of body, mind and spirit. With union comes balance. Through the daily practice of simple
yogic postures you will increase your stamina, strengthen your body, become more supple,
more relaxed and you will begin to experience serenity of mind. In this hectic world the
ancient art of yoga offers a way to balance. Each posture is designed to work deeply and
consistently on an area of the body. You could liken it to an internal massage. It does not
just work on muscle strength and flexibility but on the internal organs of the body. You
will be surprised how quickly consistent practice will give substantial results. Beyond the
performance of postures is a state of mind and a way of being based on greater self-esteem
and creativity. Yoga is a joy. Yoga is for everybody. Enjoy yourself.
Hi welcome to the beginners yoga class. I'm Louisa and this is Rachel. Hi. We'll be teaching
and demonstrating for you the poses today. Remember yoga is for everybody so don't be
discouraged if you can't keep up just go at your own pace. Or if you need more time feel
free to pause the video or if you want to do any more of one posture please do. Remember
the more you do a posture the more you gain in strength and flexibility and keep to the
sequence because that's important. And always keep the breath flowing smoothly and continuously
in and out through the nose. Breath is the key for good concentration. Breath is life
and yoga is about letting more life energy into your body. We recommend that you practice
at least four times a week. The early morning and the evening are the best time for practicing.
Consistency of the practice gets the best results. Always practice on an empty stomach.
In the early stages it doesn't matter if you only move a small amount in the pose. The
most important thing is that you do the pose accurately. So let's begin and enjoy yourself.
The first pose we will do is Virasana, the hero pose. We place the buttocks between the legs.
We roll the calf muscles out and we have the whole back of the foot pressed against the
floor especially the big toe and little toe side of the foot. Let's lift and lengthen
out of the hips straightening the whole spine. Don't concave the lower back. Opening the
chest, shoulder blades and kidneys into the back. If you are finding this pose a bit difficult
you can take a blanket, fold it and place it underneath your buttocks and then relax
into the pose. Okay let's do a little bit of breathing. Let's clasp the hands together
and breathing out and concaving the spine. Inhalation bringing the arms all the way up
lengthening the whole torso and exhalation opening up the chest and inhaling placing
the hands on the knees and exhalation extending forward and inhaling extending the arms all
the way up and again exhalation really opening up the chest breathing into the upper part
of the body and again inhaling and exhalation concaving the spine and inhalation really
lengthen left and right sides of the torso and exhaling really opening up the chest and
inhaling and exhaling and inhaling and exhaling and inhaling.
Virasana is one of the only yoga poses you can do straight after a meal. It helps the
sluggish digestion. It also helps to cure flat feet and stretches your knees.
Okay let's go into the next position. We bring the big toes together behind us and the knees
come wide. The buttocks remain back to the heels. We soften in the groin. We lift and
lengthen out of the hips and let's extend forward. Walking the fingertips as far as we
can and then forward opening up the chest and forehead down. Keep softening in the groin
allowing the pubis to come closer to the floor and lengthening the whole spine. We want to
feel the breaks. Okay let's walk the fingers in and let's be ready for the next pose.
Adho Mukha Svanasana, the dog pose. Rachel is going to demonstrate the next pose so we
can all have a good look at how it's done accurately before we all do it together. Okay
we start on the floor. The knees are the same width as the hips and the hands are the same
width as the shoulders. Let's take the buttocks back to the heels. We turn the toes under
and we extend the hands as far as we can forward locking the elbows and the forehead comes
to the floor. So we try and lengthen the whole spine in this position. Okay breathing in
and as we exhale we raise the tailbone up so we come up into a full dog pose. Okay so
the points that we need to be working on we need to keep lifting the tailbone up as we
lengthen and elongate all the vertebrae so we want the whole spine to be perfectly flat.
From the hands we work up. We press the palms firm into the floor especially the thumb and
the forefinger and we extend up the inner and the outer arm locking the elbows hard.
We roll the outside so the shoulders are round towards the chest. Shoulder blades and kidneys
coming to the back as we open up the chest from the front of the body. And we work the
legs by pulling up the kneecaps and pulling up the thigh muscles as hard as we can and
the heels we extend hard into the floor. Pressurise the big toe and the toe side of the foot so
the whole body is activated. Relax the head and the neck and just keep breathing in and
out through the nose. Okay let's do it all together. Okay so again we start off with
the knees hip width apart. We turn the toes under and we extend the hands out in front.
Locking the elbows but expect to the heels and pulling down. Okay breathing in and as
we exhale let's raise the tailbone high. Lift the tailbone as high as we can and extend
the heels into the floor. Lift and lengthen the whole spine so we elongate the vertebrae.
The outsides of the shoulders roll around towards the chest so we widen the shoulders.
The shoulder blades and the kidneys come into the back. Lock the elbows, pressurise the
thumb and the forefinger onto the floor. Relax the head and relax the neck. Keep extending
the heels into the floor. Pulling up with the kneecaps and the thigh muscles so the
whole body is activated. Breathing in and out smoothly and continuously through the
nose. Just work with the breath. Keep lifting with the tailbone, working the legs. And just
lengthen the pose just a little bit longer, couple more breaths. Okay let's walk the feet
into the hands, interlock the elbows and we rest. Uttanasana, this is the resting position.
Uttanasana, the resting pose. Okay so in this position we want the hip in line with the
heel so this is one straight line. The kneecap thigh muscles are still pulling up so the whole
body is activated. And then the torso just lengthens from the hips. We lengthen the front
of the torso, pubis to the sternum on the front of the body and from the bottom here
right to the base of the neck. This is light and lengthening the torso. Forearms and elbows
we extend towards the floor. And evenness of weight is really important. So ball and
heel of the foot is even with weight and also big toe and little toe side of the foot. Okay
so it's just a resting pose. The whole body is soft but open at the same time. Okay let's
come back into the dog pose. Okay again let's fully extend into the dog pose. Relax the
head and the neck, round of the head heading towards the floor. Lifting the tailbone high.
The chest is opening. Shoulder blades keep knees into the back. Thigh muscles kneecaps
pulled up and extend the heels into the floor. And keep the breath flowing in and out through
the nose. The dog pose rejuvenates the whole body. More blood flows to the brain cells
because the upper body is extended. There is no strain on the heart and fatigue disappears.
The calves and ankles are stretched and the wrists and forearms are strengthened. Remember
in this pose your breath is the key to increasing your stamina. Okay let's walk the feet into
the hands, interlock the elbows and resting, Uttanasana. Keep working the legs and just
lengthening the torso. This pose tones the liver, spleen and kidneys while slowing down
the heartbeat. Just taking a few breaths, softening with the abdomen, forearms, elbows to the
floor. Stomach pain is relieved and women may find this pose relieves menstrual cramps.
Okay let's slowly roll up and we can do the next pose. Chikanasana, the triangle pose.
Okay we'll demonstrate again with Rachel so we can all see how the pose is done before
we all do it. So we start with the hands clasped together breathing in and as we exhale we
do the feet wide apart. Okay to start off with we need the feet parallel to each other.
Okay let's turn the right foot out. Okay and it's very important that this right heel if
we were to draw a line down would be in line with the middle arch of the left foot. We
try and have the hips even to the front. We walk the legs strongly. In the standing poses
the bottom half of the body is the foundation. So the pelvis and the legs are doing all the
work and the torso lengthens out of the hips in slight. We extend through the arms and
the fingertips. Shoulders come down away from the ears so this is relaxed, plenty of space
around the neck. Okay breathing in and as we exhale let's extend out to the right. We
come out as far as we can and then we take the right arm down and the left arm up, palm
forward. Okay what we have to watch is what happens a lot is the torso comes forward
and buttocks back. We need to take this left hip back, tuck the tailbone under and open
up this side of the chest so we want the whole body in one straight line. So some of you
might have the hands on the ankle or if that's a bit difficult you can always place your
hand on the knee. So it doesn't matter how far you are in the pose, just work at your
own pace. Keep extending the arm up, the chin comes into the chest and we turn the head
and we look up at the left arm. So just keep working the legs strongly, opening up the
front of the pelvis area as we work this left hip back and opening up the chest. Okay let's
do it all together. Okay we start with the feet together, big toes and ankles together.
Breathing in bringing the palms together and as we exhale we lightly jump the feet
wide apart. Okay having the feet parallel to each other let's turn the right foot out.
So being really aware of the alignment of the body. The right heel again is in a line
with the middle arch of the left foot. Breathing in and as we exhale let's extend out to the
right, only coming as far as you do without bringing the torso forward. Right arm down
and left arm up. The chin comes into the chest and we look up at the left thumb. We keep
pulling the left hip back, opening up the left side of the chest and we really squeeze
the inner buttocks and tuck the tailbone under and we really open up the front of the pelvis
area as we do this. We pull up with the knee caps, thigh muscles so the legs are working
really strongly and we extend and pressurise this big toe side of the foot down so we extend
up the inner leg. Keep lengthening the torso, opening the chest, keep the buttocks activated
and the legs working strongly as they are the foundation in the standing poses. Breathing
in and out through the nose. This pose opens up the hips and the chest. It tones the legs
and increases strength in the ankles. As Louisa said the legs are the foundation and working
strongly in this pose will increase your willpower. Ok, inhalation coming all the way up, both
feet to the front and let's turn the left foot out. Again left heel in line with the
middle arch of the right foot and remember to have quite a wide stance. Breathing in
and as we exhale extend out to the left again, really lengthening out of the hips, left arm
down and right arm up. Chin into the chest looking up at the right thumb. Really squeeze
the buttocks, pull the right hip back, open up the right side of the chest, lengthen the
torso and these outsides and thighs roll around towards the buttocks. Knee caps, thigh muscles
pulled up, evenness of weight, big toe side of the foot, little toe side. And continue
the breath evenly and smoothly in and out through the nose. If you feel some strain
in your neck, just relax it if you need to. Ok, inhalation coming all the way up, both
feet to the front and lightly jump the feet back together. Vibhudrasana 2, the warrior
moves. Ok, vibhudrasana 2. Breathing in and as we exhale again jumping the feet wide apart.
Ok, let's turn the right foot out. Ok, make sure it's a wide stance, extend through the
fingertips, shoulders down away from the ears. Breathing in and as we exhale we bend the
right knee, legs are strong. We want to form a right angle, right knee in line with the
heel, right knee in line with the hip. So it's quite a lunge when we come down. These
thighs roll around towards the buttocks, knee cap, thigh muscle pulled up strongly. Lifting
out of the hips, opening the chest, we turn the head and we look over the right fingertips.
Keep the buttocks activated, tailbone tucking under. Again the bottom half of the body is
the foundation so working it strongly, the torso is light. The strength of this pose
tones the stomach, buttocks and leg muscles. Ok, inhaling coming all the way up, both feet
to the front and let's turn the left foot out. Check the alignment, left heel in the middle
of the right foot. Breathing in and as we exhale bend the left knee. Check, left knee,
left heel, left knee, left hip. Activate the buttocks, tuck the tailbone under, rolling
the thighs around towards the buttocks. Right knee cap locked, right thigh muscle pulled
up. Open the chest, lift out of the hips and turn the head looking over the left fingertips.
If you keep holding this pose for as long as you can you'll find that your strength
really increases. And keep the energy flowing down through your foot and into the floor
because that's your foundation. Ok, breathing in, straighten the leg, both feet to the front
and lightly jumping feet together. Riksasana, the tree pose. The tree pose. Ok, let's take
the hands on the hips and let's raise the right heel off the floor, finding stability
on our left leg. Let's take hold of the right ankle and let's place the right sole of the
foot into the left thigh, pressing it in hard. Let's keep the hips even to the front and
let's work this right knee back. As we do that, tuck the tailbone under, activate the
buttocks and just keep working the right knee back without moving the hips from the front.
Don't compensate with the hips. Ok, let's lift and lengthen out of the waist with the
torso. Ok, let's turn the palms out. Breathing in, let's bring the arms all the way up, lengthening
left and right sides. Ok, exhaling hands on the head, elbows back, opening up the chest.
And let's just look straight ahead at eye level, focusing on something to keep our stability.
If you're finding this pose a bit difficult, you can always go over to the wall and use
it to help you with your stability. Shoulder blades, kidneys into the back, opening the
chest. Keep working the right knee back, activating the buttocks. Locking the left knee cap and
keep the focus happening. Keep completely focused on the posture and awareness on the breath.
Ok, breathing in, breathing the arms all the way up and exhalation, arms and legs down.
Ok, just feeling stability on both feet before we go onto the next side. Ok, let's raise
the left heel off the floor this time. Ok, let's take hold of the left ankle and let's
place the left sole of the foot into the right thigh, pressing it in hard. Again, it's to
the front. Let's keep moving this left knee back, activate the buttocks and tucking the
tailbone under. But don't compensate with the hips again, just move this knee back by
itself and lift and lengthen out of the hips. Ok, palms out, breathing in, extend the arms
all the way up, lengthen the whole torso and exhaling hands on the head. Elbows back,
shoulders, kidneys into the back and chest open. And again focusing at a point in front.
At eye level don't look towards the floor or towards the ceiling, just straight ahead
and keep the mind completely focused on the pose and awareness with the breath. And remember
that the stability comes from within, we work from the inside out. The tree is a pose of
balance and poise. It calms the mind and works on building up the ankles and the leg muscles.
Ok, inhalation, arms up and exhaling arm and leg down. Ok, we'll do the next pose.
Prasarita Padottanasana. Ok, let's start with the feet together, palms together, breathing
in and as we exhale let's jump the feet lightly wide apart. Feet parallel to each other. Let's
have the tailbone tucked under, lifting and lengthening out of the hips. Extend through
the hands, pull out kneecaps thigh muscles. Ok, let's take the hands on the hips. Breathing
in and as we exhale let's extend forward, lifting and lengthening out of the hips as
we come down. We want to flatten the whole spine behind us. Keep working kneecaps thigh
muscles pulled up and tailbone lifting. Just looking straight ahead to start with. Ok,
let's place the hands on the floor. Some of you might be on the palms, some of you might
have to come up a little wide on the fingertips and a lot of you might not come so far. And
so you can put your hands up onto your knees. Ok, it doesn't matter how far you come forward
the main thing is that the legs are working actively. They're working strongly and we
just keep lengthening out of the hips so we have the spine straight to start with. So
just keep looking forward, lifting and lengthening out of the hips. Keep lifting the tailbone,
we want to elongate the whole spine. Opening up the chest on the front of the body, the
shoulder blades and the kidneys coming to the back. And evenness of weight, bone of the
foot and heel of the foot. Make sure the weight doesn't come too far back or too far forward
that we're in one line. Ok, from here let's go a little bit further and let's lengthen
out of the hips, let the torso be light. Take the crown of the head towards the floor. Take
the hands back, elbows in line with the wrists. So we're all working at a different level,
some of you might not be coming so far. This pose aids the process of digestion. It's
a rejuvenation pose and also develops the hamstring and adductor muscles. Keep working
the legs and keep breathing in and out through the nerves. Working the legs strongly. If
you started this pose as I did with your hands on your knees and you start to feel yourself
lengthen, just keep working your hands down your legs with the crown of the head reaching
for the floor. But don't strain, just keep working at your own level. Ok, let's inhale
coming back to the first position. Again just straighten the spine, looking up, lengthening
out of the hips and breathing in, bringing the arms all the way up and lightly jumping
the feet back together. Salabhasana, the Locust. We're doing the second half of the class outside
in these beautiful surroundings. But remember when you're outside that you have a flat surface
and that you're not doing it in the direct sunlight. As you can hear we have the sound
of cicadas in the background and that's pretty appropriate because the next pose we're going
to do is called the Locust. Ok, let's lie on our abdomen for this pose. Lying flat,
let's bring the arms back, palms on the floor and bringing the forehead down. Ok, let's
raise the legs up. Squeeze the buttocks, kneecaps locked and keeping the legs together. It doesn't
matter how far the legs come up, but the legs and the buttocks must be working. Keep squeezing
the buttocks and having the legs locked. Feet together, legs together, knees together. Ok
and releasing the legs down, just resting for a moment. Ok and again, forehead down, breathing
in and as we exhale raising the legs up. Keep squeezing the buttocks and working the legs
strongly. It's very good for strengthening up the lower back this pose so keep working
the buttocks and the legs. Internally this pose aids the digestion and it relieves flatulence.
Ok and releasing down. Ok the next variation, forehead down, breathing in and as we exhale
let's raise the head, shoulders, arms and the legs and the upper chest. Looking forward,
keep squeezing the buttocks and working the legs. If you don't work the buttocks and the
legs you're going to take the pressure onto the lower spine. So you must be working all
the time the legs and the buttocks. Ok and releasing. Just turning the head to the side
and resting.
Bhojanga Sana, the Cobra.
Ok the next pose, the Cobra, we take the hands underneath the shoulders and the forehead
down. Breathing in and as we exhale we raise the head, shoulders, the upper chest, the
abdomen until we're just onto the pubis. We activate the buttocks, work the legs, big
toe side of the foot back and we keep the arms bent to start with. The elbows are closed
to the side of the body but keep lengthening the front of the body, opening the chest.
Keep working the buttocks and the legs. We're trying to open up the upper chest.
Ok and we're just looking forward, keep extending and lengthening in the pose. Ok and let's
come down. Abdomen, chest and forehead.
Ok again breathing in and as we exhale let's raise the head, shoulders, upper chest and
this time some of you you can straighten the arms all the way up so we get a nice bend.
If you can't have the arms straight, if that's too strong on the back, like Rachel we keep
the arms bent. So just work at that level if that's as far as you get but otherwise
we have the arms straight, extend the whole front of the body and taking the head back.
This pose revitalises the spine by strengthening the lower back muscles and stretching the
upper back muscles. The lungs are open and blood flow is increased to the pelvic area,
keeping it healthy. Ok and let's come down. Abdomen, chest and forehead. Just relaxing
for a moment turning the head to the side.
Paripauna Navasana, the boat.
To balance we can just use the fingertips and we come back slightly, we raise the legs
up so we're working on our abdominals here, we keep the knees bent, the knees are in line
with the heels and we bring the arms up, palms facing each other and we just concentrate
on a point in front. So we keep the focus and keep the stability. Keep lengthening the
spine and opening the chest.
A great alternative to sit ups, just doing this pose a few times brings strength to the
stomach and life and vigour to the back.
Staying up just a little bit longer, keep the breath flowing. Ok and let's just rest
for a moment. Just bring the knees close into the chest and lift the spine up.
We'll do this a couple of times. Ok and again let's come into it, just using the fingertips
to balance and let's bring the knees up and the arms, palms facing each other and again
focusing in front.
It's quite a difficult pose, don't be discouraged, just keep trying to keep the balance and the
stability happening.
Keep lifting out of the hips, opening the chest. Ok and again let's rest. Knees into the chest,
lengthening the spine up. Ok and we'll do it one more time. Ok so let's raise the legs
up and palms facing each other and let's balance.
And keep the focus.
Remember even in this beginners version it's difficult so challenge yourself to stay in
the pose.
Keep the breath flowing, stay there just a little bit longer. Ok and resting. Bring the
knees to the chest and straighten the spine up.
Setu Bandhasarvangasana, the bridge.
Take the arms beside the body, palms onto the floor. Let's bring the heels into the
buttocks and let's have the feet hip width and parallel to each other. Ok breathing
in and as we exhale raise the pelvis up. Chin comes into the chest, we raise with the pelvis
as high as we can, opening the chest and activating the buttocks. We press the soles of the feet
into the floor. The legs and the pelvis are doing all the work and the torso is lengthening
and chest opening.
This pose is a good warm up for backbend. In the beginners series we use this pose to
build up our ductal muscles and strengthen our lower back. Again if you keep holding this
pose you'll really build your strength.
Ok and let's release down.
Take a couple of breaths.
Ok breathing in and again as we exhale let's raise the pelvis up.
Keep squeezing the buttocks, keep lifting the pelvis high.
Ok and releasing down again.
Take a couple of breaths in and out through the nose.
And one more time breathing in and exhalation raising the pelvis high.
If you feel any strain in your lower back keep pressing your shoulders into the floor
and keep squeezing the buttocks.
And releasing down. And let's just bring the knees to the chest for a moment.
Jyotara Paravatanasana, basic twist.
Ok let's lie back and let's do a simple twist.
Ok let's bring the knees up to the chest and let's take the arms out to the side,
shoulder width apart. Let's slowly take the knees up high towards the right shoulder
placing the knees on the floor and the seat so we're just resting there.
We turn the head and we look over the left fingertip. We open the chest and we have both
shoulders on the floor. We're trying to lengthen from the left hip to the left lower rib
so the left side of the waist becomes long.
Working with the breath, breathing in and out through the nose.
The simple twist is a good counter pose to the back bends we've just done.
Just relax, it's a really comfortable pose.
Ok let's bring the knees up to the centre and take them over to the left this time.
High up towards the left shoulder resting the knees and the feet on the floor.
Both shoulders remaining on the floor, turning the head looking over the right fingertip.
Ok let's lengthen from the right hip to the right lower rib this time so the right side
of the waist becomes long.
Ok knees up to the centre and rolling over to our right.
Let's press the right sole of the foot into the floor bending the right leg.
Let's have the left leg straight extending through the left heel, locking the left kneecap
and left thigh muscle pulled up. Have the whole back of the leg flat against the floor.
Ok let's lift the spine up, breathing in extend the left arm up really lengthening up the
left side of the torso. As we exhale let's take it on the outside of the right knee.
Let's get a good leverage, palm facing forward. The right hand is behind us, we keep extending
up we breathe in and as we exhale we look over the right shoulder. Keep pressing the
right sole of the foot down and extending through the left heel. And use the breath,
use the exhalation to soften a little bit more and twist the torso around. Soften in
the abdomen and open up the chest. Lengthen the front of the body, pubis to the sternum
and on the back of the body let's take the kidneys and the shoulder blades into the back.
Allow the breath to work for you. Stay in the pose just a little bit longer, keep the
breath flowing in and out through the nose. Ok and release it. Ok let's change sides.
Right leg straight this time and left leg bent. Press the whole left foot into the floor
and this time extend through the right heel. Pull up the right kneecap, right thigh muscle
and let's flatten the whole right leg against the floor. Ok let's extend the right arm
out, really lengthen up the whole right side of the body, breathing in and as we exhale
taking the right arm on the outside of the left knee. The left hand is behind us this
time. Right palm facing forward, breathing in as we exhale let's turn over and look
over the left shoulder. Keep extending through the right heel, right ball of the foot, kneecap
thigh muscle pulled up with the straight leg. Keep lengthening the whole spine, opening
the chest. Twisting postures are excellent for freeing up the shoulders. They work strongly
on toning the internal organs and massaging the intestines. Keep breathing through the
nose, with the exhalation see if we can soften a little bit more and twist the torso further
around to the left. This is a difficult posture but the more you do it the more you open up.
Ok and releasing back to the front. Janu Sirsasana. Ok let's bend the right knee and let's take
the right sole of the foot into the left thigh. Let's move this right knee back as far as
we can. Ok let's just even up the torso we need to turn the hips over this left leg.
And as we come down into Janu Sirsasana what happens is this right part of the torso is
risen so we need to roll this around to meet the left. Ok but to start with let's just
pull up the left kneecap, thigh muscle pulled up, extend through the left heel and we either
hold onto the foot or like Rachel we use the belt. And it doesn't matter how far we come
forward we just want to keep the spine straight to start with. So use the belt come right
far back on it if you need to otherwise you can come a little bit closer but just keep
lifting out of the hips. So keep lengthening front of the body. The whole back of the spine
is straight. Keep working the left leg and keep lifting up. If you start to feel yourself
soften you can work your hands down the belt. Keep lifting out of the hips and keep breathing.
Work with the breath, inhalation and exhalation through the nose. And allow the mind to be
completely focused on the pose. Then you'll keep the energy within the body. If the mind
wanders elsewhere you lose the energy from the posture. So let's keep working with the
breath and being focused completely on the pose. Ok let's move all the way down if we
can. But for most of you I want you to just stay where you are with the belt. To keep
lifting out of the hips. For some of you that are a little softer we hold on to the right
wrist. Lengthen forward and forehead down. This pose activates the kidneys and tones
the liver and spleen. Ok let's lift up again. Just lengthen out of the hips. One more time
really work the left leg, open the chest and let's come up. Let's change sides. Ok the
left leg bent this time. Left sole of the foot into the right thigh. Move the left knee
back. Ok let's extend through the right heel. Right kneecap pulled up, right thigh muscle
pulled up. Let's take hold of the leg. So really work out of the hip. We want the whole
spine completely flat. Opening up the chest on the front of the body. Just keep lifting
up to start with. If you are using the belt just take hold of the belt. Go back as far
as you like and keep the spine straight. All forward bends help to calm the mind. It's
often useful to do this posture after a stressful day. Keep pressing the whole back of the right
leg onto the floor. Kidneys, shoulder blades into the back. Ok and let's come all the way
for some of you but remember when you come down that this left side of the torso we need
to turn it so it meets the right side. So the whole spine is flat behind and not up
on one side like so. So let's turn this left side around. Take hold of the left wrist and
pull it down.
Ok and let's come up a little bit further again. Just lifting out of the hips again.
Straightening the whole spine. Ok and releasing. Ok we are up to the last posture. So for some
of you we will be using a belt. So I will demonstrate with the belt. We take it around
the feet. Ok we extend through the heels and the ball of the foot. Again it doesn't matter
how far we go. Some of you might be right back here with the belt. Others can be a little
bit further. We all want to have the spine straight. So just work with where you are.
Knee caps thigh muscles pulled up and again lifting out of the hips and opening the chest.
We want the whole spine completely straight especially the lower back. Keep lifting out
lengthening the front of the torso and the back of the torso. The most practiced of the
forward bends this pose is full of benefits. It tones the abdomen, rejuvenates the kidneys
and spine and improves the digestion. So we are sitting right on top of the buttock spine
so we are lifting right up. Lengthening the waist. Allengating all the vertebrae. Ok let's
see if we can walk down the belt a little bit further. Or if you are using the feet
you can take the hands to the sides of the feet. Again keep extending up. So we are working
right into the kidney area here. You should probably feel the kidneys a little bit. It
doesn't matter if you feel a little bit of pain in the kidneys they are just working
strongly. And shoulder blades also into the back. Ok for some of you you can come all
the way down flat. Lengthening the whole torso across the legs. For the rest of us let's
just keep working with the belt. Keep lifting up. Opening the chest. This pose brings more
blood to the pelvic area and the sexual organs function better. Again for women menstrual
cramps are relieved. If your head is lower than your heart as you see I am in this pose
your heart will get a good massage. Keep the breath flowing in and out through the nose.
Awareness on the breath. And being completely with the pose again. Mind focused on the posture.
Ok let's release. Shavasana. The next pose which is Shavasana. This pose is actually
the hardest pose that there is. Because most of us find it very difficult to relax. So
it's very important that after we finish the practice that we take time at least 5 minutes
minimum to lay down and relax. Ok so let's lay back. Let the feet fall out to the side.
Palms of the hands facing the ceiling. And let's bring the chin into the chest. Allengating
the back of the neck. Having the awareness that the body is even on the floor. Left and
right sides of the body. The facial muscles are soft and the eyelids are gently closed.
On the inhale breathe in slowly and deeply with the knowing that you are breathing more
life into the body. And as you exhale allowing any tension to leave the body with the outward
breath. Keep the breath flowing with your awareness totally focused on the inhalation
and the exhalation. Allowing the body to relax deeper and deeper with each breath.
Thank you for taking part in this program. We wish you success. If your intention in
beginning the program is to create more overall balance in your life you can be assured with
regular practice that you will succeed. Practice with an attitude of joy. Struggle never works.
No matter what age, body shape or level you may be accept where you are and who you are
and the practice of yoga will become an art.
Thank you.
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