class (Half Primary Series)

Transcript

Hello guys! Hi guys! It's Evelina here, And I'm Rohe, And we will guide you today through the Ashtanga Vinyasa Primary Series. 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. Signing in from Samas 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. Vande Guru Namah Charanarvande Sandara Sita Swatma Sukhavabodhe Nishreyase Jangalikai Mana Samsara Hala Hala Moha Shantye Abahu Purushakaram Shankha Chakra Siddharinam Sahasra Shirasam Shwetam Pranamami Patanjalim NAMASTE you Beginning to breathe in the Ujjayi breath. And starting with Suryan Mascara A. Come inhale, Lifting your hands up, Gazing up. Do a exhale folding forward uttanasana. Inhale, Head up, Straight spine. Chaturthi 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. Panca, Inhale, Upward facing dog. Shut exhale downward facing dog ONE focusing on elongating the spine upward. 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. Nava, Inhale, Going all the way up, Palms together. Exhale Samasthiti. And come inhale. Do a exhale. Then inhale, Hello. Chaturthi 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 Hush to exhale, Fold head down. Now inhale all the way up. Okay, I think I'll. . . Exhale Samasthiti. And come inhale, Hands up. Do a exhale Uttanasana. Training, Inhale, Head up. Chaturari 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 ch'e fol chadam. Now I 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. Five. 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 hell 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 inhale, Dasha, Exhale. Ekadasha inhale, Left leg front, Hips squared, Gazing up. Do a lush exhale, Chaturanga dandasana. Prayodasha inhale. Chatur Dasha Ex Haya. One sound for Ujjayi breath. Two every inhale feel the expansion coming into the middle of the chest Tree. 4, Every exhale feel the gentle contraction from the lower abdomen. Bye. Panchalasha inhale, Jump front, Head up. Shodasha exhale for head down. Step to the chain here, Bend your knees, Utkatasana. Exhale Samasthiti. Come inhale Utkatasana. Due, Exhale, Folding forward, Head down. Inhale, Head up, Straight spine. Exhale. Panca, Inhale, Shut, 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. Hips squared, Gazing up. Thank you very much for listening. Inhale, Feet parallel. Exhale, Downward facing dog. One. Long steady breaths to remember that steady breath is with you throughout. Three always come back to it if you lose it at some point For. . . And five. And Tadasa, 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. And inhale, Head up. Chatwari exhale, Chaturanga Dandasana. Pancha, Inhale upward facing dog. Shut, Exhale, Downward facing dog. Subtly inhale, Right leg front, Gazing up. Ashto. Exhale. Chaturanga Dandasana. Now I inhale, Gazing up. Dasha, Exhale, Downward facing dog. Ekadasha, Inhale, Left leg front. Virabhadrasana one, The other side. Do all the shakes here. Chaturanga Dandasana. Prayodasha, Inhale. Chatur dasa, Exhale. One. Focusing on the length in the spine too, Focusing on the deep ujjayi breath Tree. For and five. Punch, Adasha, Inhale, Jump front, Halfway up. Shoulders are exhale, Fold head down. Saptadasa 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 handful palms under the feet. All the way till the wrist. 2X half-fold. One. Try to bring your ribcage close to the thighs. Two. Three and at the same time elevating from the tailbone upward four, Bye. 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. Too. Three strong legs. Four, Opening the chest upwards towards the ceiling. Five, Complete the exhale and train. Inhale, Come back up, Open the arms, Change the side. Chaturthi 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. Pancha 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, Five, Ten, Inhale come back up The other side. Chaturvedi, Exhale. Twisting towards the left. Gazing towards your left hand. One, Two, Keeping your legs as straight as possible. Three, Steady breath. Soar. Five, Panca, Inhale, Coming back up. Arms open, Exhale, Samasthiti. Utthita Parsvakonasana. Come in here, 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, Reach it 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 Chatwari exhale, Change the side. One. To creating nice line from the foot to the palm. Three, Focusing on opening the chest upwards. Four. Pancha inhale, Come back up to standing and Parivritta 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. Two. Three, Gazing to the right palm. For opening the chest to the ceiling. Five. Then inhale, Come back up to standing. Chaturvedi 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-create land. 4, Exhale to ease deeper. Five, Punch, Inhale, Come back up to standing, Arms open. Exhale, Samasthiti. Prasarita Padottanasana. And come in here, Stepping the right leg back. Now both toes, Both toes, Both feet gently inward. And Sindhi. 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 wherein he'll head up. 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. Two. Keep slightly shifting the weight forward. Tree. Four. Five, Chat to our inhale, Come back up to standing. Exhale. C. 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. Chatuari, Inhale coming back up all the way. And exhale. The coming hair, Palms on the hips. The legs have holding forward, Holding onto your big toes, Pistol grip. Again, Inhale, Lengthen the spine, Look front. Drain 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 wearing her hair up. Exhale, Palms onto the hips, Panca, Inhale coming back up to standing. Exhale Samasthiti. Parsvottanasana. 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. For distributing weight between front and back. Five. 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 breaths. To Tree. Four, Five. Punch, Inhale, Come back up to standing, Open the arms wide. Exhale, Samasthiti. Utita hasta fada gustasana 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. You know, I'm very tall. Who am I? Two, Chin towards the chin. Praying. Forward. Try bringing your hand up like that. Exhale. Open to the sides of the body. To one gaze in the opposite direction. True. Okay. Ford. Five, Punch and inhale, Come back to the center. Shut, Exhale, Fold forward Sapta, Inhale, Head up, Point the toes, One. Two. StrongCore3! 4, 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 kadash, Exhale, Open to the side. One, Gazing far away right, Two, Three. . . Four. Bye. Trayodasha in hell come back. To turn the shanks half fold. Pancha Dasa Inhale, Holding the toe. 1. Too. 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. 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. Exhale back to Samasthiti. Vinyasa Dutkatasana. Come inhale, Lifting your hands up, Gazing up. Do exhale folding forward. Inhale, Head up, Straight spine. Chaturanga Dandasana. Pancha, Inhale. Shut. Exhale. Step to inhale, Jump front to Utkatasana, Chair Pose. One. Two Three, Gazing towards the palms. Four. 5, Exhale folding forward Ashto, Inhale, Lift up into the handstand, Both legs. Now by exhale lower down, First to 90 degrees, Chaturanga Dandasana. Dasha inhale. Ekadasha. Exhale. Virabhadrasana 1 Sub-thigh inhale, Right leg front, Hips squared, Gazing up to the palms, To the thumbs. One, Two. Tree. Four, Five, Ashto, Exhale, Change the side, Square the hip, On to the left. One. To the left leg. Two. Knee on top of the ankle. Three. Back leg strong. 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. Hekadashain, Lift up with the one leg only. Balance. 2-exhale lower down, Chaturanga Dandasana, 3-inhale, 4-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 hip. Chin to chest. One, Gazing to the tip of your nose. Two, Preparing for the forward folds. Three, Finding strong foundation here. Four. Heaps gently pulling backwards. Five. Paschimottanasana. Ashto, Inhale, Holding onto the big toes. Fistel grip. Now by exhale, Folding forward. ONE. Two. 3, 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 wrist. Looking forward as you inhale. NavaXG, Folding forward. One. Two. Three, Gazing in the direction of the big toes. Four. And five. Dasha, Inhale, Look up Exhale. Ekadashain, Lifting up. Do a dasha exhale jump back to puranga dandasana. 3rd dasha inhale, 4th dasha 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, By excess slowly release. Dashain hair lifting up. 6. Exhale, Jump back, Chaturanga dandasana. Dvaadasha inhale, Trayodasha exhale. Ardha Bhadra Padma Paschimottanasana Sapta Jump Through. 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. Nava, Inhale, Head up. Exhale. Dashain hair lifting up. Ekadashi 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 joy and breath. Three, Fold Five. Shoulders inhale, Head up. Exhale. Sub to the Shane here, Lift up. Ashton, The Shakespeare-Jambak Chaturanga Dandasana. Ekkona wimshati hi inhale, Wimshati hi exhale. Triangamukha Ekapada Paschimottanasana Sapta Jump Through. Right like in the Trianga Mukha. Internal rotation of the hip. Holding onto the left foot. Exhale, Folding forward. One. Two. Three, Four. 5, Now I inhale, Head up, Lengthen, Exhale. Now I'll show you lifting up. And continue until the end of the row. Do Adarsha, Inhale. Prayodasha, Exhale. 14 jump through Left side, Left left in Triangamukha. Holding onto the foot. And punch and exhale, Folding forward. One, Too lazy in the big talk. Three, Ribcage towards the thigh. Four. Knees as close as possible. Five, Shoulders inhale, Head up, Lengthen the spine, Exhale. After the chain has lifted up. Ashto dasha exhale, Jambak chaturanga, Ekona vimshadhihi, Inhale. Vim Shatihi. 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 head lifting up Ekadashi exhale Chaturanga Dandasana. Dua dasha inhale. Prayodasha exhale. Chatur dasha, Jump through Left side. Panchadasa, Exhale fold. One, Directing the ribcage towards the thigh. Two Three. Four, Staying connected to your Ujjayi breath. Five. So dasha inhale head up lengthen the spine Exhale. Tadasha, Inhale, Lifting up. Ashto dasha exhale jambak chaturanga dandasana. Inhale. Exhale. Janashir Shastana B. Sapta jump through. Sitting on top of the heel, Keeping the right and left foot flexed. So right knee points gently outwards. Exhale, Fold. One. Two. Three long breaths. Four, Five. Now I inhale Heather. Exhale. The chain lifting up. Ekadashi, Exhale, Jump back, Chaturanga Dandasana. Dvadashi, Inhale. Prayodashi, Exhale. Chatur dasha, Jump through, Left side. Remember to keep both feet flexed, The bottom one as well. And punch at a shake's hair, Folding forward. One. Two. Three. Forward. Five. Show the chain here, Hannah. Exhale. After the shine hair lifting up. Ashtadashaikshel Chaturanga Dandasana. Konamim Shatihi. Inhale. Wim Shaddihi. Excel. 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 same hair lifting up. Ekadashi exhale, Chaturanga Dandasana. Dvadashi inhale. Trayodashi 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. So dasha inhale head up Exhale. Saptadasa inhale lifting up. Ashto dasha exhale jamba chaturanga dandasana. Konamim shatihi. Inhale. Whims should he exhale. 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. And Kada Sekshe Chaturanga Dandasana. Do I just inhale? Prayodasha, Exhale. Chatur dasha jump through, Left side. Binding around by bringing left shoulder to internal rotation. Hold the right wrist. Panchadasa, Exhale, Folding forward. One. Too. Three, Gazing towards the big toe. 4, Elongating through the spine. Five, So that's your inhale, Head up. And exhale. Stop the dasha and lifting up. I should also exhale Chakran Ganandasana. Konawim Shadihi, 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. Tree. Four. Five, Dash, Inhale, Head up. Exhale. Lifting up. Dua dasha exhale, Jambak chaturanga. Trayodasha inhale, Chatur dasha exhale. Panchadasha, Jump through. The other side. Rise like in the half lotus left knee pointing up. Binding around and holding onto your right wrist. Panca dasa, Exhale fold. 1 too. Tree. 4, Five. So the same here, Head up. Exhale. Sub to the chain here, Lifting up. I hope you enjoyed this video. Thank you for watching! Konawim Shatihi. Inhale. Wim Shaddihi. 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. One. Two. Bye-bye. Let's let active four Five. As to inhale, Look front, Exhale. Now I inhale, Lifting 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 your last inhale, Look front, Exhale. Ch4, The same way, Lift up. Come back to Durangadanda. Asana, Exhale. Pancha dasha inhale, Upward facing dog. Shodasha exhale, Downward facing dog. Marichyasana D, Sapta, Jump through. Left leg half lotus, Right knee up. And exhale, Twisting to the right side. Wow. Too. Tree. Four, Gazing far away right. Fine. Hash to inhale, Look front. Exhale. Moving through the vinyasa, Now I inhale lifting up. Dasha exhale chaturanga dandasana And now let's inhale. Do a dashi 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 your Odasha inhale, Look front, Exhale. Just hold the chain lifting up. Moving through the vinyasa. Exhale Chaturanga Dandasana. Panchadasha inhale, Shodasha exhale. Exhale. Navasana. Sapta jump through straight into Navasana. One. Two. 3, Gauging towards the big toes, 4, Arms parallel to the floor. 5, Ashto, Inhale, Lift up, Lolasana, One breath. Subtile game won. 2, Keep your spine straight, 3, If you need you can gently bend the knees, 4, 5, Ashto, Inhale, Lift up. Saptah again. One. Too. Three, Strong belly, Four, Five, Ashto, Inhale, Lift up. Two more times. Sabta again. 1 Two. Three with a smile. Four. Bye. As to inhale, Lift up. And subbed again last time. Amazing. 1. Two, Steady breath. Three, Chest open. Four. Five, Exhale, Inhale, Lift up. Now I exhale, Jump back, Chaturanga Dandasana. Dasha inhale, Eka dasha exhale. Setu Bandhasana. Safta jump through. Lie down and prepare to take the posture. 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 Thank you. Ekadashi inhale, Moving up and moving through chakra vinyasa. Or otherwise you can move through the regular vinyasa and throw heels. Dwadasha inhale, Trayodasha exhale. Urdvada Nurasana, Sapta Jump Throw. Exhale, Lie down. Preparing for 3 rounds of Old Vadanur Asana. Feet 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 now 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. Sit down. Starting in your Dandasana with just alignment. Toes pointing up, Hips rolled back, And exhale, Fold forward towards your Paschimottanasana. Holding onto the sides of your feet. Or you may also hold your wrist around it. ONE. Two. Three. Four, Long deep breaths. Five. Six, Relaxing the back. Seven, After the back bend. Hey. Nein. Tag. Now I inhale, Head up. Exhale. Moving through the vinyasa, Dasa in head lifting up. Ekādaśa exhaled yam bhāg, Caturāṅga dandasana Dwadasha 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 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. 1 walking your hands from the lower back towards the mid-back. To gazing towards your toes. Tree. Four. Five. 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. To drift you onto the tip of your nose. Tree. Those pointed. Four, Five, See? Seven. . . 8. 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. I. . . 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. Pingasana, 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 Bhim Dvamachi Asana, Fist 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. Uttanapadasana, Now by lifting the legs and the hands 45 degree angle. Palms together. Legs together. One, 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 You 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. Ayyyyyy. 9. 10. 11. . . Well. . . Thirteen, 14 15 have been. Exhale, Nava going halfway down. One, Legs parallel to the ground. Two or dva dandasana, Three Four, Steady Ujjayi. Five. See? Seven. A. 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 Another exhale, Jump back. Chaturanga Dandasana Dvādaśa, 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. Three pair, And Ashto, Exhale, Take Yoga Mudra, Fold forward. One, Extending chin forward towards the ground. Two steady breaths. Tree. Four. Five. Seven. Ayyyyyy 9. . . 10. 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. Ayyyyyyyy. Nine. 10. Would put the heat. Ekadasha, Inhale, Lift up. Into a floating heap. One. Poo. Three, Gaze deep of the nose, Four, Five, Seven. A. Nein. Tan. 11. . . 12, 13. 14. 15. . . You can either chain or lift up. Do a dasha exhale, Chaturanga Dandasana. Trayodasha 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. Pins together. Let's take one deep breath in and out first. Inhale for Om and closing mantra. Aum Swasti Prajabhyaha Paripalayantam Swasti Prajabhyaha Paripalayantam Niyayena Margena Mahim Mahishaha Go Brahmanibhyaha Shubhamastu Nityam Namaskar. You Shanti Shanti Shanti and come inhale, Hands up. Do a exhale, Fold forward. Then inhale, Head up, Straight spine. Chaturthi, Exhale, Chaturanga Dandasana. And inhale. Shut. Exhale. Tap, Tap, Jump through. And exhale, Lie down. Laying down in Shabbat Sanah. Taking rests. . . Allow the legs to open freely to the side. And sew 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.