We present you the introductory course to Ashtanga Mysore with Nita Miralles from El Reino de Nita. In the second session of this course we will explain the Mysore method and how to progressively introduce asanas. We will do some repetitions of Suryanamaskara A and also Suryabamaskara B.
[Sound] hi I'm Nita welcome to the session that I'm bringing you today I bring you today in which we're going to be focusing on mainly on the sun salutations there we mask there we mask there we mask time working in depth on each of the asanas the asanas that make up the sun salutation
especially chaturanga what is that triceps flexion that is triceps flexion that is constantly repeated in the series of ashtanga and it's very important to have proper alignment as well as urbamuca upward dog and adho mukha downward dog or inverted e v plus before we start we are going to explore tristana that are three fundamental elements of the ashtanga practice ashtanga practice and as pata villois the founder said of maisor style ashtanga 99 is practice and 1% is theory so let's theory so let's start by taking a position comfortable if you can go for the half lotto go for it but I'm going to explain how to get in so you don't get pressure on your knee then bring your left leg as close left leg as close as possible to your leg right leg and what we're going to do is we're going to do an external hip external hip rotation so that we don't pull on the knee
if we do this with the foot not activated what we're going to do is we're going to what we're going to do is we're going to push on the knee and if we do this with the foot we have a lot of flexibility especially in our body it's going to allow us to do it but in the long run this is going to it's going to cause some injury so with the leg straight you do an external rotation you activate your foot
in flex your right foot and pick up the right foot with the left hand bringing it as high as possible
possible to your chest made open then right hand grab the right right hand grasp the right foot and push that knee up outward brings it back toward the chest keeping the flex and it's at that 90 degree angle
to finally bring the ankle as close as possible to your navel possible to your navel and the rest of the foot as close as possible to your navel
a puzzle is going to be perfectly comfortable in the left groin area if this is enough
stay here and after a few breaths switch and bring the left foot in the same way
however if this is comfortable for you what you're going to do comfortable what you are going to do is activate your foot
left in flex elevate it as much as you can by bringing the left the left heel to the side of the right heel
and thus allowing your foot to rest in the right groin comfortably groin comfortably and the feet there can be slightly active or relaxed because being in the right being in the right area you don't need to feel no pressure on the knees with that being said let's start with the first element of tristana and it's going to be the bands the bands are energetic locks locks are on our body and there are many, many ways to explain them but I'm just going to focus on one just focus on one and I hope that you can connect with it let's start with mula bandha mula bandha is this colo is placed o you can place it in the pelvic area the pelvic floor so I invite you pelvic floor then I invite you to close the eyes and imagine an avocado seed in your perineum or even in the your perineum or even in your vagina and while you are you imagine that seed try to subtly squeeze it and then relax that area again go back to stimulate that area and relax ideally in the ashtanga practice you ashtanga practice you keep that area active
and you can notice how the hamstrings, those little bones that we have in our buttocks are also activated and you're going to feel like a lightness in your body and how your the spine also lifts up at the same time you're going to bring the navel slightly inward and the ribs that come ribs that come outwards are very much elements and it may not all come out a priori, but with practice I promise you but with practice I promise you that you will connect with them lastly we have yalanda bandara which is activated which is automatically activated whenever we bring the chin to the chest so in the apple pad or in the apple pad or in the in the meditation positions we normally bring the chin down to activate that band activate that band and close our locks energy letting the energy stay inside and flow and unblock our energy channels
that's the first element of tristana the bands as we have said mula bandha uddiyana bandha and yalanda bandara next we are going to work with the breath the ujalli breath is breathing I like the simile of imagine a daver star wars that sound that plays or if you like a more romantic approach think of the sound of the sea to start with the sound of the sea to start with if you never heard it you've done it before let's do it through the mouth because it's easier to connect with it put your hand in front of your mouth and go as if you want to if you want to reproduce vao in a mirror or in a mirror
a window then with the exhalation try to imitate imitate that sound do that two or three times until you you connect and you feel that air coming out and the throat has slightly contracted when you connect with that close your lips and you're going to try to reproduce the same thing through the nose inhaling and exhaling
inhale exhale now close your eyes let's put these two elements elements together, inhale and exhale with sound
and at the same time activate your avocado seed mula bandha ischial muscles pressing slightly towards the or uddiyana bandha belly inwards [Sound] don't worry if you don't get it all yet it's a matter of practice so I promise you that if you keep practicing there will come a day when you will that you will click and it will come out and finally we are talking about these three elements we have the distris distris is a bridge of focus and in every asana you will be remembering which way to look and it's not something randomly but when we look at a point, when we look at a point we help the mind to focus but it's very important to do it with intention because I can be looking at my middle finger but I'm thinking about the emails I'm thinking about the emails that I have to receive or about the dinner that I'm going to eat later so I have to look but I have to pay attention and intention well these are the three elements the bands the breathing with sound and the distris which will come all together we will put it all together all together during our practice with that said let's get down on our on our knees on the mat from here we are going to try to explore chaturanga before we start with the greetings to the sun then I am sure that you know the cat and cow arching position and rounding out what we want here is a cat and as I say it an angry cat exaggerated rounding of the back that the scapulae are very far apart fingertips are active as if you were if you are holding on to the ground knuckles also pressing towards the ground elbows inward and inward and keeping that curvature in the back with the exhalation you're going to go down as low as you can and you can and you're going to come back up to test a little bit more
the strength that you're feeling at the moment
tip activates inwardly what we call uddiyana bandha and exhale again inhale inhale come up exhaled if I can only get this far then from here on I'm going to kind of slip away and let go I'm gonna show you what we shouldn't do imagine that I don't have the strength to attend to the open already curving very much the lumbar area we do not want to that's because after so many repetitions it will lead to injury and misalignment
then better to do less and do it wrong so so again we're going to try elbows in
rotation of the shoulders the hands stay as they are index fingers pointing forward rounding the back exhaled and lowered as much as I can lower as low as I can when I can no longer collapse if I have any injury instead of doing uba muca or upward dog I'm going to stay in this little cobra even with my legs open if I have pressure in the area lumbar on the other hand if I feel good and with strength the hands are going to come a little bit lower than shoulders inhaling my arms are stretched my insteps strong on the floor with rotation my insteps strong on the floor with internal rotation thighs belly inward knees off the ground shoulders open from the ground shoulders open away from the ears and looked up to the sky if I don't have any kind of neck discomfort it's neck discomfort it's super important that the abdomen is very active so that it doesn't collapse in the lumbar lumbar area and with the exhalation chin to chest I go downward dog ideally if I can roll both feet at the same time as we are waking up the body can flex one knee at a time while connecting with your breath and little by little you are going to walk your feet towards the front of the mat until you are your hands, bend your knees if you need to and relax your head completely you need to relax your head completely and with the inhalation rooting your feet on the ground and rounding your back we are going to stand up before we continue I want to remind you that doing this practice is a mask to ive and it's a practice in itself if one day you have less time you have less time you feel more tired or more tired it's perfectly fine to get on your mat and do this so while you are exploring you're starting you're starting you're in the right place let's start with samasthiti for this we are going to put our feet together we're going to raise our little toes up in order to help the quadriceps to be active
internal rotation as if the knees want to do it kissing or rubbing each other activating mula bandha subtly that area that pelvic floor the perineum belly slightly inward shoulders backward and back and down and chest open ideally here
we'd start with the opening chant but we'll leave it for the other but we'll leave it for the other sessions
in front of the mat and we're going to start construct a mask or a sun salutation with the inhalation I'm going to raise my arms to the sky and I'll open my arms like wings stretching out towards the sky
the sky hands together and I look down at my fingers exhaled bending or forward if I want to
I need push-ups knees I place my hands on the sides of my feet my feet and I relax my head completely
the neck is relaxed there is no tension whatsoever
tension with the inhalation I'm going to go away if my body doesn't allow me to lengthen I'm going to place myself on the fingertips and if that also allows me to I'm going to bring my hands towards my shins looking for that my shins looking for that long action and that opening with the next exhale we're going to put our hands on the mat and we're going to go to a table
in a daily ashtanga practice we wouldn't stay in this healthy we wouldn't stay in this healthy one but like today we are exploring we are going to take advantage and from from this position we are going to scan our whole body we want the men to be in line with the wrists or even a little bit more forward
we remember that the yolks like when we were in the pejia box we want them to be gripping the the floor so that the wrists don't suffer and the weight is distributed distributed we round off the upper part of the back moving away the scapulae and bring the weight towards the toes towards the toes very active legs
and very active belly we don't look forward we don't want tension we look down we don't want tension but we look down and slightly forward and with the exhalation we're going to do the knees on the floor we're going to do our first chaturanga elbows in and remember as far as it goes as far as you can go without arching your back active tummy
go down feel the strength in your arms as far as you can go and well you will cobra o the dog up with the instep fully on the ground or shoulders on the floor or shoulders away from the ears miro to the sky exhaled adho mukha this time we are going to stay five breaths if I need it knee bends extending to my back as far as I can and little as long as I can and little by little progressively I'm going to stretch my legs without sacrificing back elongation elongation of the back the distance that I want from my feet is like from one hand to the palm of my palm a hand as if it fits in this space
inhaled and exhaled through the nose i will move my head sideways and forward and back to make sure that my neck doesn't hold any tension I look down at my knees or if I can even look down at my navel towards my belly button I inhale and exhale through my nose playing the ujalli sound and with the next inhalation I look forward and I'm going to bring my right foot to continue with the left once I come in inhale and lengthen my back I can put the back I can put on the little gemstones of the fingers or even bring my hands to my shins but never press the knees we don't want to tension in the joints and with the exhalation I go back to flexing like a clamp if I need to I bend my knees and with the next inhalation my feet are rooted to the ground my belly will be and my wings open to grow towards the sky I look up to my hands and exhale I look down at my hands exhaled the samatisti ji and let's do a few more we continue to inhale arms to the sky I look down at the big toes of my hands exhale flexed forward chin chest flex or knee if needed inhale lengthen back remember you can bring the hands even the shins exhaled I exhale me I'm going to plank now the left foot and then the right this time we're going to stay again again on this plank for five breaths scan your body there are your legs active your your belly slightly sucked in your navel towards the right
the lower back the upper back the upper back rounded look slightly forward exhaled knees on the floor chaturanga with control unhurried inhale but upward or you stay in cobra look up to the sky and if you can look up to the if you can look towards the nose that would be your distris exhaled chin to chest and go adho mukha downward dog 5 breaths again here inhale exhales breath with sound 2 try to keep your back as straight as possible as possible bend your knees if you need to if you your legs are stretched out push your heels towards the towards the ground and the hips towards the sky men away from the ears and remember to look down at your knees or to your navel one more breath [Sound] with the next inhalation bring the left foot left foot forward along with the gaze and the right foot follows inhaling and lengthening the back exhaling and flexing flexing knees if you need to without you need it without tension in the lower back inhaled and grow towards the sky I look towards my hands towards my hands exhaled samatisti ji let's continue I'm going to give other variations but if you think that's too much stay with the that we've already explored inhaled arms to the sky exhaled bending forward always bending hip flexion without tension in the lower back relaxes head flexed knee flexed if needed inhale long back distris would be your nose exhale on my way to go directly to chaturanga with knees on the ground as we've already done or whole chaturanga without knees with very much control try to make sure that the hips don't stay on top of the the hips don't stay on the top i
e
we don't want this nor do we want this to collapse we need almost perfect alignment to protect our body exhaled I bring the weight as we have said we have said the little toes and underneath with control look slightly forward inhaled upward dog urba mukha I look upwards my nose exhaled chin chest adho mukha inhale and exhale through my nose exhale through nose try to reproduce that sound slightly contracting your throat try to make your inhalation and exhalation your inhalation and exhalation to be the same length [Sound] scan your whole body as we we have done previously making sure that everything is active but without excessive tension one more breath [Sound] with the next inhalation well I'm going to walk my feet one behind the other or if you're up for it you can do a little jump for that lift your heels off the floor bring your heels off the floor bring buttocks backwards look where you are going to go inhale and jump it doesn't have to be a very big not have to be a very big or elaborate jump but you feel as light as possible once you've reached the front to point you've reached the front to point by lengthening the back flex knees if you need to exhale bending forward relaxing your back and head inhale root feet strong legs belly strong look towards your hands strong look towards your hands exhale samatisti ji we continue let's make it a little more fluid inhale raise arms to the sky grow grow exhale bend or forward hands to the sides of the feet inhaled lengthened back exhaled this time may try to jump if I want to if I don't walk feet exhaled chaturanga inhaled upward dog shoulders away from ears instep strong instep active legs knees off the ground exhaled chin chin chest first and then entered into adho mukha or downward dog inhaled attempted bring with the inhalation the air to the sides not inhale only frontal or towards the back but also to the sides as if it were a ball exhaled belly inward towards the lumbar area 2 3 4 and 5 I inhale I look forward and well I walk one foot and then the other or I'm going to jump with much earlier inhale and try to bring more weight in your hands lengthen your back once you get there if you need an extra inhale and exhale always take it exhale inhale arms to the sky exhale a little clarification that maybe you've seen in some practitioners is that they can open up the arms or they may even open their arms in front or with namaste or with namaste towards the sky all the way to the sky
the modifications or lessons are valid choose the one that suits you best let's do one more this time I am going to count in sanskrit and I am not going to give so many I am not going to give so many guidelines so that you yourself or yourself can develop more awareness of your body inhale elevate arms exhaled due flexed forward relaxed head trini 3 inhaled lengthened back chatuari 4 chaturanga pancha 5 inhaled urba mukha upward dog chad 6 exhaled adho mukha dog downward 5 breaths if you see that your feet are too far apart walk them slightly forward but the same if you see that they are too close together you can separate them a little bit backwards to feel a greater extension of the spine continue inhaling and exhaling 2 3 4 5 i look down at my hands inhaled and walk jumped stretched back exhaled flexed forward inhaled raised arms to the sky looked towards my hands exhaled samatisti ji let's continue sir mascara ve or sun salutation ve it's very similar since we have the bases it's not going to be that difficult for you but we're going to add a few elements to start with we're going to start with ubtaca sana or the chair position of the saddle which is also called for that you're going to bend your knees down as far as you can, arms to the sides if you can arms to the sides if you can even touch the floor if your heels are lifted up then stay a little bit higher we inhale hands hands together hands to the sky is also an opening of the shoulders the legs come together and press one leg together knee against the other active inner thighs exhaled flexed forward relaxed head loosened it same if needed bend knees inhaled lengthen back if needed hands on my shins exhaled I walk or jump to go to chaturanga with control always with awareness with exhalation no movement no breath inhaled upward dog exhaled downward dog and now a new element the left ankle is left ankle is placed on the left ankle ground to bring the right foot with a very large step very big step forward if it doesn't reach me I can always catch myself and help me very strong and very stable legs very strong and very stable legs and I inhale and grow towards the sky hands together hands together exhaled hands on the mat mat right foot backwards chaturanga inhaled but upward exhaled but downward let's do the other side place the right foot at a 45 degree angle to the mat and bring the left leg with a very large step forward as far as it will go
you can left leg positioned at 90 degrees ideally the knee in line with your ankle I inhale
arms to the sky I look down to my hands I exhale hands on mat again left foot backwards and guess what chaturanga with control elbows inward belly in breathe all the way down inhale open chest open chest well to the air lungs ribs watch towards the sky exhaled adho mukha and now we stay again five breaths one 2 with each exhalation bring the navel towards the lower back the lumbar zone look towards your knees navel 3 4 5 inhale look straight ahead walk or jump lengthening your back once you get to the front exhale forward bend bending forward bending knees if you need to knees if needed inhaled double knees feet together belly tight arms to the sky as much as possible look toward thumbs exhale samatisti ji we continue inhaled again lower as far as we can hands together retro pelvis version keep in mind that here we use a lot of our curvature which is perfect but what we want to protect the lumbar lumbar region is to look for neutrality in the back
so press the belly in, inhale, inhale
again here exhaled again exhaled flexed forward inhaled lengthened back exhaled high ways and belly in chaturanga i advise you to go first to plank or tabla so you don't have so much impact on the shoulders exhale inhale urba mukha remember shoulders away strong body gut inside insteps tightening I look towards my nose and my head is towards the sky as much as I can can exhaled chin chest adho mukha right foot forward left ankle on the ground as you see you can start from both of them either by placing your left foot first and then forward or by stepping forward and placing the left ankle on the ground
ankle whichever is more comfortable for you inhaled with a very a very long inhalation I raise my arms and with a very long very long exhale chaturanga if I need to take in extra air I do it but if I can avoid it all the better inhaled urba mukha exhaled adho mukha again left foot now forward right ankle on the ground inhaled creco holding 90 degrees on my left knee long exhale all the chaturanga path inhale upward dog exhale downward dog five deep breaths one 2 3 4 cynical inhaled look forward walk or jump taking an inhalation when arrived exhaled exhaled flexiono forward inhaled inhaled this time I go healthy uctuca is healthy to leave the sun health flexed knees I look towards my hands exhaled samatisti ji continued inhaled flexed knees entered into the healthy uctaca or chair position remember retro pelvis light version of pelvis exhaled flexed forward relax head inhale long back exhaled I go to plank to enter into chaturanga inhaled dog upward exhaled dog down inhale right foot forward virabhadrasana warrior one warrior one exhaled chaturanga again inhaled downward facing dog up exhaled downward dog inhaled left foot forward left foot forward the rhythm is increasing i know but stay here with me continue breathing exhaling exhales chaturanga gut inside inhale urba mukha exhale adho mukha breathe deeply through the nose controlling the breath controlling your mind [Sound] two more breaths [Sound] with the next inhalation I look forward the way the jump inhaling all the way exhaling bringing chest and forehead to knees inhaled bending knees hands to the sky gaze toward thumbs exhaled samatisti ji continued inhaled again under everything hands together pelvic retroversion keep in mind that we use a lot of our note that here we use our curvature a lot which is perfect but what we want to do to to protect the lower back is to look for neutrality in the back so press the belly in
inhaled again here exhaled flexed forward inhale lengthen back exhaled high and well paths bring chaturanga I advise you to go first to plank or plank so as not to have so much impact on the shoulders impact on the shoulders exhales inhlo urba mukha remember shoulders away strong body belly in instep tightening glance to me nose and my head is toward the sky as much as I can exhaled chin as much as I can exhaled chin chest adho mukha right foot forward left ankle on the ground as you see you can start from the two ways either by placing your left foot first and then stepping forward or stepping forward and placing the ankle whichever is more comfortable for you inhaled with a very long ratio I raise my arms and with a very long ratio I raise my arms and with a very long exhale chaturanga if I need to take extra air I do it but if I can avoid it all the better inhaled urba mukha exhaled adho mukha again left foot now forward right ankle on the floor inhaled crezco holding 90 degrees on my left knee long exhale all the way down chaturanga inhale upward dog exhaled downward dog five deep breaths one 2 3 4 5 i inhale i look forward i walk or jump taking an inhalation when it came exhaled flex forward inhaled this time I go to uctaca this time I go to healthy uctaca to exit from the sun salutation i bend my knees look down at my hands exhaled samatisti ji continued inhaled flexed knees entered the position of healthy uctaca sana position or chair remember retro light version of pelvis exhaled forward flexion forward relax head inhla long back exhaled I'm going to plank to enter chaturanga inhaled upward dog exhaled downward dog inhaled right foot forward virabhadrasana one warrior one exhaled chaturanga again inhaled upward dog exhaled downward dog inhaled left foot forward rhythm goes increasing I know but stay here with me continued breathing exhaled chaturanga belly in inhale urba mukha exhale adho mukha breathe deeply through the nose controlling the breath controlling your mind [Sound] two more breaths [Sound] with the next inhalation I look ahead of me I walk or jump inhaling all the way and exhaling bringing chest and forehead to the knees inhale flexing knees hands to the sky exhale samatisti ji well then for today we have finished with the part of the healthy ones but always I recommend to finish with a little bit of breathing and in healthier peace so let's do a greeting to the sun to go sit and finish together inhale raise arms to the sky and exhale flex forward being gentle continue with the breath with sound breathing with sound continues to connect with your bands exhale walk or jump chaturanga inhale open chest urba mukha exhale adho mukha and bring one foot then the other one sit down take the comfortable position comfortable position either cross-legged or pad remember as we said before the foot is active so that there is no active so that there is no pressure on the knee and you're going to hold your elbows well from behind that's like this or if you're in lotus like me your left hand is going left hand is going to get as close as possible to that left foot and the right hand to the right foot but don't worry if you don't get there it doesn't happen
absolutely nothing through practice you will see how it progresses with what you have chosen exhales and forward flexions we're going we're going to stay here just five breaths inhales and exhale one forehead on the floor if you reach and not keeping your back straight head relaxed but the chest open belly still active follow the active bands and inhale and exhale one breath with sound 2 3 4 5 inhale incorporate we are going to place the hands in Jnana Mudra for that the thumb and the index finger the fingertips are going to and the other fingers are going to point towards the floor are going to point the arms towards the ground as straight as possible chin slightly downward activating yalanda downward activating yalanda bhandara the one that we were talking about at the beginning of this session mula bandha is active it suctions the ischial area slightly pressing down on the floor belly in, close your eyes and let's stay eyes and let's stay here for ten breaths
exhale first inhale exhale 1 2 make sure that and your body is relaxed but the thorn is elongated 3 continue breathing feeling how the ribs also widen sideways 4 with the exhalation bring the navel navel towards the lumbar region 5 6 7 8 9 10 and to close we are going to close with the last asana of the ashtanga series if we have one
lotus it's going to be a little bit easier for us because the body is compact you're going to place your hands on the sides of your body a little bit more forward forward than your hips you're going to bow slightly forward bend your elbows and lift but if this is not yet accessible so either do it with one leg and lift yourself up or legs crossed you put the weight slightly on the feet and lift yourself up but try almost everything the weight is in your grades on your belly whatever it is
whichever variation you have chosen let's do it together do it together just 10 breaths inhale lift yourself up that's knees to the sky 1 belly in 2 don't look up to the sky but rather forward 3 gaze or distris does the nose 4 smile 5 only 5 + 6 7 8 9 one more 10 exhale relax and finally we're going to go to a well-deserved shavasana so lie down on the floor let your legs be more open than hips arms wider than the shoulders leaving the shoulders leaving the palms of your hands look skyward toward the universe universe feet dropping to the sides and close your eyes allowing yourself to feel your whole body relaxed forget the bands breathing with sound now your breathing is natural is natural and your distris is totally inner [Sound] I advise you to stay in shavasana for at least 3 minutes but if you want to stay longer then do it since the benefits of the practice will be felt in this area leaving the parasympathetic system this area leaving the parasympathetic system to work
and let your body absorb all the new knowledge that you are teaching it knowledge that you are teaching it [Sound] when you're ready ready to lay down to the right side of the body push yourself with the left hand in the seated position seated with eyes closed hands in the palm of your head take a few seconds to remind yourself why you practice because you practice námaste thank you
Audio:
Subtitules:
Creative energy in motion
Ying yoga
Bakâsana or raven pose
Welcome. Psoas cycle
Clase 4 - Pranayama
The tree that did not know who it was
Vinyasa for beginners
Session 4: First Ashtanga series with modifications
Dynamic yoga
Class for the first trimester