15 Mins Morning Full Body Vinyasa Flow Parctice

By 15 Mins Morning Full Body Vinyasa Flow Parctice, Yoga Asana15 Mins Morning Full Body Vinyasa Flow Parctice, yoga asana

Namaste Yogi’s welcome back to my vinyasa class so in the previous video we did sun salutation A with the beginner and intermediate level now today our main topic is Sun Salutation B

So let’s start with the Om chanting now you can sit comfortably gently place your hand on your lap spine straight slowly close your eyes prepare yourself, prepare your breathe gently relax your shoulders slowly take a deep breathe in and exhale out from your throat inhale in and exhale out nice and slow now with your next inhalation lift your heart up

slowly as you exhale slowly drop your heart down nice and slow breathe in and breathe out breathe in breathe out now keep breathing for few second nice and slow stay there few more breathe now with your next inhalation bring your both palm near to heart center join your palm make a namaste as you exhale relax your shoulders down now

prepare yourself for three Om take a deep breathe in Om inhale Om inhale Om slowly slower down your breathe feel the vibration of Om feel all the sensation on your body slowly and nicely take a deep breathe in as you exhale drop your head down gently open your eyes Namaste so let’s start the session with the gentle warm up so come in table top

position and try to maintain your knee and hips in one line and your wrist and shoulder should be in line not too much forward or not too much backward same thing you have to maintain your knee and hip in one line it’s and one more option is up to you can flex out or you can flex in prepare yourself let’s dive in the cat and cow as you inhale drop your

belly down lift your hip up slowly send your chest forward open your heart look up towards the ceiling now as you exhale tuck it tale bone in by rounding your back slowly make a big hug to the upper back again inhale up same thing drop your chest down half

forward look up and exhale slowly make a big hunch on your upper back squeeze your abdomen inhale up nice and slow keep pressing your palm and look up towards the

ceiling and as you exhale repeat the same sequence squeeze your abdomen will do two more round inhale up and exhale down go with your breathe don’t hold your breathe keep moving with your breathe inhale up and exhale down nice and slow

Now as you inhale back to the center let’s do some variation here now with your next inhalation extend your right arm forward as slowly lift your left leg back and hold this position here no need to extend your back hah maintain your hand and your leg in one

line, hold here breathe three two one exhale slowly drop your palms down as you exhale by rounding your back, touch your nose with your left knee make a hunch on your upper back and inhale slowly lift up and exhale down nice and slow repeat this one more round inhale up and then exhale down now slowly back to the center take your time, prepare

yourself now with the next inhalation extend your right leg back and inhale left arm forward, hold here again do the same thing don’t over arch keep it maintain in one line hold here breathe three keep breathing, make sure while holding a posture you have to keep breathing don’t hold your breathe one more breathe here inhale as you exhale, first

drop your left palm down by bending your knees, send your knee forward make a hunch on your upper back touch your nose and inhale up extend your spine lift up and exhale down repeat one more time inhale up and exhale down nice and slow breathe in back to the center stay here or you can go back to child pose and this time keep moving forward

with your finger tip extend your spine look forward no need to make a hunch like this keep going forward now by placing your palms on your mat slowly shift your weight forward for cobra pose keep your elbow bend look forward, lift your heart up and exhale by hunching your back slowly move back to child pose again hunch your back shift your

weight forward bend your elbow for cobra open your chest, look forward breathe and exhale slowly move back, nice and slow we are going to repeat one more time slowly shift your weight forward drop your belly down bend your elbow open your heart look forward and slowly move back to child pose

Just slowly shift your weight forward for table top now by tucking your toes in lift your knees off to the mat and slowly extend your leg for downward facing dog breathe in lift your heels up, now slowly walk forward for half forward fold extend your elbow, extend

your spine look forward just slowly by bend droping your hip down come up for chair pose and exhale relax so first i’m showing you the demo of the sun salutaion B then we will do one or two round together so same thing you have to take a one feet distance from

your top of your mat take your time, look here breathe and exhale now with your next inhalation slowly find your utkatasana ( chair pose ) by bending your knees drop your hip down slightly shift your weight forward exhale go for full forward uttanasana you can

micro bend your knees inhale up for ardha uttanasana half forward fold exhale place your palm on the mats same technique you will feel learnt on your previous video for chaturanga dandasana inhale up exhale go back to downward facing dog now slowly lift

your right leg up step your right leg forward in between your boths hand by turning your back foot for 45 degrees slowly come up for warrior A virbhadra asana A exhale drop your hands on your mat

Now if jumping back is in your practice you can jump back and if not you can slowly go for chaturanga dandasana inhale up exhale go back to downward facing dog let’s do the warrior A with a left leg inhale lift your left leg up exhale step your left leg forward by

turning your back foor for 45 degree slowly come up for warrior A ( virbhadra A ) exhale drop your hands down same thing you can jump back or you can step back for chaturanga dandasana inhale up exhale slowly move back to downward facing dog look front lift your heels off to the mat bend your knees jump forward for ardha uttanasana exhale

uttanasana and slowly find your chair pose utkatasana and exhale relax so let’s do two round together if jumping back is in your practice you can jump back and if not you can go with your level now prepare yourself take your breathe, take your time, shake your hands now inhale find your utkatasana exhale full forward inhale up for ardha uttanasana

exhale jump back or walk back to chaturanga dandasana inhale up for urdhva mukha exhale slowly move back to downward facing ( adho mukha ) lift your right leg up exhale step your right leg forward slightly turn your back foot for 45 degree for warrior A ( virbhadra asana ) exhale place your hands on your mat you can slightly move back or

jump back to chaturanga inhale up exhale slowly find your downward dog lift your left leg up step your left leg forward find your warrior A ( virbhadra asana A ) exhale slowly go back to chaturanga dandasana inhale up for urdhva mukha exhale slowly go back to adho mukha take your time look forward lift your heels off to the mat you can walk forward or

you can jump forward for ardha uttanasana exhale uttanasana inhale find your chair pose will do one more round, hold here exhale go for uttanasana inhale up for ardha uttanasana exhale back back or jump back to chaturanga inhale up exhale take your time, take your breathe inhale lift your right leg up step your right leg forward come up for

virbhadra A nice and slow, look up exhale place your hands slightly jump back to chaturanga inhale up exhale go back to downward dog inhale up step your left leg forward come up for warrior A exhale drop your hands down slowly move back to chaturanga

inhale for urdhva mukha exhale go back to downward dog ( adho mukha ) slowly lift your heels up you can rest your knees on your mat and relax in child pose breathe in breathe out slowly slower down your breathe so that’s it for this session so as we are done with sun salutation A & B

So from our next session we are going to work on flow so let’s end this session with Om and three shanti so same thing you can place your hands on your lap gently close your eyes take a deep breathe in exhale out relax your thoughts breathe in breathe out gently

join your both palm near to heart center let’s prepare yourself for one Om and three Shanti take a deep breathe in Om Shanti Shanti Shanti stay there so rub your palms and place your palm over your eyes slower down on your face by spreading your fingers open your eyes Namaste Hari Om.

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