Yoga For Beginners

By Himanshu JoshiYogayoga, yoga for beginners

Namaste to all we hope you are doing good and great so for today’s session our topic is heart opening which is mainly focusing on shoulder opening and as well as some strengthening for the hips and the lower back so let’s begin this practice with trio and let’s start so simply relax and sit in any comfortable position

whichever you want to choose take a deep breath in and exhale release your breath and slowly close your eyes take any muscle which you want to prefer exhale release a breath out nicely breathe in exhale breathe out breathe in exhale breathe out now prepare yourself for three years will chant together slowly take a deep breath in

enough from here slowly open your eyes and raise your hands on your knees open your chest will start this fashion with a slow opening with the spinal waves so keep that feeling of lifting the chest higher and then slowly move your spine from left to right nice and easy you can use your shoulders as well go back as you hunch the spine come forward open your chest nice and easy for five exhale inhale exhale inhale exhale inhale open your chest exhale switch your direction inhale open your chest relax

open your chest open your chest as you come forward exhales open your chest and slowly lean forward with the elbows pointing backward exhale all the way down and hunch your back nicely lift your chest up open your chest throw your shoulders out exhale go all the way down

inhale slowly hunch your back lift yourself up open your chest exhale completely fall forward in around the spine and lift yourself up inhale lift your hands higher towards the ceiling towards the sky have that nice feeling of stretching the spine exhale release the right hand down bend your elbow and slowly bend over the left side or to the right side keep the left hand active inhale push through with the right hand twist your spine then gently bend your elbow keep the chest open towards the ceiling stay there for three

two and one inhale all the way up extend your hands nicely and bend towards the left side stay there for three tune a straight left hand twist your spine look towards the ceiling and then gently bend your elbow and hold here for three two one inhale all the way up have that nice feeling of stretching the spine and exhale relax

now from here we’ll meet in slowly on the lying down portions on the belly so let yourself just relax on the floor adjust your hips accordingly so we’ll start with the cobra variation take your hands forward align with the forehead lift the chest up and as you exhale go all the way down make a nice way from the spine inhale open your chest let your shoulder relax lift your shoulders up let them relax towards the floor and exhale all the way down inhale up

exhale let yourself relax down then gently place your hairs more closer to the chin inhale all the way up open your chest tuck your toes and keep lengthening your spine by twisting the chest exhale all the way down inhale up open your chest lift your trunk higher stretch your abdomen exhale down inhale up exhale fold forward inhale all the way up open your chest

exhale completely fall forward leave your hands more closer to the chest in all the way up open your chest adjust yourself and hold here for five four three two one exhale down nicely gently release your hands down the interlace your hands behind your head now we’ll do some strengthening just squeeze your buttocks lift yourself up five exhale release four three inhale two and four hold for three two one exhale relax

let your hands relax like this now prepare yourself for lifting the both legs higher and the chest and forehead as well the inhale up i’m going to hold here exhale go down inhale all the way up exhale down inhale up exhale down inhale up exhale down now we’re gonna hold here for ten nine keep pressing your palm on the floor eight seven lift your chest higher six three two and exhale relax

you can feel a kind of strengthening of the back it gives you a nice relaxation as i can feel now i hope you are feeling the same thing so place your hands near the chest and lift up and hold here for three two one directly come to the upward facing dog exhale around the spine and we’ll be eating the downward facing dog edges are downward facing dog accordingly inhale lift your left leg higher take your time from the front waist and then bend your left leg over

the right side nice lean to the shoulder first and just your hips push your hips higher and pull your hands towards your chest and let your back open more for five four three two exhale slowly lean down nice and easy take your time now we’ll do the same thing again from the all the way forward open your chest lift your hands higher and pull it back towards you

and hold here for three two one all the way down nice and easy take a support i open your legs more now we’ll go all the way forward lift up for the one thing pull your hands up pull back the scapula’s and hold here for three two one exhale lose your hands and we’ll be eating the downward facing dog nice stay there get your breath three keep lengthening the spine lift your toes off the floor two one let’s leave your left leg inhale open leg bend towards

the left side and then take a time release the foot and then slowly lift the chest higher lift your right hand up pull the hands towards you and hold here for three two one inhale all the way up release yourself on the floor take a tire then you go all the way in a diagonal and open the hips and then push your hips up first and pull the leg back and hold it for three two one exhale release nicely have a good control on the shoulder and then go all the way forward lift your hips higher push up pull back and hold here for three two one exhale all the way down and we’ll meet in the downward facing dog lengthening the spine and hold here for three two one slowly jump

in between both hands for the knees the open legs i will suggest you to go on a hand and open chest roll your shoulders out and hold here for five open your chest push your hips forward three two one exhale lean back take your time inhale go all the way forward open your chest more wider for three suck your belly into one exhale release and then from here lift yourself up so what you have to do as you bend backward you have to lift

the trunk up so it the stretch will come more on the upper chest and the reason behind a scapula instead of the lower back so we’ll try the same sequence again and just hands suck your belly in go forward roll the scapula and hold here for three two one exhale release back nice and easy and relax in the child pose and take your time for three two and one

from here directly jump to the chaturanga inhale up to the upward facing dog and nicely lie down on the back adjust yourself nicely now i wanted to external left leg left hand forward and a bend opposite leg and hold here for five four three two one exhale release now go for the same thing opposite hand opposite leg and hold here for five open your chest four three two one exhale down now do the same thing but from the inside this

time from the anchor and hold here for five go back with the hands four three two exhale relax now go for the opposite thing as well grab the ankle inhale and hold it for three two and one exhale relax take your time lift yourself for upward facing dog exhale gently to the downward facing dog take your time then slowly jump through and lie down on the back

and take your time now we’ll do some variation with a bridge pose then slowly lift yourself up sift towards the right shoulder retract the scapula shift towards left shoulder retract your scapula keep pressing head down hold the hips and hold here for five four keep opening the chest three two one exhale keep the hips higher lock your hands underneath the hips for three two one switch towards the opposite side keep retracting the scapula push your heels down nicely hold three two one and exhale gently relax now from here hug your both legs nicely take a time release attention from the lower back

now sift your hips toward the right side and then twist your legs down lift the legs hold to the left and then slowly bend there and hold there for five four three two and one and slowly adjust yourself lift your hips high release your hips down adjust yourself and then gently to the opposite side and hold here for five four keep smiling three two and one slowly come to the center and just take your time try to open your hips make a circle nice and easy to stretch your groin

for three two then go for the opposite direction for five four three two and one and hold here three two one and slowly come up and relax so this is a short section for a good opening of the chest and mostly on the upper region of the chest as well as strengthening of the back so i hope you enjoyed this practice

so let’s end this session with one over and three shanti slowly take your time adjust yourself release your hands nicely for the chin moves are opening chest exhale relax breathe in exhale breathe out now we’ll change one moment three shanty take a deep breath in and then replace your palm to your face the neck to the straps the shoulders from the lower back to the knees and gently give a big hug to yourself be thankful for this practice the next delicious slowly hope you guys hari om see you soon

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