Session 6: First Complete Series

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We present you the introductory course to Ashtanga Mysore with Nita Miralles from El Reino de Nita. In this last session, we will perform the first complete Ashtanga series (Yoga Chikitsa). This session will also emphasize the importance of breathing. Breathing and movement go hand in hand: movement follows the breath and vice versa. In this video you will find fewer explanations or modifications, the practice will go much more fluid than in the previous sessions, so if you are prepared to perform the complete series in a fluid way, go ahead.

Hi, I'm Nita Miralles

Welcome to a complete session of the first series of Asthanga, Yoga Chikitsa

I want to remind you that if you want to go deeper in each one of the Asanas or you need to modifications or any variation, go to one of the previous videos where you can find all that kind of information

and details

Today what we are going to do is to perform all the series without stops, with a continuous breathing, that is Vinyasa

Remember that it is like a marriage in which movement and breath always go together

So, I'm going to give a little bit less indication

so that there is a continuous flow of movement and we can get to that state of moving meditation

Also I remind you that if you already practice Ashtanga and you have a teacher, you respect your series and that if you get to a point where you have reached your Asana, the one you usually practice, you cut off and forward the video to finish with me

With that said, I'll wait for you at the front of the mat and let's go

to begin

Come to the front of your mat, feet parallel, find your center

Inhale and exhale a couple of times connecting with Ujjayi breathing, breathing with sound

Bring the hands in the center of the chest and let's perform the opening Mantra, honoring our practice

Close your eyes, take a deep breath

*sound of music* *Music sound* Open eyes, hands at the sides of the body, Surya Namaskar A, five times

Inhale, Ekam, arms to the sky, face your hands, Dvi, exhale, flex forward

Relax the head

Trini, inhale, lengthen your back

Catuari, exhale, Chaturanga

Pañca, inhale

Sat, exhale

Adho Mukha

Inhale and exhale

Drishti to the knee, ground, navel

Extend back as far as you can

And five

I inhale, look straight ahead

I bring one foot and then the other, lengthen my back with the same inhalation

I exhale, flex forward

Inhale, hands to the sky, look toward my thumbs

I exhale, Samasthiti

Ekam, I inhale

Dvi, I exhale

Trini, inhale

Catuari, exhale

Always start walking, don't jump directly, warm up the body

Inhalo, Pañca

Sat, exhale, Adho Mukha

Strong legs

One

Hips to the sky and heels to the ground

Two

Three

Four

Five

I inhale, look forward and with that same inhalation I reach the front of the mat, lengthening my back

I exhale, flex forward

Inhale, hands to the sky

Exhale, Samasthiti

Inhale, arms to the sky

I exhale, flex forward

I inhale, lengthen my back

I exhale, walk or jump, Chaturanga

Inhale, Urdhva Mukha

Shoulders away from the ears

Exhale, Adho Mukha

One

Two

Shoulders away from the ears

Three

Four

Five

I inhale, look ahead, walk or jump, I lengthen my back with the inhalation

I exhale, flex forward

I inhale, root feet, grow toward the sky

I exhale, Ekam

I inhale

Dvi, I exhale

Trini, I inhale

Catuari, exhale

Always start walking, don't jump directly, warm up the body

Inhalo, Pañca

Sat

Exhale, Adho Mukha

Strong legs

One

Hips to the sky and heels to the ground

Two

Three

Four

Five

I inhale, look forward and with that same inhalation I reach the front of the mat, lengthening my back

I exhale, flex forward

Inhale, hands to the sky

Exhale, Samasthiti

Ultimate, Surya Namaskar

Ekam, inhale

Dvi, I exhale

Trini, I inhale

Catuari, exhale

Pañca, inhale

Sat, exhale

One

Scan your whole body

Two

Three

Four

Five

Sapta

I inhale, lengthen my back

Astau

I exhale, Nava

I inhale, I grow towards the sky

I exhale, Samasthiti

Surya Namaskar B

Three times

Inhale, bend knees, lower as low as I can, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands, hands

together, look down at my hands

Dvi, exhale, flex forward

Trini, I lengthen my back

Catuari, I exhale

Chaturanga

Pañca, inhale

Sat, exhalo

Left foot on the floor, bring right foot forward, Virabhadrasana: Warrior 1

Inhale, long inhalation

Exhale, Chaturanga

I inhale, Urdhva Mukha, upward dog

I look toward the nose, keep looking toward the nose

Exhale, Adho Mukha

Inhale, left foot, large step forward

I bring arms to the sky, I exhale, Chaturanga

I inhale, open the chest

Exhale, Adho Mukha

Five breaths

One

Two

Three

Four

Five

I inhale, look forward, walk or jump by lengthening my back once

I reach

Exhale, flex forward

Inhale, bend knees, lower as low as I can

arms to the sky opening the shoulders, exhale, Samasthiti

Inhale, bend knees, hands together, I look towards the hands

I exhale, flex forward

Inhale, lengthen back, open chest

Exhale, Chaturanga

Inhale, Urdhva Mukha

I exhale, Adho Mukha

I get ready right away, right foot forward, inhale, arms to the sky

Exhale, Chaturanga

Inhalo

Exhale, downward dog

Inhale, left foot forward

Virabhadrasana: Warrior 1

Strong legs, exhale, Chaturanga

Inhale

Shoulders away, arms strong

Exhale, Adho Mukha

Five breaths

One

Two

Two

Two

Three

Four

Five

I inhale, look forward, walk or jump, lengthen my back

Exhale, flex forward

Inhale, bend knees, Utkatasana

Exhale, Samasthiti

Last

Ekam, inhale

Dvi, exhale

Trini, inhale

Catuari, exhale, Chaturanga

Pañca, inhale

Sat, exhale

Sapta, right foot forward, inhale

Astau, exhale

Nava, inhale

Dasa, exhale

Ekadasa, opposite foot, inhale

Trayodasa, exhale

Caturdasa, inhale

Pancadasa, exhale

One

Two

Three

Four

Pancadasa, inhalo

Sodasa, exhale

Saptadasa, inhale

Utkatasana, exhalo, Samasthiti

Padangusthasana and Padahastasana

Ekam

Spread your legs in line with your hips, grab your toes directly, lengthen your back

Dvi, go into the Asana

Make sure that your shoulders are away from the ears

One

Legs strong and straight if you can

Two

Drishti the nose

Three

Four

Five

Trini, I inhale

I exhale, hands under my feet

Dvi, exhalo, Padahastasana

If your legs and back are straight, bring your weight slightly forward

One

Chin to chest slightly

Two

Three

Active bands

Four

Five

Trini, I inhale, I lengthen my back

Samasthiti

Utthita trikonasana

Ekam

Abro

Dvi, exhale

Look to the left hand, strong legs

One

Two

Three

Four

Five, I exhale

Trini, I inhale center

Catuari, exhale

I look to my right hand

One

Gut inside

Two

Three

Four

Five

Pañca, inhale

I exhale, Samasthiti

Parsvakonasana A and B

Ekam

Inhalo, I open

Dvi, I exhale, I enter the Asana

Distribute the weight between both legs

One

Two

Three, breathing with sound

Four

Five, exhale

Inhale

Trini, I exhale

Catuari

I look towards that right hand

One

Two

Three

Four

Five

I inhale

I enter Parivrtta Parsvakonasana

Remember that you can enter depending on how you are accustomed to or accustomed

Dvi, I exhale, I look toward that right hand if I have an elongated one

One

Two

Lower the pelvis

Three

Four

Five

Trini, inhale, center

I exhale, come in on the other side with exhale, if I can

Remember if you have to take extra breaths, do it

If you can't keep up, it's absolutely fine, simply inhale exhale and enter the Asana in your own time

But try, to do it in the most fast and safe as possible

Two

Three

Four

Five

Inhalo, Pañca

Exhalo, Samasthiti

Parivrtta Padottanasana A, B, C, D

Ekam

Open chest

Dvi, put your hands between your feet

Inhale, lengthen back

Trini, exhale

One

Two

Three

Four

Five

Inhale

Exhale

Inhale

Climb

Inhale, open arms

Exhale

Inhale, open chest

Exhale

I bend forward keeping my hands in the sides, on the hips

One

Chin to chest, legs strong and straight

Two

Drishti nose

Three

activate your bands

You're going to notice a big difference in every Asana if you activate them

Four

Five

Inhale, slightly bend knees, come out of Asana

Inhale, open arms

Exhale, interlace fingers behind

I inhale, open the chest

Exhale, flex forward keeping the palms closed or apart whatever is accessible at the moment

One

Two

Three

Four

Five

Slightly bend your knees, inhale, incorporate

Last

Ekam, inhale

Dvi, exhale, grab your toes

Inhale, lengthen back

Trini, exhale

One

Two

If you need to close the distance between your feet, do it

Three

Four

Drishti the nose all the time

Five

Catuari, I inhale

Exhale, Pañca

I inhale

Exhale, Samasthiti

Parsvottanasana

I place hands in Namaste or grasp my elbows

Ekam, inhale

Dvi, exhale

Push right hip back, push that right foot, lengthen back

One

Two

Three

Four

Five

Trini, I inhale

Catuari, I exhale entering the other side if I can directly

One

Drishti, big toe

Two

Relax your face muscles

Three

Four

Five

Pañca, I inhale

I exhale, Samasthiti

Utthita Hasta Padangusthasana

Ekam, inhale

Dvi, exhale

Three

Four

Five

Trini, I inhale, I join in

Catuari, I exhale

I open to the right, look to my left shoulder

One

Two

three

Four

Five

Pañca, inhalo, center

Sat, exhale, flex forward

Sapta

Arms on hips, toe with right leg, quadriceps strong

One

Gut a lot

Uddiyana Bandha

Three

Drishti, my foot

Four

a little higher, five

I exhale

Astau, I inhale

Nava, exhale

Tip on the left leg if I can

One

Two

Three

Four

Try the right leg is stable

Five

Dasa, I inhale

Ekadasa, I exhale

I look to my right shoulder

One

Two

Three

Four

Five

Dvadasa, inhalo, center

Trayodasa, exhalo

Caturdasa, hands on hips

One

Two

Three, open chest, grow

Four

Five

I exhale

Ardha Baddha Padmottanasana

Right foot to half lotus

If I have any injury please

consent and go to where you normally do

Ekam, dvi

Exhale here

Two

Three

Four

Five

Trini, I inhale

I exhale, slightly bend my knee

Catuari, inhale

Pañca, exhale

Sat, inhale, opposite leg

I hold on to my left foot if I can

Sapta, exhale

One

Two

Three

Drishti the nose

Four

Five

Inhale, lengthen the back, exhale, slightly bend the knee

Inhale, I raise

Exhale, Samasthiti

Utkatasana

Ekam, inhale

Dvi, exhale

Trini, inhale

Catuari, exhale

Pañca, inhale

Sat, exhale

Directly walk or jump

Sapta

Uttkatasana One

Two

Get as low as you can, belly In

Three

four

Five

Exhale, Astau, jump

Urdhva Mukha

Adho Mukha

Sapta Virabhadrasana

One

We stay here for five breaths

One

Two

He looks down at his hands

Three

Four

Five

Keep looking toward the hand, straighten right leg

Exhale, flex left leg, look toward hands, grow

One

Two

Three

Four

Nava, exhale, Virabhadrasana 2

Lower pelvis slightly lower, belly and buttocks inward, face left hand

Make sure there is a perfect line from hand to hand

One

Two

Three

Four

Five

Inhalo

Exhale, Dasa

Right side, I look toward the middle finger of the right hand

One

Two

Three

Arms active, shoulders relaxed

Four

Five

I exhale, hands on the mat

Inhale, Urdhva Mukha

Drishti the nose, Exhale, Adho Mukha

Sapta, we enter Dandasana

Legs stretched in flex, hands at the sides of the body

Drishti my nose

One

Strong legs

Two

Three

Active bands

Four

Five

Astau

I grab my little fingers, exhale

One

Two

Three

Four

Five

Inhale, lengthen

I exhale, grasp my sides or wrist

Inhale

Exhale

one

Two

Three

Four

Five

I inhale, lengthen

I exhale, hands at my sides, Chaturanga

With control, I inhale, Urdhva Mukha, exhale, Adho Mukha

Parsvottanasana

Sapta

I prepare

Astau, I inhale

Drishti the nose

One

Two

Three

Four

Five

Nava, exhale

Dasa, I inhale, I rise

Ekadasa, Chaturanga

Dvadasa

Trayodasa, Adho Mukha

Ardha Badha Padma Paschimottanasana

Sapta

Jump I enter, half lotto if my body allows it

Nava, I exhale

One

Two

Three

Four

Five

Dasa, I inhale

I exhale, Ekadasa

I rise

Dvadasa, exhale, Chaturanga

Trayodasa, inhalo

Caturdasa, exhale

Ardha Badha Padma Paschimottanasana

Sapta

I feel and I get ready

Astau, I exhale, I enter

One

Two

Three

Four

Five

Nava, inhalo

Exhale, Dasa

Inhale, Ekadasa, exhale

Dvadasa

Trayodasa, Adho Mukha

Caturdasa, second side

I'm getting ready with that one

same breath if I can, Pancadasa, I exhale

One

Two

Three

Four

Five

sodase, inhale

Exhale, saptadasa

Inhale, astadasa

Exhale, ekonavimsatih

Vimsathi, exhalo

Tiryan mukha eka pada pascimottanasana

Sapta, I enter

Astau, I exhale

One

Two

Three

Four

Five

Nava, inhale

Exhale, dasa

I rise, ekadasa

Chaturanga

Dvdasa

Trayodasa, exhalo

Caturdasa, second side

I prepare, pancadasa, exhale, enter

Shoulders away from ears, check your body

Two

Breathing with sound

Three

Four

Five

Sodasa, inhalo

Exhalo

Exhalo, chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Janu Shirshasana A Sapta

I prepare myself

Astau, I exhale

One

Two

Three

Four

Five

Inhale, lengthen

Exhale, Vinyasa

Inhale, elevate

Exhale, Chaturanga

Inhalo, Urdhva Mukha

Exhale, Adho Mukha

Second side

I prepare myself with caturdasa, pancadasa, exhale

Remember bringing left ribs to right knee

One

Right leg active in flex

Two

Three

Four

Five

Sodasa, I inhale

Exhale, saptadasa

Inhale, elevate, astodasa, exhalo, Chaturanga

Ekamvimsatih, dvavimsatih, exhalo

Janu Shirshasana B

Sapta

I feel my right ankle

Astau, I exhale

One

Two

Three

Four

Five

Inhale, lengthen

Exhale, Vinyasa

Inhale, elevate

Exhale, Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Second side, sapta

I sit on my left ankle, exhale

I enter the Asana

One

Two

Three

Drishti your foot

Four

Five

Inhale, lengthen

Exhale

I inhale

I rise

I exhale, chaturanga

I inhale, Urdhva Mukha

Exhale, Adho Mukha

Janu Shirshasana C, jump, enter Asana

Position yourself, if you need a block use it under your knee, exhale, enter astau

One

Two

Three

Use the bands, belly in, pelvic floor active

Four

Five

Inhale, lengthen

Exhale, dasa

Inhale

If you can't remember you can always roll forward and bring your feet to chaturanga

Inhalo

Exhale, Adho Mukha

Second side, sapta

Sit

Always try to do what you have done on one side, on the other side, sapta

and it's not sapta, it's caturdasa

Pancasada

Two

Three

Active right leg, Flex foot

Four

Five

Inhale, lengthen

Exhale

Inhale, lift if you can, if you can't, just do the fake and roll forward, go to Chaturanga

Exhale

The important thing is not to stop, continue with breath and movement

Exhale, Adho Mukha

Marichyasana A

Sapta

I place right foot, hold

Astau, exhale, push right shoulder back

One

root that right leg

Two

Left foot on Flex and don't let it go sideways

Four

Drishti the big toe on the left foot

Five

Nava, I inhale

I exhale

Dasa, inhale

Ekadasa, I exhale

Dvadasa, trayodasa, caturdasa

I'm getting ready Pancadasa, exhale, enter active right leg, right foot in flex

One

Two

Pushes the left shoulder back

Three

Four

Five

Inhale, lengthen

Exhale

I inhale, I rise either doing a normal Vinyasa or rising as I can, exhale, chaturanga

I inhale Urdhva Mukha

Exhale, Adho mukha

Marichyasana B

Remember that always you can cross over, if you are tired or have some kind of injury

Left foot in half lotus and I enter Marichyasana B with the exhalation

Chin or forehead

One

Two

Drishti the nose

Three

Four

Five

I inhale

I exhale

I unburden my legs, I inhale, I rise

I exhale, chaturanga

I inhale, upward dog

I exhale, downward dog

Second side

Remember that you can do any variation you need to do, you don't necessarily have to go to your half lotus if your body doesn't allow it

And with the exhalation you go into the Asana

One

Two

Three

Four

Five

I inhale, sit up

I exhale there

I inhale, I rise

I exhale, chaturanga

I inhale

Urdhva Mukha Exhale, Adho Mukha

Marichyasana C

We try to get in as fast as possible

Sapta

It would be directly tied

If I can leg left active, right foot rooting, inhale, grow

Exhale

One

Two

Three

Four

Five

Astau, I inhale

Directly I rise and at Nava I go to Chaturanga as I can

Dasa, I inhale

Ekadasa, I exhale

Dvadasa

I enter directly

Right leg active, inhale, grow

Exhale, twist

One

Two

Three

Four

Five

I look forward, inhale, I rise and jump to chaturanga

I inhale

I exhale

Marichyasana D Sapta

Be very careful with this Asana, especially if you've never practiced it, maybe you should consider ending up here in the series, which is perfect

If not, continue but if you need modification, use it

One

Two

Three

Four

Cynical

Inhale, forehead

Exhale

Vinyasa

Inhale, elevate

Exhale, chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Second side

I go in

as fast as I can

no pressure on the knee, very important

One

Two

Three

Four

Five

Inhale

Exhale, Vinyasa

Inhale, elevate

I exhale, I'm going to Chaturanga

Drishti the nose

I inhale

Urdhva Mukha

Exhale, Adho Mukha

Navasana

Inhale and try to go directly into the Asana

One

Two

Three

Four

Strong and active legs

Five

I exhale

I inhale, either supporting my feet or without supporting them

Second

One

Two

Three

Drishti the feet

Four

Five

I exhale

I inhale

I rise

Three

Only 3 left

One

Two

Keep breathing deep, controlled, belly in

Three

Four

Five

Inhalo, astau

Sapta again

One

Two

Three

Four

Five

Exhale

Last time

Inhale, and Navasana

One

Two

Three

Four

Open the chest

Five

Exhale, roll forward or rise, Chaturanga, with control, don't collapse

As you get weaker, try to have even more control

Connection with the bands

Yes up to here, you see that you have enough, go to the end of the practice to finish it, otherwise we continue with Bhujapidasana

Sapta

Astau

Chin if you can to the floor if you can't, forehead or crown

Nava

Legs back and jump to Chaturanga

I inhale

I exhale

kurmasana and Supta kurmasana

Sapta, same

You prepare yourself

Astau

One

Two

Three

Four

Five

And well

you walk your feet on top of each other and hands behind you or you enter from above, if this is within your practice

One

Two

Three

Four

Five

Inhale, incorporate as you can, pull yourself up

Exhale

To Bakasana

Face a fixed point forward and try to bring both legs behind and jump

I inhale

I exhale

Garbha pindasana

Sapta

Preparation, half lotus, full lotus, crossed legs, hands inside

Remember that you can use some oil or water

Astau

Drishti the nose

One

Two

Three

Four

Five

And we roll

One

Two

Exhale, inhale, three, exhale, inhale, four, exhale inhale, five, exhale inhale, six

Kukkutasana

One

Drishti the nose

Two

Knees up

Three

Bands

Four

Five

Exhale

Inhale, lift up as much as you can

Vinyasa

Inhale

I exhale

Baddha konasana

Sapta

I prepare myself

Astau, I exhale

One

Two

Chin to the ground if you can, otherwise keep your back straight, don't round it out that's the second option

Three

Four

Five

Inhalo

Astau

I exhale rounding, bringing the crown of my head toward my toes

One

Two

Three

Four

Five

Nava, inhale

Exhale

Dasa, inhale

Ekadasa, Chaturanga

Dvadasa, Trayadasa

Exhale

Sapta

Upavistha Konasana

Inhale

Exhale

Legs in flex

Remember external rotation of thighs, lengthen that chest

One

Drishti the nose

Two

Three

Four

Active bands, hamstrings rising toward the sky

Five, inhale

Nava, exhale

Inhale, hold on to your feet

look up to the sky

One

Drishti the sky

Two

Strong legs, long back

Three

Pointed feet

Four

Five

Inhale, close, exhale

Inhale, elevate

Exhale, chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Supta konasana

Sapta

You sit

I exhale, I lie down

Astau

I prepare myself

Five breaths here

Drishti the nose

One

Two

Three

Four

Five

Nava, inhalo

I exhale

I inhale

Exhale

Breathe in, breathe out

Exhale, chaturanga

Breathe in

Exhale

Supta padangusthasana, sapta

I lie down Inhale, right leg to the sky

Exhale

Chin to knees, I look towards the little toe fat right toe

One

Two

Three

Both feet on tiptoe

Four

Five

Inhale, relax the head, exhale, open the leg to the right, do not let the left hip rise

I look to the left shoulder

One

Two

Three

Four

Five

Inhalo, center

Exhale, chin to knee

Inhale, relax

Exhale, lower leg

Inhale, left leg I grasp

One

Two

Three

Lift from the torso using the abdomen

Four

Five

Inhale, head rest

Exhale, left leg opens to the left

I look to the right shoulder

One

Two

Try not to raise your right hip too much

Three

Four

Five

Inhale, center

Exhale, knee to knee

Inhale

Exhale, relax

If I can Chakrasana if not Vinyasa

Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Inhale, jump

Sapta

I lie down

Legs above the head, astau

I hold on to my toes and next inhalation, inhale, point skyward with your little toes, look up to the sky, open chest

One

Two

Three

Four

Five

Inhale, center

Exhale

Inhale, rise

Exhale, Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Ubhaya Padangusthasana

Sapta

I lie down

Astau

I grab my feet, if I can with my legs straight

Inhale

Shoulders away from ears, feet on tiptoe, inhale there

Exhale, chin to my knees

One

Two

Three

Four

Five

I inhale, I pull away of my legs, I look up at the sky

I exhale

I inhale, I rise

I exhale, chaturanga

Inhale, Urdhva Mukha

Exhale, downward dog

Setu Bandhasana

Sapta

Preparation

Inhale

enter the Asana

One

Two

Strong legs

Three

Four

Five

I exhale

Dasa Chakrasana

Chaturanga

Urdhva Mukha, inhalo

Adho mukha, exhale

Let's go with final positions

Urdhva Dhanurasana

Sapta

I lie down

Remember that you can always make variations

I'm going to do Urdhva Dhanurasana directly

Preparation

In astau

Nava, inhale

One

Drishti the nose

Two

Three

Four

Five

Nava, exhale

Astau, walk hands close to feet and rise

One

Two

three

Four

Five

Nava, I exhale

Astau, I'm going up again

Last

One

Two

Three

Four

And five

I exhale, low

Vinyasa

From here, you go to chakrasana or do a normal Vinyasa joining

Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Paschimottanasana

Astau, exhale

Ten breaths here

One

Two

Three

Four

Five

Six

Seven

Eight

Nine

Ten

Nava, inhale

Exhale

Dasa, inhale, exhale

Ekadasa, Chaturanga

Inhale, upward dog

Exhale, downward dog

Sapta

Sit

Lie down to begin Salamba Sarvangasana

Hands on the sides of the body, we inhale

into the sky

Asatu

I inhale and exhale here

Ten breaths

One

Two

Active legs

Three

Bands

Four

Five

Six

Seven

Eight

Nine

Ten

Exhale, astau

Halasana

Feet on the floor, ankles together

One

Drishti the nose

Two

Three

Four

Five

Six

Seven

Eight

Karnapidasana One

Two

Three

Four

Five

Six

Seven

Eight

I bring legs to the sky, I go into half lotus or full lotus if I can

Padmasana

Pada Padmasana

One

Two

Nasagra drishti being the nose

Four

Five

Six

Seven

Eight

Pindasana

I bring knees to face, interlock my hands

One

Two

Make yourself as small or small as you can

Four

Five

The weight is on the shoulders

Six

Seven

Eight

I undo little by little with control

I go to Matsyasana

If you need variation go for it, I place crown of head, grab my feet, Drishti the nose

One

Two

Three

Four

Pushes knees to the sky

to the ground

Five

Six

Seven

Eight

Stretch legs, Stretch arms, hands pointing to legs

One

Two

three

Four

Five

Abdomen very strong

Six

The head supports it, the weight of the head itself

Seven

Eight

I exhale

Inhale, I go to Chakrasana

Chaturanga

Inhale, Pañca, Sat

Exhale, Adho Mukha

Sirsasana

If you don't do sirsasana, stand watching and waiting

Astau, I inhale

Fifteen breaths

One

Two

Three

Four

Five

Six

Seven

Eight

Nine

Ten

Eleven

Twelve

Thirteen

Fourteen

Fifteen

I exhale, I'm going 90 degrees, I stay with my legs parallel to the ground

One

Strong legs Two

Three

Four

Five

six

Seven

Eight

Nine

Ten

I inhale, I lift up towards the sky again

With the exhalation and with much control, all the way down

Child's position

One

Two

Three

Four

Five

I'm joining, Chaturanga

Inhale, Urdhva Mukha

Exhale, Adho Mukha

Sapta

I get ready

Pada Padmasana

Hasta Yoga Mudra

One

Drishti the nose

Two

Three

Four

Five

Six

Active bands, breathing with sound, still in practice

Seven

Eight

Nine

Ten

Inhale, Padmasana

Arms stretched, Little fingers pointing on the ground, chin slightly to the chest

Jalandhara Bandha

Mula bandha

Hamstrings squeezing toward the floor, Uddiyana bandha

Small smile on the face

One

Two

Three

Four

Five

Six

Seven

Eight

Nine

Ten

Astau, Utplutih

Inhale, elevate

One

Drishti the nose

Two

Knees to the sky

Three

Four

Five

Six

Seven

Eight

Nine

Ten

I exhale

I'm going to Chaturanga with Dasa

I inhale, Ekadasa

Dvadasa, I exhale

I prepare to stand, trayodasa

I inhale, walking or jumping to the front of the mat

Caturdasa, exhale

Hands at the sides of the body, Samasthiti

Hands in the center of the chest

Let's do the chant of the closing

Take a deep inhalation, eyes closed

* Sound of music * Sound of music Ekam, inhale, arms to the sky, look to your hands

Dvi, exhale, bend forward, relax head

Trini, inhale

Catuari, exhale

Pañcaa, inhale

Sat, exhale

Sapta, walk or jump

And a well-deserved Savasana

Remember that you may turn away out of respect for all the gurus

Lie down

Stay at least three minutes, but if you can stay up to ten minutes letting all your sweat dry

Let your body totally relax, totally relaxing your body

breathing, a natural breathing

Let the eyelids feel heavy, that your body feels heavy

Relaxing totally

And if you want to come out of Savasana with me, start moving your little toes, the little fingers of the hands

becoming aware of your body, observing how your body and mind feel

Lying on the right side and little by little

come to the sitting position

Take a few breaths

staying inside all this generated energy through your practice

Namaste

Thank you so much for joining me

Audio and subtitles

Audio:

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Subtitles:

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  • English

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