15 Minute Beginners Full Body Vinyasa Flow Practice
By Himanshu JoshiYoga15 Minute Beginners Full Body Vinyasa Flow Practice, Vinyasa FlowNamaste yogis welcome back to my vinyasa class so in our previous video we did sun salutation with the beginner lover now in today’s vinyasa class we are going to work on sun salutation with an intermediate level and also three or four consultation 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 the sitting position you can sit in sukhasana i can sit in vajrasana
so let’s start now simply place your hands 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 hands on your lap close your eyes slowly take a deep breath in and as you actually slowly drop the chest down inhale from your nose exhale from the charr inhale and exhale out try to relax your mind relax your thoughts try to find your
present now with the next english slowly bring your palm here to heart center keep your shoulders relaxed breathe in and exhale out prepare yourself for take a deep breath inhale inhale slowly minimize your breath breathe in breathe out inhale as you exhale slowly down your head by opening your eyes look up namaste
okay let’s talk about what’s new you can expect from this session so today i’m going to teach you how you can do chaturanga and asuna from urban astra in a simplest way and also how you can jump from ado mukha to earth in a simplest way so first i am showing the demo then
We’ll start so as you see how easily i move from and how easy i moved from other mukha to arduino this is the main topic of today class so in order to start distance 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 the next inhalation lift your hands up over the head look up towards your thumb as you exit slowly by extending your spine go for full forward you can micro bend your knees you will place your palm by side of your feet
breathe in by taking your fingertips support extend your abs like stand expand look forward so as you exhale microphone your knee place your hand by side of your feet as you stand your right leg back you have to lean a bit forward and extend your left leg back
at the same time bend your elbow for chaturanga inhale up for uh look forward keep your spine straight slowly by tucking it toes and go back to other mukha breathe and look forward stay here for two more breaths now slowly lift your hip up by lifting your heels off your mat slowly micro bend your knees look forward and i’ll make a slow jump and jump
front in between your bows and to cover up your arms with towanasana now as you exhale go full forward the aid has slowly come up and exhale relax okay now let’s start with the uttanasana so by bending your knees take a fingertip suppose straighter spine
look forward so this is our starting point so now from here i’m going to teach you how you can go to stronger than us enough without jumping back in a simplest way this is an intermediate series so we are not jumping back we are working on like as simple as it as we can
so let’s start so this is the portion here look forward so as i showed you you have to place your hands on your mat keep your knee bent forward as you place your right leg back on your mat you have to slip your shoulder forward it’s like you’re leaning forward on your
shoulder so i’m showing you again place your hands step your right leg back and sift 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 chat stronger than darshana so i’m showing you
one more time look here from the starting point at asana keep looking forward place your hand on your mat breath now this time you can see my shoulders and my palms are in
one leg take your time breathe in as you exhale step your right leg back and sift your shoulder forward don’t bend your elbow keep your elbow locked look forward now as you step your left leg back you have to bend your elbow for stronger than done
so this is the simplest way you can go to chatranga from earth 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 a stand so let’s start from urustanas now look forward same technique exhale drop your palms down look forward check your shoulder and your wrists in one line as you exhale step your right leg back and slightly sift your shoulder forward breathe take your time as you exhale extending your left leg back slowly bend your elbow and find
your chat stronger than not nice and slow inhale and exhale move to other so here we are done with just now so let’s work on how you can jump from adam to adult first i am showing you the demo then we can work on the technique so this is you can take your time take a breath here breathe keep the spine straight lift your hip high slowly lift your
heels up to the mat by bending your knees look forward take your time now you have to jump in front of your both palm in between your post palm breathe and as you exit so jump forward for our sleep so let’s work on the technique so simply come up for other
mukha so in order to start this technique i am showing you a partner example so you can work with your family member your friend or whoever with whom you are comfortable so let’s start with a partner what
What you have to do you can you have to place the both feet by outside of your partner palm dot inside now from here grab your partner waist and you have to lift them up so when you’re lifting your partner’s hip high so they can easily drop their both feet in
between the palm easily how look here by grabbing a part of it on three one two three just jump and lift you can see i’m lifting his hip high and slowly drop down okay so one more time go back to downward facing dog same technique placed up huh five four three jump
lift and slightly drop and between the pump so this is how you can work with your partner in case if you don’t have any partner so here i am showing you a second technique you can work by yourself so for this you have to go back to adam or you can minimize your gap by walking forward a bit from your feet look forward the same technique we are going to
use here you have to jump in between embossed pump okay make a nice jump with the inhalation and jump for us uttanasana okay i’m showing you again you don’t need to go for full downward facing dog okay you can come forward youcan minimize your gap so
first lift your hip high by lifting your heels off the mat look forward drop your hip down man your knee breathe and jump for aaron so this is the second technique you can use by yourself on your daily practice to learn how to jump from ado mukha
So let’s do the sun salutation in a sequence with two rounds breathe take your time minimize your breath prepare yourself now as you inhale lift your hands up joint your palm exhale for full forward inhale for abs now look forward by placing your hands same
technique for chaturanga dandasana inhale up for uh and exhale go back to other muka nice and slow so i’m using a sacking technique here breathe take a time jump for other saunas now look forward and exhale follow uttanasana same technique go back to chaturanga dandasana nice and slow take your time inhale upexhale go back to other nice
and slow now this time i’m jumping from the full downward facing dog chain technique lift your heels up by bending your knees jump slightly for all the time exhale inhale up and exhale relax inhale and exhale inhale forward the stomach now as you exhale inhale
and exhale go back to downward facing dog now slowly by dropping your knee down gently relax and childhood take a time take a breath nice and slow few more breaths here that’s it for today’s session let’s end this session with 1 0 and 3 shanti so then place your
hand on your lap you can close your eyes slowly take a deep breath head thanks just release breathe in exhale now with the next inhalation bring your palm here to your heart center exhale release your shoulders down prepare yourself for one oh and fish on t
breathe stay there take a deep breath in as you exhale slowly down your head by rubbing your palm slowly place your palm on your eyes slowly down on your face open your eyes are you namaste keep breathing.
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