Session 5: Ashtanga Series One, Part Two

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

One

Back straight, belly in

Two

Three

Even if I'm on my hands, so make sure my back is straight

Four

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

Four

Five

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

One

Hamstrings tightening

Mula bandha

Uddiyana bandha, belly in

Three

Four

Five

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

One

Mula bandha, super important in this Asana

You're going to notice a tremendous difference

Two

Shoulders relaxed

Three

Breathing with sound

Four

Five

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

One

Two

Shoulders relaxed, no tension

Three

tension is mainly in the groins, in the hips, in the buttocks

Four

Five

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

I inhale

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

One

I look down my nose, Drishti

Two

Nasagrai Drishti

Three

Four

Activate Mula Bandha until you notice much difference

Five

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

I inhale

I exhale, Adho Mukha

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

One

Drishti the nose

Two

Three

Four

Five

I inhale

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

Inhale, Urdhva Mukha

Exhale, Adho Mukha

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

One

Two

Abdominal strength

Mula bandha, remember it, Uddiyana

Three

Four

Five

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

One

Two

Three

Four

Five

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

One

Two

Attention that is abdominal not on the shoulder or neck

Three

Four

Five

I inhale, head rest

Exhale

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

Two

Four

Five

Inhalo, center

Exhale, chin

to knee

Inhale, exhale

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

Exhale, Adho 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

Inhale and exhale

Two

Strong gut

Three

Internal rotation of the thighs

Four

Five

inhale, exhale trying to touch the mat, hands placed, inhale

I exhale, Chaturanga

Inhalo

Urdhva Mukha

Exhale, Adho Mukha

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

One

Two

Stretch legs, open chest

Three

Four

Five

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

I exhale, Chaturanga

Inhalo, Urdhva Mukha

Exhale, Adho 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

Inhale

Urdhva Mukha

Exhale, Adho Mukha

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

One

of the thighs active

One

Two

Hips to the sky

Three

Four

Five

I exhale

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

One

Two

One

Two

One

Two

One

Two

Three

With each exhalation push the chest towards whatever is behind you, that is, follow the head or go to the hands

Exhale

I only support the crown of my head if I can

I inhale, sit back up and walk my hands to my feet

One

Head completely relaxed, Drishti the nose

Two

Three

Four

Stretch arms, open chest

Five

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

Exhale

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

Inhale and exhale

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

Two more breaths

I exhale

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

Exhale

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

Inhale and exhale

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

I exhale

Bands active

I inhale, I join and I go to Chaturanga

I exhale

Inhale

I exhale, Adho Mukha

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

Exhale

Ten breaths here

Yoga Mudra

Two

Three

Four

Five

Six

seven

Eight

Six

Seven

Eight

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

Ten breaths here

One

Two

Dristhi the nose

Three

Knees up

Four

Gut strong

Five

See that one arm has no more weight

than the other, see that they are balanced

Seven

Eight

Nine

And ten

Exhale

Vinyasa

If you don't want to do it that way, we just roll forward, Chaturanga

Inhale, upward dog

Exhale, downward 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