Find yourself in a comfortable position.
Bring your back straight.
Your shoulders roll back and down.
Hands over the knees,
Index and thumb together.
And gently.
Close your eyes.
In this moment go within.
To that place of inner quietness.
Focus on your breath.
Notice how the air is coming through the nostril.
To the neighbor.
I'm from the neighborhood.
To the nostrils.
Fully focus on this process.
Not this weather.
The breathing is happening to you.
Or you are making it happen.
If that is the case.
Let go of any control.
Let the breath happen to you.
Just concentrate on observing.
Anything you notice when you inhale,
Maybe the chest is raising.
And when you exhale,
The air is coming a little bit warmer through the nostril.
Feel anything you might notice.
In your body.
Breathe in that beautiful energy you want to cultivate within yourself.
Without any thought.
Any to the least,
Any difficulty.
Just feel this.
And quiet yourself.
Preparing your body to receive the strength.
And the power of the yoga practice.
Bring your palms together in front of the chest.
We'll chant one time OM followed by three chants.
Take a big deep inhale.
Shanti Shanti Shanti.
Feel the effect of the vibration within your body.
And grab your palms together,
Generating energy.
Within them.
And place that energy in your forehead.
In your facial muscles.
In your throat.
Your heart center.
And the rest of your body.
Surrender yourself to the Mother Earth.
So thank you for having another day.
The world.
In this beautiful world Angel,
Bring your head up.
Exhale,
Open your eyes and look down.
We're gonna start with some warm-up exercise.
Bring the chin towards the chest with inhalation.
Chin towards the ceiling.
Exhale,
Down.
Chin towards the chest.
Inhale up just follow your inhalation and exhalation when you go up and down Feel the pause between exhaling and inhaling and make the pause with the movement.
Inhale up.
Exhale,
Down.
One more time,
Inhale up,
Stretch the throat,
Chin towards the ceiling,
Keep breathing here naturally.
Exhale down,
Chin to the chest,
Press the chin towards the chest,
Feel the stretch in the back of the neck Come back to the center.
Place the right hand outside the left knee.
Open the elbow back and just drop the neck.
Towards the right side.
You can bring the left hand towards the left side so there is a bigger stretch.
Round the neck.
To the helm.
And one,
Change the side,
Left hand.
Right side of the open the elbow and press down just a tiny bit,
Let gravity do the job,
Just observe and bring hands side to side.
With inhalation,
Bring both hands up,
Interlock your fingers,
Palms facing up.
Look up,
Elongate the chest,
Elongate the spine.
Feel the space creating between vertebrae.
Bring the hands behind your back,
Interlock your fingers,
Push the scapulas together,
Chest up,
Look up two and one inhale again look up exhale fall forwards hands behind Inhale up.
Accent towards the right knee,
Make sure elbows stay are straight.
E-gain up!
Exhale towards the left knee,
Hips towards the floor,
Elongate the back,
Hips pushing back inhale up one more time exhale go down fall forward here just stay bringing the hips backward just forward hands separating from the body back five two and one.
Come back to the center,
Place the hands on the knees,
Rotate the chest forward and backward.
That's it.
Very good.
Really beneficial for the abdominal organs.
And towards the other side.
When we're practicing yoga we are not practicing with big muscles.
Which we are,
We are working with tiny little.
Subtle part of our self.
Very good now one by one bring the legs forward Give yourself a little bit of a shake,
After sitting down you might have.
.
.
And rotate the ankles forward.
Or towards one side and towards the other side.
They take you everywhere.
So take a little attention.
My Guruji,
Dineshji says,
If you want to climb mountains when you are a hundred years old,
This is the exercise you need to do.
So take a second to appreciate.
Your ankles and how loveless to be able to move them.
You bet.
Now bring right knee towards the chest,
Left leg fully active.
Active means heel is pressing down,
Knee can bounce.
Very good.
Chest up,
Grab the thigh inside.
Bring the thigh towards the chest.
Inhale,
Bring the right leg up as much as your body allows you.
Exhale down,
Head towards the knee.
Inhale up,
Let's do it a few times.
Exhale down see with every time you do it if you can reach a little bit farther up One more time,
Exhale down.
Inhale up this time rotate the knee three times one and 3,
Come back to the center,
Reverse 3 and one inhaling bring the leg up exhaling hands side to side you can bend the knee here no problem but chest up keep breathing five and one bring the right foot on top of the left thigh.
Push the knee down,
Chest up.
Knee down,
Chest up.
Knee down,
Chest up.
Very good.
Just stay here.
Five.
One try to fall forward chest forward not head chest full full Keep breathing naturally through the nose 5 times.
And bring the knees down.
Around the glute.
Very good.
It will be something like this.
With inhalation,
Bring both hands up.
With exhalation,
Fall forward as much as your body allows you.
But chest forward,
Not the head.
Just chest forward.
When you cannot bring your chest forward anymore,
Then you can relax the head let it go,
Feel the stretch in the back of the leg the lower back releasing.
Any tension you might have in those areas.
And one inhale bring the chest up exhale bring the left hip forward towards the chest,
Try to grab the foot and inhaling bring the leg up only if your body allows you,
If not You can bring this leg forward.
No problem.
Just check.
This is still a warm-up exercise.
So bring the leg up and just stay here.
And one,
Come back to the center,
Change the side,
Left foot forward right foot forward,
Left foot towards the chest.
Grab your thigh.
Chester.
Right foot fully active with inhalation left leg up X and down.
Inhale up.
Exhale down slowly slowly try to reach with inhalation a little bit more up expand your body exhale down you can close your eyes and feel movement and breath inhaling up again exhale this time rotate three times the knee is this the slave joint,
Because it depends on the ankles,
Depends on the hips,
So it's really important.
And reverse.
It's really important to keep it healthy to keep it strong.
Inhale bring the leg up exhale hand side to side keep breathing here chest up bend the knee no problem but chest up try to elongate expand your body becoming bigger Five,
Four,
Three.
Two and one.
Left foot on top of the right thigh.
Adjust your sitting bones bring the knee down even if it is just a tiny bit just feel it here chest up,
Knee down,
Chest up,
Knee down.
Bye.
Two and one,
Inhale bring both hands up Exhale,
Fall forward as much as your body allows you.
Just check what is happening every time you go a little bit further.
If you find that sweet spot,
Stay there,
Keep breathing and notice any change in your body.
My to-do.
To allow you to go a little bit deeper.
And one inhale come back to the center bring both hands up exhale left knee towards the front left heel around the glute.
And help bring both hands up.
Exhale,
Fold forward again here,
Chest up Just stay,
Keep going a little bit forward with the hands,
Chest up.
And whenever you cannot reach any further,
Then relax the head.
Keep breathing here,
Five.
And we'll come back to the center,
Bring all of the feet together.
Very good.
Up and down knees up and down 5 4 3 2 1 5 4 3 2 1 inhale chest up exhale push the knees with the elbows bring the head towards the floor does it even if it is just a little bit Feel the tension releasing from your body.
We're not here to stretch.
We're here to release any tension,
Mental,
Emotional.
Basically.
That get the storm.
With everyday life.
So we practice yoga,
We digest energy,
Liberate energy so we have space.
For now.
And when inhale bring the chest up,
Exhale cross the legs,
Bring the hands forward,
Knees down,
We meet in Marjariyasana,
Cat and cow position.
Make sure your hands are fully open and greased under the shoulders.
Dorsal part of the feet,
Pressing them,
Knees under the hips.
Inhaling,
Bring the chest up,
Arch the back,
Look up.
Exhale,
Roll the back,
Chin to the chest.
A few times.
Inhale,
Drop the belly,
Bring the chest up,
Look up,
Arch the back of the coccyx up.
Exhale roll the back chin to the chest press the fingertips down One more time,
Inhaling up.
Exhale down,
Chin to the chest very good now bring the hands forward a tiny bit forward tuck your toes in bring the knees up and back we go to adho mukha svanasana You can bend.
One knee,
The other knee.
Getting used to the position and bring the weight towards the back.
Toes are looking to each other.
Hills are looking out.
Head is fully relaxed.
From here,
With inhalation,
Bring the weight forward.
Into plank position.
Exhale,
Bring the knees,
Then the chest,
Then the chin towards the floor.
Ashtanga Namaskar.
Inhaling,
Cobra Bhujangasana.
Push the floor chest up.
Exhale,
Go back to Adho Mukha Svanasana.
This flow is really important to make all the joint work,
To make the big Group muscle,
Activate.
Then we can get into deeper level.
Or layers of ourselves.
Again,
Inhale,
Bring the weight forward,
Plank position,
Hips up,
Shoulders pushing up.
Exhale,
Knee chest,
Chin towards the floor.
Inhaling,
Chest up,
Glute relaxed.
Exhale,
Go back to Adho Mukha Svanasana.
Let's do it again.
Inhaling,
Santolanasana.
Plank pose.
Elevate the energy.
Exhale,
Niches Chin.
Ashtanga Namaskar.
Inhaling,
Chest up.
Excel,
Go back to.
Adho mukha svanasana.
Very nice.
Now slowly slowly walk with the feet towards the hands.
Feet towards the hand you can bend the knees no problem When you.
Reach the hands with inhalation,
Push the floor,
Come to standing position.
Very good.
We're going to start with Brixasana,
Three poses today.
So bring the weight towards the left foot.
The left foot is going to open.
That does liberating.
The right side.
Right side can be.
Option number one toes on the floor heel against the ankle a little bit more up or a little bit more up if you are really advanced then you can do like half a lotus here hands together in front of the chest.
Whatever is your position,
Find your position.
If you are here,
Bring the heel against the thigh,
Thigh against the heel,
So you create balance.
Knee opening towards the side.
Hips forward.
Chest up,
Hands together in front of the chest.
Break Sasana,
Three pose,
Five.
And we're now fall forward a little bit.
Parallel to the floor.
Keep breathing here,
Five.
If not,
Stay where you are.
And one inhale come back to the center exhale slowly slowly get down very good you can Remove your legs,
Now transfer the weight towards the right side.
Choose your position 1,
2,
3 or 4.
And bring the hips forward.
Take a second to fully feel the right foot.
Open the knee towards the side,
Feeling.
The opening of the hip.
Chest 4,
1 and up,
Hands together in front of the chest 5 and one fall forward parallel to the floor hips back chest forward hip back chest forward focus on a single point really important to keep your concentration and one come back to the center slowly slowly knee up slowly slowly knee down very good come to the top of the mat inhale bring both hands up Exhale,
Fall forward towards the floor.
Inhale,
Push the floor,
Look up.
Exhale,
Right foot back,
Left foot back.
We go back to Adho Mukha Svanasana.
Inhaling,
Transfer the weight forward,
Santolanasana.
Push the floor up.
Exhale,
Go down,
Chaturanga Dandasana or Ashtanga Namaskar.
With or without knees.
Inhaling,
Push the floor.
With or without knees,
Cobra or Urdha Mukha Svanasana.
Exhale,
Go back to Adho Mukha Svanasana.
Adho Mukha Svanasana,
Bring the weight back,
All the way back.
With inhalation,
Right leg up.
Exhale place it between the hands left heel on the floor come to standing position again we're going to do some standing positions because they are the base for further practices.
So it's really good to practice.
The foundations.
Otherwise.
.
.
We are not building in solid.
Now bring the hips forward,
Noticing how the legs are getting an external rotation.
To feel that,
You need to bring the tailbone in and forward,
And side to side,
Scapulas together.
Inhaling,
Right leg,
Right arm up towards the sky.
Now feel there is a separation between the lower body and the upper body.
And with exhalation,
Right hand towards the right side,
Left hip towards the left hip.
Right,
Left.
Right,
Left.
As much as your body allows you without losing the alignment.
When you feel you cannot go any further,
Bring the right hand.
Hand down,
Left leg up.
Very good.
If you need a block,
Use a block.
No problem.
You can use the block here.
Here but the important thing is to push the hips forward and then slowly slowly change the position of the block as your body allows you but for now just stay wherever you feel comfortable pushing the hips forward Utthita Trikonasana,
Working on the strength of the ankles,
The muscle of the legs,
But also removing any stiffness in the hips,
Any deformities.
In the hips.
And one come back to the center hands on the hips now bend the knee as you are make sure the left hip is back right knee is forward that's it just stay here right elbow against the right knee bring the left hand up open the knee with the elbow just stay here very good five one if you can you can bring the hand towards the floor if you are advanced if not then use a block no problem push the block away exactly so the whole body is active we are trying to bring the oxygen,
The prana,
The life force to every single part of our body.
And one bring both hands towards the floor right foot back,
Again into Adho Mukha Svanasana.
Inhaling,
Bring the weight forward,
Santolanasana,
Plank position.
Exhale down,
Chaturanga Dandasana or Ashtanga Namaskar,
With or without knees.
Inhaling,
Cobra or Bhujangasana,
Chest up.
Excel,
Go back to.
Adho mukha svanasana.
Now same problem other side.
Inhaling bring the left leg up.
Exhale place it between the hands right heel on the floor come to a standing position this will be the back version Very well.
Make sure the left foot is in the middle of the right arch.
The spine is in the center of the body.
It's not forward or backward or anything.
It's just right in the middle.
Forward,
Chest up,
Hands side to side,
Scapulas together,
Fingers fully active.
Inhale,
Bring the left hand up and elongate like if the upper body wanted to separate from the lower body.
That will give you a space.
And with exhalation,
Bring yourself towards the left side,
Right hip towards the right side.
Left.
Right,
Hand right.
Hip left,
The opposite.
That's it.
Very good.
When you feel you cannot go any further,
Okay bring the hand down,
Right hand towards the sky,
Elongate the arms,
Activate the fingers,
Elevate the energy,
Don't let yourself sink,
Active,
Full body active,
Concentrate on a single point,
Keep breathing,
Five,
4.
Make any adjustments.
Your body wants you to do.
Listen to your body,
Don't listen to myself.
See what it said,
See what it does.
5,
4 and one inhale come back to the center exhale grab your hips now bend the hips bend the left knee forward right hip back left knee forward,
Right hip back.
Left elbow against the right the left knee push the trunk away left right hand up very good Stay here,
Keep breathing.
Back leg,
The edge of the back foot is pressing down,
Glute is active.
For the peace of your heart.
And one only if you can bring the hand down pressing the thighs against the ribs,
Five.
During this position,
Fat is eliminated from the side.
And around the abdominal organ.
So it's a really good detox position.
But you must be active.
Fingers must be active.
Energy should go up.
Three.
And one,
Bring the hands towards the floor,
Left foot back into again Adho Mukha Svanasana.
Inhaling,
Bring the weight forward to Santo Ranasana,
Plank position.
Stay here,
Keep breathing.
Five,
One go down with or without knees you choose five push the floor up five to and welcome back to.
Breathe in and out.
Bring the weight towards the back.
Light weight on the wrist.
Now inhaling,
Right leg up.
Exhale place it between the hands with a big step left foot tiny step closer with inhalation push the floor come to standing again both legs Both feet looking forward.
That means left hip.
Push in a little bit.
Very nice.
I shall bring both hands up.
Exhale fall forward parallel to the floor hips back hands forward that's it very good just stay here hips back hands forward chest a little bit more down hands a little bit more up five two and one fall forward all the way down left hip in don't let it go back in Keep breathing in Parvottanasana.
Bye.
And one right foot back left foot back go to adho mukha svanasana nice inhaling left leg up exhaling with a big step place it between the hands right foot tiny step closer inhaling push the floor come to standing position Again,
Both feet are looking toward the top.
The mat.
Right hip now is pushing in hips are square.
Toes pressing down firmly,
Inhaling both hands up.
Exhale fall forward parallel to the floor hips back chest forward hands forward that's it very good keep breathing here five for noticing anything you notice.
Try to bring balance,
Stability,
Find comfort in the uncomfort three.
And when hands on the floor completely fall forward right hip towards the floor five And when inhaling bring the left leg back,
Right leg up.
We go back to Adho Mukha Svanasana.
Bring the weight back,
Elongate the back.
Inhaling,
Transfer the weight forward.
Last time,
Santoranasana.
Exhale,
Go down,
Chaturanga Dandasana or Ashtanga Namaskar.
With knees.
Inhaling,
Urdhva Mukha Svanasana,
Upward Facing Dog.
Or Bhujangasana with knees on the floor.
Excel,
Go back to.
I don't know what else to say.
Bring Denise to Worcester Floor.
Go to child pose.
Connect back with your breath.
Creating awareness.
Awareness means being able.
To observe.
What is going on with our body.
And being able to observe.
How is our mind reacting to it?
Just out of curiosity.
Just to get to know herself.
From a different perspective.
Get to know our limit.
Add to know our potential.
And get into a journey,
A conscious journey.
Little relax is good,
But too much relaxation is not good.
So bring the weight forward,
Cross the legs,
Bring the hips back,
Lie down on your back.
Bring right foot.
Four.
Left leg.
Just like that.
Left right foot away from the floor is not holding the floor is away from the floor and side to side,
Change.
Right up left down let's do it a few times inhale change Excel change.
10 times.
Thanks.
Seven Nine.
Then,
Stay here 5 seconds.
Two,
One,
Change.
Five four three two one both feet towards the ceiling you know what's coming now let's do it 10 times together one to breathe in when you go up Exhale down.
Inhale up,
Hold.
Egg setter down inhale up five back completely on the floor press the lower back down exhale down Inhale up,
Six.
Exhale,
Down.
Inhale up eight exhale down inhale up nine exhale down one more time inhale up and stay here keep breathing five two,
One,
Go down 30 degrees,
Five,
One another 30 degrees five two one another 30 degrees five four three two and one relax Very good.
Adjust your back.
Bring the knees.
And side to side,
We are going to go to Sarvangasana,
Shoulder stand.
So how are we going to do it?
Bring the knees towards the chest,
Lift the hips up.
And with the hands bring them up bring them up this is easy way if you know how to do it then Do it your way.
Now,
Once you are here.
We need to bring the legs towards the ceiling,
So fully stretch the legs.
Hans?
In the hips,
But the elbows in.
In so you can push the hips Oh,
That's it.
Very good.
Neck away from the ears.
Chest but chest want to chase the neck the the chin so keep breathing here five You can also use the wool.
Or if you cannot make the position,
Just bring the legs up like we were doing before,
No problem.
Three two and one bring the legs.
Back over the head into halas.
You can use a chair if you don't reach the floor.
Use the chair.
Use the wall.
Use anything.
And just stay here.
You can bring the hands towards the floor or you can keep pushing.
Belle with four.
5.
And one hands on the floor and slowly,
Slowly bring vertebra by vertebra.
Down towards the floor.
Bring the legs down,
Push the floor with the elbows,
Chest up,
Just stay here,
Only if you can,
Bring the flat surface of the head down.
Toes down looking down machasana fish pose,
Counter pose,
Five and one,
Bring the chest down,
Knees towards the chest,
Rotate the knees towards one side and towards the other side Drop the knees towards the right side.
Look towards the left.
Just stay here relaxing You've been working on your legs.
The strength and the stability.
Of your foundation.
Come back to the center.
And bring the knees towards the other side.
Look opposite,
Rest in the back.
And you have also made your blood circulate opposite,
Purifying.
The blood.
The blood that is supplying nutrients.
To the vital organs.
Come back to the center.
Bring left leg forward,
Right leg forward Interlock your fingers behind your back.
Right shoulder,
Right elbow towards the left side.
Left elbow.
So,
What's the rights?
Both elbows towards the front keep breathing here five And one.
Now you can go to the final position.
Shavasana.
I just.
.
.
Your back.
Adjust your legs.
Adjust your full body so you can fully relax.
During Shavasana,
We have the time and the space.
To process and integrate the practice.
Today's practice.
Was about standing poses.
That are toning up the ankles,
The muscle of the legs,
The calves,
The thighs,
Removing any stiffness in the legs and correcting deformities in the hips.
Getting ready.
Of the excess of fat around the joint.
And giving you.
The foundations to use your body properly in the day to day.
And giving you the foundations for further practices.
Now,
It's time to.
.
.
Process and integrate.
Every movement,
Every breath.
Don't do it in the practice.
Relax your body.
Relax your mind.
While you remain conscious.
By doing so,
You are practicing the art of relaxation.
In such a hectic world.
It is important.
To remain calm.
So during this position.
You're creating new pathways.
That leads you to your inner peace.
Inner calmness.
If there is a still.
.
.
Any tension in your body,
Any thought in your mind.
Let go for now.
Pick it up later.
Relax your eyebrows.
Relax the muscle of the face.
So Luxor Jones.
Fully relax yourself.
When you fully relax,
You can feel the liveness.
Within your skin.
The pure essence of God.
Of life.
Realizing.
That you are part of nature.
And in nature,
Everything is perfect.
Therefore,
You are perfect too.
And slowly,
Slowly start to externalize your awareness.
By moving your fingertips,
Your toes.
Your head side to side Bring your hands over the head.
And give to yourself with a big stretch awakening your body coming back to feel the body but leave the mind still at rest bring the knees towards the chest Hug yourself.
Love yourself.
Love yourself so much.
Move side to side.
Awakening the lower back.
And drop the weight Towards the right side.
Or the left,
It doesn't matter.
But keep enjoying the beautiful energy within yourself.
On your next inhalation.
Push yourself back to sukhasana,
Comfortable.
And steady position.
Whatever that means for you.
Keep your eyes closed.
And take a second to appreciate your inner state.
You are not your thought.
You are not your body.
You are the enjoyer.
Behind it.
The one who observes.
The one who use your body and your mind.
So it is your responsibility to create.
Strong,
Flexible body.
It is your responsibility.
To train your mind to remain peaceful.
And calm.
By the practice of yoga as you are doing so.
So draw a smile on your face.
That you contribute positively towards yourself today.
The rest of the day.
Shall unfold as it is.
Now bring your hands together in front of the chest.
We'll chant one time on,
Followed by three chants.
Take a deep inhale.
You Shanti.
Shanti.
Shanti.
Grab your palms together,
Generating energy.
Within them and place that energy in your forehead for your thought to be positive.
In your facial muscles so you don't look as mild.
In your throat so your words are sweet.
And useful.
In your heart center and the rest of your body.
Surrender yourself to the Mother Earth.
May all the beings in all the world be happy.
Luka,
Samasta.
So,
Can you move a bit?
And here bring your hair down.
Exhale,
Open your eyes.
