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
Walk to board and down to "Chaturanga"
You can place your knees on the floor if you need to
"Upward dog
" Look up to the sky
"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
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
"Samasthiti"
Inhale, arms to the sky
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
Looks forward, left foot forward, right foot follows
Flex forward
Inhale, arms to the sky, look down at my hands
"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
Two more times
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, look forward, walk to the right foot, then to the left, lengthen your back once you get there
Inhale, root feet, strong belly, arms to the sky
" Inhale, arms to the sky
I lengthen back drishti and nose
Left foot back and right foot continue, "Chaturanga" with knees on the floor or
in the traditional way
" Scan your body, your legs are activated, shoulders away from the ears, breath controlled
and with sound
Lengthens back
I inhale, arms to the sky, look to my hands
" 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
"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"
"Adho Mukha "
Five breaths here
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
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
Inhale, bend knees, hands together, I grow towards the sky
" I inhale
Again, I get into the chair
"Utkatasana
" I exhale, flex forward
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
"Urdhva mukha"
"Virabhadrasana" on the other side
Arms to the sky
Inhale, I open chest, strong legs, internal rotation of the thighs
I stay five breaths
Expand the fingers, use the yemita of the fingers
so you don't have too much pressure on the wrists
Shoulders away from the ears, belly in
I inhale, I look ahead, I walk, I jump, I lengthen my back
Inhale, bend knees, raise arms to the sky
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, "Upward dog
" Exhale, "Downward dog"
Left ankle placed on the floor, right foot forward, long inhalation
hands to the sky
with control
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
"Adho Mukha
" Five breaths here
You can inhale mentally counting One
And you can exhale mentally counting again
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
Inhale, bend knees, hands together, grow towards the sky
Exhale, "Samasthiti
" Inhale, I get back in the chair
"Utkatasana"
I inhale, lengthen my back
" I inhale, "Dog up"
I exhale, "Downward dog"
Very long exhalation
All the way to "Chaturanga" if I can
"Urdhva mukha
" Inhale, "Virabhadrasana" on the other side
Arms to the sky I exhale
Open chest, strong legs, internal rotation of the thighs
Expand the fingers, use the yemite of the fingers to not to have too much pressure on the wrists
shoulders away from the ears
Gut in
I inhale, look ahead, walk or jump, I lengthen my back
" Last salute B
Inhale, bend knees, hands to the sky
"Chaturanga", with or without knees
Inhale, "Dog up
" Inhale, "Downward dog"
Right foot forward, inhale
inhale, open chest
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"
I inhale, jump, walk forward, lengthening the back
Inhale, bend your knees, lower your buttocks as far as you can, hands together
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
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
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 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
" "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
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
Strong gut, active quads
Remember the external rotation of the thighs
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
Push that right hip slightly back and left hip forward
Strong legs
I exhale, look down, slightly bend both knees
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
Strong and active legs
Gut
active
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
And with the exhalation, look down
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
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
And with the next exhale, look down
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
Feel that twist
Exhale, look down at the foot
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
if your head brushes the ground or you're pressing close a little bit to follow that back elongation
drishti the nose
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
Remember Drishti the nose, focus point with intent, don't get distracted
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
look down the nose
Strong gut
Stretch your legs as far as you can, active quads
I inhale, bend my knees, sit up
Last variation
Hands on hips, inhale, open the chest
I exhale, flex forward, bend knees, grasp the big toes
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
5
Inhale, lengthen your back
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
If your body allows it, you can bring your chest up to your knee, but keep looking towards that fat little finger
Keep playing with the right leg to feel it especially in the right hamstring
Keep opening chest, bring hands together as much as you can
Inhale, slightly bend both knees, incorporate
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
Feeling it now in that left hamstring
Inhale, lightly press both knees, gut hard, open my
hands, my arms out to the sides
" "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
Inhale, incorporate
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
Open chest
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
I look down at my toes
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
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
Left shoulder relaxed
I toe left foot
I exhale, open to the left side and if I can I look to my right shoulder
I lower my left hip
Inhalo, center
Exhale, forward flex
I inhale, I incorporate
Leg as straight as possible, smiles
Relax the muscles of the face
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
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
Inhale, look forward
Exhale, bend your knees slightly
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
I inhale, look ahead
Inhale, flex slightly the knee
I join
" 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
Inhale, lengthen the back
Exhale, walk or jump to go to "Chaturanga"
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
Exhale, forward flexion and we're going to take an inhale and an exhale
Path or jump
"Chaturanga"
"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
Exhale, belly in
Exhale, push right hip back, left hip forward
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
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
You push that right leg
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
Look towards the middle finger of the right hand that's our Drishti
Exhale, hands on the mat, right leg back, "Chaturanga"
"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
Six
Seven
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
Let the eyelids feel heavy
Drishti in
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
If you can, try to elevate feet
Make pointed arrows to raise them off the ground
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
Namaste
Thank you
Audio:
Subtitles:
Journey to a magical world
Open diaphragm 1
The lotus in you
Class 1: Movement and body fluency
Restorative Hatha Yoga
The beauty
Hips: working towards Padmasana
Standing postures I
Routine Base 1
Yoga to improve your life 2: Asanas to strengthen your abs.
