15 Mins Intermediate Hip Opening Vinyasa Flow Practice

By 15 Mins Intermediate Hip Opening Vinyasa Flow Practice, Yoga Asana15 Mins Intermediate Hip Opening Vinyasa Flow Practice, yoga asana

Namaste Yogi’s welcome back to my vinyasa class so in our previous video we did sun salutation with the beginner level now in today vinyasa class we are going to work on sun salutation with a intermediate level and also three or four sun salutation in a sequence so in order to start a class all you need to have a yoga mat and a presence of mind so let’s

start this class with Om Chanting in a sitting position you can sit in sukhasana or you can sit in vajrasana so let’s start now simply place your hand over your lap try to maintain your spine straight if you have a lower back issue you can take a support of your wall so let’s start gently place your hand on your lap close your eyes slowly take a deep breathe in

and as you exhale slowly drop your chest down inhale from your nose exhale from your throat inhale and exhale out try to relax your mind relax your throat try to find your presence now with your next inhalation slowly bring your palm near to heart center keep your shoulder relax breathe in and exhale out prepare yourself for three Om take a deep

breathe in Om inhale Om inhale Om slowly minimize your breathe breathe in breathe out inhale as you exhale slowly down your head by opening your eyes look up namaste okey let’s talk about what’s you can expect from this session so today i’m going to teach you

how you do chaturanga dandasana from ardha uttanasana in a simplest way and also how you can jump from adho mukha to ardha uttanasana in a simplest way so first i’m showing the demo then will start so as you see how easily i move from ardha uttanasana to chaturanga and and how easily i move from adho mukha to ardha uttanasana this is

the main topic of today class so in order to start the sun salutation you can take a one feet distance from the top of your mat as i’m doing here so let’s start breathe take your time now with your next inhalation lift your hands up over the hand look up towards your

thumb as you exhale slowly by extending your spine go for full forward you can micro bend your knees slowly place your palm by the side of your feet breathe in by taking a finger tip support extend your elbow extend your spine look forward

Now as you exhale micro bend your knees place your hand by side of your feet as you send your right leg back you have to lean a bit forward and as you send your left leg back at the same time bend your elbow for chaturanga dandasana inhale up for urdhva mukha

look forward keep your spine straight slowly by turning your toes and go back to adho mukha breathe in forward stay here for two more breathe now slowly lift your hip up by liftiing your heels of your mat slowly micro bend your knees look forward and now make a slow jump and jump front between your both hand to come up your ardha uttanasana

now as you exhale look a full forward now inhale slowly come up and exhale relax okey now let’s with ardha uttanasana by bending your knees take a finger tip support straight your spine look forward so this is our starting point now from here i’m gonna teach you

how you can go to chaturanga dandasana without jumping back in a simplest way this is a intermediate series so we are not jumping back we are working on like as simple as you can so let’s start so this is the position here look forward so as i told you, you have to place your hands on your mat keep your knee bend look forward

So as you place your right leg back on your mat you have to shift your shoulder forward just like you are leaning forward on your shoulder i’m showing you again make your hand step your right leg back shift your shoulder forward and now without moving this position

as you step your left leg back you have to bend your elbow and find your chaturanga dandasana so i m showing you one more time look here from the start point ardha uttanasana keep looking forward place your hand on your mat breathe now this time you can see my shoulders and my palms are in one line take your time breathe in as you

exhale step your right leg back and shift your shoulder forward don’t bend your elbow keep your elbow lock look forward now as you step your left leg back you have to bend your elbow for chaturanga dandasana and inhale for urdhva mukha exhale go back to adho mukha so this is a simplest way you can go to chaturanga from ardha uttanasana so

one more time I’m showing you this technique so you can use this in your daily practice you can take your time if you have a wrist pain you can just move your wrist to release pain shake your hands, take your time so let’s start from ardha uttanasana look forward same technique exhale drop your palms down look forward check your shoulder and your

wrist in one line as you exhale step your right leg back and slightly shift your shoulder forward breathe take your time as you exhale as you sending your left leg back slowly bend your elbow and find your chaturanga dandasana nice and slow inhale and exhale move to adho mukha

So here we are done with chaturanga dandasana so let’s work on how you can jump from adho mukha to ardha uttanasana first i’m showing you the demo then we can work on the technique so this is adho mukha you can take your time take your breathe here, breathe keep your spine straight, lift your hip high slowly lift your heels up to the mat by bending

your knees, look forward take you time, now you have to jump in front of your both palm, in between your both palm breathe and as you exhale slow jump forward for ardha uttanasana so let’s work on a technique so simply come up for adho mukha so in order to start this technique I’m showing you a partner example so you can work with your family

member your friends or whoever with whom you are comfortable so let’s start with the partner work so what you have to do you can you have to place your both feet by outside of your partner palm not inside now from here grab your patner waist and you have to lift them up so when you lifting your partner hip high so they can easily drop their both feet

in between the palm easily how look here by grabing your partner waist on three one two, three just jump and lift you can see i’m lifting his hip high and slowly drop down okey so one more time go back to downward facing dog same technique lift up five four, three jump lift and slightly drop in between the palm

So this is how you can work with your partner incase if you don’t have any partner to here i’m showing you a second technique you can work by yourself so for this you have to go back to adho mukha or you can minimize your gap by walking forward a bit from your

feet look forward so same technique we are going to use here you have to jump in between your both palm okey make a nice jump with the inhalation and jump for ardha uttanasana okey i’m showing you again you don’t need to go for full downward facing fog,

okey you can come forward you can minimize your gap so first lift your hip high by lifting your heels off to the mat look forward drop your hip down, bend your knee, breathe and jump for ardha uttanasana so this is the second technique you can use by yourself on your daily practice to learn how to jump from adho mukha to ardha uttanasana

So let’s do the sun salutation in a sequence with two round breathe take your time, minimize your breathe prepare yourself now as you inhale lift your hands up join your palm exhale for full forward inhale for ardha uttanasana, look forward by placing your hands same technique for chaturanga dandasana inhale up for urdhva mukha and exhale

go back to adho mukha nice and slow so i am using the second technique here breathe take a time jump for ardha uttanasana look forward and exhale for uttanasana inhale up and exhale one more round for uttanasana inhale for ardha uttanasana same technique go back to chaturanga dandasana nice and slow take your time inhale exhale go back to

adho mukha, nice and slow now this time I’m jumping from the full downward facing dog same technique lift your heels up by bending your knees jump slightly for ardha uttanasana exhale now inhale up and exhale relax inhale and exhale for uttanasana inhale

up ardha uttanasana exhale slowly go back to chaturanga dandasana as you exhale inhale up and exhale go back to downward facing dog now slowly by droping your knees down gently relax in child pose take your time, take your breathe nice and slow, few more breathe here

So that’s it for today session let’s end this session with one Om and three Shanti so gently place your hand on your lap you can close your eyes slowly take a deep breathe in exhale release breathe in exhale out now with your next inhalation bring your palm near to heart center exhale release your shoulders down prepare yourself for one Om and three Shanti

breathe Om Shanti Shanti Shanti stay there take a deep breathe in as you exhale slowly down your head by rubbing your palm slowly place your palm on your eyes slower down on your face open your eyes Hari Om Namaste keep breathing.

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