Yoga For Beginners

By Yoga, Yoga for Beginnersyoga, yoga for beginners

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 ashtanga 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 everybody i hope you are safe and healthy welcome back to the ashtanga sessions

once again so again we are going to start discussing about the pauses how this ashtanga intermediate series is looking like so for that just let’s start with the chanting of om and the opening mantra of ashtanga for that you can sit comfortably on your mat or you can also we also chant it while standing so for that keep your spine straight close your eyes bring your palms together in front of your chest again you can wait with me or after me whichever is more comfortable for you

keep your breath calm soft yet deep and rhythmic again take a deep inhale when your head forward pray to god feel the positivity inside your body inside your mind think about the positive stuff lift your head up release your both arms down gently open your eyes

now we are going to tell we are going to talk about this sun salutation a and b in this video session so just like primary series of ashtanga we follow the same sun salutation a and b for five five times to get a nice warm up so that our muscles and all the joints can feel a proper warm-up we can feel that intensity inside our body we feel that you know fire which will always lead us injury-less session then we’ll follow the rest of the sequence in other assassins

as well so in intermediate series it is mostly about back bending they are like forward bending also deep forward bendings there are some variations of head distance as well so whichever are the posture these are very advanced pulsar in the advanced like in the intermediate series of ashtanga so make sure again as i said in the previous session if your body is not ready stick with the primary series keep on performing that daily but if you feel okay

if you feel after so many month practice then you can move ahead to the intermediate series processors the finishing sequence is also going to be the same as in primary series just the pauses in middle it is going to be changed intermediate series it is about back bending as i said because it these back bending pauses it makes our spine more supple it increases the efficiency of the spine so that our prana our vital force vital energy can flow freely

so it is also known as nadi sodhana nerve cleansing this series the primary series is known as the therapy for the joints yoga chikitsa and similarly the advanced series is known as is you know which is which has got a focus on your strength so let’s talk about without further ado what are these sun salutation postures

so firstly you are going to start sunshine rotation always in front of your mat take a one foot gap from the front edge of the mat stand in samasthiti samasthiti is not considered as a posture but it is a condition where you should be in before starting any kind of postures so that you can start from evenness what if you have we don’t have symmetrical body you always lay your weight on one side your one side of the muscles are weak one side of the muscles are tight

one side of the muscles are flexible in that way so unevenness is there but you have to start from evenness everything should be equal then you can stretch your body in different directions right so samasthiti for that bring your feet together stand in front of your mat engage your front thigh muscles pull the kneecap slightly up keep your pelvic neutral keep your glutes muscles engaged keep your core engaged do not tilt your pelvic forward or back keep your chest open keep your chin parallel to the ground from here spend five breath here look at your tip of the nose

now from here you are going to start sun salutation a so you’re going to do it for five rounds so as you inhale you will lift your arms sideways and then you will join your palms over your head look at your thumb you can keep your arms separate as well if you have shoulders as you exhale you can micro bend your knee or you’ll engage your front thigh muscles then you will bend forward and then from there on you can extend your legs when your spine is straight keep your palms

beside your feet you can adjust the block here as well if your palms are not reaching the floor look at your tip of the nose sift your body weight forward lengthen your spine just open as you inhale lift halfway up you can adjust the block in front of your feet as well lengthen your spine in the third posture and a half forward fold as you exhale you can bring your palms down or you can keep your palms over the block you can take your legs one by one back

or you can jump you can bend your knees look forward between your palms and then you can jump back like this or you can step back into chaturanga dandasana which is known as lower plank or you can do one more thing if you are a beginner uh not a beginner but you are having some struggle here you can come into high plank position and then from there on you can bend your elbows and chaturanga dandasana keep your entire body in one line keep your elbows are at 90 degree angle forearms

perpendicular to the floor upper arms parallel to the floor keep your gaze at your tip of the nose do not look forward or down too much keep your back of the neck straight as well as you inhale press your palms down point your toes one by one back lift your chest up shoulders back and look up or look forward upward facing dog urdhva mukha svanasana as you exhale tuck your toes one by one lift your hips up adho mukha svanasana you can do it without the block as well

so firstly lengthen your spine you can keep your heels up you can micro bend your knees lengthen your spine first then you can try to extend your legs now from here in downward facing dog you’re going to spend five breath you’re going to hold the posture for five breath after spending five breath from here firstly micro bend your knees look forward you can jump or you can step your feet forward or you can jump forward come into standing half forward fold from here

on as you exhale completely down tadasana full forward fold as you inhale micro bend your knees first then join your palms upward urdhva namaskar then as you exhale release your arms down samasthiti so this is your sun salutation a surya namaskara a sun salutation a is less challenging than sun salutation b so we perform five five rounds of sunshine rotation a and b but in case if you live around an area where it is like too much humid where it is humidity

so much then you tend to get tired in sun salutation very much then i suggest you to not jump back if you have any kind of elbow issues solar issues do not jump back you know if you are a beginner if you have a lot of injury i have already said it that you can stick with the primary series or some hatha yoga practice as well intermediate series only you’re allowed if you are you know kind of master of primary series you can you like you have gained a mastery of or your body is too much flexible

you don’t have a stiff body you don’t have injury right so in that way you can practice on solution a in a humid case you can practice five rounds of sun solution a and three rounds of sunsets and b but you need to understand is your body feeling proper warmed up or not now let’s start the sunset rotation b so we were talking about the sun celebration a surya namaskar a we are going to perform it five times after five times we are going to move ahead to sunset origin b

sun salutaion has got nine vinyasas sun television b has got 17 vinyasas how let’s have a look stand in summer city in front of your mat again apply all the principles of samasthiti you’re gonna stay here for five breath again so as you inhale you will bend your knees set your hips back make sure that you can look your toes for chair pose it starts with the chair pose and then from here on you can lift your arms up if you feel that lifting the arms up is too much intensive

you can join your palms together in this way also you can keep your arms separate or join your palms together however you are feeding make sure that your thighs will reach down so that they can get almost parallel to the ground as you exhale you will firstly go down and then try to straighten your legs pull forward forward inhale halfway up look at your third eye point lengthen your spine exhale step or jump back into chaturanga dandasana force the high plank then press yourself down inhale upward facing dog urdu look at your third eye point or towards the ceiling as you exhale


downward facing dog from here as you inhale turn the left heel in extend the right leg slightly back then bring your right foot forward for warrior a and lift your arms up make sure that your both hips are in one line your left foot at 30 to 45 degree right knee at 90 degree and then as you exhale bring your palms down take the right leg back chaturanga inhale upward facing dog exhale downward facing dog change the leg change the side inhale left foot forward lift your arms up

you can look up at your thumb or forward whichever is good for you core engaged hips in one line press the outer edge of the back foot down on the mat as you exhale bring the palms down left leg back chaturanga inhale upward facing dog exhale downward facing dog now you are going to hold downward facing dog for five breath again so after spending five breath here you’re again going to jump or step forward as you inhale bend your knees

lift your heels up step up jump forward come into standing half forward pull as you exhale full forward fold first inhale bend your knees lift your arms up with utkatasana chair pose and as you exhale samasthiti so this is sun salutation b surya namaskara b so we took 17 steps to complete sunset rotation b these sunset rotation a and b are very important specifically if you want a proper warm up now this astanga sensor edition is a bit different from hatha yoga sensory rotation it is a bit intensive hatha yoga center reduction is a bit gentle

and well through it for the beginners this consideration is going to provide you some kind of heat energy and it’s good for your joint it’s good for your strength good for your like leg muscles your ankle your knee so it has got benefits also so much it always warms you for the rest of the sequence for the following uh upcoming standing process and for the rest of the series so that’s about the sun saturation a and b i hope you find it useful informative so we are going to close this session again so again you can sit comfortably on your mat

or while standing up wherever you are if you have practiced it be comfortable keep your spine straight join your palms together keep your eyes closed keep your breathing relaxed no rush no rapidness inhale

rub your palms once again place your palms on your eyes feel this heat this very positive and soothing energy and slowly drop your palms down gently open your eyes now we are going to discuss about rest of the sequence in other sessions so until then be safe enjoy your life be happy namaste

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