15 Mins Morning Full Body Vinyasa Flow Practice
By Himanshu JoshiYoga15 Mins Morning Full Body Vinyasa Flow Practice, yoga asanaNamaste Yogi’s welcome back to my vinyasa session so as i told you in today vinyasa session we are going to work on flow so let’s start so simply sit in cross leg position you can gently place your hands on your knees or over your lap now gently close your eyes
prepare yourself try to maintain your spine straight no need to lift your shoulders up keep your shoulders relax nice and slow slowly take a deep breathe in exhale out inhale and exhale out, nice and slow inhale and exhale now keep doing this for few second few more
breathe now with your next inhalation bring your palm near to heart center exhale release your shoulders down now prepare yourself for three Om take a deep breathe in Om inhale Om inhale Om stay there feel the sensation of Om in your body slow down your breathe
slowly down your head as you exhale gently open your eyes Hari Om, Namaste so let’s start this class with the gentle warm up in a sitting position then will move to sun salutation and then will cover up standing posture and leg balancing postures so if you have any kind of lower back issue or if you have tight hip flexor it means if you are feeling
too much pain by sitting in this position you can gently place something underneath your hip it can be a block or it can be a a blanket so will start with the neck movement then we will work on spinal movement so prepare yourself you can close your eyes or you can
open your eyes up to you keep your shoulders relax no need to lift your shoulders like this shoulder should be relaxed now with your next inhalation slowly lift your chin up nice and slow now look towards the ceiling again avoid this mistake you have to avoid this mistake here keep your shoulders relax look up and as you exhale slowly touch your chin
on your sternum stretch your back side of the length inhale up nice and slow look up exhale down inhale up and exhale down nice and slow take your time, take your breathe will do two more round take a deep breathe in slowly lift your neck up, look up as you exhale slowly drop your chin down on your sternum again inhale up make sure your spine
should be straight don’t need to curve your spine as you exhale slowly drop down now from here you have to make a rotation like make a circle from your neck so first as you inhale move towards your left shoulder and slowly make a big circle as you inhale look up towards the ceiling now as you exhale come towards the right shoulder complete your
circle and again to the second round nice and slow don’t tight your body just release your body go with the breathes no need to make a rush will do two more round here nice and slow feel all the stretch coming on your neck let’s do one more round same technique breathe in as you coming down exhale now from the center change your side, change your
direction move towards the right to left nice and slow again if you are feeling too much pain on your leg or on your lower back you can use something underneath your hip or you can go towards the wall it’s good to take a support of the wall instead of hurting yourself
so will do two more round nice and slow one last round same technique exhale as you coming down now slowly lift your head up, look forward now as you exhale extend your right hand towards your right side you can take a finger tip support here inhale lift your
left arm up by bending your elbow place your fingers towards your right side on the neck and as you exhale tilt your head towards your left side feel the stretch here hold breathe in breathe out nice and slow go gently again don’t force too much soft hands nice and slow a
slight touch, a slight push now slowly release back to the center change your side, switch your side extend your left hand slowly lift your right arm up and exhale repeat this thing
towards the opposite side again i will say this with the same thing don’t push hard just go slow hold here again don’t hold your breathe, keep breathing if you are feeling uncomfortable try to focus on your breathing it’s a best way to find your comfort
So let’s do one more round inhale switch your side nice and slow and one more thing don’t lean too much forward or don’t curve your spine keep your spine straight two more breathe here inhale and exhale inhale and exhale now slowly switch your side repeat the
same thing on the opposite side one last round with this position to make yourself more comfortable you can close your eyes breathe two more breathe here, inhale and exhale inhale exhale now slow gently release your hand lift your head up so will do some twisting
her take a deep breathe in and exhale twist towards your right side nice and slow inhale back to the center and exhale twist towards the left side inhale back to the center and exhale twist towards the right side repeat the same thing on the opposite side nice and
slow exhale twist now with your next inhalation back to the center now let’s do some shoulder opening inhale from the side ways lift your hands up reach high lengthening your spine now interlace your fingers, turn your palm upside now from here i can show
you from this side you don’t need to curve your spine try to straight your spine and push your shoulders like your work on opening the shoulder like you have to push your chest forward you can see i’m making a slight arch on my lower back hold here and exhale
extend your hand by the side ways as you going forward with your hands make a curve on your back hug yourself and again inhale open your heart bend your elbow look up and exhale slowly hug yourself again inhale up and exhale nice and slow make your spine up
inhale up, will do one more round and exhale slowly release inhale back to the center now let’s move to the table top position so same thing i have told you in the previous video to maintain your wrist and shoulder in one line, not forward not backward same concept for on your knees or the hip
So let’s start with some spinal movement and and some wrist rotation so just keep moving with the flow breathe in and breathe out keep making a circle on a table top nice and slow just move freely free yourself according to your comfort, according to your limit
according to your practice you can move further nice and slow make your spine up because for the healthy bodies most important maintain your spine strong and healthy nice and slow so let’s start with the cat and cow inhale drop your belly down lift your
heart up, lift your hip high look up toward the ceiling and exhale squeeze your abdomen tuck your tale bone in make a hunch on your upper back again inhale slowly lift your hip high drop your belly down, look up and exhale slowly squeeze your abdomen tuck your
tale bone in will do three more round inhale up nice and slow and exhale down no rush go slow as slow as possible and you can use your breathing according to your breathe and exhale go down will do one more round with the holding here so inhale and hold here so while holding the posture is most importantly you don’t need to hold your breathe so
keep breathing because i found most people they hold their breathe to you have to avoid this now as you exhale slowly make a hunch squeeze your abdomen tuck your tale bone and hold the posture here keep breathing avoid holding your breathe and slowly release
now from here tuck your tale bone in and slowly extend your leg for downward facing dog nice and slow now keep lifting your heels up and down prepare your hamstring prepare your calf keep bending your knees one by one don’t make a curve on your spine try to
maintain your spine straight and then over extend your shoulders according to your limit you have to move don’t push nice and slow prepare yourself by lifting your heels up and down keep bending your knees or you can move your shoulders prepare yourself
So let’s do some cobra and downward do slowly shift your weight forward by droping a belly down bend your elbow go for cobra and exhale slowly by huncing your back go back to downward facing dog if you have a tight flag you can open your leg more out and
exhale slowly go for cobra bend your elbow, drop your belly dow look forward and exhale by hunching your back go back to downward facing dog now slowly move forward for cobra now this time you have to extend your elbow look forward and exhale slowly go
back to downward facing dog again inhale will do two more round extend your elbow look forward now this time extend your neck look up and exhale slowly move to downward facing dog now again one more round shift your weight forward slightly drop your belly
down, lift your heart up exhale move back to downward facing dog now slowly minimize your gap in between your leg now shifting your weight forward find your chaturanga dandasana inhale up for urdhva mukha exhale go back to adho mukha nice and slow hold here.
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