Asthanga yoga class Mysore style taught by Eugenio Tébar. This sequence of Ashtanga asanas correspond to the Mysore style. The session is adapted for those who, without having practiced Ashtanga Yoga Mysore before, want to begin to know this style gradually.
Hello my name is Eugenio, we are going to prepare this morning an Ashtanga Yoga class, Mysore style
We're going to do a little bit adapted for beginners for people who are not yet very into this yoga stuff
The main thing in this session is going to be the breathing, we are going to do a flowing and relaxed breathing, it's called Ujjayi
We're going to rest our hands, we're going to relax our body, we're going to pull our hamstrings back
We're going to rest our hands in the position that we're comfortable, comfortable
We are going to close our eyes
and we are going to notice how we pass the air in the back of our throat
Noticing how the air passes through the back of our throat doing a deep sound
We will notice how this breath is warming our body
And we are going to try which is breathing and this Pranayama we have it adapted during the whole class and without loosing the attunement with our breathing
We are going to get up very slowly, we are going to go to the beginning of the mats
We're going to put our big toes together, we're going to go to Samasthiti posture
We open our chest, filling our lungs with energy
Let's reconnect with this breath and let's do our first sun salutation Surya Namaskar
Let's do it five times
Let's do the first one a little bit slower
to note and feel that air flow and that movement when we breathe
With our next exhalation inhale, let's bring our hands up
We are going to take them to the sky, exhaling we lower our hands
We touch with the fingertips the hands and they arrive, if we see that we do not arrive we flex slightly the knees
Inhale, look straight ahead, back straight
Exhaling we will now bring right foot back, left foot we will go towards incline
We're going to bring the hands just below the shoulders wide open and exhaling now we're going to go and lower our knees, chest, chin
We push with our hands and we go towards upward facing dog or towards our cobra
Exhaling we go towards inverted V
We're going to stay here for five breaths, notice how we open our fingers wide
It doesn't matter if the heels don't reach the floor, the important thing is that the back is straight right now
Long and deep breaths
And with our next exhalation we put our feet on our toes and inhale, we're going to bring our feet to our toes and inhale, we're going to bring our feet to our toes
right foot between the hands, left
And from here we return to inhaling, looking straight ahead, back straight
Exhaling we flex on our legs and we inhaling, we raise our hands to the sky
Exhaling hands Namaste, let's do this four more times, let's do this four more times
the movements with the breath a little bit more fluid
Back to to readjust the feet well, to root the feet well
on the ground we open our chest Samasthiti
And with our next exhalation, we inhale hands upward
Exhaling we go down
Inhaling to the front
Exhaling right foot, left foot behind inclined plane, with our next exhalation we go down exhaling
Inhaling dog face up, we open our shoulders wide, looking towards the space between our eyebrows our dristi
exhaling, downward facing dog, five breaths
Feel your breath as it warms your body
External rotation of our shoulders
And with our next exhalation feet on point inhaling, right foot between the hands and left
Inhale looking straight ahead, back straight
Exhaling chin to the knees and inhale, we go up
hands towards the sky
Exhaling hands Namaste, we continue inhaling, hands upward
Exhaling down, inhaling gaze forward, back straight
Exhaling from here we can now do either one foot or the other foot or a jump backwards
Exhaling we'll go down, and inhaling upward facing dog
Exhaling downward facing dog
We notice how we open our fingers wide, as if they were fans
And from here we're now going to bring our feet up on point, slightly bend our knees, look towards our hands and here
we can take one foot or the other, or one foot or the other foot
small jump to the front, without forcing too much we inhale looking to the front
Exhaling chin to the knees
And inhaling we raise our hands towards the sky
Exhaling hands Namaste
Two more times we inhale, exhaling we go down
Inhaling forward, Exhaling jumping backwards, we go down
Inhaling upward dog
We notice how our whole body is warming up
How it is stretching
And it is here feet on tiptoe y walk and jump
And inhale look straight ahead
Exhaling up towards the knees
And we inhale, hands up, exhaling hands Namaste
Let's do last salutation to the Sun, we inhale, we exhale
We inhale Exhaling jumping, we descend Chaturanga inhaling, upward facing dog
We notice that the feet are parallel
Internal rotation of our thighs, gaze towards the navel or the dristi
Feet on tiptoe, gaze towards the hands, jump while inhaling
gaze forward, back straight back exhaling chin to knees
And inhaling we raise our hands towards the sky, exhaling hands Namaste we will do now sun salutation of Surya Namaskar
Let's continue with the same flow of breath, trying that each movement is accompanied by an inhalation or an exhalation
Samasthiti and from here on the exhale we lower down, flex the body and inhale, hands upward
Exhaling we descend, inhaling towards the front
exhaling jumping backwards, we descend Chaturanga
Exhaling downward facing dog, inhaling let's bring the right foot between hands and inhaling we go up
Exhaling hands to the ground, foot backward exhaling Chaturanga
Inhaling upward facing dog
Exhaling downward facing dog, let's go with the left side inhaling left foot
between the hands, inhaling we go up, exhaling we go down
And backward exhaling we go down Chaturanga
Inhaling upward facing dog, exhaling downward facing dog, five breaths
We reconnect with our breath if we have lost it
And we bring our feet on tiptoe, gaze to our hands
I jump between the hands, inhaling
Forward gaze, back straight
Exhaling chin to the knee, we slightly bend the knee
Inhale hands upward
Exhaling Samasthiti
Flexing inhaling we go to Utkatasana
Exhaling we go down, inhaling towards the front
Exhaling, jumping, we go down
And inhaling dog face up
Exhaling downward facing dog, inhaling we bring right foot between hands going up
Exhaling hands to the ground, feet back, exhaling Chaturanga
Inhaling upward, exhaling downward facing dog, we go with the left side, inhaling we go towards Warrior
Exhaling
Inhaling, dog face up, we notice how we open our shoulders
We separate shoulders from ears
Exhaling, Inverted V
Inhaling, feet on tiptoe, we flex and jump between the hands
Exhaling and inhaling
Utkatasana
Exhaling Namaste hands, we return
We come down, inhale, Utkatasana
Exhaling we come down
Inhaling to the front, Jumping exhaling, we go down
Inhaling and exhaling
Inverted V
Right foot between the hands
Inhaling, upside down dog
Exhaling, downward facing dog
We will now bring our left foot between our hands, inhaling we come up towards our Warrior
Inhaling we notice how we fill our body with energy
Exhaled, inverted V, five breaths
Feet on point, jump, inhale
We exhale
And inhaling Utkatasana
Exhaling Namaste hands, we're going to do it one more time, going more and feeling our breath we open our shoulders and exhaling
We are going to stop at Samasthiti
We open our shoulders backwards, we reconnect a little bit with our breathing
Here we're going to do like a little bit of a jump, we're going to put our feet hip-width apart
We're going to bring our hands to our hips and from here with our back straight, exhaling we go down
Let's fuck each other with our big fingers
of the hands, the big toes
And from here now we inhale, we look forward, back straight, exhaling we flex, five breaths
We carry a little bit of weight on our toes
We open our elbows, helping us here to do our bending
The abdomen is active toward the back
And with our next exhalation we inhale looking to the front
We're going to change and from here we're going to take our hands underneath of our feet
The tips of our toes reach to the wrists
Inhaling we look to the front and exhaling we go back to flexing on our back
our feet thighs, noticing how the back is straight
Five long deep breaths
And we inhale, look forward, back straight, hands out
We bring the hands towards the hips, we do an exhalation here
And we inhale, we go up upward, Samasthiti
We're going to go the other way as long as we keep going, let's never change in this position so that you can see me well
And from here we're going to kind of make a big step and open up, we're going to go towards the next asana, we're going to bring our arms in a cross and from here inhale, we're going to bring our hand straight out in front of us
And we're going to take our big toe and from there we open, five
breaths
Looking down at the hand noticing how our whole side is stretching nicely
And we never lose synchrony with our breathing
With our next exhalation, we inhale, we come up
We're going to shift to the other side, we shift, try with each movement, let's have a breath
We take the hand to the front and exhaling we go down
We take the big toe again and inhaling hand upward
We notice that opening of our chest and we bring the breath also to our side, without losing the Ujjayi breath
And we inhale and come up, We're going to carry again the right foot to the front
We're going to bring the left hand up and we're going to switch from here, we're going to take the hand outside of the right foot
If we see that we can't, we can also support the hand
at our leg
And inhaling we raise our hand upward
Watch our balance here, we feel feet well rooted in the earth
And we returned to carry the look, if we can towards the hand
If it bothers our neck we can look to the front
And exhaling we go down, inhaling we go up we switch to the other side
And we go now to the left side, we go back to the same thing, if we don't reach with the hand, we can rest our hand on our instep and we inhale, hand
upward
The back leg is also active on the mat
we don't let it go to sleep
Look again to the hand, our distri
And exhaling we go down, inhaling we go up and from here back to Samasthiti
We are going to open a little bit bigger step
We're going to carry right toe to the front, from here we flex the knee, we're going to rest our hand on the ground
If we bring a short time and we are beginners, we can rest our elbow
And from here we're going to raise our hand up
And from here we'll take it kind of over our ear
And noticing how the hand is stretched out, as if we were in a straight line with our hand
and our foot and the torso of our body
Do five breaths
And as we inhale we go up and we go and we're going to flex and we're going to do the variations on the next one
We're going to support the elbow, we raise our hands up, and we take it above our ear
We bring our distri or our gaze towards the hand, we remain connected with our breath
Inhaling, we're going up
We're going to switch to the other side, we're going to do the first variant
We're going to support the knee, we're going to bring our hands in the Namaste position
And we are going to bring the left elbow outside of the knee right
We carry the fingertips of the hands in our sternum
And we let go
We go up and we're going to switch to the other side
We flex, we stretch the instep
We bring our hands back to the Namaste position
Right elbow, lateral left knee, now we are going to do our torsion
We can make a variant if we want, resting the hand on the ground
We bring arm upward and stretch
And exhaling we go down, we climb upward, we put our two toes together, Samasthiti
We reconnect with our breath
And from here we make a big step again
backwards
Let's try that the two feet are parallel a little bit with the tips of the toes facing in
We're going to hold our hips and from here what we're going to do is we're going to do a big inhale, opening our chest and exhaling we're going to go down very slowly, with our back straight
And from here we are going to carry the hands on the ground
If we want we can open our toes a little bit, the quadriceps have to be very active and from here we inhale and look straight ahead
And exhaling we go down
Five breaths
We try to make the navel is active towards the back, Uddiyana bandha activated
And with our next exhalation, inhaling we come up
We bring the hands towards the hips, exhale
And inhaling upward, we reposition our feet, we bring our hands to our hips, we exhale
on our hips and inhaling we open
And exhaling we help to come down with our back straight, trying to carry as if we want to carry the head cover towards the ground
We put our elbows together, backwards so they don't fall, separated, five breaths
Quads very active
And we can carry a little bit of weight on the tips of the toes
We're going to open our arms in a cross and we're going to bring them backwards, we're going to and we're going to link our fingers together
And from here we open, pushing down a little bit with our hands
Noticing how between the shoulder blades were slightly gathered together, as if they were wrinkled in the back between the back and inhaling we opened
We carry the chest up, and exhaling we go down with a straight back
And inhaling we go up, arms crossed, we reposition the feet
Exhaling we bring the hands towards our hips inhaling, and exhaling we go down with our back straight and we are going to fuck each other with the fingers of the hands, big toe
Inhaling towards the front and exhaling opening the elbows, we descend very slowly
With our next exhalation and inhaling we come up, back straight
Exhaling we bring our hands to our hips and from here we inhale
we go up
We join big toe to big toe, Samasthiti
Let's try now to bring both hands in the Namaste position behind the back
If we see that in this way we find it difficult, we can hold each other elbow to elbow
If we bring the hands in the Namaste position, let's try to bring the elbows together a little bit
And let the palms of the hands be together
Let's take the right foot to the front
Let's try to visualize that the two hips are parallel
Opening the chest, inhaling we look up a little bit
And exhaling we flex on our right leg with our back straight
And from here we're going to carry a little bit of weight on our back leg
Trying to keep the abdomen active towards the back
And with our next exhalation, we inhale and come up
We switch to the other side, and from here again opening, we carry the chest upward and exhaling going down
And with our next exhalation, inhaling we go very slowly upward, we release the Samasthiti hands
We bring our shoulders back, relaxed
We're going to do the first variation, we're going to do a variation
from Utthita to Padangusthasana
From here we're going to do a nice base with our left leg
And now from here we're going to take our left hand on our left hip and we're going to take our left hand on our right hip
knee flexed, we're going to look straight ahead
We're going to do five breaths here
And with our next exhalation inhaling we open
If we can we're going to move our gaze to the left side
If we fall down, nothing happens, we get up again
With our next exhalation, inhaling looking straight ahead, we're going to bring both of our hands on our hips
And we're going to now bring the foot forward, notice how we bring the breath more upward, active abdomen towards the back
We put our feet back on the ground
And from here we come back, inhaling we come up now left knee flexed
to the front
With the left hand we are going to open knee, opening to the left side, looking to the right side
Inhaling, we bring the left knee forward and stretch our leg
We go back to big toe to big toe, and we're going to continue
Let's do the second variant, we are going to support the sole of the right foot with the internal face of the left thigh, and from here we're now going to bring the hands upward
Five more breaths
We change feet, we're going to help us with our hand, to do our hip rotation
Opening well the left hip, supporting well the foot and inhaling we take hands upward
And exhaling we bring our hands down, we bring our big toe back together again
with big toe, we bring shoulders back and accompanying breathing with movement
Inhaling, we bring hands upward
Exhaling we flex our body and bring our hands to the ground
Inhaling look forward, back straight, jump
Exhaling down Chaturanga, inhaling upward facing dog
Exhaling downward facing dog, we slightly bend our knees looking towards our hands
Jump and go directly into Utkatasana, five breaths
Gaze to the hands, active navel to the back and Uddiyana Bandha and Mula Bandha activated
And with our next inhalation exhaling we bring our hands down, we flex
Inhaling to the front we jump back, exhaling Chaturanga
Inhaling upward facing dog, exhaling downward facing dog, inhaling let's bring right foot between hands, we go towards our Warrior, we inhale hands upward
We're going to look towards the hands, five breaths
And with the hands up we change to the other side
and back we flex our hands upward, five more breaths
With our next exhalation we now bring our hand forward, the other hand backward and we're going to bring the weight on the back leg a little bit, both legs are active, we carry relaxed shoulders back
Look towards the hand in front of us
Inhaling we stretch the leg, change position, bring to the tip of the foot
straight to the front, we flex
Always mindful of our deep and long breath
And with our next exhalation we inhale and bring our hands upward
Exhaling hands to the ground
We bring the right foot back, exhaling we lower Chaturanga
Inhaling upward facing dog Exhaling, downward facing dog and from here we're going to do a little jump and we're going to go through the feet between the hands
And we stretch our feet, let's start with the asana series
In a seated position we pull the hamstrings backwards
Let's support our hands on the stars, noticing how the feet are stretched, internal rotation in our thighs, inhaling we push with our hands
We notice how the back is straight
Let's bring the chin a little bit towards the hollow of the throat, look towards the tips of the toes
With our next exhalation, we inhale hands upwards we notice how the back elongates and exhaling we are going to bring our hands forward and we are going to take with the fingers of the hands, big toe, inhaling towards the front back straight, exhaling we flex
Inhaling looking straight ahead, back straight and exhaling if we can go a little bit more forward let's go, if we don't do the same asana as before, we bring our hands in, inhaling to the front, exhaling we go down
Inhaling, back straight
Exhale, release
Let's do the first jump backwards, we're going to do it in a simple way, we're going to cross our legs, we're going to bring our heels backwards, hands in front and from here we do how we do a little jump
And exhaling we go down, inhaling upside down dog, exhaling downward facing dog
And from here we go back to doing the jump between the hands, very slowly
And we go back to stretching our legs, we go back to pulling our hamstrings back
We're going to rest our hands and we're going to do the variation, we're going to flex a little bit
the legs and we're going to do like a chair
inverted, from here inhaling we raise our hips upwards, if it doesn't bother our neck we can watch backwards
If we don't look down at our knees
And if we see that here we can go a little bit more, we stretch our legs and go to the asana
And legs well stretched, raising the hips upward
And we don't forget our breathing
And exhaling we come back down, we go back to doing Vinyasa backward leap
Crossing our feet, we bring our heels towards back
Hands to the front, small jump backwards, exhaling we go down
Inhaling upside down dog, exhaling downward facing dog
And jumping between the hands
We're going to pull the hamstrings back again
We're going to start with our right leg
Let's warm up our hips a little bit so we don't hurt our knees, from here we have more attention on our knees
We do not force at any time, we are going to bring the heel as if we want to reach towards the groin
Without forcing we do not carry much the heel backwards
The leg straight, inhale, bring hands upward
We inhale, our back straight, we exhale, we release, we do the jump backwards again
We cross our legs
Small jump backwards, inclined plane, exhaling we go down
Inhaling upward facing dog, exhaling downward facing dog
Back to warm up a little bit, now with our hip left
And from here we support
Only those who want to can take the leg from behind and if not, we do as we have done with our right leg
We inhale, we raise our hand upward, and exhaling we go down
We inhale and exhale, release, stretch the left leg
We cross our feet, and jump exhaling
The series of sitting would continue for some more asanas, for now we're going to end here
Let's start to do the inverted candles, we're going to start first doing Setu Bandha Sarvangasana
We're going to support the back well, on the mats
We're going to try to catch our heels with our feet, we bring our heels in front of our ischia
Or with our hands we feel like we have our feet straight
And from here inhaling we raise our hips upwards
We can intertwine fingers of our hands, noticing how our shoulders come together
And exhaling we release our hands, we gently lower our hips
Let's bring the hands well active on the mats
And with the strength of the hands flexing the knees we bring them round towards the space between the eyebrows
We take with the hands the hips and we go with the legs up
We can go, starting with this Viparita Karani asana
And we're going to do here, twenty-five breaths
We're going to do only two asanas
Of the inverted ones in Ashtanga Mysore
Noticing how we close the closing of the Jalandhara bandha throat
We continue without losing synchrony with our breath, helping all the blood to fall downwards
Doing that massage in our heart
And from here we're going to bring our legs back from here, using our abdominal strength
We're going to support one hand on the mat, the other one is going to go to Halasana
Only the feet reach the floor, we're going to interlock fingers of the hands together to help us to protect our cervical vertebrae
We release the hands and activating well the abdomen towards the back, let's go downwards vertebra by vertebra, very slowly
Bringing the feet to the vertical and exhaling
If we can, we bring the feet, remains, slowly toward the ground
And we relax
We're going to hug our knees, we balance a little bit, although this is not usually done in a class
of Ashtanga Mysore
And from here with the help of the hands we're going to go to sitting down and on the mats we're going to do the three final postures
We pull the hamstrings backward, we cross our legs
Who can carry both legs in Padmasana, we would carry both legs
Let's intertwine, let's take each other's elbow
with elbow from behind
And inhaling we open and exhaling we descend, ten exhalations
Letting gravity do its work
Letting ourselves fall, letting ourselves go
Feeling our breath as it relaxes us
Inhaling we go up
Let's try if we can bring both feet in Padmasana posture and we go very slowly with our knees
And from here, we're going to rest our hands
On our knees we can do a mudra with our hands and from here the important thing is that we are going to activate Uddiyana Bandha, Mula bandha squeezing the pelvic floor, noticing how our back is growing and we're going to close the Jalandhara Bandha throat lock, And exhaling we descend
We're going to stay here for ten breaths
And we're going to try with our eyes closed to bring our gaze to the tip of our nose
When we finish the ten breaths, we're going to release the bandhas, we're going to rest our hands at our side of our hips, we are going to do the last asana
It's going to help us then to do our relaxation, we can help us if we want to if we have two blocks
And we're going to take our hands, activate well abdomen towards the back, bringing the feet up a little bit, and from here we're going to do ten breaths
into Ujjayi
And exhaling we descend
We will let go our feet, and very slowly we are going to lie down in final position, Savasana
We relax
Palms upward
And we leave
We let go the breath
We have a more fluid and relaxed breathing, without any kind of Pranayama
We let ourselves go by relaxation and enjoying the now and this moment
Audio:
Subtitules:
Routine Base 2
Awakening the body 1
Silence and heart
Hatha Yoga: working the torso
La cobra y el guerrero
Vinyasa Yoga class for beginners - Lorena González
Yoga for Kids - Explore Nature
Relieving sciatica
Session 4: First Ashtanga series with modifications
Class 2: A path to liberation through compassion.