Ashtanga Yoga Mysore

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

Exhaling downward facing 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

Exhaling downward 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

Inhaling upward dog

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

Inhaling to the front

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

Exhaling

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

And with our next exhalation, inhaling we come up

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

And exhaling we go down

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

And exhaling we go down

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

And exhaling we go down

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

Five breaths

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

And exhaling we go down

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

And jumping between the hands

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

Inhaling upside down dog, exhaling downward facing dog

And jumping between the hands

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