Yoga for Beginners

By Himanshu JoshiYogayoga, yoga for beginners

Namaste yogis i am yogi weeping 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 take a deep breath in slowly lift your head up by taking your fingertips support inhale up and exhale relax

so as we are done with the leg balancing postures or sequence now we are moving to arm balancing posture so today our posture is egg for the kakasana also known as one leg crane so first we’ll work on some shoulder mobility and then some shoulder plate movement and core that will move to the portion so let’s do the pressure so come up and table top portion

now gently place your wrist aligned with the shoulders it’s like this your finger should be spread and try to maintain your index finger aligned with the shoulder so if you have a bit confusion about it so i’m showing you how don’t put your fingers in not too much out this should be in one line now from here let’s do some preparation so shift your weight forward and exhale back look from here

so without bending your elbow sift your weight forward and exhale back inhale and exhale nice and slowly exhale go forward and inhale move backward nice and slowly this is the best and good preparation for the wrist it will help you to avoid wrist injury while doing our melting postures so make sure always do warm up now back to the center this time turn your palm outside your fingers outside like this

now we are moving to side to side inhale and exhale keep pressing your fingertip nice and slowly go with the controlling now back to the center this time you are turning your fingers inside now you can tuck your toes in and exhale shift your hip back stretch your forearm and make sure you are not lifting your palm up your palm should be grounded and hold move forward and exhale hold breathe move forward and exhale hold here for three two one exhale come forward and relax nice so let’s do on the opposite side

so you can place your like you can interlace your one finger over another now place your right hand down and try to push with the left hand like you are massaging your hand or your palm and hold here for three two and one now switch your side and hold here for five four and three back to the center release your head and relax so let’s move for the shoulder strength

so back to downward facing dog now shift your weight forward for suntan and asana plank pose don’t lift your hip like this your hip should be in and squeeze and hold here for three two one gently drop your elbow down and again don’t do this mistake huh your hip should be in line with your shoulder and hold here for three two one drop your knees down extend your elbow and back to plank and hold here for three two one exhale drop your knees down find your elbow plank

and lift your knees off to the mat stay strong now this time shift your weight on the left side you can lift your right hand up and make sure your hip not going downward this should be high engage your obliques and hold here so in case if you are feeling discomfort to find your balance you can place your right leg back like this and hold three two one back to the center and exhale switch

nice and hold here for three two one back to the center stay strong nice you are doing great drop your knees down now take a support with your palm extend your elbow back to plank now switch towards the left side and inhale lift your hands up again if you are feeling discomfort here or uncomfortable sorry do the same modification and lift your hand up and hold here for three two and one switch your side back to plank and switch and hold here for five keep pushing your shoulders high three two one back to the plank

slower down chaturanga dandasana inhale up and exhale relax to downward facing dog slowly drop your knees down and relax a bit here you can move and you can rotate your wrist your palm gently nicely take your time and inhale up now we are moving to our balancing posture so first let’s do two leg crow

so place your hand here so repeat yourself safety weight forward find your crow and hold for five four three two one eggs nice job guys and relax so now first i’m showing you how it looks like one leg kakasana so look here so our portion is this one

so if you are a beginner person or intermediate so shifting your weight on one hand to another head is kind of hard in the beginning so we’ll do the easiest way to find out your posture so for this i have one modification for you with the strap so first i’m showing you how you can enter in this portion easily then we’ll do with the strap okay

so i found this easier by doing this one like your one leg should be straight and your one leg over the elbow or over the triceps wherever you feel comfort and now slowly by slowly as you feel comfort you can lift your leg up always do with the both side the same on the left side also as you feel comfort left left and lift

so this is the easiest way to find out your egg prada kakasana so i’m showing you how you can enter this portion with a strap for those who are not feeling comfortable with lifting their hips high so look here how to use a strap so you can place a strap underneath your thigh on the back of the hamstring and then over your mid back so our mid back is this part

so this feels so uncomfortable here right now now try to lock your strap as tight as you want according to your body types according to your comfort you can lock your strap so now you can see the strap is on my on my back of the thigh and over my mid back now from here i’m doing this more tigh same thing find a crow so this strap is going to feel your stability here the part of your stability so you can easily find the stability for this posture as you feel comfort lift up

so this is the easiest way and easy modification with the strap you can use and exhale relax and now by removing the strap you can switch your side so this is the easiest way with that strap you can use in your practice so now let’s relax and sight pose roll your hands back take a deep breath in and exhale

Top Related Post