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Okay, we're going to lie back. We slowly come back, first of all onto the elbows.
As we heel, it's really tuck the tailbone under so we lengthen out of the hips.
Okay, we bring the chin into the chest and we lie back.
And we also take the arms back, the whole back of the hand against the floor.
If you're finding that a bit difficult, you can take a bolster or a cushion,
place it underneath the lower spine, tuck the pelvis under and lie back.
Take the arms over the head and just relax.
While we're lying in Sukta Varasana, let's keep tucking the tailbone under,
keeping the knees together, pressing the whole back of the foot against the floor.
Let's lift and lengthen out of the hips, opening the chest.
Shoulder blades and kidneys come into the back.
Also make sure that the shoulders come down away from the ears so the neck is relaxed.
And keep the breath flowing in and out through the nose.
And again, just awareness continually with the breath and focus completely on the posture.
This pose gives the abdominal organs and the pelvis a strong stretch.
It aids the digestion and can be practiced after a meal.
If you've been on your feet all day and your legs are aching,
lie in Sukta Varasana for 10 minutes before going to sleep.
Your legs will feel rested in the morning.
Keep lengthening out of the hips, left and right, front and back of the torso.
Use the exhalation to soften and lengthen a little bit more into the pose.
Sukta Varasana prepares you for the class because your mind empties
and it becomes more receptive to learning.
Keep activating the whole body, lengthening the torso and keep the breath flowing.
Slowly start to come up, we take the hands onto the ankles,
tune into the chest, moving the hands back and see if you can come all the way up, chest first.
Now we start to come forward.
We lengthen out of the hips so we're straight in the spine and walk the hands forward.
Keep the knees together and forehand down.
Keep the balance back to the heels.
Keep lengthening forward a little bit more with the fingertips.
Okay, let's slowly come up from there.
Keep toes together behind us, knees wide, again lengthening out of the hips
and again we're going to come forward.
Let's keep the balance back to the heels, softening and growing,
opening up the chest and the front of the body and forehands down.
This is a pose we often do to counterpose Varasana.
We try to work the pubis to the floor and stretch the inner thigh muscles.
This is a pose that quiets the mind and is a great rejuvenating and resting posture.
Again, lengthen a little bit more with the fingertips.
Keep working with the breath.
Okay, and let's come all the way up.
Okay, we start with dog pose on the floor.
Let's bring the knees hip width apart, turn the toes under
and we take the buttocks back to the heels.
We lengthen the spine out and take the arms forward.
The palms, the shoulders width apart, fall into the floor.
Okay, breathing in and as we exhale we raise the tailbone up and heels to the floor.
Okay, let's come fully into the dog pose.
Lock the kneecaps, pull up with the thigh muscles.
Relax the head and relax the neck.
Crown of the head is hanging toward the floor.
Keep the elbows locked.
Pressurize the thumb and the forefinger on the hand so we can extend up the inner arm.
Shoulder blades and kidneys come into the back as we open up the chest on the front of the body.
The outsides of the shoulders roll around toward the chest.
We lift the tailbone as high as we can and we lengthen out of the hips,
left and right sides of the torso, front and back sides of the torso and lengthen in.
And breathing in and out through the nose, long slow inhalations and long slow exhalations.
If you've ever seen a dog stretch after he's woken up, you'll understand why we call this the dog pose.
Keep working the whole body.
As soon as you let go on one part of the body, the whole pose becomes heavy.
So let's keep the pose light, activating every part of the body.
Okay, let's move the hands and the feet together.
Have the feet hip width parallel to each other.
Interlock the elbows and just hang it, the resting pose.
Lift the tailbone high.
Again, kneecaps, thigh muscles pulled up, evenness of weight all on the heel of the foot.
Just allow the torso to lengthen.
This pose tones the liver, spleen and kidneys.
Because your head is lower than your heart, your heartbeat will slow down.
Stomach pain is eased and women may find Uttanasana relieves menstrual cramps.
Okay, and again dog pose.
Hands forward and step the feet back.
Really work the legs.
Dog pose rejuvenates the whole body.
More blood flows to the brain cells because the upper body is extended.
There's no strain on the heart and fatigue disappears.
The calves and ankles are stretched and the wrists and forearms are strengthened.
Keep the breath flowing in and out through the nose.
One whistle breath.
With the exhalation, allow the whole body to lengthen a little bit more.
Children legs, keep knees into the back, opening up the chest and the front of the body.
Keep the elbows locked, extend all the way up from the palms.
Dog pose can always be done as an alternative to inverted postures.
Again because the head is lower than the heart.
Okay, and again let's walk the feet into the hands, feet hip width, parallel,
knees locking the elbows and resting up to the snout.
Work a little bit more strongly this time.
See if you can lengthen the spine and try and keep your weight centered on your feet.
Okay, one more time, dog pose.
Feet back.
If the heels are touching the floor easily,
walk the feet back a little bit further so we have a wider stance.
Keep pressurizing the thumb and the forefinger.
Really lifting out of the shoulder girdle so there's plenty of space in our neck.
Keep lifting the tailbone high.
Really opening up the back of the knee as we lock the kneecaps.
In everyday life, breathing is automatic,
but in yoga becoming more aware of the breath is the key to increasing strength and stamina.
Okay, let's lightly jump the feet between the hands.
And again, just resting a moment, let's move feet together this time.
Okay, and slowly roll up.
Tadasana, the mountain pose.
Tadasana, the mountain pose.
We stand with the feet together, big toes and ankles together.
We tuck the tailbone under, activating the inner biceps.
Kneecaps and thigh muscles are pulled up.
Lift and lengthen out of the hips as we open up the chest,
shoulders back, kidneys and shoulder blades into the back.
The arms and the fingertips are activated, fingers together.
Lengthen the whole back of the neck, crowd the head towards the ceiling
and chin is parallel to the floor.
And we look at eye level, just straight ahead.
Okay, we can close the eyes for a moment.
Just breathing in and out through the nose.
And just finding your stability, left and right sides of the body,
ball of the foot and heel of the foot.
Just being aware of your stability.
This posture is strong and steady, like a mountain.
It's the foundation for all the standing postures.
Whether you tend to be swaying to the left or to the right,
whether you have more weight on the ball of the foot or the heel of the foot.
Tadasana brings lightness to the body and stillness to the mind
before we commence the more active standing postures.
Just being aware that the stability comes from within the work, from the inside out.
Again, being completely focused on the breath and being completely there with the pose.
Okay, let's open the eyes up.
Again, let's just take a couple of breaths.
Surya Namaskar.
Salute to the sun.
Surya Namaskar.
So we start with the feet together.
We breathe in, we bring the arms up and we exhale and come forward, lifting out of the hips,
lengthening head beside the feet, forehead down.
We inhale, we look up at the head, Kunti Kevali in spite.
Exhalation, we jump the feet back and down, Chaturanga.
Elbows are close into the body and the whole body is off the floor.
Inhale, up with dog, we roll right over onto the front of the feet, head back.
Exhalation, dog pose.
Cairns extend fully in the dog pose.
We stay here for a few breaths.
Okay, inhalation, breathing in, jumping feet between the hands, straining the legs, looking up with the head.
Exhaling, head down.
Inhaling, bring the arms all the way up and exhaling, arms down.
Inhale and exhale.
Inhale and looking up.
Exhalation, Chaturanga.
Inhaling, up with dog.
Exhaling, dog pose.
Lock the kneecaps, pull up the thigh muscles and keep the breath flowing.
Okay, breathing in, lightly jumping feet between the hands, straining the legs, looking up with the head.
And exhalation, head down.
Inhale, breathing in, arms all the way up.
And exhalation, arms down.
Again, inhaling.
And exhaling forward, we're lifting out of the hips as we come down, opening the chest, hands beside the feet, forehands down.
Inhale, looking up with the head.
Exhalation, Chaturanga.
Up with dog.
And dog pose.
Salutes to the sun can be practiced every morning to develop speed, alertness and stamina.
They warm up the body and promote flexibility in the postures.
The abdominal organs are stimulated during the salutes and you can feel quite energized after completing them.
Okay, inhalation, lightly jumping feet between the hands, straining the legs, looking up with the head.
And exhaling, head down.
Inhale, breathing in, arms all the way up.
And exhaling, arms down.
Inhale.
And exhaling from the floor.
Inhale, looking up with the head.
Exhalation, Chaturanga.
And inhaling up with dog.
Exhaling, dog pose.
Okay, again breathing in, lightly jumping the feet between the hands, straining the legs, looking up with the head.
Exhaling, head down.
Inhale, breathing the arms all the way up.
And exhaling, arms down.
The next set of four we're going to do, we'll just have an extra Chaturanga in it.
If your arms aren't quite strong enough yet, just keep following the same series we just did.
But for those of you who are a bit stronger, we can add an extra Chaturanga.
Okay, again breathing in.
And exhaling, let's come forward.
Inhale, looking up with the head. Exhalation, Chaturanga.
Inhale, up with dog.
Okay, from here we do the extra one for those of you that are doing it. Exhalation, Chaturanga, and then dog pose.
Extending the whole body, keeping the pose light, awareness on the breath.
Okay, breathing in, lightly jumping the feet between the hands, straining the legs, looking up with the head.
Exhaling, head down. Inhale, breathing the arms all the way up.
And exhaling, arms down.
Inhale, and exhale.
Inhale, looking up.
Exhalation, Chaturanga.
And then up with dog.
Exhaling, Chaturanga.
And dog pose.
The salute to the sun is based on the rhythm of the breath, flowing continuously in and out with each posture.
This is true for every yoga pose, the in-breath drawing inspiration and strength, and the out-breath relaxing and releasing.
Okay, again, breathing in, lightly jumping the feet, between the hands as we look up with the head.
And exhaling, head down.
Inhale, breathing the arms, looking up.
And exhaling, arms down.
Inhale, and exhale.
Inhale, exhale.
Inhale.
And exhalation.
Just keep working with the breath, flowing in and out through the nose, long, slow inhalations, long, slow exhalations.
Okay, again, breathing in, lightly jumping the feet, between the hands, looking up with the head.
And exhaling, head down.
Inhale, arms up.
And exhalation, arms down.
Inhale.
And exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Okay, and breathing in, jumping the feet, between the hands, straighten the legs, looking up with the head.
Exhaling, head down.
Inhale, breathing the arms all the way up.
And exhaling, arms down.
Salamba Sirsasana, headstand.
Okay, we're going to start off with the preparation for headstand before we go into the full headstand.
You'll need to find a whole space for this pose.
Okay, we start off on the floor. I'll show you with Rachel first before we go into it.
So some of you will be doing the preparation, and some of you will be doing the full headstand.
Okay, so we start on the floor, knees together. We have the hands clasped like so, just softly clasped.
And the elbows are the same width as the shoulders.
Okay, so in the preparation, the head is not on the floor, the head is off the floor.
Okay, so from here we walk the legs up the wall.
We want to form a complete right angle with the body.
Okay, you can see that the head is completely free.
And to have the head off the floor, you need to be really working the upper part of the body.
From the elbow up the upper arm.
So the inner and the outer arm, we lift up out of here. There's plenty of space around the neck.
The shoulder blades and the kidneys come into the back, and the upper back is flat, chest opening on the front of the body.
We really lengthen up here, and we also use the legs.
We extend the heels into the wall, kneecaps locked, thigh muscles pulled up.
So we get a nice right angle here.
It's a strong pose.
So this really strengthens the upper part of the body.
If you cannot take your head off the floor in the preparation, it means you are not ready to do the full headstand.
Okay, you can come down Rachel.
And now I'll show you, if you're not doing the preparation, we'll be doing the headstand near the wall.
So we turn around, and again we have the knuckles to the edge of the skirting board, again in the same position.
The fingers clasp together.
Again, check the elbows. The elbows need to be shoulder width apart.
Okay, this time the head is on the floor.
So the crown of the head, the back of the head comes towards the thumbs, and the complete crown of the head is on the floor.
Okay, and then we come up onto the feet, and we walk the buttocks into the wall.
So the spine touches the wall, all the way in.
Okay, and then we very lightly come up.
You can come up with bent legs, bringing the feet to the wall.
Okay, we're going to have the heels to the wall, but I want you to take the buttocks away.
So squeeze the inner buttocks, work the legs, and have the head on the floor.
Okay, you want the evenness of weight, the forearms and the head, so the head's not taking all the pressure.
We want the thighs rolling in and extending through the middle of the foot.
Okay, let's come down, and we can all do that together.
For those of you that are more experienced, you can be doing it in the middle of the room.
Okay, so let's all go up.
Okay, again, raise the buttocks up, have the elbows shoulder width apart, walk the buttocks to the wall, and let's come up into the headstand.
Okay, and we're going to do it in the middle of the room.
Make sure the elbows are shoulder width apart, crown of the head on the floor, walk the feet in, and lightly coming up, straight or bent legs.
Okay, let's go.
Sirsasana is called the king of all the postures.
This is because it works directly on rejuvenating the brain, the source of our intelligence.
Our thinking becomes clearer, and our memory increases.
Our head flows to the pituitary gland and pineal gland.
We depend on these glands to help us grow and stay healthy.
Regular practice of headstand can help insomnia, colds and flu, and heart palpitations.
It keeps the body warm, and it helps relieve constipation.
Most importantly, the head balance gives us strength and stability in the mind.
If we're balanced on our heads, we can stay balanced in our lives.
Okay, let's go.
Okay, it's time to come down. You can either come down with straight legs or bent legs.
We just rest down, the forehead on the floor, take the hands back and rest in the child pose.
Okay, and slowly come up.
Okay, we're going to do preparation for handstand first before we go to the full handstand.
I'll demonstrate the preparation first. Some of you will be doing this and some of you will be working near the wall.
So I'll show you first the demonstration. Okay, so again we have the hands shoulder width apart.
You'll have to judge the distance from the wall because we're trying to again form that right angle.
We want the wrist completely underneath the shoulder and the heel in line with the shoulder so the torso is flat.
Okay, let's take the legs up the wall.
Okay, the soles of the feet are flat against the wall. We're locking the kneecaps, thigh muscle pulled up, lifting the tailbone.
Again we want the spine flat. You can see here how the shoulder is underneath the wrist.
We want this one straight line, head and neck is relaxed. It's actually a lot stronger to do this than the actual full handstand.
So we really strengthen up the arms by doing the preparation.
Okay, so we basically stay here as long as we can and then we come down and rest in the child pose.
So try and do 10 breaths at least in the preparation.
Okay, if you want to go a little bit further we can go up into the handstand.
Okay, so take the hands again shoulder width apart. Have them a little way away from the wall.
We're walking slightly with the feet and we lightly kick up with one leg to the wall.
The buttocks is away from the wall. Again we work the legs strongly. We extend through the middle of the foot.
We activate the inner buttocks. The pubis comes forward.
We try and take the diaphragm back towards the wall. At the same time opening up the chest and press the palms on the floor.
Press your eyes, thumb and the forefinger and keep extending up.
Again at least 10 breaths up into the full handstand.
Okay, and then when we come down we'll interlock the elbows and we'll rest in Uttanasana.
Okay, so we'll all do that together. Some of you will be doing the preparation and some of you will be doing the handstand.
Okay, so let's take the hands to the wall and lightly kick up.
The feet together and we're extending through the middle of the foot.
Try and extend through the ball of the foot, middle of the foot and heel of the foot so we're working evenly.
Kneecap, thigh muscle pulled up, inner buttocks activated, pubis forward.
Keep extending up and breathing in and out through the nose.
Even pressure on the palm of the hand.
Keep extending up, keep the breath in and out through the nose.
Okay, and lightly coming down and interlocking the elbows and resting in Uttanasana.
So again, we're still working in Uttanasana, lengthening the spine, forearms, elbows coming closer to the floor.
Again, let's try and get one line from the hip to the heel, kneecap, thigh muscle pulled up.
Lengthening out of the hips here so the waist becomes long.
Okay, let's go up again.
You might encounter some resistance to standing on your hands in the beginning.
It's something about being upside down and out of control.
But don't give up. Just keep working. Eventually you'll be able to do it.
Good, let's work with the breath.
Complete awareness on the breath. Inhalation, exhalation through the nose.
Long, slow inhalations and long, slow exhalations.
Being completely focused on the posture.
The more focused we are on the pose, the longer that we can stay in the pose, the more concentration you can have.
For those of you who are more experienced, you can free balance in the middle of the room.
Bring the weight of the body over the arms, spread the fingers and pressurize the palms on the floor,
extending up and finding your point of balance.
Handstands bring energy and lightness to the body.
They develop balance and strengthen the wrists and forearms.
And let's slowly come down and rest in for a few moments.
Pasvaka Nasana.
Breathing in and let's lightly jump the feet wide apart.
Let's take the right foot out. Again being aware of the alignment of the body.
The right heel is aligned with the middle arm to the left foot.
First of all, we'll breathe in and as we exhale we'll come into Vibha Drasana II.
So we form a nice right angle here, wide dance.
So we just come this far.
Breathing in and as we exhale we lengthen over the right thigh.
And let's take the hand, big toe side of the right foot.
Bring the leg tip back, left side of the chest open up and let's extend this left arm over.
Chin into the chest and looking up. We have the palms facing the floor.
Keep activating the buttocks, tucking the tailbone under.
Really locking the left kneecap, left thigh muscle pulled up.
And keep pushing this right knee back. Use the arm as leverage when we've got it on the big toe side.
So we really work this right knee back and we open up the front of the pelvic area.
Keep the breast flowing in and out through the nose.
Keep lengthening the whole torso.
Okay, inhale, coming all the way up.
And let's do the left side.
Again, shift the alignment of the body.
Breathing in and as we exhale Vibha Drasana II.
So just being Vibha Drasana II for a moment, pulling in the pose, right angle here with the knee.
Okay, let's lengthen over the left thigh. Let's take the hand, big toe side of the left foot.
Pull back the right hip, right side of the chest opening up.
And let's extend this hand over the head.
Keep pulling back with this arm against the left knee so we open up the front of the pelvic area.
Keep squeezing the buttocks and tucking the tailbone under.
This pose relieves constipation because the twisting in the torso massages the intestines.
The ankles, knees and thighs are toned and extra weight around the waist and hips are reduced.
Keep working the leg, locking the kneecap, thigh muscle pulled up.
Lengthening the whole torso.
Keep pulling back with the left knee.
Okay, inhaling all the way up and lightly gently think back together.
Salabhasana, the Locust.
Okay, we'll lie on the floor for this one. Lie completely flat on the abdomen.
Okay, this is really important in this pose for strengthening up the lower back before we do more advanced back bends.
Let's bring the hands back, palms on the floor, forehead down.
Breathing in and as we exhale let's raise the legs up.
We activate the buttocks, lock the kneecaps and keep the feet together.
Keep breathing.
Keep the buttocks working and your legs.
This pose strengthens up the lower spine. It also works the inside thigh muscle strongly.
It is a good warm up for more advanced back bends.
Internally it works on the digestion and it relieves flatulence.
Okay, and releasing down.
Okay, the next variation, forehead to the floor.
Breathing in and as we exhale let's raise the legs.
And the head and the shoulders and the upper chest and the arms and with the straight head.
Keep working the legs and the buttocks.
Sometimes while practicing parts of your body might feel uncomfortable.
This is quite normal and it will disappear as soon as you stop practicing the posture.
And releasing down.
Okay, the last variation, forehead to the floor.
Okay, let's clasp the hands behind us.
Opening the chest we raise the legs, head, shoulders, upper chest.
Extending arms back, looking directly in here.
Keep squeezing the buttocks, keep the legs together and recap some off.
Okay, and releasing down.
Ustrasana, the camel.
Okay, the next pose is the camel and we start on the knees.
We have the knees hip width and we have the feet in line with the knee and the knee in line with the hip.
Okay, when we go into the pose we don't want to come beyond the knee like so.
We want the knee in line with the hip, one straight line.
Okay, so we're going to it slowly.
We tuck the tailbone under and as we bend back I want you to lift and lengthen our hips as we bend around.
Not just to bend back like so.
If we do this we contract in the lower spine.
So we need to lift and lengthen up and then we come back.
Okay, so let's start to come back.
We activate the buttocks, pubis forward.
I want the chin into the chest and the sternum opening.
Just hands on the hips to start with.
Just keep lengthening the spine, opening up the chest and keep looking forward with the chin.
Okay, for some of you you can take the hands onto the feet.
For the rest just stay where you are.
Okay, if you've got the hands on the feet you can slowly take the head back.
This posture stretches the whole spine.
It helps to keep the shoulders mobile and opens the chest.
Activating the buttocks, opening the chest, breathing into the upper part of the body.
Remember, in back bends we try to keep the muscles soft.
We work into them slowly.
Focus your breath on the areas of your back that feel tighter.
With every breath out you will bend a few inches more.
Okay, let's bring the head up, chin into the chest and slowly come all the way forward.
And we'll rest in the child-pose for a moment.
Okay, now we'll do some back bends.
So I'll just give you a demo again with Rachel.
So we'll go up in stages so we can all do this together.
So if you all lie down on your mats.
Okay, so you're going to take the heels into the buttocks, the feet are firm on the floor, parallel to each other.
Okay, let's take the hands behind underneath the shoulders, palms flat on the floor.
And try and bring the elbows in, same width as the shoulders.
Okay, so we're just going to come up in stages.
Breathing in as we exhale, I want you all to raise the pelvis up.
Good, squeeze the buttocks and roll the thighs in.
I don't want the knees to come too wide.
We need to keep the knees hip-width apart.
Okay, let's just take a couple of breaths there.
Okay, breathing in as we exhale again, we come up onto the top of the head.
Good, right up onto the crown of the head.
And I want you to move these elbows in.
So the elbow is in line with the shoulder.
And really lift up here with the upper part of the body, the upper part of the arm.
Plenty of space around the neck.
Okay, and then from there, the last variation, breathing in as we exhale all the way up over to Nrasana.
Keep the toes turned in, thighs rolled in.
Squeeze the inner buttocks.
Lengthen the whole torso, open the chest.
Keep the elbows locked.
Let the head hang.
And keep breathing all the time.
It's really important to keep the breath flowing.
And stand up there for a few breaths.
So just keep with it, keep the breath flowing all the time.
Press the palms down.
Okay, chin to the chest.
And very slowly coming down.
Okay, and just taking the knees to the chest for a moment.
And resting.
We're going to do five successive back bends from the floor, holding the last one.
Getting ready, starting on the floor, breathing in and exhalation up.
Inhalation down, exhalation up.
Inhalation down, exhalation up.
Inhalation down, exhalation up.
Inhalation down, on the exhale, fully expanding the whole body.
And let's walk the feet in closer.
The back bends stimulate the body, invigorating it and keeping it supple.
All the abdominal organs are toned and the spine is stretched.
The arms and wrists are strengthened.
The mind becomes alert and the whole body feels lighter and full of energy.
Okay, chin to the chest and slowly coming down.
Knees to the chest and resting.
Jyotara Parivartanasana, basic twist.
Okay, we're just going to do a simple twist to counterpose the back bends we just did.
Okay, let's take our hands out, shoulder height.
Okay, we want to take the knees high over towards the right shoulder.
And let's just rest the knees and the feet on the floor.
We turn the head and we look over the left fingertips.
Okay, let's have both the shoulders on the floor.
And we want to try and lengthen from the left hip to the left lower rib so the left side of the waist becomes long.
And it's just a relaxing pose so let's just breathe in and out smoothly through the nose.
Keep lengthening from the left hip to the left lower rib.
Okay, knees up to the chest and let's take them over to the other side.
High up towards the left shoulder, just resting the knees and the feet on the floor, keeping both shoulders on the floor.
Opening the chest, we turn the head and looking over to the right fingertips.
Again let's lengthen from the right hip to the right lower rib so the right side of the waist becomes long.
Counterposes are used to balance the previous posture in the sequence.
This twist in the spine helps to balance out the strong bending we have just done.
Okay, bring the knees up to the center and let's roll over to the right side.
For this next pose we'll be using two to three blankets and a belt.
We place the belt just above the elbows shoulder width apart.
If you don't have a belt you can use a scarf.
Okay, so the way we get in to this is we take the buttocks close to the wall, as close as you can,
and we want the shoulders, they'll come a little way past the edge of the blanket to start with.
When you roll up they will come all the way to the edge.
But we must have the whole shoulder supported on the blanket and the neck and the head will be free.
Okay, so we take the feet to the wall and we bring the pelvis forward.
Take the belt on. You have the belt on one arm, let's slip it on to the other above the elbow.
We support the back with the hands. The knees are bent.
The knee in line with the heel and we bring the pubis forward.
Good. Okay, make sure that the neck and the head are in alignment.
The chin is in to the chest, the neck and the head and the facial muscles are soft.
And we lift and lengthen out of here so there's plenty of space around the neck.
Okay, we want to open up the chest on the front of the body.
Breathing in to the upper part of the body.
Squeeze the inner buttocks and keep bringing the pubis forward.
We want the spine straight.
Okay, so let's close the eyes on this position and just relaxing.
So it should be quite a calming pose, short stand.
We're going to stay here for a few minutes so just be aware of the breath.
Breathing in and out through the nose.
For those of you who are experienced, we'll be doing it in the middle of the room with the legs straight.
Okay, let's roll over. Taking the legs over the head.
Okay, make sure we have the elbows and shoulder width apart.
Support the back with the hand and raise the legs up.
Chin in to the chest, legs together.
Let's just concentrate on the tip of the nose.
Squeeze the inner buttocks and extend through the middle of the foot.
So Lambasarvangasana is called the queen of all the postures.
It works directly on the thyroid and parathyroid glands which are located in the neck.
These glands help the body to function properly.
The inversion of the body helps more blood to flow to the heart without strain and the whole chest area is rejuvenated.
Shoulder stand helps breathlessness, asthma and other chest ailments.
Headaches can be relieved due to the steadiness of the head and the nerves are soothed.
This helps relieve stress, irritation and insomnia.
Keep the breath going in and out through the nose.
In shoulder stand, constipation is relieved because the inversion helps the bowels to move more freely.
As a result, toxins are eliminated and the whole body feels alive.
Regular practice of shoulder stand invigorates the entire body, helping you to feel stronger, more balanced and happy.
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Okay, lower the legs, over the head. If you have a belt on, take the belt off and let's clasp the hands behind us.
With the tailbone high, tune to the chest, straighten the spine and press the toes onto the floor.
This pose is called the plow and has the same benefits as shoulder stand.
In addition, it revitalizes the abdominal organs because they contract when your legs are over your head.
Okay, let's concentrate on the navel.
Pull up with the knee caps, thigh muscles and then you can do the spine.
Let's take the kidneys into the back, shoulder blades into the back.
The plow helps the back to become more mobile and can help improve your forward bends.
The clasp position of the hands can relieve cramps and stiffness in the shoulders can be eased.
Okay, let's take the knees down beside the ears.
Take the hands over the head and clasp the hands.
In this pose, the torso, heart and legs receive a nice rest.
The spine stretches more because you're bending your legs.
This helps fresh blood to flow around your middle.
Don't worry if your knees don't touch the floor, just do the best you can.
Eventually, you'll be able to do it.
Okay, and slowly roll down.
Just resting for a moment on the back, you can take your knees to the chest.
Okay, let's bend the left knee and let's take the right foot on the outside of that left knee.
Straighten the spine up, flattening the lower back and opening the chest.
Okay, breathing in, let's extend the left arm up.
And exhaling, let's take it on the outside of this right knee.
Get a good leverage with this left arm and soften the abdomen so we can twist the torso.
Breathing in and as we exhale, opening the chest, let's turn the head and looking over the right shoulder.
The right hand is on the floor, close to the buttocks as support.
Let's keep using the breath.
As we exhale, see if we can lengthen the spine and open the chest and twist a little bit further to the right.
Twisting postures work strongly on toning and massaging the internal organs.
They are also excellent for freeing up the shoulders.
Keep the breath flowing, keep opening the chest, softening the abdomen, lengthening the spine.
Okay, and releasing.
Back to the butt.
Let's change sides.
This time the right leg is bent, the left foot is on the outside of the right knee.
Let's press that left sole of the foot down and again, lifting lengthen up, straightening the whole spine.
Left hand is behind us, close to the buttocks with support.
Breathing in, right arm up and as we exhale, this time take it on the outside of the left knee.
Again, use this arm as support and leverage.
Breathing in and as we exhale, let's look over the left shoulder.
Again, softening in the abdomen, softening in the groin.
Lifting as we look over the left shoulder, opening the chest.
In yoga, some postures have a story or myth that tells of their meaning or origin.
This pose is dedicated to the story of Shiva who went to a lonely island to explain to his consort,
Pavati, the mysteries of yoga.
He noticed a fish, motionless in concentration, who had listened to the story.
He realized that the fish had learnt yoga, so he sprinkled him with water and immediately the fish
gained divine form and became Matsyendra, Lord of the fishes.
Keep extending the spine up.
Let's use the exhalation to let go and soften a little bit more as we exhale and twist the torso around towards the left.
Shoulder blades, kidneys into the back and let's press that left sole of the foot into the floor.
Okay, and release them back to the front.
Advaita Padma Paschimottanasana
Okay, let's have the left leg straight and let's bring the right leg into half the massana.
This right foot high up onto the left thigh. Okay, let's flatten this whole left leg, kneecap, thigh muscle pulled up
and extending through the left heel and the left ball of the foot, especially that big toe side, so we're working the inner leg.
Let's straighten the spine, lower spine flat, opening chest and let's hold on to the outside of the feet, up near the toes.
Really work the leg, lifting out of the hip, so let's just look straight ahead.
We keep lifting out of the hips before we go down, so we give a good length with the spine.
And working the leg, let's bring the back and the front of the leg to meet each other.
Okay, breathing in and as we exhale, let's lie the whole torso along the left leg, forehead to the shin
and let's take the left hand, holding on to the right wrist.
If you're finding it difficult to go down or if you're finding it difficult to stay in half lotus position, just persist with it.
Just keep working on softening the ankle, the knee and the groin.
Come in, inhale, let's look up for a moment, lengthen the torso a little bit further and exhale coming down.
This posture means half lotus forward bend and it's an excellent warm up for the lotus position.
It stimulates the abdominal organs and like all forward bends, calms and soothes the mind.
Okay, inhale coming all the way up and let's change sides.
Let's take the right leg straight this time and let's take the left leg into half lotus.
The left foot high up onto the right thigh, let's extend through the right heel, kneecap thigh muscle pulled up,
lifting out of the hips, flattening the lower spine and opening the chest.
Again, let's extend through the right heel and the right ball of the foot, especially the big toe side.
Okay, let's hold on to the outside of the foot, lifting out of the hips, straightening the spine, opening the chest.
Really working the leg strongly, extending through the right heel and again the front and the back of the leg meet each other as they're working.
Okay, breathing in as we exhale, let's lower all the way down, lengthening over the right leg, holding onto the left wrist with the right hand.
If your head is lower than your heart, like Louisa, your heart will get a good massage in this posture.
Okay, breathing in, let's lengthen up again.
And exhalation coming forward.
Okay, inhaling coming all the way up and straightening the spine.
Okay, the next one before we relax.
Okay, let's take the left knee bent and the right one on top. So we're trying to get both knees, the right knee above the left, like so.
To seat it out to the side, we're not sitting on the feet and we're trying to even the buttocks out.
If you feel very uneven on the buttocks, you take a blanket and you place it under the buttocks that has the most weight, so it'll be the left buttocks in this position.
Okay, we're just going to be in this pose for a couple of minutes on each side, working into the hips and into the groin.
Let's have the hands on the knees, straighten the spine up and opening the chest.
So we're really lifting out of the hips, lengthening out of the waist, flattening the spine.
And again, Ellen, get the back of the neck, chin parallel to the floor, and let's just close the eyes.
Keep the spine extending up, softening in the abdomen, softening in the groin and in the hips.
Keep lengthening the spine, opening chest, shoulders back and kidneys into the back.
This posture helps to stretch the lower back and hips. The mind becomes quiet and the breath elongates.
This pose is wonderful after a strong workout. It helps to integrate your practice and prepare you for the relaxation at the end of the class.
Keep the awareness on the breath and the mind focused completely on the pose.
Okay, let's open the eyes up, lengthening out of the hips.
And let's extend forward, lengthening over the right side. Walk the hands forward and let's bring the forehead down.
Everybody's body is different, so you may not get your forehead to the floor.
Louise's body is quite long and her head touches easily, but my short torso keeps me from getting anywhere near that.
Okay, inhaling all the way up and let's change sides.
Okay, we have the right leg underneath this time and the left one on top.
Again, just try and even the body up. The left knee is above the right.
To feed it out to the side and try and even the buttocks off.
Again, we're using a blanket. Place it under the right buttocks this time.
Okay, hands onto the knees.
Lift and lengthen the spine up, opening the chest, softening in the abdomen and the groin.
Lengthen the back of the neck and let's just look straight ahead and let's close the eyes.
Okay, we're going to do a little bit of breathing on this side.
Let's see if we can work with Ujjayi breath.
That's feeling the breath touch the back of the throat as we breathe in and as we breathe out.
So the throat takes control of the breath, although we are still breathing in and out through the nostrils.
So we might make a slight sound when we breathe and we deepen the breath and we slow the breath down.
So it might sound a little bit like this.
Okay, so we're slowing the breath down a little bit.
Let's see if we can inhale for five.
Just counting to five so we slow it down and we exhale for five using the Ujjayi breath.
Okay.
Okay, if you found that easy, let's lengthen the breath even more.
Let's lengthen it to eight or to ten.
Just do it in your own time, inhaling, long slow inhalation and long slow exhalation.
Okay.
Okay, let's open the eyes up and again let's extend forward.
Let's lengthen over the left thigh this time, walking the fingertips as far forward as we can and forehead down.
Okay, inhaling coming all the way up.
Release the legs, just extend them out in front for a moment, extending through the heels.
Okay, and let's relax, Shavasana.
Tune the feet out and right all the way back, palms facing the ceiling and chin to the chest.
And let's just gently close the eyes.
Bring the focus to your breath.
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.
With the eyes closed, focus on the point between the eyebrows.
Soften the mind and awareness on the breath.
Feeling the breath, touch the top of the lips as you exhale.
If the mind wanders off, bring your focus back to the point between the eyebrows and the awareness to the breath.
Allowing the body to relax deeper and deeper with each breath.
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.
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Hi, welcome to the beginner's... Sorry!
Or if you're fit enough for a more advanced yogic workout.
Drop the tape if you need to.
Or fit enough for a more advanced yogic workout. It's raining.
Work strongly but with awareness.
Always practice on an empty stomach.
Laughter