We present you the introductory course to Ashtanga Mysore with Nita Miralles from El Reino de Nita. In this fifth session, we are going to continue with the first series of Ashtanga (Chikitsa yoga), from the middle to the end. You will continue exploring the asanas one by one to see how to make them more accessible and more details to delve into them. As you are going to start from the middle, we recommend that you do a few repetitions of greetings to the sun or wear any of the previous sessions
Hi, I'm Nita
Welcome to explore today the second part of the first Ashtanga series
Yoga Chikitsa
We're going to start today from the middle to the end, but it's not a normal class, we're going to explore Asana by Asana, what modifications we can make to make it more accessible
or really what is activated, what is important to keep in mind? And all those details that will help us to deepen little by little in that Asana to feel as we always say more comfortable and to be able at some point to meditate on every asana because
One way to define Ashtanga practice is that it is a moving meditation
Therefore, Ashtanga does not differentiate between part meditation, part Pranayama, as in other styles
but it is a whole
While you are practicing your Asana, you are practicing meditation, you are practicing Pranayama, you are practicing the Yamas and Niyamas practicing Pratyahara etc
So, let's get started
Of course, if you haven't done anything before, do a few sun salutations or choose one of the previous videos, videos previous so that you can let your body be warm and ready to go into some Asanas a little bit more demanding
Well, let's get started
We're going to go to the downward dog position, just to get into the next one
and Bhujapidasana
The Asana that we're going to start with requires a lot of hip opening, arm strength and also belly strength so the bands have to be active
Let's go into Bhujapidasana
For that we're going to do a jump as big as possible, the feet are going to go over the hands
if possible, bend your knees and jump
Once you're here, maybe you can't go that far forward because it depends a lot on the
on the length of your limbs, you can bring your feet and step on your hands
You're going to stay here and you're going to press down on the ground
with your hands
Make sure your fingertips are active, lift one foot and then the other
Maybe you this is the first thing you're going to get, this is great, so stay here
Breathe in, breathe in, breathe out
Don't try to go any further
Now, if you're feeling very comfortable
cross your right foot over your left foot, keep us engaged
like a lock
Feet on Flex
Breathe here
And if you can go a little bit further, you're going to go down a little bit
If you need a foot rest and lower the crown of your head to the ground
You can bring your feet slightly backwards and try to raise them up on tiptoe
If this doesn't happen nothing happens, just focus on the weight not falling on your head, but on your hands and maybe your elbows
You are going to inhale, get out of here, bring one foot back, then the other
Try to do a little
a little Bakasana or Crow pose as you can
If you need to bend your elbows, do it
If you can keep them straight, do it
Feet pointed, and if you can't jump one foot and then the other
Chaturanga
Inhale, exhale
That's one way to do it, let's explore a different one that's a little bit more challenging
This time we jump again, but in addition let's add a couple of openings: You're going to bring the right shoulder under the right knee, hand behind if you can, left hand over
It's like
the garland position or the yogi squat
Facing the left shoulder, lower the right hip
Exhale and shift
Left shoulder as far below left knee as possible, right hand above, lower hips and open chest
Exhale
Relax a little bit as you probably feel as your quads are boiling
Take as many breaks as you need
Inhale and exhale
Ujjayi breath with you, connect with the bands and we go back in
Now both shoulders go in, hands behind my feet or if I need to I step on my fingers
I lift up and either, I lift one foot and the other, like I've done before or I can just walk and cross them from here
Personally, I think it's more effective to get up here and find the balance, because once you control the balance
you're already starting to control the Asana
We cross We cross We cross and this time, instead of bringing the crown of the head, we will try to bring the chin, very carefully
Exhale and lower with control
Inhale and exit
Feet don't touch the ground and out comes one foot and then the other
or ideally both at the same time And jump and jump if I can
I inhale, Urdhva Mukha I exhale, Adho Mukha
When we were in Bhujapidasana with the chin on the floor, what we want is that the feet are as much as possible on tiptoe
crossed and on tiptoe and to raise them off the ground
so that all the support is really in the arms and in the belly
To come out, push the arms very much into the floor
Inhale, look forward and with all that strength, try to bring legs into Bakasana
Let's try that transition one more time
This time I'm going to talk less and I'm going to show more
I inhale
Urdhva Mukha
I exhale, Adho Mukha
Don't worry if it doesn't come out, it's all a matter of practice, remember that
Now let's go to Supta Kurmasana
and kurmasana, which also requires a great deal of flexibility and strength, so step by step
I inhale, look ahead and again I'm going to jump between my hands
If I can I'm going to take a little bit of balance here
stretching my legs out as much as I can and going down
Once I get here, if this is totally impossible for me, what I'm going to do is stretch my legs as much as I can and keep my arms inside
Maybe here I already feel stretching, I'm staying here
And remember, like the video first said, in the mysore style, the Asanas are done gradually, we do not do an Asana if we have not mastered the previous one
That said, we try to make the shoulders go below the knees as far as we can
The arms are extended slightly backward, not sideways
Super important that the shoulder is not above the elbow joint, remember it's very important
You can even raise the calves so that your knees are as close to your shoulders as possible and your legs as parallel as possible
I open up and start stretching my legs as much as I can, as much as I can
Chin on the floor, if I can I even raise my heels
or even toe and I'm going to stay there for five breaths
Use your arm strength and the strength of the thighs
One
Two
Three
Four
And five
From here you go to Supta kurmasana
For that, I'm going to first bring the legs as close to each other as I can, I'm going to breathe always
And my arms want to come from behind, if I don't get there I'm going to grab a rope
In fact, if this Asana you don't know her, look at her before you mess with me
and then go back to the video and do it at the same time as me
If you don't make it, as I say, grab a rope or your own shirt
If you can, hold on and then cross your right foot, if you can, over your left, leaving your head in the center or inside and breathe here
My hands rest and are placed at the sides of my ears
I inhale, elevate my head if I can with my legs by behind and lift myself up
And from here I'll go out
Obviously getting into the Asana like this is very difficult if you don't have one
external assistance as is what happens when you go to a Mysore class, that you stand up and your legs stay behind your head
So, if your hips are wide open or even your teachers allow you to do that or you're in the second series, you can enter directly by placing a leg
Don't try this at home if you've never done it before, just maybe one way to inspire the practice or understand where it comes from and then the other
And we would come down placing our forehead and arms behind
As you can see my here my feet don't touch the ground
at all
I would take five breaths, inhale and rise
Inhaling
Tittibhasana and I go to Bakasana if I can with both legs at the same time or one behind the other
I squeeze my thighs there and jump
I inhale, Urdhva Mukha
Exhale, Adho Mukha
Take an extra breath if you need it
I look between my hands and walk, jump to get in
in the next Asana, Garbha pindasana
To do the full expression of this Asana, I would need to do a lotus
which I'll show you next, but let's start with variations
Legs normal and take one of the ankles on the outside
Back elongated and breathe here
And then it would roll back and forth about 5 to 9 times and then get up and take 5 breaths
This would be the easiest way so to speak to approach this Asana
On the other hand if I can do half a lotto, I go to bring my right foot and I'm going to catch myself on the left
Same thing
I'm staying here, and I'm going backwards and forwards
Now, if I can do the whole lotus, I cross both legs
and well, I'd hold on here and then we're going to make a circle as you're going to see
Or even if I can, I'm going to put my hands between my legs
I advise you to have some oil or water
to help you, because it's quite difficult to get your hands in, even if it doesn't look like it
Here, I'm going to place my chin in my hands, look down my nose and breathe
Back straight, belly in
Even if I'm on my hands, so make sure my back is straight
Five
Under my chin, my chest, hands are ideally positioned
on my crown of my head
I exhale, lower
I inhale, go up
Exhale, inhale, exhale, inhale, exhale, inhale
Six
And I go up into Kukkutasana if I can
Look up my nose, knees as high as you can, belly in, exhale, low
Great! Moving on
Remember you can go out in a normal Vinyasa, crossing your legs
or you can try to come forward, place elbows inward parallel, like a Chaturanga almost
Try to lean as little as possible on your ribs and Chaturanga
Inhale, Urdhva Mukha
Exhale, chin to chest, Adho Mukha
Let's go now to Baddha konasana
I inhale, look forward and jump
I sit I bring my feet together
A distance that you can use as a reference is like a hand span
between your pelvis and your heels
Open your feet as if it were a book you're reading, pushing those insteps into the ground
In the more traditional part of Ashtanga or the vision, they used to stay here five breaths, today they flex straight down, but like today it's a little bit of a tutorial mode, we're going to take advantage of that and stay here for five breaths
Shoulders back, back straight, I open my chest, but it doesn't look up, it looks up but neck is relaxed, chin to chest
Push those knees to the ground, open your feet
Drishti is your nose
Hamstrings tightening
Mula bandha
Uddiyana bandha, belly in
Now we're going to flex forward
Maybe, that's as far as you can flex while maintaining the back straight, you don't have to bend and try to go forward, but keep the back straight
this elongation and that chest growth as if the head is growing towards the sky
Respecting that elongation you're going to flex forward
as much as you can
Elbows in, shoulders relaxed
Exhale as far as your body allows, but always keeping in mind that your back wants to be straight
We breathe
Mula bandha, super important in this Asana
You're going to notice a tremendous difference
Shoulders relaxed
Breathing with sound
I inhale, I sit up Baddha konasana B
Here we're going to round up exaggeratedly, guts in, rounding up
from the pelvis all the way down and what I want is to bring my crown of my head on the ground, I don't want to bring my body forward, but I better stay back and up
than
looking for another form of the posture that is not the one that we're looking for the benefits that we has that curvature
Relax shoulders and bring crown of head toward little fingers, if I can
Breathe there
Shoulders relaxed, no tension
tension is mainly in the groins, in the hips, in the buttocks
I inhale, I incorporate myself and little by little I close my knees so that there is no impact
I close here
I cross my hands forward, inhale, I try to take myself and backwards
If I can't, I walk my feet to Chaturanga
I exhale
Upward dog
Exhale, downward dog
Let's go now to Upavistha Konasana
I inhale, look forward and well as always, we can cross over
and just go into the Asana, opening up the
the legs
or we can try to put all our consciousness intention, active bands
Inhale
and open
Hold on to your feet if you can on the outside
If this is totally impossible for you, just close the angle a little bit more and we really don't want to a super split here, what we want is a more or less standing angle to shoulder, foot to shoulder, about 45 degrees
If we don't get there remember that you can be a little bit higher
or close your legs
Feet in Flex not to tuck the feet inward, external rotation
Inhale, open the chest, grow, active hamstrings, slightly squeeze the anus, sphincter, the vagina
whatever you connect with
Basically in that whole area is Mula bandha
I inhale, open
Exhale, whatever you can
If you can bring chin to chest and continue to maintain external rotation
I look down my nose, Drishti
Nasagrai Drishti
Activate Mula Bandha until you notice much difference
Inhale, lengthen
Exhale, inhale
Legs as straight as possible and I hold on to the outside
If this seems impossible what I'm going to do is I'm going to bend my knees, I'm going to bring my knees over here, I'm going to hold on and a little bit at a time, extend
Maybe at first I can just stay here, it's okay, don't be sacrificing back, elongated back
If I can I stretch my legs, I look up to the sky and I point my feet
I look up to the sky
that's my Drishti on this one
moment
Remember, we look with intent
We're not thinking about what hurts, or how boring or fun I'm going to eat next, but that I'm in the present, in the sensations that each Asana produces in me and in the breath
One more breath
I inhale, I close
Exhale, Vinyasa
Inhale, I rise
I go to Chaturanga
Let's go now Supta Konasana
I look forward, walk or jump
I sit and lie down on my back
Now I'm going to bring legs over over my head and I'm going to open them
And what I want is instead of grabbing my feet, I'm going to hold on of the little fingers, of the big toe
I'm staying here for five breaths
The weight is on the shoulders, ideally
Drishti the nose
You're probably going to have to bend your knees to get here
and then stretch them out
That's very good to start with, but little by little try to put a lot of intention and attention on your legs that are strong and straight
And on the exhale, calves on the floor, low
At first you might notice very strong blows
That's because your foot is not active enough, you have to try to make the calf to be the first to touch the ground
And from here, we continue
Let's go for our Vinyasa, well rolling forward, especially if we're tired
Exhale, Chaturanga
Next Asana: Supta Padangusthasana
I jump or cross over and lay down
I'm sure you're familiar with the name because in standing we have another Asana which is called Utthita Hasta Padangusthasana
It is very similar, but it's a flattened one
We lie down on the ground
With the next inhalation, right leg to the sky and I grab my big toe
Feet I place them either on tiptoe or Flex
Both variations are valid and it depends on the teacher you study with
will tell you one thing or the other
What is important is that both feet are coordinated
If I'm in flex, I'm in flex on both, and if I'm in toe, I'm in toe
For me personally I like punta better, but do what works best for you at the moment
Try to get the shoulder as low as possible
With the exhalation chin to knee
Drishti, my big toe
Left hand on the left thigh so that you can't see the ground
Abdominal strength
Mula bandha, remember it, Uddiyana
I inhale, rest my head, stretch my right leg
With exhalation going to open to the right
Try not to go down, but as close to the right shoulder as possible
like when we are standing
On the left hip it tends to rise, so push it into the ground even though this leg doesn't go all the way to the ground
I follow with toe and I look down at my left shoulder and breathe
Inhale, center, using the abdomen
Exhale chin to knee
Inhale, head rest
Exhale, leg rest
Opposite leg, inhale, grab my toe
fat, tip or Flex remember
Right hand now pushes right thigh to the ground now
Exhale, chin to chest
Dristhi, big toe
Attention that is abdominal not on the shoulder or neck
I inhale, head rest
I open to the left side as far as I can
Right hand, on the right thigh
I look over my right shoulder, legs active
Inhalo, center
Exhale, chin
to knee
Okay, here I can join in or I'm going to try to do Chakrasana
We're going to do a variation of that quite a bit
easy variation of Chakrasana
For me personally it's very scary, it's been scary for a long time
and it's still scaring me a little bit, so I understand if you have in your mind a lot of thoughts of: I'm going to break my neck, what's going to happen
You're not going to break anything, especially if you have consciousness
And one of the tricks to keep in mind or details is that the barrel is always glued to the chest so that your neck is as protected as possible
Lower yourself off the mat as much as you need to
and go to bring your legs in Halasana
Hands to the sides as if you were going to go to Chaturanga
Elbows not open if not closed
Inhale and just take a little spin
Easy more or less
We've tried that
We exhale, Chaturanga
We inhale, Urdhva Mukha
We have 3 more Asanas left, here we go
Let's go for Urdhva Paschimottanasana
For that, we jump up or again cross legs always with intention and sit down
We are going to lie down again
Legs are going to come overhead with the inhalation, always control
on our breathing
We're going to hold on to our little big toes and here you just stay one breath
You inhale and exhale and with the next inhalation, with your legs stretched out if possible
inhale and come up
You point and look up at the sky
If that's not possible, what you're going to do is bend your knees and go up
until your body slowly understands how to access the Asana
We do toe, look at the sky, shoulders
away from the ears
Strong gut
Internal rotation of the thighs
inhale, exhale trying to touch the mat, hands placed, inhale
I exhale, Chaturanga
Inhalo
Let's go now to Ubhaya Padangusthasana
Again I jump or cross and lie down again on the floor
This one is similar to the previous one only a little bit more difficult
Now instead of holding on to the big toes, we're going to hold on to the whole foot
Same thing, if I can't go with my legs stretched out, I flex
and stretch here
Now, if I can I'm going to try to go with my legs fully stretched out
You can miss a little bit like me and try again
This Asana took me a long time, so don't get frustrated, it's all a matter of practice
and connecting with the bands
Shoulders away from ears, I exhale, chin to knee and look down at my little fingers
Stretch legs, open chest
I inhale, I look at the sky, I keep my legs active, the whole body is active
I exhale, try not to touch the ground, hands to the sides, I inhale
Inhalo, Urdhva Mukha
Last Asana of the first series: Setu Bandh?sana I inhale and sit
Okay, there's a little confusion usually between Urdhva Dhanurasana and Setu Bandh?sana
Normally, to do the wheel people use as variation a Asana that we have done, in fact, in the previous video
This one
This also works as a variation to do Setu Bandh?sana, but I'm going to give you other options that are a little bit more challenging
The most important thing is to be very, very careful with your neck
and don't let go of your hands unless you are absolutely sure that your body can support that Asana
With that said and at your own risk, let's begin
Let's place our feet like Charles Chaplin, wide open
And once we're up, we're going to push really hard with our feet and stretch our legs out as much as possible
One of the ways to enter this Asana in the safest possible way, will be by holding on to the edges of our Mat and pulling on it
as I'm going to show you now
To prepare, we inhale, we inhale, we place you have a bow tie like me, you take it off as this is going to hurt you a lot and we don't want to hurt each other
We place the crown of the head on the ground we push the feet and we're going to lift the hips and we're going to pull the mat off the mat
I inhale and pull
I stretch my legs out as much as I can, I don't want a lot of pressure on my head
but really my head
is going towards down as far as I can
I want to get to my front if I feel safe or secure, hands on my shoulders, legs straight
And to exhale, I place elbows, under hips, exhale, chin to chest, hands behind and I'm going to stretch my neck
Although this is not part of the series, I always stretch my neck
because for me personally sometimes I get a little bit of feeling, so it's good to do a counterposture
And from here, same thing
We're going to do Chakrasana again and go as low as we can
We're going to bring legs overhead as in Halasana
Arms to the sides and I'm going to inhale and roll
Easy
We do Chaturanga
And I sit again
Today we're going to do a simple variation of Urdhva Dhanurasana and Urdhva Dhanurasana complete
So we're going to lie down, we're going to repeat it three times
One as I say easier and the other two a little bit more intense
The first variation would be to bring the feet close to the buttocks
although we do this all the time, inhaling, that if we can we even hold on to our heels or ankles that helps us to go much deeper into the Asana
Here are five breaths
Inner part of the thighs active
of the thighs active
Hips to the sky
Either you stay here or if you want to go to a version a little bit
more challenging, I will guide you and I invite you to join me
We are going to place our hands to the sides of our ears, very important that the elbows do not open, that they are kept as parallel as possible and instead of going up with Momentum, i
e, do this, let's go up step by step because it's much safer for our body
even if it costs more
I inhale, I raise my hips as if I were on that half bridge
I exhale there
Inhale, place crown of head, exhale, inhale, strong arms, arms
stretched
I'm staying here
Internal rotation of the thighs, make sure that the offenses do not open, but rather that they close
With each exhalation push the chest towards whatever is behind you, that is, follow the head or go to the hands
I only support the crown of my head if I can
I inhale, sit back up and walk my hands to my feet
Head completely relaxed, Drishti the nose
Stretch arms, open chest
Exhale, chin to chest and low
Great! And now we're going to do Paschimottanasana as a counterposture
If we're here, we can go out again in Chakrasana or if we're tired we're going to do Paschimottanasana directly
although I always invite you to do a Yinyasa if you have still the vitality to do it
We're going to stay here for 10 breaths
Chest open, shoulders relaxed, feet in Flex and active
Mula bandha, pelvic floor
Stimulate that area, squeeze it lightly, hamstrings squeezing on the floor nicely
5 more breaths
Two more, breath with sound
I inhale, lengthen my back
Vinyasa
I inhale, I rise
I exhale, I walk or jump, Chaturanga
Urdvha Mukha
Adho Mukha
And we continue with Salamba Sarvangasana and all the series that comes after
I'm going to go a little bit faster than I went in the previous video, because if you want more details in my previous video you can find them
Inhale, raise legs, 10 breaths here
Everything is active, active bands
feet pointing on the floor
4 more breaths
I exhale, legs above my head
Eight breaths
I give you this time is silence for you or yourself to scan your body, observe your breathing
You are your own guide and your own master in the end, so listen to yourself
Two more breaths
I exhale, Karnapidasana
Knees to the ears
8 breaths also here
Arms pressing towards the floor, shoulders fully resting on the ground
And after eight breaths, legs to the sky with the variation of plants or else we will go to the whole Lotus
Again, eight breaths
Go pushing those hands to the knees and knees to the hands, arms outstretched
I get tiny in Pindasana
Another eight breaths
And after eight breaths with a lot of control I come out of Asana and I stretch my legs as we did in the previous video or I stay with my legs crossed and I'm going to grab my feet one time my head, the crown of my head, is resting on the ground
I look at my nose, inhale and exhale
Opening my chest, two more breaths
Push knees to the floor if you're in Padmasana or point your toes and then we move on to the next Asana
stretching legs, raising them off the floor about 30 degrees
and hands pointing to the feet
Looks toward the nose and breathe
I relax, I inhale, I bring head and again I do Chakrasana
Legs straight, hold as long as you can, inhale
Exhale, Chaturanga If we can't do Chakras, we do a regular Vinyasa
Let's go to Sirsasana
Sirsasasana is not an Asana that we really need to play with, so you have to be very, very conscious
If we have any discomfort in the cervical area, if our body doesn't feel ready, don't get frustrated with this Asana
In the end the Asanas alone without
without any kind of awareness is a circus and we are not here
in the circus, but we are doing yoga
And for that, the first thing we have are the Yamas and Niyamas, that is, to respect ourselves and to be honest
with these capacities in that given moment, so in the video above he explains some exercises to be able to go developing strength like the forearm board or the dolphin
Today I'm going to do a little bit more and we're going to go two steps beyond Sirsasana if you feel ready or prepared, otherwise stay with the above
If you decide to stay with me here, hand in hand, hand in hand, we intertwine fingers
Remember: the little fingers are parallel, they do not crush each other
Let's place
for your reference, place yourself
the base of the hand, that is to say, the base of the palm on the nose and the middle finger where it comes you make a little mark and that's the area that you want to touch on the ground
We place the head, shoulders away that don't collapse, we don't want this, we want this
And from here I start walking legs, no jumping, no jumping here
all control, knee to chest and knee to chest
And the first thing I'm going to do is control this, stay here for 5 to 10 breaths
Once I've I've got this I'm going to push my legs and climb all the way up
into the sky
Shoulders away from the ears, I inhale and exhale there
I stay there for 15 breaths
Now, if I've got all this under control we're going to go into it a little bit more challenging, but it would be the ideal way to go into the Asana
once we have the Asana under control
Same
Hand to elbow, hand to elbow, we place
that part that we have marked with our finger
We open
little by little, we begin to walk and the legs are kept stretched all the time strong legs
I inhale and climb
Inhale, inhale
Forearm pressing on the ground, toes to the floor
the sky, belly in, shoulders away from ears
Dristhi ideally my nose, but don't worry about that now, look where it's comfortable for you
I'm still breathing
You should feel as light as a feather, as if you can be here even minutes
It may not happen yet, but after years of practice you will notice that feeling and look back on it and you will understand all the benefits that this Asana can bring you
I exhale and little by little I'm going to go 90 degrees with my legs, feet on point or Flex
To me I like it better on my toes because it activates the legs so much more in this Asana
Shoulders away from the ears
We're only going to stay here for five breaths today
Two more
I inhale, raise my legs to the sky and exhale, I go down trying to control the descent as much as I can
Knees on the ground, arms at the sides of the head, forehead on the floor, Balasana or opposition of the child
Five breaths here
One more
Two more breaths, inhale
Bands active
I inhale, I join and I go to Chaturanga
And in a gentle way I sit down to leave to the final positions
As usual the most important thing about the practice are the sun salutations and ending in Padmasana
Everything else is going to cultivate a stronger practice, it's going to bring you more flexibility, more concentration, but the main elements are the beginning, the end and they are the ones you always have to keep
If you are short of time focus on the sun salutations and in the more meditative part and little by little you extend the time of your practice
With that being said, let's go ahead and finish with your half lotus, whole lotus or simply legs crossed
If we can we grab our feet, left hand to left foot and right hand to right foot or elbows
Ten breaths here
Yoga Mudra
seven
Eight
Seven
Nine
And ten
I inhale, sit up
Arms stretched, in Jnana mudra
Index finger and thumb together, fingers pointing towards the ground, chin slightly activating Jalandhara Mudra, Jalandhara Bandha
And usually you close your eyes, but another way to do it is also to look up your nose
and slightly close the eyelid
Both are correct, do the one that is more
help you to be in that Asana in a still form and help you to get into that meditative state
Ten breaths here, make the inhalation the same length as the exhalation, that your bands are kindly active, may your jaw be relaxed
between your eyebrows
your elongated spine, as if with each inhalation you were growing towards the sky
and with every exhalation, you connect with the earth
One last breath
I open my eyes and Utpluthih
Hands at the sides of the body, inhale, elevate legs
Dristhi the nose
Knees up
Gut strong
See that one arm has no more weight
than the other, see that they are balanced
If you don't want to do it that way, we just roll forward, Chaturanga
Inhale, upward dog
And I sit down to go to Savasana
Lie down
Spread your legs, drop your feet
Try to relax your whole body, feel the eyelids heavy
Feel the whole part of your back body touching the ground, grounding, merging with the earth
And let yourself go for a few moments
Little by little, begins to come back to reality, to awaken your body moving the little toes, the little fingers of the hands
Lie down to the right side for a few seconds and little by little, incorporate to the sitting or sitting position
Take a few seconds to assimilate all that energy that you have created during your practice
I hope that you have learned, that it has helped you
And again, thank you so much for joining me on this journey
Namaste
Audio:
Subtitules:
Yoga for Kids - Explore Nature
Unblock back and open mind
Ardha Matsyendrâsana or Twist of the Sage Matsyendra
Exercises with fitball
Class 7: Special back II
Vinyasa Yoga 1
Relieving sciatica
Sarvangâsana or candle pose
Yoga for children - Journey to a magical world
Therapeutic yoga - Lorena González