Session 3: Standing Series

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We present the introductory course to Ashtanga Mysore with Nita Miralles from El Reino de Nita. In the third session you will find the Standing series from Ashtanga Yoga to Virhabadrasana, with modifications included. You will begin with the Sun Salutations A and B with their proper repetitions and then you will begin with the Ashtanga standing series.

Hi, I'm Nita and today I invite you to practice with me

the "Ashtanga Foot" series

Let's start with the sun salutations A and B which we will practice 5 times each

And we will continue with the series of standing to finish with a little meditation and ending with our relaxation in "Savasana"

So let's begin

Stand at the front of your mat, feet together

Lift your toes, make sure your quads are active

and see if your weight is more forward or backward or in the center

Lean slightly to both sides until you find your center

Suck the belly lightly, open the chest and bring the hands in Namaste

Let's honor our practice and let's start with "OM"

Close your eyes, take an inhalation

deep and I invite you to join me

*Sound of OM"

We start as if it were a mask

Hands to the sides of the body, inhale

Bring hands to the sky, look toward your fingers

Exhale

Bend forward, bend knees if needed, relax head

Inhale

Lengthen back

Exhale

Walk to board and down to "Chaturanga"

You can place your knees on the floor if you need to

Inhale

"Upward dog

" Look up to the sky

Exhale

"Downward dog

" Drishti would be the nose, but if you find it too uncomfortable look towards your knees or navel

Inhale and exhale deeply using sound breathing

Which brings warmth to your body purifying your mind

and your body

Two more breaths

Inhale

Look forward, walk the right foot, then the left, lengthen your back once you get there

Exhale, flex forward

Inhale, root feet, belly strong, arms to the sky

Exhale

"Samasthiti"

Inhale, arms to the sky

Exhale, flex forward

Inhale, lengthen back drishti and nose

I exhale

Left foot backwards and right foot follows, "Chaturanga" with knees on the ground or

In the form

traditional

I inhale

"Urdhva mukha drishti the nose

" I exhale

"Adho mukha

" Scan your body, are your legs activated, shoulders away from the ears, controlled and sound breathing

3 more breaths

Last

Inhale

Looks forward, left foot forward, right foot follows

Lengthen back

Exhale

Flex forward

Inhale, arms to the sky, look down at my hands

Exhale

"Samasthiti

" I continue inhaling with each movement, exhaling

I inhale, lengthen

I exhale, walk or jump

"Chaturanga" I inhale, "upward dog"

Everything is active knees off the ground

I exhale, "Adho mukha"

I inhale and exhale

Remember that the breath is continuous, the movement follows the breathing and not vice versa

Inhale and exhale through the nose

One

Two

There's your active bands, pelvic floor, belly in

Three

Four

Legs strong and straight

Five

I inhale, look forward, walk my feet or jump, lengthen my back

once I get there

I exhale, flex forward

Inhale, arms to the sky

Exhale

Two more times

Inhale

Bring hands to the sky, look toward your fingers

Exhale, flex forward

Bend knees if needed, relax head

Inhale, lengthen back

Exhale, walk to get to tabla and down to "Chaturanga"

You can place knees on the floor if you need to

Inhale, "upward dog", look up to the sky

Exhale, "Downward dog

" Drishti would be the nose but if it's too uncomfortable for you, see if at your knees or navel

Inhale and exhale deeply using sound breathing

Which brings warmth to your body purifying your mind

and your body

Two more breaths

Inhale, look forward, walk to the right foot, then to the left, lengthen your back once you get there

Exhale, flex forward

Inhale, root feet, strong belly, arms to the sky

Exhale

"Samasthiti

" Inhale, arms to the sky

Exhale, flex forward

Inhale

I lengthen back drishti and nose

Exhale

Left foot back and right foot continue, "Chaturanga" with knees on the floor or

in the traditional way

I inhale

"Urdhva mukha drishti the nose

" I exhale

"Adho mukha

" Scan your body, your legs are activated, shoulders away from the ears, breath controlled

and with sound

3 more breaths

Last

Inhale

Looks forward, left foot forward, right foot follows

Lengthens back

Exhale

Flex forward

I inhale, arms to the sky, look to my hands

Exhale

"Samasthiti

" B mask sounds

We are going to repeat it five times as well

Inhale, bend knees, hands come as close to the floor as you can

Hands together, look toward fingers

Exhale, flex forward, relax head, Inhale, lengthen back

Exhale, walk or jump "Chaturanga"

Inhale, "Upward dog"

Exhale, "Downward dog": Left ankle placed on the floor, right foot forward

Long inhalation

Hands to the sky

Exhale, "Chaturanga"

With control

Inhale

Exhale

"Adho Mukha"

Inhalo

Left foot forward, right ankle on the ground, arms to the sky

Fill your lungs with air

Exhale, contracted belly

"Chaturanga

" Inhale

"Adho Urdhva Mukha"

I exhale

"Adho Mukha "

Five breaths here

Inhale

And exhale

Try to make your inhale and exhale

have the same length

You can inhale mentally counting one

two

three

And you can exhale by mentally counting again one

two

three

Two more breaths

With the next inhalation if you wish, bend your knees, bring the buttocks towards the ankles and jump forward lengthening the back when you come into that denial

Exhale

Flex forward

Inhale, bend knees, hands together, I grow towards the sky

Exhale

"Samasthiti

" I inhale

Again, I get into the chair

"Utkatasana

" I exhale, flex forward

Inhale, lengthen back

Exhalo, "Chaturanga"

Inhale upward dog Exhale, "Downward dog"

Right foot prepares to coming forward in "Virabhadrasana", very long inhalation

Very long exhale, all the way up to "Chaturanga" if I can

Inhale

"Urdhva mukha"

I exhale

"Adho Mukha "

Inhalo

"Virabhadrasana" on the other side

Arms to the sky

I exhale

"Adho Mukha"

Inhale, I open chest, strong legs, internal rotation of the thighs

I exhale

"Adho Mukha "

I stay five breaths

Expand the fingers, use the yemita of the fingers

so you don't have too much pressure on the wrists

One

Two

Shoulders away from the ears, belly in

Three

Four

Five

I inhale, I look ahead, I walk, I jump, I lengthen my back

I exhale, flex forward

Inhale, bend knees, raise arms to the sky

I exhale

"Samasthiti

Three more

Inhale, bend knees, hands come as close to the floor as you can, hands together, look down at fingers

Exhale, bend forward, relax head

Inhale, lengthen back

Exhale, walk or jump "Chaturanga"

Inhale, "Upward dog

" Exhale, "Downward dog"

Left ankle placed on the floor, right foot forward, long inhalation

hands to the sky

Exhalo, "Chaturanga"

with control

I inhale

I exhale

"Adho Mukha "

Inhale, left foot forward, right ankle on the ground, arms to the sky, fills the lungs with air

Exhale, gut contracted, "Chaturanga": Inhale

"Adho Urdhva mukha

" I exhale

"Adho Mukha

" Five breaths here

Inhale

And exhale

Try to make your inhale and exhale

have the same length

You can inhale mentally counting One

two

three

And you can exhale mentally counting again

One

two

three

Two more breaths

With the next inhalation, if you wish, bend your knees, bring your buttocks towards your knees

the ankles and jump forward, lengthening the back when you come up with that negation

Exhale, flex forward

Inhale, bend knees, hands together, grow towards the sky

Exhale, "Samasthiti

" Inhale, I get back in the chair

"Utkatasana"

I exhale, flex forward

I inhale, lengthen my back

I exhale

"Chaturanga

" I inhale, "Dog up"

I exhale, "Downward dog"

Right foot prepares to coming forward in "Virabhadrasana", very long inhalation

Very long exhalation

All the way to "Chaturanga" if I can

Inhale

"Urdhva mukha

" I exhale

"Adho mukha

" Inhale, "Virabhadrasana" on the other side

Arms to the sky I exhale

"Adho Mukha

" Inhale

Open chest, strong legs, internal rotation of the thighs

Exhale

"Adho Mukha"

I stay five breaths

Expand the fingers, use the yemite of the fingers to not to have too much pressure on the wrists

One

Two

shoulders away from the ears

Gut in

Three

Four

Five

I inhale, look ahead, walk or jump, I lengthen my back

I exhale, flex forward

Inhale, bend knees, raise arms to the sky

Exhale

"Samasthiti

" Last salute B

Inhale, bend knees, hands to the sky

I exhale, flex forward

Inhale

Exhale

"Chaturanga", with or without knees

With control

Inhale, "Dog up

" Inhale, "Downward dog"

Right foot forward, inhale

Exhale, "Chaturanga"

inhale, open chest

Exhale

Inhale, left foot forward grows towards the sky

Exhales

Last "Chaturanga"

With control, with strength, with breath

I inhale, "Urdhva mukha"

I exhale "Adho Mukha"

One

Two

Two

Three

Four

Five

I inhale, jump, walk forward, lengthening the back

I exhale, flex forward

Inhale, bend your knees, lower your buttocks as far as you can, hands together

"Utkatasana"

I exhale

"Samasthiti"

Hands on hips

We are going into "Padangusthasana" and "Padahastasana"

We are going to open in first like a dancer or a ballerina and the ankles will follow

And that's the distance we want

Once we're there, we are going to inhale opening the chest but without arching the back

Belly in, open the chest

The belly remains active

Exhale, flex forward bending knees

Grasp your big toe with your index finger

and middle finger

Relaxes the head totally

Bring chest to knees and when you feel ready, start stretching your legs as much as possible without sacrificing your back

Maybe, your max is bending your knees more, that's perfect, so listen to your body

If you can stretch your legs, do it, bend your elbows but, keep your shoulders away from your knees

ears

Shake your head "yes, no" to make sure the neck is not holding any tension

Inhale

And exhale

With each exhalation, with great kindness tries to bring the chest closer to your knees

If your legs are straight and your back is straight, try to bring your weight slightly toward your toes

Chin to chest and very active belly so you don't fall down

One more breath

Inhale here, lengthening your back and stretching your arms

Exhale

Now I'm going to place my whole hand under my foot

or half of the hand, both variations are fine

I like the whole hand because I feel a stretch in the wrist

also

I inhale, lengthen

I exhale, same idea if I need to bend my knees I do so, if not I stretch them totally but without hyperextending always keeping in mind that the quadriceps must be active

With the exhalation, bring the chest

toward thighs

Hamstrings are active, remember "Mula bandha" if you activate it you will totally change the feeling of the Asana

Shoulders away from the ears

still breathing

Chin, chest

One more

Inhale, lengthen back, look forward

Exhale there

Gut very active, hands on hips, inhale

I exhale

"Samasthiti

" "Trikonasana utthita trikonasana

" We open to the right and the distance we're looking for is about elbow to foot, elbow to foot

Open the right foot to the right, left foot forward

And with the exhale I'm going to push my hips to the left side and imagine someone is pulling my right arm

I stretch as long as I can and when I can't go any further I drop myself

Where I arrive I lean, but I don't leave all my weight and look to my left hand

Another way to enter as well to this type of posture, according to the Ashtanga method, would be to hold the big toe of the foot flexing the knee and stretching it out

as much as you can, maybe it will stay semi-flexed, but if you're feeling the opening of the chest both options are valid

Choose whichever is more suits your body's needs

Look to the left hand and breathe

Try to keep the right and left leg in external rotation, pushing the knees together

outward

Keep breathing

Relax your face muscles

Try if you're holding on to your finger

stretch up, you're going to feel your chest open up

One more breath

I exhale, look down, slightly bend my right knee

I inhale and I stay in the center ideally with the exhalation I would enter the second side, but if it's too much for me, what I can do is I can take an extra inhalation

I exhale, push my hip to the right this time

and my left arm as if someone was stretching me

I'm going as far as I can go

Or I bend my knee and grab my left little finger

I look to my right hand and stretch my leg as far as I can

looking towards Sámano opening my chest and pushing my hips forward

Breathe

One

Two

Strong gut, active quads

Three

Remember the external rotation of the thighs

Four

And five

I exhale, look down, flex knee

I inhale, step out to enter "Parivrtta trikonasana" or "Trikonasana B"

This time the hips want to be level, the right hip pushes backwards and the left hip pushes forwards and I need an angle in the left foot so as not to press on the knee rear

With the inhalation, I grow towards the sky and with the exhalation, I go as far forward as I can

Try not to curve my back

If I can't reach any further, I'm going to place my hand on my right shin and my right hand on my lower back

If I see that I can I will place my left hand on the ground, even if I need to slightly bend my knee, but if I can go to the full expression of Asana, I'm going to place my left hand on the outside of the right foot

and my right hand toward the sky, belly in and looking for elongation on the whole right side

Breath

One

Push that right hip slightly back and left hip forward

Two

Gut in

Three

Strong legs

Four

Five

I exhale, look down, slightly bend both knees

I inhale

Always looking for smoothness in practice

Center

The same if I need extra breath I take it, if not with the exhalation I enter directly

I try to do the same variation that I chose on the previous side, either hand to shin

on the outside, on the inside on the outside

Hand either in the lumbar region or towards the sky

feeling like the left hip backwards and from the armpit we stretch forward noticing a lengthening of the left side

He looks to the left hand and breathes

Two

Three

Strong and active legs

Four

Gut

active

Five

I exhale, look down

Inhale, bend knees, return to center, open arms

Exhale, "Samasthiti"

If you notice every time I go in and out of an Asana, I try to bend my knees so that there is no impact, it's very important especially in such a dynamic practice and demanding how Ashtanga is practiced

We continue with "Utthita Parsvakonasana" and "Parivrtta trikonasana"

For that, again we open to the right, this time the distance we are looking for is more wrist to foot and wrist to foot a little wider than before

The right foot opens to the right and it's like we're going into a warrior 2 which I'm sure you're familiar with

With the exhale you're going to place your forearm

on the right thigh and the left hand in a line with your left leg as if it were a straight line

If this is too comfortable for you, you're going to bring the right hand, the outside of the right foot and you're going to push the shoulder towards the right leg to feel even more intense the posture

Also lower the right hip slightly downward and backward

Look to the left hand and breathe through the nose

Try to keep the weight distributed between both legs, keep pushing

the left leg on the ground

Don't leave all the weight on the right leg

One more breath

And with the exhalation, look down

I inhale

I return to the center and with the next exhalation, I enter the second side always trying to do the same variation that you have chosen, either with elbow on the knee or on the floor

If you're in this variation, make sure that the weight doesn't fall, but that you're supporting yourself with your abdomen

I look towards my right hand and push with that right leg distributing the weight between both legs

Lower the left hip slightly, push the left shoulder toward the knee

left also and breathe

One last breath

I exhale, look down

Inhale, center

"Parivrtta trikonasana

" There are many ways to approach this posture, let's look at all the variations

Left knee on the ground, left hand to the sky, left shoulder wants to overtake right knee

I can push right knee toward inside and place my shoulder as close as possible

One of the variations to start with can be "Namaste", try to make sure that the arms don't go up towards the shoulder, but open the chest very much, making force with this left shoulder y

at the same time the right knee is pushing on the left shoulder

If this is comfortable for you, you can place left hand next to right foot

and right hand above the head

And if you can still go a little bit further, you're going to raise your left leg up

and place the left ankle on the ground

Whichever variation you've chosen, we're going to be here for five breaths

Inhale and exhale deeply through the nose, reproducing the sound

Two more breaths here

Gut in

And with the next exhale, look down

Inhale

Come to the center

And with the exhalation, I place my right knee on the floor

Inhale, right arm to the sky, right shoulder

over the left knee

Push that left knee as far as you need to

Good

With hands on Namaste, if you've done it on the other side, always try to open up

right hand on the ground and left hand above the head

Raise your right leg if you can and place your ankle on the floor, look towards that left hand and feels as if it were an indivisible line from the little finger of the left hand to the right leg and breathes

Three

Four

Feel that twist

Five

Exhale, look down at the foot

Inhale

Strong gut, strong legs

I come to the center, open arms

I exhale "Samasthiti "

"Prasarita padottanasana" A, B, C, D

Inhale, spread legs, toes in and ankles out, hands on hips

I inhale, open my chest, opening myself

Try not to arch the back too much, slight retroversion of the pelvis

I exhale, not diving, but keeping my back fully elongated

Flex knees so as not to put pressure on these

Exhale and place hands between the feet, a little more backwards, if you're more flexible

Inhale, lengthen the back again

Exhale, we bring the crown back to the ground

Parallel elbows tend to open so bring the parallels to each other

that the hands do not open

Index fingers pointing forward, chin to the chest and now he stretches out his legs as much as you can

If you have them flexed both knees with the same angle

I inhale and exhale

One

Two

if your head brushes the ground or you're pressing close a little bit to follow that back elongation

Three

Four

drishti the nose

Five

I inhale, lengthen back

I exhale there, slightly bend your knees, hands on your hips

I inhale, strong belly, "Mula bandha Uddiyana bandha"

I sit up

Inhale, open your wings

I exhale, hands on hips

I inhale, open my chest, look up slightly and this time my hands stay on my hips the whole time

Bend knees and lower yourself as low as you can keeping your back straight, chin, chest and legs straight

Bring the weight slightly towards the toes to deepen the Asana

"Mulabhanda", press

that zone, the sphincter or the vagina to notice how the hamstrings rise towards the sky

Three

Remember Drishti the nose, focus point with intent, don't get distracted

And five

I inhale, bend knees slightly, gut very active, come all the way up

Exhale I inhale, I open my arms

I exhale, I'm going to interlace my little fingers behind, but always keep them away from the back in order to take advantage of that opening

And with the exhalation, I bend my knees and try to reach as far as I can to the ground

Coronilla if it arrives on the ground and arms towards the ground Be careful and don't put too much pressure on the shoulders

You can put your palms together or keep them open

One

look down the nose

Two

Strong gut

Three

Stretch your legs as far as you can, active quads

Four

Five

I inhale, bend my knees, sit up

I exhale

Last variation

Hands on hips, inhale, open the chest

I exhale, flex forward, bend knees, grasp the big toes

Inhale, lengthen back

Exhale, enter Asana, elbows bent if I can

and do not go outward or inward, but keep them in line with the wrists and shoulders

forming an angle of 90 degrees

Exhale, chin, chest

Stretch your legs as far as you can shoulders away from the ears

Two

Three

Four

5

Inhale, lengthen your back

Exhale

Inhale hands on hips, bend knees slightly, incorporate

Exhale "Samasthiti"

"Parsvottanasana"

Now the hands are going to be well placed, in Namaste or if this is not accessible at the moment, we will take opposite elbows

Once prepared, inhale, take a step backwards, not too large but little step and I look back keeping the angle on my left foot so I don't have pressure on my knee

If you put your foot that way I'm going to twist my knee and what I always want to look for is to look for a safe angle and twist of the hip

Right foot pushing on the ground do not hyperextend, slightly flex the knee

Inhale, open your chest and don't dive, but lengthen, belly in

The entire quadratus lumborum is active and looks toward the big toe

Relaxes head and keep opening the chest

One

Two

If your body allows it, you can bring your chest up to your knee, but keep looking towards that fat little finger

Three

Keep playing with the right leg to feel it especially in the right hamstring

Four

Keep opening chest, bring hands together as much as you can

Five

Inhale, slightly bend both knees, incorporate

Exhale

Let's go to the other side and we would go into the Asana, but if we need to, we're going to take an extra inhalation

And exhale and we go in, left hip thrust back, right hip thrust forward, pressure on the left leg

Chin slightly toward the chest looking toward the big toe of the left foot

One

Two

Three

Feeling it now in that left hamstring

Four

Five

Inhale, lightly press both knees, gut hard, open my

hands, my arms out to the sides

I exhale

"Samasthiti

" "Utthita Hasta Padangusthasana"

Let's explore different variations

If it's the first time you do it and you're stable is not very good or you're trying to develop, let's stick with this variation

What you want to do is use your abdomen to bring your knee up as high as you can without using your hands

Once you feel the stability, you're going to hold on with both hands and maybe, that's here and I'm either, where you have to work

Look towards a fixed point ideally towards the ground and stay breathing

Then you'll open to the right and come back, but I'll guide you, don't worry

If that's easy for you, place your left hand on your hip and come up

the knee to the chest as far as you can

If you feel stable here too, grab the big toe

and start stretching your leg

Pushes the right shoulder back

If you see that you're stretching your leg, but flexing this knee, it's not good for us, it's our prop

It's better than flex this one and keep this one straight

If I am in the position total what I will do will be to flex forward, keeping the leg towards the sky

I'm breathing here

Two

Three

Four

Five

Inhale, incorporate

Exhale

If you are with the knee you're going to grab and open, but if you're holding on to your leg you stretch and open to the right

Make sure that the right hip doesn't come up, put it down

If you can look to the left shoulder If you can't, look straight ahead

One

Two

Open chest

Three

Four

Five

Inhale, center

Okay, I'm staying here, or I flex forward again

Inhale, I stand up

Leg stretched out no matter how high it is

Maybe my leg is here, it's okay

What I have to try to do is not to lean over

forward or backward

I lift as much as I can, tip and breathe

One

I look down at my toes

Two

Three

Four

Five

I exhale, relax

And we change legs

I shake a little bit if it stings or burns which is very common

We're going to try to do what we've done on one side, on the other

Good

Always coming up with the abdomen, he grabbed me with both hands

or with one hand only keeping my right leg as the pillar or grabbed my big toe

If I can I start stretching my leg, but without sacrificing this one, remember

And if I can I'm going to flex forward

One

Left shoulder relaxed

Two

I toe left foot

Three

Four

Five

I inhale

I sit up

I exhale, open to the left side and if I can I look to my right shoulder

I lower my left hip

One

Two

Three

Four

Five

Inhalo, center

Exhale, forward flex

I inhale, I incorporate

Leg as straight as possible, smiles

One

Relax the muscles of the face

Two

Three

Four

Five

I exhale relaxation, and shake if you need it

We continue with "Ardha Baddha Padmottanasana"

This is also a very demanding Asana

If the other is not in your practice in half lotus, then you're going to do tree pose

which I'm sure you know it or you've seen it somewhere

Good

Putting your foot on the inside of the calf or thigh and you're going to stay there

Now, if you want to try to get into "Ardha baddha"

what we're going to do is rotate like when we were on the ground, in another one of the sessions to enter in "Padmasana"

I'm going to bring the foot in active flex up, grab it

and bring it towards the pubis

When I'm there, I'm going to let my little fingers go into the left groin

and maybe this will be enough for me

If not, I can bend my knee and even try to go down relaxing my head

On the other hand, if all this works out for me accessible I will go a little bit further

I'm going to use my right arm to grab my right foot, I slightly flex my left knee and with the exhalation I lower down, placing my hand as close as possible to my left foot

Relax head and also you can even improve a little bit the Asana, not letting the right shoulder to go forward, but let them be level

Bring your head as close to your left knee as possible and breathe

Two more breaths

Inhale, look forward

Exhale, bend your knees slightly

Inhale, incorporate

Exhale, "Samasthiti" and if you are in the tree just lower your leg

It is very important to respect all the breaths so that we don't get dizzy when we climb

Let's do the opposite side

If you've done the tree, do the same one again or if not, I invite you to enter with caution to "Ardha baddha padmottanasana"

Flexing that left foot, bringing it to the pubis

and to the right groin

The left hand now grasps the left foot, and with the exhalation I slightly bend my right knee so as not to put too much pressure

Right hand next to the right foot

I exhale entering the Asana

And the same, look for your shoulders to be in line as much as possible

Breathe, inhale

Exhale

Chin, chest

One more breath

I inhale, look ahead

Exhale

Inhale, flex slightly the knee

I join

I exhale

"Samasthiti

" We continue with a sun salutation to enter the next Asana "Utkatasana"

Take an inhalation and an exhalation

to observe if your breathing is under control or to regulate it again

Try to make that breath with sound, try to make the bands active

"Uddiyana bandha and Mula bandha on the pelvic floor

and we continue

I inhale, arms to the sky, look down at my hands

I exhale, flex forward

Inhale, lengthen the back

Exhale, walk or jump to go to "Chaturanga"

Inhalo

Remember that "Chaturanga" can also be done with knees on the floor

"Urdhva mukha" or even cobra

Exhale, "Adho mukha "

I directly step forward I bend my knees and I'm going into an "Utkatasana" or the posture of the chair

Remember here, instead of accentuating this curvature we are going to do is bring the belly inward

You're going to notice it's a little bit harder, but it's much better for protecting the lower back

and toning the abdominal area

Knees sticking to each other, still breathing

One last breath

Exhale, forward flexion and we're going to take an inhale and an exhale

I inhale

I exhale

Path or jump

"Chaturanga"

I inhale

"Dog up

" I exhale, "Downward dog

" We enter "Virabhadrasana 1", as we have done with the sun salutations

B I inhale and this time I'm going to stay here

Five breaths, flex the right knee

90 degrees, ideally I should only be looking at your big toe

I inhale

Exhale, belly in

Inhale

Exhale, push right hip back, left hip forward

Four

Five

If I can I try to keep looking at my hands, I stretch out my right leg bringing the right foot in and the left foot out

I flex my left knee and enter "Virabhadrasana" on the second side

I inhale

I exhale

One more breath

And with the exhalation, I open my arms to enter "Virabhadrasana 2"

From here the legs don't change postures, only the arms open

Make sure that the hand is in line with your shoulder

What

you lower your pelvis a little bit more and push that left knee, to the left

Don't let the buttocks come out, but, pull it in, squeeze it in with the belly as well

And breathe

One

You push that right leg

Two

Three

Four

And five

I inhale, I go to the center

I exhale, I go into the second side

And the same thing, scan your body, tight tummy and buttocks sucking

Push that right knee, slightly to the right and you're going to notice the intensity on the inside of the right thigh

Still breathing

We're almost finished

Put all your energy into it

Three

Four

Look towards the middle finger of the right hand that's our Drishti

And five

Exhale, hands on the mat, right leg back, "Chaturanga"

Inhalo

"Urdhva Mukha

" Exhale

"Adho Muka"

Right foot well forward, cross it placing the instep and then the other instep to try to sit as gracefully as possible

Sit comfortably and take several slow and deep breaths

To calm your breathing

if you can enter in half lotto or full lotto as we have explained other times and if not, stay with your legs crossed

Let's finish with the closing positions

If we can we are going to tie up, holding the left foot with the left hand

and the right foot, with the right hand, otherwise we will grab the opposite elbows

Exhale, yoga mudra

Try to keep your bands active and your breath active

with sound follow with you, the head can be relaxed

One

Two

Three

Four

Five

Six

Seven

Eight

Eight

Eight

Nine

And ten

I inhale, I sit up and go to "Padmasana", meditation position

Arms stretched out, thumb with the index finger and the other thumbs with the index finger three fingers pointing to the ground

We're going to stay here for ten breaths

Chin slightly to the chest, draws a small smile like a Buddha, helping to relax all the muscles

of the face and slightly step forward and backward until you find your center

One

Two

Let the eyelids feel heavy

Three

Drishti in

Four

Five

Six

Seven

Eight

Nine

And ten

I open my eyes and I go to "Utplutih", the last Asana

Well, with feet in "Padmasana" and I rise, or with half a lotto, or crossing legs, hands a little bit in front of the hips, force the arms, close the elbows not to open

Well, if you are paying attention in "Chaturanga"

And rise up here

You stay ten breaths

One

Two

If you can, try to elevate feet

Four

Five

Six

Make pointed arrows to raise them off the ground

Seven

Eight

Nine

And ten

I exhale and let's do the last "Vinyasa" before lying down in "Savasana"

in order to have a little bit of introduction to the first series

I'm going forward well with knees on the ground or the whole body elevated

"Chaturanga" I inhale, "Urdhva Mukha"

Exhale, "Adho Mukha" And this transition is the one called "Vinyasa"

Again I cross the right instep on the floor, left instep

and sit down to enter gently in "Savasana"

Try to wrap yourself in this posture if you need it so you don't have to move in the next minutes

Let your breathing be totally natural

May you be as comfortable as possible with the palms of your hands facing the sky

Close your eyes and stay at least 3 minutes

If you wish to stay longer, I invite you to do so

letting all the benefits of the practice internalize in your body and mind

Begin to awaken your body keeping your eyes closed and lie down on the right side of your body

And slowly, with gentleness keeping the eyes closed, come to the sitting position

Take three breaths

Assimilating all this practice that you just did

Bring the hands in "Anjali Mudra", prayer position in the center of the chest and we are going to finish as we started, with

with the sound and vibration of the universe

Inhale

*Sound of OM"

Namaste

Thank you

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