Yoga Alignment Class By Yogi Rahul Ji

By Himanshu JoshiYogaYoga Alignment Class By Yogi Rahul Ji, Yoga Class

Namaste everyone My name is Rahul Rawat and today we gonna talk to you about that Alignment because this is alignment class in this alignment class we gonna learn how we gonna bring that awareness in our muscles how we gonna engage and bring that consciousness in our movement so alignment basically that does not matter like it does not matter of your body shape it does not matter of your strength how much flexible you are alignment can be achieve by anyone no matter how flexible

you are or no matter how like what is the shape of your body and the posture okey so before we get into the posture let’s talk about what are the thing that we need to focus on in the posture in the posture basically we just need to understand the how we gonna hold the posture and how much time that we can take there alright so in the alignment will begin from the table top you just need to find the position of the table top your hands should be tightly underneath your shoulder and your knees

should be tightly underneath your butts tuck your toes in or out as for your comfort alright and then with the next inhalation will make an arch on your back just pull up high through your chest so the main purpose of today’s class is to just bring the awareness in between your movement and breathe alright now exhale lower your head down hump on your back see while exhaling we are contracting all muscles that we have got in our group of muscles alright

So while inhaling we gonna expand that muscles and we gonna lift our head up just look at the ceiling exhale lower your head down hump on your back push your hips forward inhale roll your shoulders back and then make an arc on your back exhale lower your head down hump on your back push your hips forward just bring that all engagement in your abdomen and keep pulling your arm muscles back

inhale roll your shoulders back lift your head up for the cow exhale for the cat so we have got also a few variation into this table top so will start with a down kicks just straight in your right leg back up in the air parallel to the floor after that you just need to bend your right leg at the knee make your toes pointed look front exhale bring your knee forward towards your head pressing your hands bringing your knee forward towards your head and squeeze in through your abdomen inhale now send your

right leg back up in the air just find the stability in your arms exhale bring your knee forward towards your head press your palms on the floor inhale send your right leg back up in the air press your hands on the floor find the stability in your arms and then shift your entire body weight on to your right hand and then grab your right leg with the left hand okey and then hold there for three just pull up high through your leg two one exhale release your left hand on the floor and then bring your knee

forward towards your head squeeze here keep on squeezing while exhaling inhale send your right leg again back up in the air exhale release back to the table top with the next inhalation lift your head up make an arch on your back exhale lower your head down hump on your back inhale lift your head up and then send your left leg back up in the air make your toes pointed exhale bring your knee forward towards your head squeeze in there inhale send your left leg back up in the air make your toes pointed

and then shift your entire body weight on to your left hand and then grabbing your left ankle with your right hand pull up your chest high at the same time stretch your shoulders exhale release your right hand on the floor bring your knee forward squeeze inhale again send your left leg back up in the air exhale release your knee down okey

So in order to find the stability in your shoulder socket figure out to few more postures like planks side plank and downward facing dog or like other variation in the side planks alright just tuck your toes under and then lift your knees of the floor and then lean forward and then push your scapulars away from each other scapulars means your shoulder blades keep pressing rotating your hands outwards

and then elevate them high okey after that we gonna do side plank press your right hand on the floor and then reach your left hand up over the ear keep your both hands engaged pull your arm muscles back exhale release your left hand on the floor for the plank now on the other side shift your body weight on to your left leg and then stretch your right hand up over the head and try to fix your weight on your right palm breathe in and out there for three two one exhale release your right hand on the

floor from here we gonna do chaturanga dandasana inhale upward facing dog exhale roll over your toes for the downward facing dog so the downward facing dog you can either paddle out your legs even after you can even after you reach down with your heels on the floor you can always bend your knees in order to keep your hips at the peak on this downward facing dog you just need to lift your hips high

as high as possible and keep elevating shoulders sustain this elevation in your arms keep on moving high keep on stretching your side ways now swing forward into the plank and then upward facing dog exhale again roll back swing back into the downward facing dog reach high swing forward again for the upward facing dog make a wave out of your body exhale again swing back make a hump on your back and then squeeze in back into the downward facing dog again paddle out your legs now we gonna

extend our right leg back up in the air exhale bring your knee forward towards your head squeeze and then shift your entire body weight on to your right hand and then take your left hand up in the air find the balance one two three exhale left hand on the floor again send your right leg back reach up high exhale release your right leg on the floor paddle out your legs send your left leg back up in the air

make your toes pointed exhale bring your knees forwards your head hold and then shift your entire body weight on to your left hand and then reach up high and find the balance for three two one exhale release back into three leg downward facing dog and then dropping your knees down and then rest in child pose for a moment so this was all

for today’s session that we understood the stability of our shoulder socket how we gonna increase it by the time alright so i just want you to practice keep on practicing these sequence this is going to build the strength in your arm this is going to bring that you know enough stability in your shoulder socket thank you so much for watching me here Namaste.

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