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
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
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
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
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
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
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
Fill lungs, diaphragm
Grow with inhalation
I inhale, lengthen my back, keep looking at my big toe
Exhale there
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
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
Drishti, big toe
Make sure you don't frown, that there's no tension in your face
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
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
Mentally scan your body, if your shoulders are relaxed, your face
the active bands
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
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
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
Okay, walk your feet or jump
Chaturanga
Inhale, Upward 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
Exhale, going into the Asana always trying to do what we did on one side, on the other
Relax the shoulders no tension in the neck
2 more breaths
Inhale, lengthen
Exhale, guess what
I cross my legs, try to lift myself up, try to hold as long as I can
I can and jump
I exhale, Chaturanga
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
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
I inhale, lengthen back
Remember that you can just do elevation and then place your hands to go to Chaturanga
Shoulders away from the ears
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
Open chest
Left leg active
Even when you can close completely if you're fully activated, you're going to feel it here
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
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
Right leg, remember, active
Bands
The bands are going to help you especially if you have a lot of discomfort, which is normal in this Asana
I inhale, lengthen, look forward, toward my big toe
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
Urdhva 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
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
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
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
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
Level your shoulders, left shoulder back
And five
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
Inhale, try to lift
Exhale, you can even cross and move your hands out of place, Chaturanga
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
Try not to round the back follow growing
And either placing forehead or even chin, look at the nose
I cross my feet, rise, inhale, legs back, I walk or make my way to Chaturanga, I exhale
I inhale I exhale
Adho Mukha
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
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
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
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 look forward
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
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
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
Belly in, exhale, twist
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
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
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
Fill the diaphragm, fill the lungs
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
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
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
Last
I look forward
I exhale, I undo and exit as I did before or in the traditional Vinyasa way
Inhale, Urdhva 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
Arms in line with the
hands in line with the shoulders
I exhale, place feet on the floor, hands on the sides of my hips, inhale, lift
I continue the variation I have chosen
I inhale, if I can I avoid touching the ground with my feet
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
Internal rotation
Mula Bandha Uddiyana Bandha
Exhalo
Elevate
Fourth
Look down at the toes
Dude in
Fifth
I inhale, I 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
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
Drishti the nose
Keep pressing the legs, rooting, keep raising the hips
I exhale, slowly, low
Again, inhale, up, walks with shoulders in, presses arms
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
Exhale, low
Last time
Inhale, raise hips, interlock little hands, shoulders inward
Four more
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
Calm your breathing, calms your nervous system
Calm your mind
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
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
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
Internal rotation of the legs
Heels together
Six
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
Pushes with arms on the ground if you can
Drishti your nose
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
We are in Urdhva Padmasana
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
no weight on your neck, it should be all in the shoulders
At least, ideally
Five Five
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
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
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
I look down my nose
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
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
Keep breathing Ujjayi, your bands are still active
I join and I go to Chaturanga
I exhale, inhale
I exhale, Adho Mukha
And I'm going to sit down
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
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
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
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
I inhale in one, two, three
I exhale on one, two, three
Inhale, one, two, three
Exhale on one, two, three
Exhale, one, two, three
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
Dristhi the nose
And I'm counting very fast in Mysore it counts very slow, something like: One
Well we'll be going for ten by now, for sure
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
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:
Subtitules:
Vinyasa Yoga 2
Ying Yang Yoga
Yoga for sport: Pre racing runner
Your breathing
Exercises with fitball
Vinyasa: Shiva Namaskar
Relieve low back pain
Hatha Yoga: working the torso
Yoga to improve your life 1: Revitalising and cleansing the body
Preparation of the sun salutation
