15 Mins Morning Yoga For Beginners

By Yoga15 Mins Morning Yoga For Beginners, ni, yoga

Namaste yogis my name is vivek rawat and i welcome you all on the behalf of bali yoga school to this online yoga teacher training course i’m your astanga teacher and we are going to be discussing about the alignment and the structure of the postures i hope you will enjoy this course namaste

Namaste to all of you welcome back to the astanga session once again so let’s commence this session with the chanting of om and the opening mantra of ashtanga so i request you to sit comfortably on your mat or stand in samastithi for chanting close your eyes keep your spine nicely erect join your palms together inhale

start rubbing your palms once again create a positive energy and try to feel that energy at the same time between your palms and take your palms on your eyes on your face muscles activate your throat chakra towards your throat and your heart center feel this is transferring to your heart your body

and release your both arms finally down gently open your both eyes now we are going to talk about three or four postures uh there are variations of that postures also so we are going to talk about all these posters which are by the name of parighasana and  gomukasana 

So how we are going to perform it let’s start it so after following the half and nyasa after we are going to come into uh we can come into dandasana so from dandasana what you can do you can fold your one leg back like we were doing it into in the primary series um there was one posture

now from here what you need to do you need to take your leg to the left side firstly we are going to perform it through the one side uh through the right side so we are going to be feeling on our right side of the muscles so this is a sort of side bending a lateral bending so you will take your left leg in line with your hip craze or slightly in of that because

if you take totally in line of that you should have a very nice openness at your hip joint first thing second thing is your knee rotation because here your knee is rotating internally and you need a good rotation at your knee also but knee is a very vulnerable joint so the more openness you need at the hip joint and you

also need a very good flexibility at your hamstring you need a very good flexibility at your side of the body so you can allow your body to sink down to the left side first okay at the same time if you are feeling too much at your knee joint you can adjust something under your left hip or under your both hips you can adjust and you will get that height and then

it would be a bit easy for you then from here on you can do one thing as you inhale lift your left arm up as you exhale extend your left arm to the left side as much as it’s possible as much as your body allows you and then you can grab your left foot or left toe and then as you exhale you can drop your right arm down and you can also grab your left foot

if you are able to do that but if you’re not able to do that you can go with the yoga belt or any kind of towel even a normal belt if you use like any kind of a belt you use for your pants as well it depends if you don’t have yoga belt so just tying the yoga belt here around your left foot and instead of grabbing the foot instead of grabbing the toe

you can grab the belt so it would allow you to get a very nice stretch on your right side at the same time it would not bring any sort of injury to your knee if it is too much challenging to go down so this is about parighasana you can choose to look forward or you can choose to look up towards the ceiling it depends

now from here on try to rotate your ribs up and try to open your chest but without putting so much pressure on your lower back if you feel any kind of you know pinching sensation on your lower back i want you to engage your core muscles strongly so that you can give you can form a protection for your lower back

so from here you can engage your left thigh muscles also and then stay here you can squeeze the calf and thigh muscles against each other so that you can protect the knee joint as well and hold here for five breath as you inhale you can come all the way up and then you can firstly bring the left leg inward and then leaning to the one side release your one leg forward

and then same you you’ll follow the half vinyasa first and then you will change the leg to the left side so you will again take your right side so remember that whenever you perform these kind of postures where you have to go to the right and left both sides one side is always stiff and

one side is always flexible like your one hip is always flexible so you’ll feel more struggle at your one side and you’ll feel less a struggle at your one side so don’t worry about that you can stay one or two extra breath in that particular side where you feel more stiffness more tightness around your joint around your muscles

you can choose to stay there one or two extra breath and you can but make sure that you’re not feeling any sort of pain there any pain any force on your joint if you’re feeling that then staying for these much breath it will make your practice awkward so staying here for five breaths again as you inhale

you can come up then you will release jump back follow the half vinyasa again as you inhale from downward dog jump forward you can come into dandasana or you can directly jump into now gomuk there are two variations of gomukasana so firstly we are going to go with the right leg

so you can firstly fold the left leg and then right leg over the left leg so that knees are in one line so right heel is almost close to the left hip crease and left foot similarly is in line with the right hip graze if your right hip is lifting up it is okay but if you can place it on the ground that is a very good idea

now from here on you can place your palms on your knees and you can just look at your tip of the nose here if you struggle here maybe like the tightness in your around your hip joint then again you can adjust something under your hips like cushion pillow and then you can choose to stay here

if you are feeling around the outer thigh muscles some kind of stretch on your muscles and slight like a very little pain like pain is also different types like if you’re feeling pain on your bones on your joint like unnecessary pressure then that is bad over stretching of the muscles but if you are like feeling some nice stretching at the muscles and that little pain is very good

but there are pain which you feel on the joint sometimes you overstretch the muscles or stretch the ligaments that is very bad thing you can point your toe here and then stay here feel the stretch you can tuck your chin and you can look at your tip of the nose and stay here for five breath after spending five breath here

what you’re gonna do just lift your right arm up and left leg side left arm sideways now from here on you you will need to rotate your left arm internally and then take it back and right arm externally as much as you can now from here bend your right elbow bend your left elbow as well and try to lock the fingers behind your back and

you can look up or you can again look at your tip of the nose forward or you can look up if you will look up then you will open your chest and there is more chance that you will provide a nice range of motion nice openness to your shoulders but if you like you if you will be like this will be rounding your spine that is not a good alignment of this person

if you struggle here in the common alignment which uh always a beginner choose this strap so you can just grab the yoga strap instead of locking the fingers this is a very good idea and then you can just look up keeping your spine straight and be here then as you exhale

after spending five breath release the strap release the arms very gently and you can release the leg one by one follow the half veneers again and then change the side same principle you’re gonna need to apply here as well so keeping your both knees aligned one by one again here you’ll feel more stretching it one side let’s stretching it one side

don’t worry about that that happens because of a lot of activities which we perform in our daily lives it tends to happen because one side is always flexible because of the dominant side and base of the lot of activities whichever we get ourselves indels into so we don’t worry about that now after this we are going to perform

so for this posture i would suggest you to take it very very carefully so after following the half vinyasa after this gomukhasana from both sides then again as you exhale you will jump forward and you will lie down so firstly you need to come into halasana plow pose okay and from in this poster you need a very good flexibility at your shoulder

joint good openness at the hip joint very strong spine strength good range of motion at your knee joint as well knee joint doesn’t have to you know rotate that much but hip joint and shoulder joint should be flexible enough now firstly you’ll lie down on the mat and you will come into halasana position

then you will bend your right knee keeping your left foot on the floor and you will try to grab the left toe grab the left foot as well as you exhale you will roll forward and then you can just firstly adjust yourself and then you will bend your left leg back and you will grab your right toe you will twist to the right side and place the left palm against your right knee and be here look look to your right side

after spending five breath here as you inhale raise your arms up exhale exhale very softly release your legs down again follow the half vinyasa again firstly go into halasana plow pose bend the knee try to grab the toe if you cannot grab the toe uh it’s okay you can roll forward and then you can now change the side

so this time folding your right leg back and grabbing the left toe and you can place your right palm under your right knee like this and you can twist otherwise you can just grab your left knee and then you can twist so in this way you can perform it as you inhale you can come into forward again and then follow the half in nyasa once again this uh

this is about all these three videos and the variations of these postures uh these pauses three pauses and the variations of these three postures so be aware try not to get yourself injured try not to push yourself beyond your limitations just observe your body observe your practice and then try to apply the principles one by one so this is about this is it about these videos

so let’s finish the session with the chanting sit comfortably or be in summer city but be relaxed join your palms together inhale rub your palms together place your palms on your eyes absorb this soothing energy calming energy and slowly release the arms down open your eyes see you in the next lesson next video until then enjoy namaste

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