Session 4: First Ashtanga series with modifications

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We present the introductory course to Ashtanga Mysore with Nita Miralles from El Reino de Nita. In the fourth session of this course we will begin to explore the first series of Ashtanga Mysore (the first of six series that exist in total). In the previous class you finished with Utthita Hasta Padangustasana, but in this class you will start sitting and you will explore each asana one by one and see its possible modifications.

Hi, I'm Nita

Welcome

Today we're going to explore the first Ashtanga series

Yoga Chikitsa

Actually this first series starts from an Asana that we already did in the previous session, Utthita Hasta Padangusthasana

That Asana where you grab your leg and get into balance

That would officially be the start of the first series

But hey, like the series

sitting begins at this time, as I have preferred that we explore each Asana one by one

So, what does Chikitsa yoga mean? This first series that is within six series that

form all Ashtanga Yoga

So in this series what we want to do is

to heal our body and our mind

In fact, it means like the yoga of therapy

Pathabi Jois, the founder of the mysore style, used to say that

Everybody can practice Ashtanga, only lazy people can't practice it

Therefore, it is focused for all types of bodies, all types of personalities Et cetera

And really, if

You are not yet warm and you have not done sun salutations, I invite you to do some of the videos above or just do a couple of sun salutations to get your body warm, although today what we're going to do is we're going to go deep into each Asana, talk about them, what the components of each Asana are, what the components of each Asana are

we need to awaken, and how

to be able to be in shape comfortable in the Asana, since that is the goal, to be fit, firm, comfortable

that the mind is calm and to be able to almost meditate in each Asana

With that said, let's begin always with an "OM", a to honor our space, our practice

So, bring your hands in Anjali mudra

Images heart center, in the center of the chest, close your eyes

Take a couple of deep breaths through the nose

activating your Ujjayi breath now

Breath with sound

Activating the bands, connecting with Mula bandha in our pelvic floor

and Uddiyana bandha in our abdomen

Inhale deeply and I encourage you to join me in this "OM"

*Sound of OM"

Let's start with the first Asana, which is Dandasana, which we would come from Virabhadrasana 2

When we do the whole series, you'll see how it flows from one to another

In this Asana, what we are looking for is the elongation of the spine, that is, that it is as stretched as possible

To do this, we are going to place our hands on the sides of the hips

Depending on the length of your limbs you'll want them a little bit further forward, a little bit further back, but I encourage you to lean exaggeratedly forward and backward, so that you can find your center

Once you have found your center, push the hands towards the ground, let the shoulders not come towards the ears but let them fall down and whatever opens up is the chest

It's very important to know how to isolate each muscle to be able to let a part of it relax

while another one is active

In order to be able to open also the chest, we need the abdomen to be very strong

so that it supports our whole back

It's what we call the lumbar frame

Once here, you're going to bring the chin slightly down, activating Jalandhara bandha

You're going to activate the legs, for that you're going to use flex

We tend to have the feet open

So what you're going to want is an internal rotation of the thighs, like the knees want to look at each other

Maybe your ankles will lift off the ground, so you'll know that those are very active, but if they don't lift off the ground you don't absolutely nothing happens, just make sure that you are as active as possible

Open chest, chin to your lungs, inhale and exhale

Drishti would be the nose, but if it's too uncomfortable, look to your knees or to your toes

Keep breathing

Try to make sure your bands are active, hamstrings pressing and you will feel how you feel lighter and it's easier to maintain Asana

I assure you that if everything is active you're going to notice how everything is working

It seems like a very simple Asana, but it really needs and requires a lot of strength to be able to maintain it

Two more breaths here

And we're going to move on to Paschimottanasana, but before we move on to it, I encourage you to do a little strength exercise that will help you to observe your evolution during the practice

Place your hands a little bit in front of your hips, and flexing your chest forward, you are going to lift your belly in, and you are going to lift the hips

If you can, you're going to lift your whole body and you'll see how you progressively your strength will develop

Little by little, we will walk our hands forward keeping our back straight

This is what we don't want, this is what we're looking for: elongation and opening

If your hands only go this far, it's perfect, it's just

Open shoulders, relax head

Keep feet flexed so that your knees are protected, since the muscle, all the muscles that we have here, are going to activate and protect this area

On the other hand, if your flexibility allows you to, you can hold on to the big toes with your index and middle toe, shoulders back, inhale, open, exhale

Begin to enter the Asana little by little

Relax head

Inhale and exhale

Suck in the belly, hamstrings keep pressing into the ground, Mula bandha

Remember that avocado seed

or just lightly sucking on the perineum

With each exhalation try to deepen gently a little deeper

The drishti here would be your nose or little toes ideally, but don't frown, relax the face

One more breath here

Inhale, grow

Exhale, belly in

And to come out we inhale, we lengthen

Remember that in Ashtanga everything has movement and breath

we move without breathing

I exhale and now I'm going to hold on

on the sides of my feet

If I don't make it I'll stay here, but if I can

I'm going to link my hands or even grab my wrist

Same thing

If I don't make it, I'm going to stay another five breaths

Already what I am looking for is openness, it doesn't matter how the Asana looks from the outside, but how it feels

It feels from the inside

I inhale, grow, shoulders away from ears that are not cramped and tense

I exhale, belly in, as far as I can go

You can either rest your chin or your forehead if you have any tension in your neck

Inhale

And exhale

Three more breaths

Remember, feet on Flex, belly in, belly button goes to the lower back

One last breath

I inhale

I never come out all at once, but step by step

I exhale, hands are placed at the sides

I'm going to cross my legs and instead of just rolling forward which I can do, I'm going to try to make a fake out of lifting

So, if my body can't get up, what I'm going to place my feet, use my arms, triceps, triceps, triceps, triceps, triceps, triceps, triceps, triceps and so on

and lift myself up

Already with this small effort, your body will understand what you want from it

If I can't get up, I simply place my hands in front of me

and go to surely your favorite posture Chaturanga

Right, with knees on the floor, remember, rounding the back or Chaturanga, with knees elevated

Exhale

Inhale

Tiptoes on the floor, internal rotation of the thighs, Urdhva Mukha, exhale

Adho Mukha, just one exhalation

I immediately go to the sitting position again

I cross one foot, instep on the ground, hold all the weight on the arms, belly in

The other instep, try to slide as much as you can without taking your hands off the ground, super important

If I take my hands off the ground, I'm going to fall totally, there's nothing to really support me on the ground, support me

Next Asana: Purvottanasana

Let's bring the hands about 30 centimeters or so

one hand distance between our hips and our fingers pointing towards our buttocks

With the inhalation I'm going to open my chest

and then I'm going to raise my hips, my toes to the floor

I open, I open, I open, I grow

I exhale, I look back and then move my gaze to my nose

Inhale

Exhale

Internal rotation of the legs, hips to the sky, push hands up

One more

I exhale

Chin, chest

Vinyasa

This Vinyasa we always do between Asana and Asana

Again, I try to rise and roll forward

Chaturanga, with or without knees on the floor

You can even intersperse them if you feel that you are getting stronger

Exhale

Inhale

If you can, knees off the ground, gut strong

Exhale, Adho Mukha

I sit with one foot trying to get most of the strength in my arms and in my belly, so that my feet are almost weightless

I exhale and sit

Ardha Baddha Padma Paschimottanasana

These Asanas sound great, huh! Let's bring the right foot now in half a lotto

If that's not accessible to me at this time, I'm not going to pull my knee, I'm going to place my foot on Flex, on the left knee and I'm going to flex forward, not put pressure here

What I want to do is little by little, that my hips are opening up

And from here, simply, you can stay here if you're already feeling it with this active leg or you can start walking your hands

Okay

You can try and go to the next step as we always do, with a very secure lotus

Foot on Flex, push back, then bring it to the chest

and we try to even talk on the phone with our foot and, we bring the ankle towards our pubis dropping the rest of the foot

If I have a lot of pain I move away a little bit, I never risk my knee

If I feel comfortable here, I'm going to bring my right arm in a big circle behind me so that it grips my left little finger

If that's not possible I can even hold on to my shirt or I can put on a rope

And with the exhalation my left arm is going to come forward

The hand is going to grab the left side of the left foot already in Flex and active

Shoulders tend to stay uneven so what I want to do is push right shoulder forward, left shoulder back

If the knees close absolutely nothing happens as long as there is no pain

I inhale here with the variation of your choice

Exhale

Left shoulder to left knee

One

Two

Active bands, suction pelvic floor, suction tummy

Three

Breathing with sound

Four

Drishti my big toe

Five

I inhale, lengthen my back

I exhale

And we go for Vinyasa between side to side

If it's too much for you skip between the sides

I inhale, I rise

If I can't go backward, hands forward

I go to the plank, Chaturanga, exhaling

I inhale, Drishti the nose

I exhale, my Drishti is still the nose

And I go and sit down to enter the other side

If you want to try to jump, you can bring

the buttocks towards the ankles

Inhale, keep your hands still and sit down

Let's go for the other side, left foot

Whatever you've done on one side do it on the other

If you have stayed here, do exactly the same

On the other hand, if you have come up to the ankle always with the foot in Flex, safely, we enter the Lotus

Left hand makes a very large circle to hold on

of the left foot or of the shirt or you can even hold on to this way if you don't reach well

Right foot on Flex

Especially if we have a little bit of sciatica it tends to open to the side, so we're going to correct it

Sciatica or scoliosis, that happens too

We grab the outside of the right foot, inhale, push this right shoulder back and the left shoulder slightly forward

I exhale

And notice that each side is different

Maybe on one side you feel a lot of ease and on the other side a lot of stiffness

Don't push, respect your limits, but don't get too comfortable

Inhalo

Exhale

Exhale

I exhale

Inhale

Fill lungs, diaphragm

Exhale, belly in

One last breath

Grow with inhalation

Exhale

I inhale, lengthen my back, keep looking at my big toe

Exhale there

Vinyasa

Inhale, cross legs, lift up

If I can, I can try to shuffle my feet between my hands and walk backwards without taking off

my hands

Chaturanga, exhale

Inhale, upward dog

Exhale, Adho Mukha

Trianga Mukhaikapada Paschimottanasana

We can enter in two ways, just like we're doing all the time

with our Vinyasa o

we can talk to our right leg and tell it to stay back and only the left leg is going to stretch out, how are you going to be able to see now

You leave it behind directly

Once you get there, for safety's sake, stick out your calf, it will help protect your knee

If you have any pain or notice your hips are too uneven, sit on a block, that's going to help you a lot you have less pressure on your knee and your hips will be more level

Once here, the closer the knees are, the more alignment you may have, but if you have any pain spread them apart, there's no problem

Also, here I invite you to have your left hand placed on the left side and push exaggeratedly so that the right hip, rooted as far as possible in the ground

You might want to stay here, where your back is elongated, but if your open back and hips allow it, you're going to hold on on your left foot

Left wrist grasps right wrist

Inhale, open chest

Exhale, entering the Asana

Shoulders away from ears

One

Drishti, big toe

Two

Three

Four

Make sure you don't frown, that there's no tension in your face

Five

Inhale, lengthen your back

Exhale, well out

as we've done before, crossing feet or if you want to try something new, place your hands, a lot of strength in the belly and jump backwards

Exhale, Chaturanga

Inhale, Dog up

Exhale, Downward dog

And we go into the other side, either with a normal Vinyasa or as we're doing trying new things, left foot stays behind if the right leg is going to stretch

Inhale

Exhale

You may notice a big difference between one side and the other, it's totally normal

Let's use the right arm to push and root that left hip

Remember: knees can be together or if you have any tension separated

And little bit by little bit, walk your hands up to where you feel that hamstring or maybe, the back of the leg at either point

is active, but we never want tension in the lower back, in these forward bends, keep that in mind

If you go all the way, right hand grasps left wrist, inhale

I exhale

One

One

One

Two

Two

Mentally scan your body, if your shoulders are relaxed, your face

Two

Two

Two

the active bands

Four

One more

Five

I inhale, lengthen my back

And again, I go out as we were doing so far

or I try to bring that right leg back and do a little jump, Chaturanga

Inhale, upward dog

Exhale, downward dog

We continue

Let's go to Janushirasana A

For that, again I cross one leg, then the other

and with all the strength I can, I sit down

Let's bring the right foot to the inside of the left thigh looking almost 90 degrees with our right knee and our right hip

This is almost a preparation for Baddha konasana, the pigeon, which we will see in the following video

Here you're going to notice how your body is open in this kind of V-shape and what you want is to bring your right ribs towards your left leg, so it's a flexion with a twist

The instep is kind of pressing into the ground as well, everything is active, it's also a hip opening

Okay, that twisting here can already be beneficial to you, you're feeling it in your left leg and in your hip

You're staying here, but if your body allows it, you start walking, keeping your back as much as possible

elongated as possible, head relaxed

And again, if you're going to hold on, left hand grab the right hand

Inhale there

Exhale, bringing right ribs toward left knee

3 more breaths

Active bands

Little smile on the face

One last breath

Inhale, I lengthen my back

I exhale, Vinyasa

Remember that if you are starting in the Asthanga world and it's too much, stay here waiting, if not, inhale, try to rise

Exhale

Okay, walk your feet or jump

Chaturanga

Inhale, Upward dog

Exhale, Downward dog

And we go back in to do the second side

Inhale, walk or jump and place the left foot now on the inside of the right thigh taking into account the same things

Left knee in line with your left hip, left instep pushing into the ground, right foot active

and left ribs want to rotate to the right knee

Inhale there

Exhale, going into the Asana always trying to do what we did on one side, on the other

One

Relax the shoulders no tension in the neck

2 more breaths

Inhale, lengthen

Exhale, guess what

Vinyasa

I cross my legs, try to lift myself up, try to hold as long as I can

I can and jump

I exhale, Chaturanga

Inhale, upward dog

Exhale, downward dog

Janushirasana B

Another variation with a position very similar to the one we just did

This time let's place the foot on the inner thigh, but we're going to elevate our hip and we're going to sit down, that is, our perineum more or less is pressed by our right heel

Maybe here it's already too much for you, so stay with the fingers supporting you, stay here

Maybe you feel something in the instep or even a knee

So be very aware of what you need in each moment, don't push yourself

Instead you can, start walking to grab your foot, either on the outside or all the way around going into the full expression of the Asana, inhaling and exhaling

Scanning your body mentally calming that breath, controlling it

Two more

Last breath

Inhale, lengthen your back, keep looking at your Drishti

Exhale, hands to the sides, Vinyasa

Remember that you can stay there

I inhale, and with the exhalation I go to Chaturanga

I exhale

Always in control, if I see that I am losing control do half a Chaturanga

I enter again to do the other side

This time the left foot is placed inside the right ankle

and I'm going to sit down on that left heel

Okay, I'm staying here or moving on

Right hand surrounds the outside of the right foot and I grab my left wrist I inhale

I exhale, entering the Asana

One

Two

Three

Four

Four

One more

Five

I inhale, lengthen back

I exhale

Vinyasa

Inhale

Remember that you can just do elevation and then place your hands to go to Chaturanga

I inhale

Shoulders away from the ears

Exhale, downward dog

Let's go for Janushirasana C, the last variation in these three positions

I sit down

And now comes a little bit more complicated and you have to be very careful with your knee

You're going to grab your right heel with your left hand and your two index fingers

and heart is placed on the big toe of the right foot

Make sure you're not arching, but always growing

Why do we do this? Because if I put my whole hand in, I'm going to put so much force that I can pull my knee

Instead, I want to be very subtle and let my body guide me how far I can go

So, with the exhalation we're going to do a rotation as far as I can go

If you can go all the way great, but you might as well stay here, also phenomenal

If we can go, we're going to put all our little toes on the ground, heel to the inside of the left thigh

and we drop the knee if it comes ideally to the ground

That also depends on the hip opening that we have, but don't worry if you don't have an opening that's what this series is all about

to open them up, so with perseverance and discipline, you'll get there

Inhale here and exhale

You can either stay here or you can go all the way

I'm going to stay here with you

Inhale and exhale

Open chest

Left leg active

Even when you can close completely if you're fully activated, you're going to feel it here

2 more breaths

If you are down, inhale and lengthen

Exhale, inhale and come out

We exhale and with the next inhalation, we cross our hands at our sides

Inhale, try to stand up

Come forward and lay flat for Chaturanga

I exhale, look slightly forward

Remember we don't want look up too much so we don't put stress on the neck

I inhale

I exhale

Let's do the second side

Inhale, look forward and well cross over one foot and then the other always trying to respect the limits, but also pushing ourselves and not to be lazy or slackers

Now we're going to do the left side

Maybe it's easier or harder, respect whatever it is that is

Right hand under left heel, left hand on flex

Left hand no, left toes in flex

And with the exhalation the same, the index and middle fingers are placed on top of the little thumb and help to push down as far as your limit, maybe this is your limit, so stay there

If you can go all the way, all the way

You can even lift your left hip slightly

Exhale by dropping the left knee as far as you can, right foot in Flex and well you stay here or you enter fully into the Asana, inhaling and exhaling

One

Right leg, remember, active

Two

Bands

The bands are going to help you especially if you have a lot of discomfort, which is normal in this Asana

Three

Three

Four

Five

I inhale, lengthen, look forward, toward my big toe

Exhale

Vinyasa Cross legs I try to rise as high as I can, without touching the ground

Once I have to touch the ground, I try to crawl as much as I can, to make that force and not collapse

I exhale, Chaturanga

Inhale, upward dog

Urdhva Mukha

Exhale, Adho Mukha

Let's go through the Marichyasana, starting with Marichyasana A

Again, I cross each step with a great deal of awareness

I'm going to flex my right foot now

A distance that I think works quite well is to place one hand between the right foot and the left foot

the left thigh and another hand between your buttock and right heel, because you need space, if you close too much you're not going to have space for what you need to do now

With this space and this knee to ankle and knee almost to hip alignment, we're going to place the left hand at the side

We inhale, right hand to the sky

Exhale, I flex as far forward as I can, as far forward as I can and I can even drop my left knee even for more opening

And with the exhale I'm going to hold on

like I'm hugging my right knee and behind it wants to grab my right hand, my left wrist

If it didn't come, I can even stay here, with my hands at my sides

Inhale and exhale and you will feel the benefits of the Asana, but if you can go all the way go for it

You can even grab a rope or your own t-shirt

Inhale here

Exhale

Again, we want to balance our shoulders, they tend to be unleveled, push the right shoulder, use the right arm, root the right foot on the floor, left foot active

Exhale

Mostly subtle movements, changes almost imperceptible from outside

are the ones that most benefit your position in the Asana

Keep breathing, twice more

Inhale, look forward

Exhale

Again, you can do a normal Vinyasa or I invite you to try something new

Hands next to the right foot and almost next to the left knee

Presses hard with the arm on the shin

or on the tibia

I inhale, I rise I exhale, enough for now

I cross my knees and I go backwards, Chaturanga

I inhale, open the chest

Exhale, Adho Mukha

Let's do the other side

Inhale, cross and sit down

No hands off, remember

We bring the left foot, same separation, hand to thigh, hand to buttock

Right hand supported

I inhale, left arm to the sky

Exhale, letting my left knee open if I want to

I need to

And the same thing

I'm staying here anyway, I grab from behind or hold on to my shirt

Right leg very active, inhale, exhale

Left buttock can be lifted off the floor, absolutely nothing is happening

Still rooting left foot and breathing

One

Two

Three

Four

Level your shoulders, left shoulder back

And five

Inhale, lengthen

Exhale

Same thing, especially if you've tried on one side

try the other

Hands to the sides I push with my arm on that left knee, I can even lift my foot now if I can

and I lift myself up put on a few seconds

I exhale, relax

Vinyasa

Inhale, try to lift

Exhale, you can even cross and move your hands out of place, Chaturanga

Inhalo

Exhale, Adho Mukha

Let's go for Marichyasana B

I inhale and I'm going to go and sit down again with as much control as possible

I'm going to repress a modification and then what is the expression end of Asana, since it's quite demanding and if we don't have half a lotto, we're going to stay in the modification

Let's place the left foot under of the right leg and it's the same as we have done before, we will embrace the right knee and we will hold each other from behind or from our shirt, dropping our head

This would be if I have a knee problem, or if my hip is too tight

Another thing we can do is place the left foot on the right knee, flex leg

right and we're going to feel how this hip opens up

We can stay here for five breaths and then we'll move on to the modification

Now, if my foot is fully, if my leg is fully and my hip will allow me, what I'm going to do is I'm going to enter the Lotto

And a lot of people ask, how come I'm starting with half a lotto

on the left if I'm always starting with the right in Ashtanga? It's because even if you do the lotus on the left you actually what you're doing is you're opening the right side which is the one that we're going to embrace as we've done in Marichyasana A

Okay? So once you're there, with the modification or variation that you've chosen, and be very careful and conscious with your body, we exhale, embracing if we can or maybe this is my maximum and I'm staying here too, as the instep is another area where people tend to feel some kind of tension, but I promise you that if you practice, that tension goes away

We hug or stay where we can

I inhale, I open

I exhale

Try not to round the back follow growing

And either placing forehead or even chin, look at the nose

One

Two

Three

Four

Five

Inhale

Exhale

Five

Five

Vinyasa

I inhale

I exhale

Inhale

Exhale

I cross my feet, rise, inhale, legs back, I walk or make my way to Chaturanga, I exhale

I inhale I exhale

Adho Mukha

Let's do the other side

Look forward, cross one leg, then the other

and very slowly go to sit down

The same thing, it may be that this hip if it's more open, so I'm going to go, well in this case I'm going to go further, if not, I'll stay as I was on the other side

Right foot under left or right foot in flex above left knee

I flex my left leg and here I'm going to notice the opening, yes, this can't be rounding, it's always too much open

If I have my hips open and allow me to, foot in flex, come to chest, pubis, half lotus

I flex my left foot and either stay here, or with the exhalation

I enter the Asana

Remember: stretching the chest and breathe

One

Two

Three

Four

Five

Inhale, I sit up

Exhale, Vinyasa

I cross my legs, I lift myself up, or if I don't have much strength left, I move forward and go straight to Chaturanga

Remember that you can place knees if you are tired

Exhale

Inhale

Let's go to Marichyasana C

I inhale, look forward again and walk my feet as we're doing, try to do a little jump

You can do a little hop here and then shuffle, shuffle, shuffle, as much as you can, as much as you can and sit down

Those little efforts are going to make a big change in your practice, they're going to develop a lot of strength

Ideally in the Asthanga system, you would enter Marichyasana C with a single exhalation, but well, unless you have a body that's very

anatomically made for that, it's quite difficult

so don't get frustrated

What we're going to do

to do

it's step by step

What we want is for our corner to be as elongated as possible

Same thing, one hand separation between heel and buttock and between foot and inner thigh

We let the left knee go in, if we can, and the left shoulder, over

If this is not accessible, I'm going to hold on like hugging

Right hand very close to my spine elevating it, that it does not collapse

I inhale and exhale

Always rotating from the torso and that's already going to give you the benefits, it's going to massage your internal organs and it's perfect just the way it is

Now, if you can just go a little bit further, you're going to bring your left knee, sorry, right knee in, left shoulder over

and with the pressure of that shoulder, you're going to lengthen and twist

If I can get into the full expression, I'm going to do a little twist

with my arm as you see y

left hand is going to grab the right hand

So that you never forget always think: the one who hugs, the arm that embraces, is the wrist that embraces the other

Left foot stretched and in flex, very active he's not on vacation, he's working with you, right foot rooting

Inhale, open

Exhale, twist

My gaze is over the right shoulder, but try not to twist from the neck as this is the part of the neck that is the most important part of the neck

of the entire spine

What you want to do is work the torso and with each exhalation, suck in the belly

because you want to protect your lower back

Three more breaths

Inhale, grow

Exhale

Inhale, grow

Exhale

If you can, you can even grab with your right hand, your left thigh

But well, for that you still have to have extremely long limbs, like me

I inhale

I exhale

I inhale, I look forward

I exhale

And let's try the same

Hands at my sides, inhale, I try to lift myself up, this time bringing my left foot as far as I can, maybe I'll stop here, nothing happens

I walk feet and go to Chaturanga

Little by little, we're building those transitions

I inhale, Urdhva Mukha

Exhale, Adho Mukha

I'm going the other way, inhaling I'm going in

and I sit down

I place my left foot on the ground, right leg on Flex and the same

We embrace or overtake with the hand here or doing that rotation and holding right hand left hand, right foot active

And I breathe

I inhale, grow, rooting left foot

I exhale, twisting

One

One

Two

Notice how the diaphragm is squeezed and the breathing is much more challenging, so you have to put a lot more

attention on your breathing

Don't let the breath get stressed, otherwise it will stress your mind

One more

Inhale, grow

Belly in, exhale, twist

Inhale, look forward

Exhale

And the same, I try to get up

Inhale, try not to touch the ground and when you can't do it anymore, let it touch and walk your feet to enter Chaturanga

Inhalo

I exhale

Keep breathing, we have a little bit left

I inhale, I look ahead, I walk, I jump as much as I can

you feel that your body can do at this time

And we're going to go into the last variation of the Marichyasanas

This time we're going to do like B, but it's a twist, that is, it's like C and B together

For that if we want modification, left leg flexes, foot stays below the right knee and I do a twist here

or even overtaking

Left shoulder above or even grabbing you from behind

Now, if our lotus is well controlled and we can afford it, we can even warm up here

a few breaths or bring

Let's warm up together actually

That's how we do it and motivate you to do it too

We stay here for five breaths

Inhale and exhale

Press down on the right foot, you can even lift your toes to make sure that the ball is there

under the foot, of the big toe, the metatarsal, is there

active

Chest open, smile, relax the muscles of the face, left foot in flex, very important

Relaxed is not the same as active

Two more breaths

Let the left knee move away from your left shoulder

actively and relax

Stretch that right leg and now if you can, try to enter lotus with that side a lot more open

I flex that right knee and well, I'm staying here again, twisting slightly, left shoulder over the right knee, if you need to

help yourself by pushing that right knee to the left

Do that move

Don't worry if you can't do it on your own, do as much as you can and when you go to class with any teacher they can help you to get in in the Asana safely

Right buttock can be lifted, no problem

Inhale

I exhale

Inhale

I exhale

Fill the diaphragm, fill the lungs

Two more

Four

Five

I inhale

Relax

Come out any way you want or I'm going to teach you a new one while we're at it

You can exhale, go forward, flex here and walk or jump to Chaturanga, exhaling

Inhaling, open chest

Exhale, downward dog

Look forward and I'm going to sit down again

to do the other side, always trying to do what I can on both sides

Same thing, right foot under left ankle or I encourage you to come with me to do a warm-up before entering the Asana, whether you're going to leave it down, whether you're going to go into half lotto

Right foot in flex, hands close to the spine, shoulders open but away from the ears, running metatarsus of the right foot, of the left foot and pushes that right knee, away from your right shoulder and breathe

Four

Five

I stretch out my left leg and place down or I go to that half lotto, safely, with control and awareness

I flex my left knee and hug my left knee tightly

or I go over with my right shoulder, pushing my left knee which is what I need to do

If I can I tie up behind, if not, don't worry

Inhale and exhale

Two more

Inhale, grow

Exhale, belly in

Last

I inhale

I look forward

I exhale, I undo and exit as I did before or in the traditional Vinyasa way

Inhale, look forward

Exhale, Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Okay, we're done with Marichyasanas, let's do the last Asana

from the middle of the first Navasana series, the boat pose

Inhale, ideally we're going to go in there

without touching the mat and position ourselves, otherwise we will enter as we have done all the time, like this and I'm going to show you variations and then I will show you how to enter directly

Variation 1

Hand behind, opening the chest and legs as high as you can

Variation 2

Hands below knees, chest open

Variation 3

Hands to the sides

As we are going to repeat it five times, as in traditional Ashtanga method, I give you all these variations in case you are just starting and still your body can't hold it completely

Instead, if you want to try to go straight in, you're going to inhale

and jump between your hands

And stand with your legs straight, try not to lean too far back, but to be as upright as possible and place yourself on the hamstrings, not on the coccyx

One

Two

Arms in line with the

hands in line with the shoulders

Four

Five

I exhale, place feet on the floor, hands on the sides of my hips, inhale, lift

I continue the variation I have chosen

One

Two

Three

Four

Five

I exhale

I inhale, if I can I avoid touching the ground with my feet

Inhale there

Exhale

Third with the variation of your choice as much as you can

Try to demand your body, it is the last Asana of the first one

we are going to do today

Open chest, smile, relax the muscles of the face

Three

Internal rotation

Four

Mula Bandha Uddiyana Bandha

Five

Exhalo

Inhale

Elevate

Fourth

One

Look down at the toes

Two

Three

Four

Dude in

Five

I exhale

I inhale, I rise

Last

Fifth

I inhale, I exhale

One

Inhale

Exhale

Two

Inhale

Exhale

three

Breath is everything, remember, if there's no breath we're not doing yoga, so breathe whether there is pain or pleasure, smile, exhale

Well done

Let's go for the Vinyasa

Forward roll Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

And again, I will always sit with awareness, even if I'm tired or tired

and I'm going to go and lie down to start with finishing postures

I lie down to go to Urdhva Dhanurasana

Today we're going to do just a slight variation

In the next videos I will show you a deeper expression of this same Asana

Feet parallel in line with my hips and I try to touch my toes or even hold on to get as close as possible

I root my feet really well into the ground and with the inhalation I'm going to raise my hips, I interlace my little fingers, I walk inside, gut inside

And with each exhalation brings the chest in

your chin

One

Drishti the nose

Two

Three

Three

Keep pressing the legs, rooting, keep raising the hips

Four

And five

I exhale, slowly, low

Again, inhale, up, walks with shoulders in, presses arms

One

Two

Very active inner thighs, you can even put a block on to make sure that part is

active and the buttocks are as relaxed as possible or half active so as not to put pressure on the lumbar area

Breathing with sound

Exhale, low

Last time

Inhale, raise hips, interlock little hands, shoulders inward

Inhale

Exhale

Four more

Two

Three

Four

Five

I exhale

Here would come Chakrasana, but not today

we are going to do it

Today we are going to roll forward, place little fingers on the ground and I'm going to Chaturanga

In the next classes we will be explaining more expressions

difficult or challenging expressions of Urdhva Dhanurasana, the one we just did

, but for now it's okay to do that

That's going to allow you to open up the whole upper zone, the dorsal zone

and the chest so that your body is prepared for a greater intensity in the extensions

And from here, I'm going to cross and we're going to do a counterposture whenever we do a flexion back or chest extension, we want to do the opposite to compensate the body

This time it's a Paschimottanasana, but you can even hold on to the top of the foot or the sides

wherever you want

Try to keep your legs active, but not excessively so

Exhale and relax there

We are going to stay ten breaths

One

Two

Calm your breathing, calms your nervous system

Three

Calm your mind

Four

Think of all of these Asanas as a way of massaging your body externally and internally

Seven

Eight

Nine

Ten

I inhale, lengthen my chest

I exhale, place hands, cross feet, I try to carry myself and I go to Chaturanga

I exhale

Inhale

Urdhva Mukha

Exhale

Adho Mukha

And I sit down again

What we're going to do next are inversions

If you're a woman and you're on your period, that is, you are in your moon days, I strongly recommend you not to make those investments, but just lie down on the floor, elevate your legs and stay there

In fact, in the Ashtanga method, if I don't have my period, if I'm fine, if you have any cervical problem you should put on a

not a pillow, but a level blanket, but for that it's better

that you go to a more specific class

If you don't have any kind of problem, then let's go for it

Legs fully stretched, hands to the sides and try to keep the legs straight all the time, they're raised up towards the sky, hands

in our zone well, right on top of the lumbar or you can walk as far as you can your hands towards the scapulae

Try to bring your elbows as close together as possible

and that your legs are in line with your hips

Here we tend to believe that we're fully aligned and we're usually not, but it's okay, you're going to feel the benefits of this wonderful Asana just the same, Sarvangasana or Salamba Sarvangasana

Internal rotation of the knees, feet in Flex or on tiptoe, but totally active

Mula bandha, your avocado seed there, well active, sucking in the belly and Jalandhara bandha

is directly or automatically active

Never look sideways in this type of Asana as you endanger your neck

Five more breaths

One

Two

Three

Four

And five

I'm going to exhale bringing my legs over my head straight

If I don't reach the floor, my hands still stay supporting my back

If you need to watch this get out of the Asana, look and then come in with me, but don't look to the side, don't put your neck at risk

If your legs reach the ground, If your legs reach the ground, interlace the fingers of your hands, walk your shoulders inward so that your shoulder blades meet, and place the insteps on the floor

Lift those hamstrings skyward, hips skyward

One

Internal rotation of the legs

Two

Heels together

Three

Four

Five

Six

Seven

Eight

Knees come in Karnapidasana toward my ears, heels together if I can

All this, if I don't get there the hands are still support on my back

Eight breaths here

One

Two

Three

Four

Five

Pushes with arms on the ground if you can

Six

Seven

Drishti your nose

Eight

And now, I place my hands behind my back

and I'm going to bring legs to heaven

Well, I place soles of the feet together and I stay here, and this would be the way to explore the Asana for now

Or I'm going to bring the right foot in half lotto, if I need it I help myself with my left hand, right foot always in flex, right foot always in flex, and I stay in half lotus or full lotus, bringing left foot in in front

The hands are going to come towards the knees and looking for balance here is quite difficult so, don't get frustrated

it's all a matter of practice and control

Push the hands to the knees and the knees to the hands, trying to elongate

the back as much as you can

Arms stretched Close the knees as much as you can

Keep breathing

Five more breaths

One

Drishti the nose

Two

We are in Urdhva Padmasana

Three

Four

Five

If it was in the previous position feet together, what we're going to do is we're going to bring our knees to our face and we're going to hug each other, but if we're in the Lotus or Padmasana, we're going to bring those knees towards our face and we're going to hug our legs on the outside, holding hands if possible

Pindasana

Inhale and exhale

One

no weight on your neck, it should be all in the shoulders

Two

At least, ideally

Three

Four

Four more

Five Five

Six

Seven

Eight

If you have your legs in Padmasana, leave them there, place your arms on the floor and little by little with control

and let your knees fall down, placing elbows, raising the chest

Placed the crown of his head on the ground and if I can, I hold on to my feet

For that, I have to have a lot of abdominal strength because if I don't I'm going to put a lot of weight on my head, on my head, it only supports the weight of the head itself, everything else

is on my abdomen and my hips

If this is not accessible at this time, what I'm going to do is to stretch my leg and place my hands and elbows on the floor

and open that chest to the sky

I inhale and exhale in whatever variations I have left

Eight breaths

We've got five more to go

One

Legs straight, feet on tiptoe if I'm in Matsyasana in this variation or if I'm in Lotus, I'm still pushing off knees to the ground

Two more

Good

I'm staying here or if I can I'm going to raise my legs to the sky

and hands to the sky

Hands clasped together and pointing to my knees Uttana Padasana

One

I look down my nose

Two

Three

Three

Three

Four

And five

I exhale and very carefully, I relax, I use my elbows

to support myself

Inhale, chin, chest And here, although this is not the traditional method, but especially if we're starting out, we're going to bring our hands behind our neck

and we're going to stretch the neck, just

the opposite way

I relax

And I join in, little by little, to do another Vinyasa

Exhale, Chaturanga

Inhale

Urdhva Mukha

Exhale, Adho Mukha

The Asana that will come next, will be Shirshasana, but I am not going to explain it to you

I am going to explain to you a variation to simply develop strength

You're going to get into the same way you would position yourself to do Shirshasana or headstand, hand to elbow and hand to elbow

Once you're there, you're going to make a triangle with your hands

you're going to interlock your little fingers, but remember the little finger doesn't want to get squashed, so place one of the little fingers inside the other

leave your hands open, you're not going to support your head, you're just going to stretch your body and put yourself in a forearm plank

Make sure your hips are not up or down, but are in line with your shoulders

and push heels back, look slightly downward and exaggeratedly round the dorsal area

of the back, as if the scapulae wanted to separate from each other

Breathe there

And little by little, start to walk your feet towards your elbows, as far as you can, keeping your legs as straight as possible

possible

Push your chest to your knees and this serves, so that little by little you will be calibrating the strength of your shoulders, which are the ones that have to support you in this headstand

When you can't do it anymore, start to undo the Asana little by little, going down and going up

to Balasana or child's pose

We stay here for five breaths

Four more

Keep breathing Ujjayi, your bands are still active

Last breath

I join and I go to Chaturanga

I exhale, inhale

Urdhva Mukha

I exhale, Adho Mukha

And I'm going to sit down

Inhale

Exhale

To enter the closing positions you already know, we have done them before

Baddha Padmasana, Yoga mudra, Padmasana and Utpluthih

Remember that you can stay with your legs crossed if you can't access your lotto yet, or even half a lotto

for one Asana and for the next, half lotus with the other one

Keep breathing

regulating and controlling your breathing, maybe remembering some of the aspects that we were talking about in that first session, the theoretical part that you always have to put into practice, both in your mat as well as out of it

If you can, hold on to your feet or opposite elbows

Inhale here and exhale ten times

One

Two

Three

the Dristhi is your nose

You're still concentrating and breathing

Your bands are active

Make sure your shoulders are relaxed, your neck

, the muscles of the face

One more breath

Inhale, feeling the air coming up to the diaphragm, expanding to all sides

Exhale, belly in

Inhale, standing up after Yoga Mudra

and go to Padmasana with Jnana Mudra

Index finger and thumb together and the other fingers extend you towards the ground

Chin slightly downward, helping to elongate the back of the neck of the back of the neck

Draw a smile like a Buddha

Inhale and exhale

Inhale and exhale

Inhale and exhale

One

One

One

I inhale in one, two, three

I exhale on one, two, three

Two

Inhale, one, two, three

Exhale on one, two, three

Three

Inhale, one, two, three

Exhale, one, two, three

Four

Inhale

Exhale

Five

The next five you're going to do by yourself or by yourself

and I will tell you when to get out of it

Open your eyes, put your hands on the sides and let's go for bluetooth

If you need it feet on the ground, it doesn't matter

Strong legs, strong belly, inhale

and lift yourself up

One

Two

Dristhi the nose

Three

Four

And I'm counting very fast in Mysore it counts very slow, something like: One

Two

Well we'll be going for ten by now, for sure

I exhale, relax

We're going to do the last Vinyasa to go into Savasana

If I want to try something new, so I'm going to stay in Padmasana and roll forward, otherwise I'll cross my legs and do what we've done in each Vinyasa

of the first series

In this case, what we want is to bring the elbows forward, put them just underneath the chest, almost on our ribs

Bring the knees up and go down to Chaturanga

Inhalo, Urdhva Mukha

Exhale, Adho Mukha

I look forward slightly to sit down

And I'm going to lie down

Traditionally, we always lie down the other way round

since we practice facing any temple that we have made for ourselves or towards a divinity or towards our guru and we never want to give the feet to our guru, but the head as a symbol

of respect

It is only information, you do what you feel more comfortable

Remember that in Savasana you should stay in between three minutes at least, or even ten if you have the time

Make sure your legs are wider than your hips, arms wider than your shoulders, closes eyes and let your body feel very heavy and totally relaxed

Your breathing is totally natural

Take advantage of the peace that may be in your mind at this moment, without getting involved with your thoughts

who is perhaps in your mind at this moment, without involving you with your thoughts

That perhaps it is in your mind at this moment, without involving you with your thoughts

And enjoy this well deserved Savasana

Little by little, it begins to move your body

when you feel ready

Lie down to the right side to slowly sit up, sit down and give thanks for your practice, dedicate it to yourself or to yourself or to the universe

Namaste

Thank you so much for joining me on this path

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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