15 Mins Vinyasa Full Body Flow Practice For Strength And Flexibility

By 15 Mins Vinyasa Full Body Flow Practice For Strength And Flexibility, Yoga Asana15 Mins Vinyasa Full Body Flow Practice For Strength And Flexibility, yoga asana

Namaste Yogi’s welcome back to my vinyasa class so in today vinyasa session we are going to work on Sun Salutation now first question that comes in our mind is why do we practice sun salutation my answer is we do sun salutation to earning the gods and to recieve positive energy through some dynamic asanas in a sequence so i have divided this

sun salutation into three parts beginner, intermediate and advance so when i’m taking about beginner person which have mean the person who has lack of flexibility and lack of strength so in order to start the class a beginner person can use props which i mean to say blocks straps and blanket incase if you don’t have blocks you can use books and instead of straps you can use your belt

So let’s start the class with Om chanting in a sitting posture so if a person who has tight hip flexor they can use a blanket underneath your hip like this you can use blanket and incase you have lower back issue or problem you can use a wall you can take a support with your wall so let’s start with a simple cross leg position so i’m giving you option here

you can place your hand on your knees or over your lap so let’s start then place your hands over your lap you can close your eyes stay there for a moment now slowly take a deep breathe in and exhale slowly from your nostril again inhale and exhale few more breathe with your next inhalation try to lift your heart up and as you exhale slowly drop

your heart down nice and slow don’t rush your breathing now with your next inhalation you can bring your both palm near to heart center and exhale slowly relax your shoulder down nice and slow prepare yourself for three Om take a deep breathe in now as you exhale
Om……………………………… inhale
Om……………………………… inhale
Om……………………………….

try to feel the vibration of om don’t hold your breathe keep breathing nice and slow no stress inhale exhale out inhale and exhale out one last breathe in this posture take a deep breathe in so as you exhale slowly down your forehead gently open your eyes namaste so before starting the sun salutation i’ll prefer you to do the proper warm up I’m skipping

the warm up session so let’s start with the front of your mat in a standing position so let’s start sun salutation A of ashtanga so you have to come in front of your mat by taking a one feet distance from top of the mat like this so the first we gonna mistake which i found is the person who has knock knees knock knees like this when your knees are touching

each other like here you can see my knees are touching each other so i have a modification for you guys you can open your leg with hip with apart like this don’t go for too far align with your hip distance so this is a first modification you can use in your sun salutation A

So let’s start so i’m using a modification here like taking a gap or hip to distance so stay here, you can roll your shoulders back slowly drop your shoulder down look forward don’t drop your neck like this lift your chin up forward breathe and exhale release now with your next inhalation lift hands up for the sideways join your palm and look up towards

your big thumb so another modification for beginner here you don’t need to extend your spine like this because as this is a beginner stage so i know like in the beginning you don’t have that much of flexibility or that much of strength on your lower back so you don’t need to extend your lower back just try to lift your heart up and keep looking toward your

head not forward now from here inhale lift up your hands look up toward your thumb don’t this mistake stay here and as you exhale first try to bend you knee and send your hip back toward by facing your hand from the side ways keep extending your spine don’t make a curve like this try to extend your spine and bend your knee as much as you can go

this is a beginner series guys go forward so here i have here is the modification for you guys you don’t need to place your hands by the sideways you can place your hands on your shin bone here you have to place your hand here not on the knees because when you

what happen when you place your hands on your knees you are giving too much pressure on your joints so you have to avoid placing your hand on your knees so the modification is you have to place you can place your hands over you shin bone and another modification

is this prop you can use this blocks her and try to place your blocks on the sideway not on the front ways because you are not going half forward fold this is full forward fold so try to place your blocks by the sideways

So here again according to your comfort zone you can minimize the gap of the block so let’s start so i’m using a block here as you exhale keep sending your hip backward not forward send your hip backward and extend your spine, slowly drop your elbow on the

blocks exhale now inhale for ardha uttanasana look forward same modification guys don’t need to place your hands on your knees keep looking forward breathe and remove your blocks we are moving to chaturanga dandasana by placing your hand by the sideways

slowly walk back for chaturanga lean forward bend your elbow so this is the proper chaturanga dandasana so i know this is a beginner series and you don’t have that much of shoulder strength so i have first modification for you by dropping your knees the same thing look here forward as you going back to the chaturanga you can drop your knees

down and slowly lean forward bend your elbow again if this feels you too much too much stress so you can use blocks here I’m using block here same thing same concept keep droping your knees down and slighty lean forward and drop your elbow on the block and look forward so this is a simple modification for chaturanga dandasana so now from here

slightly shift your weight forward and lift up your spine extend your elbow here in upward facing dog ( urdhva mukha ) so incase if you don’t have that much of strength on your lower back you don’t need to extend your elbow i have modification for you guys you can drop your elbows down and look forward breathe now tuck your toes in slowly take your

time and go back to downward facing dog ( adho mukha ) breathe in and breathe out so what happen in downward facing dog for the beginner person they don’t have that much of flexibility on the hip flexor and hamstring so guys i have modification for you so what you have to do in this position, if you don’t have that much of hip flexibility so you can lift

your heels up and try to bend your knees and keep touching your abdomen on your quadriceps like this and one more thing guys don’t drop your hip back keep lifting your hip this look like this okey avoid these mistake this mistake just stay here and one more

mistake i found while doing downward facing dog for beginner that try to curve your spine so you don’t need to curve your spine try to extend your spine as much as possible breathe, few more breathes here now slowly by taking deep breathe and come forward for ardha uttanasana

So here i’m not using a block and placing my hand on a shin bone by using a modification, look forward exhale full forward inhale slowly come to the center inhale reach high and exhale release so this are the modification for beginner in sun salutation

so you can use blocks, you can use straps or you can use your body parts for modification accourding to your strength, according to your practice that’s it for today guys so in our next session we are going to work on intermediate and advance so until then namaste keep breathing.

Top Related Post