15 Mins Morning Vinyasa Flow Yoga For Beginners

By Himanshu JoshiYoga15 Mins Morning Vinyasa Flow Yoga For Beginners, ni, Vinyasa Flow

Namaste yogis i am yogi Vipin singh first one and on the behalf of Himalayan yoga association as a teacher here i am welcoming you all in this online teacher training course i’m your vinyasa teacher and i’m wishing you all the very best for the course namaste

namaste yogis and welcome to the flow too as we are done with our sun salutation so in today’s video we are going to cover up some standing portion in a sequence so let’s start so wherever you are come in front of your mat by taking a one foot distance by top of the mat join the feet together relax your shoulders down now with an exhalation lift your mouth here

exhale go for full forward place your hair by side of your feet inhale lift your right leg back by bending your left leg slowly drop your right leg down now we are moving to warrior a from here inhale lift your trunk up keep lengthening your spine gently ahead for virabhadrasana

so we’re gonna hold here for three breath keep lengthening your spine relax your shoulders down one two three now from his standing left hand forward open the chest towards your right side and at the same time turn your back foot out for warrior b

make sure your shoulder is not lifting like this shoulder should be relaxed and look forward breathe in and breathe out inhale and exhale slowly your hand as it is extend your left leg forward by dropping your left hip down extend forward and grab your big toe with the left hand

and at the same time straight your right hand over your left for three cone asana and hold here for three keep lengthening your spine make sure your shoulders are lifting up not on towards the air two and one slightly bend your front leg inhale back to warrior b

and exhale come forward now inhale lift your hands up and go for full forward now we’re gonna do the same thing on the left leg lift your left leg slowly step your left leg back by bending your right leg inhale up forward you’re right nice and slowly keep lengthening your spine

joint palm of your head breathe in and breathe out two more breath inhale and exhale slowly open your heart towards your left side switch to the warrior b make sure your back leg should be turning outside and look forward and hold here for three two one

stay strong and slowly extend your right leg by dropping your right hip downs go forward exhale bend your torso grab your big toe with the middle finger index finger slowly lengthen your spine lift the left shoulder aligned with the right and look towards

the left palm hold here for three two and once sink forward bend your right leg inhale come up for war you be nice and slowly maintain your shoulder align with your hip and exhale step your left leg forward and relax

now inhale left hands up exhale go for full forward by taking a fingertip support step your left leg back now from here make sure your left foot turning for the 45 degree now you can take a support of the block by outside of your right leg

now we are moving to bury with the trikonasana so make sure first you have to extend your right leg and make sure your hip should be square slowly place your left head on the block as you aid health with the support of your thumb push your front hip back

and open your heart may try to maintain your balance slowly look towards your ceiling and hold here for three two and one slowly shift your weight forward bend your front leg lift your block up straight your right leg then your right in your left out

now we are going to do the same thing on the left side then replace your block by outside of your leg and place your hand your right hand on the block now with the left thumb push back your front hip and keep lengthening your spine open the chest and look towards the ceiling and hold here for three

two break in and exhale relax by bending your leg slowly back to the center you’re like as it is a portion as it is now from here bend your leg straight your arm as you exhale go forward and try to bend your torso place your right palm by outside of your right foot

as you inhale your left hand over the ears and look towards your left palm for party tone asana and hold here for three two open chest as much as you can and one slowly inhale back to the center now this time we are going with the block on the left side

so same thing bend your left leg open your hip exhale reach forward with your left hand bend your torso gently place your hand on the block open the chest and exhale place your right hand over the ears and look towards your right bunk and hold here for three two and one

slowly push and come back to the center now from here we are going to put with the parts upon asana so you can remove your block try to lift your back heel up come up on your toes now drop the left knee down make a normal stand between your heart center inhale and exhale

twist towards the right side as you exhale bend your torso place your armpit by outside of your knee and do lengthening your spine and then go for twisting look towards the ceiling as you find your balance slowly lift your back knee off the mat and hold here

if in case you are feeling uncomfortable to finding your balance then do focus on your breathing it will help you to finding your balance two and one exhale drop your knees down inhale slowly lift your back knee move towards the left side drop your right knee down

make a namaste and exhale twist towards the left side and place your armpit by outside of your knee first try to focus on lengthening your spine and then go for twisting breathe in find a balance and lift your back knee off the mat look towards the ceiling and hold here for three keep breathing at the same time

don’t hold a breath two and one inhale release your hand slowly move towards the right side come back to the center and slowly come forward inhale round this spine lift your trunk up open your leg over hand close your eyes and relax slower down your breath

now slowly open your eyes shake your hand shake your leg now try to maintain your feet together inhale lift your hands up exhale go for full forward take a fingertip support lengthen your spine look forward exhale place your palm down you can jump back or walk back to chaturanga

inhale for urdhva mukha svanasana and exhale go back to adho mukha svanasana nice and slowly now inhale lift your right leg up try to maintain the balance excess stereo right leg forward in between your bow’s head by taking a fingertip support lift your back heel off to the mat shift your weight forward stretch your left leg

as you inhale extend your both head overhead for warrior c and hold here for three two one inhale lift a trunk up now this time keep your left leg high grab your left ankle and place your foot by outside of your right thigh for trim pose so this should be like this

so in case if you are feeling uncomfortable here you can place your foot by outside of a sand bone so from here by placing your foot by outside of your thigh find a balance open your hip as you inhale lift your hands up and close your eyes

do focus on a breathing hold here for three two one exhale release your hands down find your balance place your hands on the waist and release your leg now from here with the left hand grab your foot your left foot slightly shift your weight forward stretch your left leg back for natarajasana

extend your right leg forward right hand forward and hold here final balance for three two one inhale back to the center raise your leg down exhale go for full forward inhale lengthening your spine and exhale jump back to chaturanga dandasana

inhale forward exhale go back to other nice now with the next inhalation lift to left leg up send the left leg forward now first take a fingertip support at the same time lift to right heel off the mat swing your weight forward stretch your right leg up inhale straight to hand forward for warrior c

find your balance and hold here for three two one stay strong breathe in lift your trunk up find a balance now from here place your right foot by outside of your left thigh find a tree pose vrikshasana and with your inhale lift your hands up and close your eyes

open your hip keep pressing a big toe to find your balance hold here for three two one exhale release your hand place your hands on the waist now gently raise your right leg with your right hand grab your right foot stretch your leg back and at the same time

as you find your balance extend your left hand forward and hold here for three two one exhale release your leg place your head and place your leg on the mat inhale up exhale go for full forward inhale up exhale jump back to chaturanga inhale up by dropping your knees down find a table top and press your palms slowly relax in childhood round your hands back breathe in and breathe out slower down

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