Ashtanga ( BAI 5)
Feet togrther...inhale slowly bring your arms up from side...join your
hands...exhale bring to heart center...close your eyes..chin down...pay your
attention on the breath..forget everything...no more tentions...no more
worries...bring your whole attention to the breath...relax your body and
mind..slowly open your eyes..chin up..welcome to Ashtanga yoga...inhale bring
your arms up.. exhale slowly bring your arms down and place your hands on your
waist.. feet a part about 2 feet.. inhale slowly chin up.. open
shoulders...drop your head back relax your neck..exhale chin down..touch your
chin on the color bone...suck your belly...inhale...exhale, inhale...exhale,
inhale...exhale, last.. inhale..drop your head back..relax your neck..hold
5.....4....3....2.....1..exhale chin down...touch your chin on the color bone..
hold your breath out..5....4.....3.....2.....1...in the same position start
rot
ation of your head in clockwise direction...left..back..right...down..inhale up...exhale down..inahle up..exhale down..4....5....6....7...8. chin down...now reverse..right..back..left..down..inhale up..exhale down.. 6...5....4.....3....2....1..chin down... inhale chin up..exhale now push your hip left..forward..right ..back...continue.. 2...hip rotation...3...make big circles..4...5....6...7...8...9...10...now reverse... right...back...left...forward...9....8...7....6....5....4....3.....2....1...inhale center... open shoulders...Elbows back...push your chest forward...now slowly bend forward...Elbows up...chin up...look forward..if you cannot look down...inhale center...exhale...slowly push your hip forward...arch back..look up.. if you can
look back...inhale center... exhale forward...inhale center...exhale back.., inhale center... exhale forward...inhale center...exhale back..,inhale center... exhale forward...inhale center...exhale back.., inhale center... exhale forward...inhale center...exhale back.., inhale center... exhale forward...inhale center...exhale back.., 1 more..inhale center... exhale forward...inhale center...exhale back.., last...inhale center...exhale..slowly bend forward..take your arms back...interlock your fingers...open your shoulders.. now slowly bend more forward..lose your spine & shoulders.. multi go more down...6...5.....4.....3.....2.....1..inhale up..
.exhale ..now place your hands on your thighs... slowly slide down...push your forward... arch back... if you can look back...beginners just look up...5....4....3....2......1..inhale center...exhale.... inhale bring your arms up from side... interlock your fingers...open your palms out... Elbows staright...open shpulders... exhale...nwo slowly bend right.. look staraight... inhale center... exhale left.. inhale center...exhale right...inhale center...exhale left, inhale center...exhale right...inhale center...exhale left, inhale center...exhale right...inhale center...exhale left , two more.. inhale center...exhale right...inhale center...exhale left, inhale center...exhale right...inhale center...exhale left, come on last... inhale center...exhale fully bend right, Elbows straight..open shoulders...beginners can take support...multi try to look up..6...5....4....3.....2....1....inhale center...exhale left ...6....5.....4......3.....2......1...inhale center...exhale bring your arms down to shoulder level.. feet some more wide about 3 feet.. inhale open shoulders... exhale now slowly bend forward.. and twist your spine right...drop your left hand in the center on the floor...raise your right arm up...look up.. inhale center look forward..exhale same to the left... inhale center..exhale...inhale center... exhale, inhale center... exhale, inhale center... exhale , inhale center... exhale , in
hale center... exhale , inhale center... exhale , inhale center... exhale, inhale center..two more... exhale, inhale center... exhale , inhale center... exhale , come one last...inhale...exhale...twist your spine.. multi can catch your right toe or right ankle.. twist your spine more....look up... beginners just drop your hand and look up...6....5.....4.....3......2.....1...inhale cneter...exhale...Multi catch your toe or ankle...6.....5....4....3.....2.....1.. inhale center and look forward... multi catch your both toes...beginners can catch your ankle or sim bone...exhale slowly stretch your spine down as much as you can...insert your head between the knees...6....5....4.....3....2.....1...inhale slowly up.. exhale jump center... shake your legs... relax your thighs...come forward... all of you please come front of your mat...feet together.. inhale bring your arms up from side...exhale bring to heart center... close your eyes...relax with your breath for few seconds......********************************************************************************* slowly open your eyes... now six rounds Ashtanga sun salutations with jump...inhale arch back...bring your arms up from side...push your hip forward..open shouldres...look up...exhale slowly bend forward.. open your spine and shulders.. drop your hands beside your feet or catch your ankles...touch your fore head on the kneee or sim bone....inhale now slowly chin up...jump back...plan..hip center.. look forward...exhale chaturanga.. beginners can drop your ches
t and chin on the floor...ashtanga...inhale up ward...Elbows straight... stretch your toes back..open shoulders...look up...exhale down ward...heel s down, head down...inhale jump between the hands...exhale front bend...inhale arch back... exhale namaste... 5 more rounds..inhale arch back... exhale front bend...inhale chin up and jump back plank, look forward...exhale chaturanga...inhale upward...exhale downward... inhale jump between the hands... exhale front bend...inhale arch back...exhale namaste... inhale arch back... exhale front bend...inhale chin up and jump back plank...exhale chaturanga...inhale upward...exhale downward... inhale jump forward... exhale front bend...inhale arch back...exhale namaste...two more...inhale arch back... exhale front bend...inhale chin up and jump back, look forward...exhale chaturanga...inhale upward...exhale downward... inhale jump forward front bend... exhale front bend...inhale arch back...exhale namaste... last one inhale arch back... exhale front bend...inhale chin up and jump back plank.., look forward...exhale chaturanga...inhale upward...exhale downward... inhale jump forward... exhale front bend...inhale arch back...exhale namaste... close your eyes...enjoy the rhythm of your breath... focus your mind on the breath... slowly open your eyes... now the ashtanga flow... inhale arch back...push your hip more forward...open
shpulders look up... multi go down & look back...5....4.....3.....2.....1...exhale slowly bend forward...catch your ankles... stretch your spine...touch your fore head on the knees or sim bone... multi can stretch and slide your hands back...6....5.....4.....3....2......1.....place your hands beside your feet...inhale chin up...and raise your body eith the support of your hands and jump back...downward... elbows down...head down...hold...6.....5....4.....3.....2....1...here inhale slowly bring your left foot between the hands...exhale hip down and raise your hands to side shoulder level... multi can drop your right elbow...and open your left knee out...chest down...beginners can take the support of your knee...if you cannot drop your right knee...6....5....4....3.....2....1...inhale twist your spine right...beginners can drop your left hand in side of your left foot...place your right hand on the waist..open shouldres...look up... multi can take your left arm underneeth the left thigh... right arm back...catch your left wrist...or hook your fingers...hip down ..open shoulders..look up...6.....5.....4......3.....2.....1....in the same position... bring your right foot a bit forward... and slowly keep your left knee staright... beginners just catch your ankle...and catch your left thigh from back...with your right hand...if you can look up or look straight....6....5.....4.....3....2......1... inhale drop your hands....right elbow up...bend your knee...look forward...exhale take your left leg back...downward..elbows down..head down...6...5...4.....3......2....1...now the same with your rigt leg...inhale bring your right foot between t
he hands...exhale hip down and raise your armsshoulder level... if you can drop your left elbow..open your right knee out...chest down...6.....5....4....3.....2.....1...inhale twist your spine left... place your right hand inside of your right foot...place your left on the waist beginners look up... multi hug your thigh...hip dowwn...open shoulders...look up...6.....5.....4.....3....2......1... left foot a bit in/forward...inhale keep your right knee straight...if you cannot catch your ankle...and catch your right thigh with your left hand from back...if you can open shouldres and look up...6....5....4.....3.....2.....1...inhale drop the hands...left elbow up... right knee bend...look forward...exhale take your right leg back...down ward.....multi keep your feet together... beginners can keep your feet wide...6....5....4.....3....2.....1... now the 2nd round...inhale now again bring your left foot between the hands...exhale hip down...inhale bring your arms up from side...open shoulders...join your hands...multi can drop your right elbow...open shoulders..look up...if you cannot elbow up and drop your knee...6...5.....4....3.....2.....1...inhale slowly bring your hands to heart center... exhale twist your spine to left...drop your right Elbow out side of your left knee...hip down...look up...if you can drop your elbow...if cannot drop your knee...6....5....4....3.....2....1...inhale drop the hands...beginners knee up...drop your right elbow...and now slowly keep your left knee straight...catch your left ankle with your right hand...and twist your spine left..place your left hand on the waist..open shoulders...look up... multi can drop your right hand out sidenof your left foot...twist your spine and raise your left arm up...revolving triangle...6....5....4.....3....2....1...inhale drop the hands...roght elbow up..left knee bend..look forward...exhale take your left leg back...d
ownward...6....5.....4.....3.....2....1...same with your right leg...inhale bring your right foot between the hands...exhale hip down...or drop your knee...inhale bring your arms up...join your hands...open shoulders...can can drop your left elbow.. open shoulders..look up.....6....5.....4.....3.....2....1...slowly bring your hands to heart center...exhale turn right...drop your left Elbow on the right knee...hip down...twist your spine..look up...if you cannot drop your knee......6....5.....4.....3.....2....1...inhale drop the hands... beginners knee up..and drop your left elbow...adjust the distance between the feet...both feet should be in a line...slowly keep your right knee straight...catch your right ankle with your left hand...exhale twist your spine...place your right hand on the waist...multi can drop your hand out...and raise your right arm up...revolving triangle ...6....5.....4.....3.....2....1...inhale drop the hands...knee bend..elbow up...look forward...exhale take your right leg back... downward......6....5.....4.....3.....2....1...inhale slowly drop your knees...join your both big toes...exhale push your hip back...child pose relax for few seconds...drop your Elbows...lose your spine and shoulders...relax...********************************************************************************** inhale slowly push your hip forward...and slowly hip down...Elbows straight..open shoulders...look up...hold ...6....5.....4.....3.....2....1...exhale keep your toes...push your hip up...downward..elbows down...head down..last round..hold.....6....5.....4.....3.....2....1...here inhale now slowly raise your left leg up as much as you can...knee straight...toes up...multi open shoulders and try to drop your crown of the head on the floor......6...try as much as you can...be co
mfortable...5.....4.....3.....2....1...exhale...fold your left knee...drop your left calf between the hands...hip down...stretch your right toes..multi if you can stretch your left leg forward...stretch your toes...open shoulders.. inhale bring your arms up...join your hands...BEGINNERS JUST HOLD...like this ...6....5.....4.....3.....2....1...inhale in the same position..slowly fold your right knee...take your right hand back ...catch your right ankle...bring your left arm a bit down... still if you can..catch your right toes with your right Elbow...catch your opposit wrist look up...multi if you can...catch your right big toe with your right hand..and twist your Elbow... open your shoulders...pigeon pose...hold ...6....5.....4.....3.....2....1...inhale drop your hands & foot...exhale drop your fore head on the sim bone..stretch your arms forward.. if you can drop your fore head on the floor.. hold ...6....5.....4.....3.....2....1...inhale slide your hands back...place your hands on the floor...push your hip up..place your left foot between the hands.. keep your right toes...exhale push your body forward...keep your left knee straight...raise your right leg parellel to the groud..now drop your left hand infront of your left foot.. inhale now slowly raise your right arm...turn your whole body right...try to look up...beginners drop your left hand complet
ely...if you can turn your whole body and look up......6....5.....4.....3.....2....1...inhale drop the hands...bend your left knee...drop your right leg back...look forward...exhale...take your left leg back...down ward ...6....5.....4.....3.....2....1...now the same with your right leg...inhale...raise your right leg up as much as you can...left elbow down.. multi open shoulders..drop your crown of the head on the ground......6....5.....4.....3.....2....1...exhale...multi stretch your leg directly forward...knee straight..toes out...inhale bring your arms up..join your hands...open shoulders..look up...beginners just stay normal......6....5.....4.....3.....2....1...inhale fold your left knee..take your left hand back..catch your left ankle...bring your right hand a bit down...still if you can catch with your Elbow joint...open shoulders..chin up...still if you can...catch your toe and twist your Elbow......6....5.....4.....3.....2...keep smile...1...inhale drop the hands and foot...exhale stretch your arms forward...drop your fore head on the knee or sim bone......6....5.....4.....3.....2....1...now keep your left toes..slide your hands back.. push your hip up...keep your right foot between the hands...look forward..exhale push your body forward...keep your right knee straight...raise your left leg up parellel to the ground...place your right hand infront of your right foot.. or place right finger tips... inhale turn your whole body left...balance ...try to look up......6..try as much as you can..5..focus...4.....3.....2....1...inhale drop the hands...bend your right knee... drop your left leg back...look forward...exhale take your right leg back..
.downward......6.head down...heel s downn...5.....4.....3.....2....1...open shoulders.. chin up...look forward...inhale jump...between the hands...now catch your elbows...place your hands under your elbows...exhale stretch your spine...Elbows straight...open shoulders..touch your fore head on the knees..or sim bone......6....5.....4.....3.....2....1...inhale arch back...push your more forward...open shoulders...look up...multi look back.. exhale namaste...close your eyes...inhale deep...exhale...inhale....exhale....inhale....exhale...let the breath be normal...slowly ope your eyes...inhale bring your arms up...exhale bring ur arms down... shake your legs... go center of your mat...sit either in easy posture or in lotus pose...take chin mudra or dhyan mudra...whatever you feel comfortable...spine and neck relaxed...close your eyes...relax for 1min...witness the flow of your bearth... let the breath be normal...and natural..just follow the breath..to relax your body...mind...and... soul...********************************************************************************** slowly open your eyes...slowly release the mudra...and slowly stretch your legs forward...shake ur legs...now ..sitting postures...feet together...fold your right knee.. sit in half diamond pose...elbow oput knees closer...beginners can drop your buttocks on the foot...inhale bring ur arms up...toes facing up...exhale slowly bend forward...catch your toes...elbow..or ankle...wherever you can...drop ur Elbows...stretch your spine forward...touch your fore head on the knee or sim bone...hold...6....5.....4....3....2.....1..inhale slowly up...exhale bring ur arms down...now open your right knee 90 degrees to the left leg...catch ur right knee with ur left hand...twist ur spine... look back...inhale now slowly raise ur right arm up...exhale slowly bend forward in the same direction...try to catch
ur left toe.. elbow or ankle..wherever you can...open shoulders...twist ur spine...drop ur left shoulder..look up...beginners just look right side......6....5.....4....3....2.....1....inhale slowly up in the same direction... exhale twist your spine center...bring ur arms down.. inhale slowly bring ur right foot out side of ur left knee,...exhale press ur right knee left..place your left Elbow out side of ur right knee..catch ur right sim bone..or right foot...drop ur right hand back...twist ur spine...look back...multi..if you can insert ur hand from the knee joing..underneeth the right thigh...take ur right hand back...hook ur fingers...align ur shoulders..look back......6....5.....4....3....2.....1..inhale center...exhale bring ur arms down..stretch ur leg forward...shake ur legs...now the same with ur left leg...fole ur left knee...sit in half diamond pose.. elbow out or underneeth the buttocks...inhale bring ur arms up...open shoulders...exhale... catch ur elbow...or toe...or ankle..touch ur fore head on the knee or sim bone......6....5.....4....3....2.....1..inhale up...exhale bring your arms down...now open ur left knee 90 degrees to the right leg... catch ur left hand with ur right hand and look back...inhale raise ur left arm up...look back...exhale slowly bend forward in the same direction...catch ur toe or elbow...or ankle wherever you can...multi drop ur shoulder...twist ur spine and look up......6....5.....4....3....2.....1..inhale slowly up in the same direction..exhale turn forward and bring ur arm down...inhale now bring ur left foot out side of ur right knee...exhale press ur left knee towards right...place ur right Elbow out side of ur left knee...twist ur spine...catch ur right sim bone...or left foot...drop ur left hand back..twist ur spine...align ur shoulder...look back or look left......6....5.....4....3....2.....1....inhale center...exhale bring ur arms down... stretch ur leg forward..shake ur legs...now the abdominal excercise...feet apart about 2 feet...slowly fold ur knees up...palm of the foot on the ground...now slowly bring ur arms forward and interlock ur fingers...Elbows straight...open shoulders...inhale slowly go back as much as you can...chin a bit up..hold ...6....5....keep smile......4....3....2.....1...now slowly raise ur right leg up as much as you can...knee straight...toes out...beginners can catch ur sim bone...if you can okay......6..open shoulders...5.....4....3....2.....1.. exhale..slowly drop ur right foot...inhale raise ur left foot up......6....if you want catch ur sim bone....5.....4....3....2.....1..exhale drop ur left leg..inhale now both legs up...knee straight...toes out...open shoulders...beginners can catch ur sim bones... and chin up.....6....5.....4....3....2.....1....exhale fold ur knees... roll ur spine...1....2...3...4...last... 5... up...shoulder stand...knees straight...toes out...try as much as you can......6....5.....4....3....2.....1.... exhale now slowly try to drop ur feet behind ur head...stretch ur arms back multi level......6....5.....4....3....2.....1.. inhale slowly drop ur hip with the support of ur hands...fold ur knees...stretch ur legs forward...exhale... now place ur hands beside ur head fingers facing in...Elbows up...inhale...push ur shoulders and chest up...insert ur head in...drop ur crown of the head on the floor...now stretch ur arms back...join ur hands.... bring to heart center... stretch ur toes out...multi... if you can stretch ur arms up... raise ur legs up......6....5.....4....3....2.....1....exhale drop ur neck with support of ur hands...slowly roll ur head left and right...relax ur neck... feet together... bring ur arms up...interlock ur fingers... inhale stretch ur arms back... exhale hug your right knee...touch your fore head on the knee...hold ..multi...stetch your knee...catch your calf...and touch ur fore head on the sim bone...hold.....6....5.....4....3....2.....1....inhale stretch...stretch ur leg out...exhale hug ur left knee... multi stretch ur knee.catch ur calf......6....5.....4....3....2.....1..inhale stretch...exhale...open ur arms shoulder level...palms facing down...feet together... inhale..now slowly bring ur both legs up... knees straight...toes out...exhale now slowly drop ur legs right...turn ur face left...hold.......6....5.....4....3....2.....1...inhale slowly raise ur legs up...exhale now slowly drop ur legs left...turn your face right...shoulders down......6....5.....4....3....2.....1.... inhale center...exhale slowly drop ur legs... feet a part...bring ur hands down, keep beside ur hip... palms facing up...relax all muscles and joints...gently close ur eyes...for 3 minutes...do not open ur
eyes...do not move ur body... dead pose ...corpse pose...relax... drop ur body...forget ur surroundings...relax....relax...and relax...******************************************************************************************************************************************************************** slowly move ur fingers and toes...slowly bring ur arms up...interlock ur fingers...keep ur feet together...take a deep inhale...stretch ur arms back...open ur palms out...stretch ur toes out...stretch ur whole body from fingers to toes...exhale...slowly fold ur knees up...place your hands under ur neck...slowly turn ur whole body right...slowly come to sitting pose...eyes remain closed...if you can ..sit in lotus pose...if not sit in easy posture...no problem......take chinmudra...now kapalbhati breathing excercise...exhale with force..irrespective of inhale... focus on your exhale...while exhaling strongly compress ur stomach in...strongly suck ur belly in...ready
ation of your head in clockwise direction...left..back..right...down..inhale up...exhale down..inahle up..exhale down..4....5....6....7...8. chin down...now reverse..right..back..left..down..inhale up..exhale down.. 6...5....4.....3....2....1..chin down... inhale chin up..exhale now push your hip left..forward..right ..back...continue.. 2...hip rotation...3...make big circles..4...5....6...7...8...9...10...now reverse... right...back...left...forward...9....8...7....6....5....4....3.....2....1...inhale center... open shoulders...Elbows back...push your chest forward...now slowly bend forward...Elbows up...chin up...look forward..if you cannot look down...inhale center...exhale...slowly push your hip forward...arch back..look up.. if you can
look back...inhale center... exhale forward...inhale center...exhale back.., inhale center... exhale forward...inhale center...exhale back..,inhale center... exhale forward...inhale center...exhale back.., inhale center... exhale forward...inhale center...exhale back.., inhale center... exhale forward...inhale center...exhale back.., 1 more..inhale center... exhale forward...inhale center...exhale back.., last...inhale center...exhale..slowly bend forward..take your arms back...interlock your fingers...open your shoulders.. now slowly bend more forward..lose your spine & shoulders.. multi go more down...6...5.....4.....3.....2.....1..inhale up..
.exhale ..now place your hands on your thighs... slowly slide down...push your forward... arch back... if you can look back...beginners just look up...5....4....3....2......1..inhale center...exhale.... inhale bring your arms up from side... interlock your fingers...open your palms out... Elbows staright...open shpulders... exhale...nwo slowly bend right.. look staraight... inhale center... exhale left.. inhale center...exhale right...inhale center...exhale left, inhale center...exhale right...inhale center...exhale left, inhale center...exhale right...inhale center...exhale left , two more.. inhale center...exhale right...inhale center...exhale left, inhale center...exhale right...inhale center...exhale left, come on last... inhale center...exhale fully bend right, Elbows straight..open shoulders...beginners can take support...multi try to look up..6...5....4....3.....2....1....inhale center...exhale left ...6....5.....4......3.....2......1...inhale center...exhale bring your arms down to shoulder level.. feet some more wide about 3 feet.. inhale open shoulders... exhale now slowly bend forward.. and twist your spine right...drop your left hand in the center on the floor...raise your right arm up...look up.. inhale center look forward..exhale same to the left... inhale center..exhale...inhale center... exhale, inhale center... exhale, inhale center... exhale , inhale center... exhale , in
hale center... exhale , inhale center... exhale , inhale center... exhale, inhale center..two more... exhale, inhale center... exhale , inhale center... exhale , come one last...inhale...exhale...twist your spine.. multi can catch your right toe or right ankle.. twist your spine more....look up... beginners just drop your hand and look up...6....5.....4.....3......2.....1...inhale cneter...exhale...Multi catch your toe or ankle...6.....5....4....3.....2.....1.. inhale center and look forward... multi catch your both toes...beginners can catch your ankle or sim bone...exhale slowly stretch your spine down as much as you can...insert your head between the knees...6....5....4.....3....2.....1...inhale slowly up.. exhale jump center... shake your legs... relax your thighs...come forward... all of you please come front of your mat...feet together.. inhale bring your arms up from side...exhale bring to heart center... close your eyes...relax with your breath for few seconds......********************************************************************************* slowly open your eyes... now six rounds Ashtanga sun salutations with jump...inhale arch back...bring your arms up from side...push your hip forward..open shouldres...look up...exhale slowly bend forward.. open your spine and shulders.. drop your hands beside your feet or catch your ankles...touch your fore head on the kneee or sim bone....inhale now slowly chin up...jump back...plan..hip center.. look forward...exhale chaturanga.. beginners can drop your ches
t and chin on the floor...ashtanga...inhale up ward...Elbows straight... stretch your toes back..open shoulders...look up...exhale down ward...heel s down, head down...inhale jump between the hands...exhale front bend...inhale arch back... exhale namaste... 5 more rounds..inhale arch back... exhale front bend...inhale chin up and jump back plank, look forward...exhale chaturanga...inhale upward...exhale downward... inhale jump between the hands... exhale front bend...inhale arch back...exhale namaste... inhale arch back... exhale front bend...inhale chin up and jump back plank...exhale chaturanga...inhale upward...exhale downward... inhale jump forward... exhale front bend...inhale arch back...exhale namaste...two more...inhale arch back... exhale front bend...inhale chin up and jump back, look forward...exhale chaturanga...inhale upward...exhale downward... inhale jump forward front bend... exhale front bend...inhale arch back...exhale namaste... last one inhale arch back... exhale front bend...inhale chin up and jump back plank.., look forward...exhale chaturanga...inhale upward...exhale downward... inhale jump forward... exhale front bend...inhale arch back...exhale namaste... close your eyes...enjoy the rhythm of your breath... focus your mind on the breath... slowly open your eyes... now the ashtanga flow... inhale arch back...push your hip more forward...open
shpulders look up... multi go down & look back...5....4.....3.....2.....1...exhale slowly bend forward...catch your ankles... stretch your spine...touch your fore head on the knees or sim bone... multi can stretch and slide your hands back...6....5.....4.....3....2......1.....place your hands beside your feet...inhale chin up...and raise your body eith the support of your hands and jump back...downward... elbows down...head down...hold...6.....5....4.....3.....2....1...here inhale slowly bring your left foot between the hands...exhale hip down and raise your hands to side shoulder level... multi can drop your right elbow...and open your left knee out...chest down...beginners can take the support of your knee...if you cannot drop your right knee...6....5....4....3.....2....1...inhale twist your spine right...beginners can drop your left hand in side of your left foot...place your right hand on the waist..open shouldres...look up... multi can take your left arm underneeth the left thigh... right arm back...catch your left wrist...or hook your fingers...hip down ..open shoulders..look up...6.....5.....4......3.....2.....1....in the same position... bring your right foot a bit forward... and slowly keep your left knee staright... beginners just catch your ankle...and catch your left thigh from back...with your right hand...if you can look up or look straight....6....5.....4.....3....2......1... inhale drop your hands....right elbow up...bend your knee...look forward...exhale take your left leg back...downward..elbows down..head down...6...5...4.....3......2....1...now the same with your rigt leg...inhale bring your right foot between t
he hands...exhale hip down and raise your armsshoulder level... if you can drop your left elbow..open your right knee out...chest down...6.....5....4....3.....2.....1...inhale twist your spine left... place your right hand inside of your right foot...place your left on the waist beginners look up... multi hug your thigh...hip dowwn...open shoulders...look up...6.....5.....4.....3....2......1... left foot a bit in/forward...inhale keep your right knee straight...if you cannot catch your ankle...and catch your right thigh with your left hand from back...if you can open shouldres and look up...6....5....4.....3.....2.....1...inhale drop the hands...left elbow up... right knee bend...look forward...exhale take your right leg back...down ward.....multi keep your feet together... beginners can keep your feet wide...6....5....4.....3....2.....1... now the 2nd round...inhale now again bring your left foot between the hands...exhale hip down...inhale bring your arms up from side...open shoulders...join your hands...multi can drop your right elbow...open shoulders..look up...if you cannot elbow up and drop your knee...6...5.....4....3.....2.....1...inhale slowly bring your hands to heart center... exhale twist your spine to left...drop your right Elbow out side of your left knee...hip down...look up...if you can drop your elbow...if cannot drop your knee...6....5....4....3.....2....1...inhale drop the hands...beginners knee up...drop your right elbow...and now slowly keep your left knee straight...catch your left ankle with your right hand...and twist your spine left..place your left hand on the waist..open shoulders...look up... multi can drop your right hand out sidenof your left foot...twist your spine and raise your left arm up...revolving triangle...6....5....4.....3....2....1...inhale drop the hands...roght elbow up..left knee bend..look forward...exhale take your left leg back...d
ownward...6....5.....4.....3.....2....1...same with your right leg...inhale bring your right foot between the hands...exhale hip down...or drop your knee...inhale bring your arms up...join your hands...open shoulders...can can drop your left elbow.. open shoulders..look up.....6....5.....4.....3.....2....1...slowly bring your hands to heart center...exhale turn right...drop your left Elbow on the right knee...hip down...twist your spine..look up...if you cannot drop your knee......6....5.....4.....3.....2....1...inhale drop the hands... beginners knee up..and drop your left elbow...adjust the distance between the feet...both feet should be in a line...slowly keep your right knee straight...catch your right ankle with your left hand...exhale twist your spine...place your right hand on the waist...multi can drop your hand out...and raise your right arm up...revolving triangle ...6....5.....4.....3.....2....1...inhale drop the hands...knee bend..elbow up...look forward...exhale take your right leg back... downward......6....5.....4.....3.....2....1...inhale slowly drop your knees...join your both big toes...exhale push your hip back...child pose relax for few seconds...drop your Elbows...lose your spine and shoulders...relax...********************************************************************************** inhale slowly push your hip forward...and slowly hip down...Elbows straight..open shoulders...look up...hold ...6....5.....4.....3.....2....1...exhale keep your toes...push your hip up...downward..elbows down...head down..last round..hold.....6....5.....4.....3.....2....1...here inhale now slowly raise your left leg up as much as you can...knee straight...toes up...multi open shoulders and try to drop your crown of the head on the floor......6...try as much as you can...be co
mfortable...5.....4.....3.....2....1...exhale...fold your left knee...drop your left calf between the hands...hip down...stretch your right toes..multi if you can stretch your left leg forward...stretch your toes...open shoulders.. inhale bring your arms up...join your hands...BEGINNERS JUST HOLD...like this ...6....5.....4.....3.....2....1...inhale in the same position..slowly fold your right knee...take your right hand back ...catch your right ankle...bring your left arm a bit down... still if you can..catch your right toes with your right Elbow...catch your opposit wrist look up...multi if you can...catch your right big toe with your right hand..and twist your Elbow... open your shoulders...pigeon pose...hold ...6....5.....4.....3.....2....1...inhale drop your hands & foot...exhale drop your fore head on the sim bone..stretch your arms forward.. if you can drop your fore head on the floor.. hold ...6....5.....4.....3.....2....1...inhale slide your hands back...place your hands on the floor...push your hip up..place your left foot between the hands.. keep your right toes...exhale push your body forward...keep your left knee straight...raise your right leg parellel to the groud..now drop your left hand infront of your left foot.. inhale now slowly raise your right arm...turn your whole body right...try to look up...beginners drop your left hand complet
ely...if you can turn your whole body and look up......6....5.....4.....3.....2....1...inhale drop the hands...bend your left knee...drop your right leg back...look forward...exhale...take your left leg back...down ward ...6....5.....4.....3.....2....1...now the same with your right leg...inhale...raise your right leg up as much as you can...left elbow down.. multi open shoulders..drop your crown of the head on the ground......6....5.....4.....3.....2....1...exhale...multi stretch your leg directly forward...knee straight..toes out...inhale bring your arms up..join your hands...open shoulders..look up...beginners just stay normal......6....5.....4.....3.....2....1...inhale fold your left knee..take your left hand back..catch your left ankle...bring your right hand a bit down...still if you can catch with your Elbow joint...open shoulders..chin up...still if you can...catch your toe and twist your Elbow......6....5.....4.....3.....2...keep smile...1...inhale drop the hands and foot...exhale stretch your arms forward...drop your fore head on the knee or sim bone......6....5.....4.....3.....2....1...now keep your left toes..slide your hands back.. push your hip up...keep your right foot between the hands...look forward..exhale push your body forward...keep your right knee straight...raise your left leg up parellel to the ground...place your right hand infront of your right foot.. or place right finger tips... inhale turn your whole body left...balance ...try to look up......6..try as much as you can..5..focus...4.....3.....2....1...inhale drop the hands...bend your right knee... drop your left leg back...look forward...exhale take your right leg back..
.downward......6.head down...heel s downn...5.....4.....3.....2....1...open shoulders.. chin up...look forward...inhale jump...between the hands...now catch your elbows...place your hands under your elbows...exhale stretch your spine...Elbows straight...open shoulders..touch your fore head on the knees..or sim bone......6....5.....4.....3.....2....1...inhale arch back...push your more forward...open shoulders...look up...multi look back.. exhale namaste...close your eyes...inhale deep...exhale...inhale....exhale....inhale....exhale...let the breath be normal...slowly ope your eyes...inhale bring your arms up...exhale bring ur arms down... shake your legs... go center of your mat...sit either in easy posture or in lotus pose...take chin mudra or dhyan mudra...whatever you feel comfortable...spine and neck relaxed...close your eyes...relax for 1min...witness the flow of your bearth... let the breath be normal...and natural..just follow the breath..to relax your body...mind...and... soul...********************************************************************************** slowly open your eyes...slowly release the mudra...and slowly stretch your legs forward...shake ur legs...now ..sitting postures...feet together...fold your right knee.. sit in half diamond pose...elbow oput knees closer...beginners can drop your buttocks on the foot...inhale bring ur arms up...toes facing up...exhale slowly bend forward...catch your toes...elbow..or ankle...wherever you can...drop ur Elbows...stretch your spine forward...touch your fore head on the knee or sim bone...hold...6....5.....4....3....2.....1..inhale slowly up...exhale bring ur arms down...now open your right knee 90 degrees to the left leg...catch ur right knee with ur left hand...twist ur spine... look back...inhale now slowly raise ur right arm up...exhale slowly bend forward in the same direction...try to catch
ur left toe.. elbow or ankle..wherever you can...open shoulders...twist ur spine...drop ur left shoulder..look up...beginners just look right side......6....5.....4....3....2.....1....inhale slowly up in the same direction... exhale twist your spine center...bring ur arms down.. inhale slowly bring ur right foot out side of ur left knee,...exhale press ur right knee left..place your left Elbow out side of ur right knee..catch ur right sim bone..or right foot...drop ur right hand back...twist ur spine...look back...multi..if you can insert ur hand from the knee joing..underneeth the right thigh...take ur right hand back...hook ur fingers...align ur shoulders..look back......6....5.....4....3....2.....1..inhale center...exhale bring ur arms down..stretch ur leg forward...shake ur legs...now the same with ur left leg...fole ur left knee...sit in half diamond pose.. elbow out or underneeth the buttocks...inhale bring ur arms up...open shoulders...exhale... catch ur elbow...or toe...or ankle..touch ur fore head on the knee or sim bone......6....5.....4....3....2.....1..inhale up...exhale bring your arms down...now open ur left knee 90 degrees to the right leg... catch ur left hand with ur right hand and look back...inhale raise ur left arm up...look back...exhale slowly bend forward in the same direction...catch ur toe or elbow...or ankle wherever you can...multi drop ur shoulder...twist ur spine and look up......6....5.....4....3....2.....1..inhale slowly up in the same direction..exhale turn forward and bring ur arm down...inhale now bring ur left foot out side of ur right knee...exhale press ur left knee towards right...place ur right Elbow out side of ur left knee...twist ur spine...catch ur right sim bone...or left foot...drop ur left hand back..twist ur spine...align ur shoulder...look back or look left......6....5.....4....3....2.....1....inhale center...exhale bring ur arms down... stretch ur leg forward..shake ur legs...now the abdominal excercise...feet apart about 2 feet...slowly fold ur knees up...palm of the foot on the ground...now slowly bring ur arms forward and interlock ur fingers...Elbows straight...open shoulders...inhale slowly go back as much as you can...chin a bit up..hold ...6....5....keep smile......4....3....2.....1...now slowly raise ur right leg up as much as you can...knee straight...toes out...beginners can catch ur sim bone...if you can okay......6..open shoulders...5.....4....3....2.....1.. exhale..slowly drop ur right foot...inhale raise ur left foot up......6....if you want catch ur sim bone....5.....4....3....2.....1..exhale drop ur left leg..inhale now both legs up...knee straight...toes out...open shoulders...beginners can catch ur sim bones... and chin up.....6....5.....4....3....2.....1....exhale fold ur knees... roll ur spine...1....2...3...4...last... 5... up...shoulder stand...knees straight...toes out...try as much as you can......6....5.....4....3....2.....1.... exhale now slowly try to drop ur feet behind ur head...stretch ur arms back multi level......6....5.....4....3....2.....1.. inhale slowly drop ur hip with the support of ur hands...fold ur knees...stretch ur legs forward...exhale... now place ur hands beside ur head fingers facing in...Elbows up...inhale...push ur shoulders and chest up...insert ur head in...drop ur crown of the head on the floor...now stretch ur arms back...join ur hands.... bring to heart center... stretch ur toes out...multi... if you can stretch ur arms up... raise ur legs up......6....5.....4....3....2.....1....exhale drop ur neck with support of ur hands...slowly roll ur head left and right...relax ur neck... feet together... bring ur arms up...interlock ur fingers... inhale stretch ur arms back... exhale hug your right knee...touch your fore head on the knee...hold ..multi...stetch your knee...catch your calf...and touch ur fore head on the sim bone...hold.....6....5.....4....3....2.....1....inhale stretch...stretch ur leg out...exhale hug ur left knee... multi stretch ur knee.catch ur calf......6....5.....4....3....2.....1..inhale stretch...exhale...open ur arms shoulder level...palms facing down...feet together... inhale..now slowly bring ur both legs up... knees straight...toes out...exhale now slowly drop ur legs right...turn ur face left...hold.......6....5.....4....3....2.....1...inhale slowly raise ur legs up...exhale now slowly drop ur legs left...turn your face right...shoulders down......6....5.....4....3....2.....1.... inhale center...exhale slowly drop ur legs... feet a part...bring ur hands down, keep beside ur hip... palms facing up...relax all muscles and joints...gently close ur eyes...for 3 minutes...do not open ur
eyes...do not move ur body... dead pose ...corpse pose...relax... drop ur body...forget ur surroundings...relax....relax...and relax...******************************************************************************************************************************************************************** slowly move ur fingers and toes...slowly bring ur arms up...interlock ur fingers...keep ur feet together...take a deep inhale...stretch ur arms back...open ur palms out...stretch ur toes out...stretch ur whole body from fingers to toes...exhale...slowly fold ur knees up...place your hands under ur neck...slowly turn ur whole body right...slowly come to sitting pose...eyes remain closed...if you can ..sit in lotus pose...if not sit in easy posture...no problem......take chinmudra...now kapalbhati breathing excercise...exhale with force..irrespective of inhale... focus on your exhale...while exhaling strongly compress ur stomach in...strongly suck ur belly in...ready
start...**********************************************************************************keep
the breath normal...focus ur mind between the eye brows...at the brow
center...for few
seconds...*************************************************************************
now rub ur palms until they get warm...rub fast...rub more...place ur palms on
ur eyes for few seconds...relax ur eyes...slowly open ur eyes infront of ur
palms...look into ur palms...namaste...!...thank you so much...for join my
class...have a nice day...enjoy ur day... drink more water...eat more fruits
and vegetables...do daily yoga and meditation...thank you...thank you...thank
you...
