15 Minute Slow Vinyasa Flow Practice For Body And The Mind

Now prepare yourself for one last round take your time take a breath slowly go for downward facing dog nice and slow look forward now you can slowly walk straight in between your both hands half power forward as you exhale fall forward inhale come

kardashian nice and slow now we’re gonna hold here as i told you keep breathing by inheriting a portion breathe in breathe out one last hole in here breathe in breathe out now slowly as you exhale go for uttanasana for forward inhale extend your elbow look

front for half fall forward as you exhale you can place your palm on your mat slowly walk back to chaturanga nice and slow take your time breathe in lift your right leg up as you actually step your right leg forward by turning your back foot forward forward slowly

come up forward away breathe and hold here keep lengthening your spine as you exhale from the sideways slowly place your palm on the mat so you can jump back or walk back to chaturanga inhale relax and slowly move back nice and slow take a turn inhale lift your left leg up as you exhale place your left leg slowly come up for warrior in the left side nice

and slowly as you are just slowly drop your hands on your mat now you can jump back or you can walk back to chaturanga nice and slowly now hold here for three breaths breathing then breathe out keep lengthening your spine keep lifting your hip high press

your heels on your mat and slowly lift your heels off the mat jump so what i can walk through in between your both hands now slowly come on for chair pose nice and slow and exhale release your hands and inherit both hands above your head exhale forward inhale

half forward as you exhale slowly drop your knees on the mat and relax here for child pose in case you are too tired from the shoulder you can roll your hands back slower down your breath nice and slowly don’t rush movement find your breathing here

Now we are moving to standing posture from downward facing dog right leg up for one leg down facing dog hold here breathe as you exhale slowly place your right leg forward in between your both hands now turn your back foot for 45 days with slowly come up

forward nice and slowly look up hold here for two breath inhale lengthen your spine and abs and slowly drop your heart down now slowly by turning your back foot out open your hands for a week but there’s two wall be hold here look forward nice and slowly no need to lift your shoulders around you have to drop your shoulders down hold here for three

two breathe inas you exhale slowly sleep forward with your right hand inhale come up for reverse forward and hold hands nice and slowly take a time breathing and breathe down slowly back to watering look front now we are moving to the cone arsenal triangle pose so those who have tight hamstring hair you can use a block so here i am using a block by

front side of my foot of my right foot so as i told you according to your flexibility you can increase the height of the block not on the outside of the foot this should be inside so it will help you to maintain your spine over your front leg now from warrior b first try to extend your front foot now reach power with your right hand by dropping your right hip

down lift your left hip up slowly bend your torso place your hands over the block now do focus on lengthening your spine slowly by twisting your chest lift up your left hand or your right shoulder look up towards your left palm and hold here breathe in and breathe

out and make sure you have to keep pressing your back feet on the mat nice and slow two more breath here take your time now first sift to weight forward bend your right leg inhale come back to warrior b look front hold here stay strong in this position keep breathing as a stroke you don’t need to hold your breath while holding the posture

Now let’s do one more round extend your right leg by dropping your right hip lift your left hip reach forward bend your torso drop your hands over the block slowly by twisting the fight find it three corners now try and pose keep lengthening your spine hold here for

three two move on breathe and slowly come up for very nice the f from here slowly by twisting your back foot and come up for void rain really by the way and exhale drop your hands on your mat you can remove your block here now slowly jump back or walk back to

the chaturanga nice and slowly inhale forward so if you are tired here you can rest in child pose i can continue with the left leg take a time downward facing dog breathe in breathe out now with the next inhalation lift to left leg up for one leg downward facing dog as you

exhale step your left leg forward by turning your back foot in slowly come up forward hold here keep grinding your spine as you inhale reach high exhale drop your chest down release your shoulders slowly by opening that come forward look front nice and slow and make sure your hip should be open not close breathe in breathe out

Now reach forward exhale inhale come up for reverse warrior and hold here you can look front side i can look towards the ceiling nice and slow two more breath here inhale and exhale slowly back to the center we’ll make it in warrior b now we are moving to this

chord arsenal triangle pose so as i stored you can use a block according to your to flexibility you can increase the height of the block now from warrior please slowly extend your left leg reach forward as you exhale torso arsenal triangle pose maintain your right

shoulder align with the left keep pressing the outer edge of the back leg hold here breathe in breathe out inhale and exhale one more breath inhale exhale inhale as you exhale shift your weight forward slowly come up forward you’ll be a time now let’s do one more round

breathe in extend your left leg slowly reach forward bend your torso find your three kong asana and hold here nice and slowly according to your breath keep pressing the back outer edge on the mat to focus on your base slowly as you inhale back to warrior b breathe in slowly back to the warrior now as you exhale drop your hands on the mat take a time

when you block slowly walk back on jump back to chaturanga inhale forward and exhale go back down facing down now we are resting here in child pose so slowly lift her heels off the mat slowly drop your knees down and exhale relax inside pose again if you are too tired from your shoulder you can round your hands back and relax breathe in breathe

down slowly back to downward facing dog look forward as you ain’t lift your heels off to the back bend your knees slowly walk forward or jump front for earth nice and slowly slowly find a chair pose but this time we are doing a variation here now make another

stand between your heart center breathe in lengthen your spine as you exhale twist towards the right side now place your elbow by outside of your right knee keep lengthening your spine and look up towards the ceiling and hold here nice and slow take

your time and if you are tight or not flexible you can just stay here according to your flexibility you have to move without hurting yourself slowly back to the center and absolute twist towards the left side nice and slowly take a time take a breath slowly back to the center inhale lift your hands up drop your hands down for uttanasana from flower

forward inhale forward now hold here keep lengthening your spine look forward nice and slowly plant your hands down slowly walk back to chaturanga dandasana drop your knees down bend your elbow lean forward slowly go back to downward facing dog take a time take a breath slowly drop your knees down sift your weight forward for uh and exhale

slowly round your spine go back to along let’s do one more time drop your knees down by rounding the spine slowly drop your belly down open your heart forward and exhale slowly go back up nice and slowly as you exhale drop your knees down and relax inside pose.

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