Learn Vinyasa Flow for Beginners basic by Yogi Rahul ji (Video Included)

Let’s chant three times um together inhale bring your hands together in front of your heart center bow your head down towards the god and set an intention for today’s practice and today’s energy rub your palms together and place it on your closed eyes while drinking open up your eyes and namaste to everyone

today we’re gonna go over to this gentle and slow vinyasa flow just find yourself into the table top and press your palms on your mat we’ll start with the table top ensure your alignment is perfect in this table top your palms are directly underneath your shoulders your knees are directly underneath your hips tuck your toes in or out as per your comfort now as you inhale roll your shoulders back and try to lift your head up reach high make a nice arc on your back

and then exhale lower your head down hump on your back squeeze your hips in push your hips forward inhale lift your head up reach high and then exhale lower your head down hump on your back squeeze your hips in push your hips forward inhale lift your head up and then exhale head down hump on your back push your hips forward keep on leaning press your fingertips down and then hold there four three

two one now from your hips and then exhale again lean forward keep on pressing your hands inhale again move your hips back exhale press your palms lean forward go slow as slow as possible move your hips back press your hands down inhale swing yourself forward now move your hips back exhale press your hands lean forward inhale again move your hips back and then exhale press your palms and leaning forward and hold on there don’t make any

keep on leaning forward and be engaged with your hips hold on there for five four three two one tuck your toes under and lift your knees off the floor into the plank be engaged with that keep on pressing your hands into your mat look front and hold for five four three squeezing hips two and one dropping knees down chest down chin down on the floor into a strong namaskar

forward roll your shoulders back to cobra pose Bhujangasana feel that nice extension in your abdomen muscles on your anterior group of muscles and then exhale tuck your toes under reach your hips high for the downward facing dog pedal out your legs one by one bend your one leg at a time keep on pedaling your legs out bring your right leg forward in between your both hands drop your back knee on the floor and then unstuck your toes keep on stretching your back leg look front inhale and then exhale

now tuck your back toes under and lift your back knee of the floor and start to move your hips forward and backward one you can either flatten your palms or make a cup of finger as per your comfort and but keep on moving two three four five keep your back leg straight and engaged and then press your hand on your mat and then send your right leg back for the plank drop your knees down chest down chin down on the floor into ashtang namaskar inhale roll your shoulders back and then open up your chest into cobra pose

and then exhale tuck your toes under reach your hips high for the downward facing do better like pedal out your legs one by one bring your thigh close to each close to your abdomen one by one reach your hips high bring your left leg forward in between your both hands drop your back knee on the floor into Ashwa Sanchalanasana horse riding pose make a cup of finger with your both hands roll your shoulders back spine is straight and start to stretch your hips forward look front open up your chest keep sinking your hips down and hold on there four five four keep stretching three two

and one now tuck your toes under flatten your palms on your mat and lift your back knee of the floor now start to move your body forward and backward be engaged with your back leg feel that nice stretch on your back leg hold on there hold there for some times and that is your five counts four three two and one now flatten your both hands on the floor and send your left leg back into the plank drop your knees down chest down chin down on the floor into ashtang namaskar inhale roll your shoulders back open up your chest into cobra pose reach high reach high as high as possible and then exhale completely lie down on your abdomen

now release your shoulders back release your hands and then relax for a while catch your breath now from here press your both hands in front of your head and then straighten your arms roll your shoulders back and make this nice arc on your spine keep on extending your spine upward be engaged from your abdomen spine is making that nice arc on your upper thorisic reason breathe in breathe out there you can engage your hips if you want to sustain that stability on your lower back inhale exhale

now drop your elbows on the floor look front and try to keep on pulling your hands backward now find that resistance with your hands pull your hand backward and try to elevate high from your head press your hands down a little bit high from your head into this pink posture keep on rolling your shoulders backward keep on elevating high from your thoracic reason keep elevating instead of bending backwards

now again press your hand on your mat and then straighten your arms into this cobra pose look front inhale exhale there keep stretching your spine backward now make a couple finger with your both hands and try to get the height from the floor press your fingertips down rotate your shoulders backward hold on there four five four three two and one now drop your elbows on your mat look front and again try to elevate high from your thoracic region lift your head up completely high go slow feel that stretch on your thoracic reason

don’t let your shoulders go forward rotate your shoulders backward and be engaged for last three inhale exhale there two and one now press your palms again on your mat and then lift your chest up look front rotate your shoulders backward now move your neck side to side right side and then left side lift your head up and the lower head down now rotate your neck clockwise one be engaged feel that i stretch on your spine on your neck two keep rotating your neck three four and five

on the other side rotate your neck one two three four and five exhale again forearms on the floor and try to add a bit high from your thoracic raise and lift your head up now bring your hands beside your chest now inhale roll your shoulders back and try to elevate high from the thoracic region into cobra pose elbows are bent don’t keep them straight this time and then exhale press your palms move your hips back into the child pose go slow

now bring yourself forward into the cobra pose roll your shoulders back put your hips on your mat lift your head up and then exhale again move your hips back into the child pose inhale swing yourself forward into the cobra pose stretch your abdomen roll your shoulders back extend your spine backward and then exhale move your hips back into the child pose inhale one more time swing yourself forward into the cobra roll your shoulders back open up your chest make a cup of finger if you can

hold on there four five four three two and one now press your palms on your mat and then roll back into the child pose inhale again swing yourself forward into the cobra pose roll your shoulders back open up your chest and look front elbows are bent instead of bending backward try to elevate high from your thoracic reason sustain this elevation from your chest up towards the ceiling reaching high hold on there for five

four three two if you have lower back pain then be careful of it no need to extend too much out one now tuck your toes under and then we will do upward facing dog lift your hips up lift your thighs of the floor lift your knees off the floor and bring your hips close to your palms keep on tucking your toes under and keep on pushing your heels backward move your legs backward and forward tuck your back toes under tuck your back toes under everyone and hold for three two and one now bend your knees and then release back to the child pose and relax here

now with the next generation swing yourself forward into the cobra pose so we are doing here we are doing all the cobra variation in this in this slow and gentle vinyasa flow okay now put your left hand in front of your face on your mat and then adjust your pelvis on your mat now bend your right leg at the knee and bring your right leg close to your chest and hook your right arm in your hook your right arm on your leg and look front one two keep stretching three four

five keep stretching six try to bring your right foot close to your close to the floor seven eight nine and then ten release your right leg on your mat bring your left hand in front sorry bring your right leg in front and bend your left leg at the knee okay left leg in your left arm and then bring your foot close to the floor and hold on here one two three four five and then exhale release your leg down on your mat and then bend completely forward on your abdomen now fold your both legs in front so you fold and drop your forehead on your arms feet turned out into this crocodile pose

begin to focus on your breath begin to understand that natural flow of your breath inhale through alone to inhale through your nose and then exhale now press your palms on your mat once again inhale swing yourself forward into the cobra pose Bhujangasana roll your shoulders back open up your chest and try to lift your head up now this time you can bend backwards keep on bending backward and then exhale press your palms on your mat and then roll back on your toes for the downward facing dog pedal out your legs one by one bend your one leg at a time

now from here we will when we will go into camel pose bend your knees and try to drop your both knees on your mat and then move your hips backward into the child pose now from here walking both hands to the left side keep on walking your hands to the left side and then put your left hand on your left heel

now keep your right arm up over the air and then try to push your hips forward and then look at your right palm open up your chest elevate high be cool careful of your lower back if it’s having a lot of pressure in this posture then immediately relax and take the support of the wall exhale release your hips down first release your hips and then switch on the other side the same way we are going to get in from the other side press your palm lift your chest up roll your shoulders back

lift high and hold for five four three two and one now first move your hips backward and then lower your head down inhale sweep your arm up again switch on the other side push your hips forward look up height over the ceiling hold palm facing down towards the floor two three four and five exhale on the other side move your hips back first now switch on the other side grab your right heel with your right hand rotate your shoulder backwards push your hips up and then open up your chest look at your palm reach high and hold for five four three two and then one exhale slowly gently move your hips back and then rest into the child pose take your time to relax release the posture

so now press your palms on your mat and then swing your both legs forward into dandasana now grab your big toes with your both hands as you inhale lift the chest up and then exhale bend your elbows and then lower your head down

stretch your spine keep on bending forward grab your all toes with your both hands and again start to bend down deepen the posture with every exhalation keep bending down now grab your outer edges of your feet lift your chest up bend your bend your knees and touch your abdomen on your thighs and lower your head down on your foot on your lower legs

inhale lift the chest up now make your toes pointed and then bring your hands back behind your hips take a one elbow distance from the wall sorry from your hips bend your legs at the knee and reach the hips high for the reverse table top drop your head down backward reach hips high stay for three two feel that stretch enjoy and one exhale release your hips on your mat and then completely lie down on your spine how do your thighs hug your legs and roll over your spine keep on rolling keep rolling

now relax your legs completely forward rotate your shoulders backward turn your palms up now with the next inhalation bend your both legs at the knee and then reach your legs high adjust your both into halas sorry so keep your body engaged from your shoulders to your legs one and final drop your both legs down behind your head nice

now and try to find the balance on your hips straighten your both legs forward keep your spine straight left straight and hold on there one fix your keys on your one point two three four and five now grab your inner arches of your feet with your both hands and completely lie down on your spine into happy baby pose legs open keep on pulling your legs down towards the floor inhale exhale just enjoy the stretch

now exhale release your legs forward and then relax your spine relax your hands turn your palms up and close your eyes and relax into savasana just observe your breathing pattern flow deepen your breath with each and every round of your inhalation and exhalation palm facing up and feel the sensation that is coming over your body through the practice stretch your both hands up above your head interlock your fingers make your toes pointed stretch your entire body from top to bottom bottom to top bend your left leg at the knee turn on your right side now press your palm on your mat and sit in any comfortable pose that you like adopt any mudra that you prefer for yourself

let’s finish today’s session with one time home and three times shanti together inhale bring your hands together in front of your heart center bow your head down rub your hands together place it on your whole body on your face on your head on your shoulders legs all the way around

now one more time rub your hands together place it on your closed eyes begin to open up your eyes with a great smile on your face and namaste to everyone show some gratitude towards the mother nature towards the humanity and open your eyes