15 Minute Full Body Intermediate Vinyasa Flow Practice

By 15 Minute Full Body Intermediate Vinyasa Flow Practice, Yoga Asana15 Minute Full Body Intermediate Vinyasa Flow Practice, Vinyasa Flow

Breathe In and breathe out prepare yourself for leg balancing now we are moving to one leg balancing posture for sequence take your time slowly back to downward facing dog nice and slowly now letโ€™s start with your right side with your right leg inhale lift your right leg up for one leg downward facing dog exhale step your right leg forward moving up by

taking a finger tip support keep lengthening your spine, look forward or as you can see the lift your heels up of the left leg slowly shift your weight forward lift your left leg off to the mat keep your right leg bend now slowly by finding your balance you can make a

namaste in between your heart center we are moving to one leg balancing posture warrior C hold here or you can open your hands by the side so those for beginner here they can use a block nice and slowly take your time so in case if you are finding difficulty to find your balance iโ€™ll prefer you to do focus on your breathing breathe in and breathe out now

slowly back to half moon pose open your hands towards the left side you can look up towards the ceiling or in case again if you are feeling difficulty here you can stay with the block or you can remove the block look forward nice and slowly take your time take your breathe keep lengthening your spine breathe in breathe out now slowly back to warrior C

square your hip turn your back leg in make a namaste here now slowly inhale lift your spine up send your left leg forward, bend your knees now you can grab your big toe and place your right hand on waist slowly extend your leg forward so take your time here so in case if you have tight hamstring or you are not reaching towards the toes you can do the straps

So iโ€™m showing you how you can use the strap so you have to place your strap underneath your mid foot not over the heels so here so same concept you can place your hands on your waist by taking your time slowly with the breathing lengthening your leg and hold here breathe in and breathe out stay strong or in case while using the strap you are feeling

uncomfortable you can take a support of the wall so letโ€™s move on as you inhale and hold here and make sure your shoulder should be in one line not too much forward with your left shoulder shoulder should be aligned and hold here for three two one slowly release your hand now place your hand on the waist and hold here, stay strong nice and slowly

now slowly we are moving to one leg chair pose by placing your heels over your right knee find your balance drop your hip down and now make a namaste in between your heart center hold here take your time three two one inhale back to center as you exhale release your leg slowly shift your weight forward at the same time stretch your leg back for

warrior C now as you exhale drop your hands down drop your left leg back by bending your right knee back to chaturanga dandasana inhale for urdhva mukha and exhale go back to adho mukha now we are doing with the same sequence to the left side so inhale lift your left leg up exhale step your left leg forward in between your both hands slowly by

taking your finger tip support keep lengthening your spine look forward take your time prepare yourself as you inhale shift your weight forward slowly lift your back leg off to the mat take your time as i told you, you can use a block here as a modification now slowly place your hands on the block and extend your elbow, hold here for warrior C if you are

feeling good here you can make a namaste in between your heart center and hold here for three two one slowly move to half moon pose, open your leg open your heart, slowly twist your spine and hold here breathe in and breathe out, nice and slowly, three two keep lengthening your spine and one now exhale, move back to warrior C now slowly come up

place your left hand on your waist grab your big toe with the middle finger of your right and press with the thumb extend your leg forward and hold here nice and slowly, take your time maintain your shoulder aligned exhale slowly move to one leg chair pose drop your hip down and hold here nice and slowly three two one slowly come up as you exhale

shift forward exhale place your right leg back take your time slowly drop your hands down step your right leg back on the mat by taking your time place your place your hands on the mat and slowly go back to chaturanga dandasana inhale up for urdhva mukha and exhale go back to adho mukha nice and slowly, take your time breathe in and breathe out

so after done with our both leg slowly lift your heels off to the mat now we are resting in child pose slowly drop your knees down and exhale relax take your time, take your breathe if you are feeling too much pressure on your wrist gently move your wrist shake your hands shake your shoulders here nice and slow go with a breathe in keep breathing

at the same time now prepare yourself for arm balancing slowly back to downward facing dog today we are going to work on Bakasana slowly shift your weight forward for santulanasana ( plank pose ) and now slowly drop your elbows down for chaturanga inhale for urdhva mukha and exhale go back to adho mukha and letโ€™s do one more round

slowly shift your weight forward for santulanasana ( plank pose ) and exhale by bending your elbow find your chaturanga inhale up fo urdhva mukha and exhale go back to adho mukha take your time, take your breathing here slowly drop your knees on your mat

Now we are moving to kakasana not bakasana so first will try to cover of kakasana and in our next session will work on bakasana so letโ€™s start so first iโ€™m showing the modification for those who are beginner here so you can use the block and for safety you can use a pillow or something else or blanket to protect your head from falling down so what you

have to do just place your toes over the block and by placing your hand on the mat but one make sure we have focus on your hands here so make sure your shoulders and your wrist should be aligned close not too close not too out this should be in aligned with your shoulders like this not here and not too in so make sure your shoulders and your wrist

should be in line so letโ€™s move forward and as i told you this is a kakasana crow pose, so you have to place your knees over the elbow not on the armpit so letโ€™s start now gently place your hands down by bending your elbow first shift your weight forward so donโ€™t shift your weight too much forward if you are go too much forward you will fall down or

you can hurt yourself here so you have to maintain your body aligned on the center of gravity so letโ€™s start so by placing your knees over the elbow you can lift your heels off to the block and now first just a making a curve on your spine try to maintain your spine straight shift your chest forward and now step by step lift your right foot take your time

breathe in, three two one now slowly try to manage by lifting your left leg up you can tap your block by lifting your left foot nice and slowly take your time and hold here as i told you you have to maintain your spine straight hold here for three two one and exhale so letโ€™s release your tension from your wrist so weโ€™ll do two more round here so as it is as i

told you according to the level you can remove the block or you can use the pillow now prepare yourself for next round place your hands down come over the block now bending your elbow shift your weight forward, spine straight now slowly by lifting your one leg up take your time breathe, breathe you focus on your breathing and slowly lift your leg off to

the block and hold here stay strong, three breathe in, two and one slowly drop back and relax again shake your hand, shake your wrist release your tension from your wrist so letโ€™s do one more round now find your posture place your toes over the block by bending your

elbow, shift your weight forward and slowly step by step lift your feet off to the block and hold here breathe in and breathe out point your toes out, three two give a smiling and one exhale slowly drop

Now release shake your hands take your time letโ€™s move further now you can remove your blocks and your pillow now meet in downward facing dog as do half vinyasa chaturanga dandasana inhale up for urdhva mukha and exhale go back to adho mukha lift your heels off to the mat slowly drop your knees down and relax in child pose take your time breathe in breathe down.

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