Welcome to FitNCalm Welcome to our Day4 our new
beginnings 30 days yoga challenge today we'll focus more on strengthening the
legs through yoga and for today in case you have you can take a block or if you
do not have you can take a book of this size if you don't have any of that that
is also completely fine this is just used to support you okay let's begin
roll the shoulders back and down relax yourself gently close your eyes take a
breath in and breathe out breathe in once in and breathe out just become
aware of the mother earth beneath your legs you have come from the mother earth
it has been nourishing us all this while and we have received so many gifts for
this Mother Earth feeling grateful for the earth which and on reading
bring your awareness back to the body and gently you may open the eyes let's
begin the practice you'll observe whether the weight is equally
distributed on both the legs are not for this gently keep your eyes closed
now slowly lean forward lean forward as if someone is pushing you from back keep
leaning forward knees are not bent lean forward forward hold there keep
breathing and breathing in come back to the center
it's better to keep the eyes closed if not you can also open the eyes and
gently lean back back shift your weight onto the heels
lean back back back and come back to the center
now lean to the right side shift your weight onto the right outer edges lean
to the right right hand come back and lean to the left stay there lean to the
left hold it there and come back to the center now keeping the eyes closed just
observe if the weight is equally distributed on both the legs are not
take a breath in and breathe out and slowly you may open the eyes now
breathing in take your hands up stretch up leading out bend forward and up once
again breathe in breathe out
and breathe out now breathe in bend from the knees
breathe out get it just close to the knees thighs and straighten the leg once
again breathing stretch yourself stretch every cell of your body and without
bending your legs place the palm on the mat hold it here straighten the knees or
if it's too difficult then keep the knees bent and breathing in come up and
relax now make sure your feet a little bit apart and then take your hands up as
you breathe in interlace your fingers face the palms towards the sky stretch
up stretch up from the heels calf muscles pull up the kneecaps pull up the
thighs stretch from the hips from the waist stretch up keep stretching up
hold it here with a smile keep stretching so whatever you do with a
smile is four times more effective stay here keep breathing
and now breathing out slowly bending to the right side hold it there inhale and
come up exhale to the left side inhale come up exhale to the right
feel the stretch on the left side from the waist inhale up exhale to the
other side inhale and exhale hold keep breathing
and come up onto the other side keep breathing and come and relax your hands
breathe in and breathe out once again we will take our hands up interlace the fingers
face it towards the sky stretch up stretch up a little bit more and now
twist towards the right side look back twist more as much as you can twist feel
the twist on the stomach hold it here look back as much as you can come back
to the center and wrists on to the left side make sure your feet are firmly on
the ground keep twisting back feel the twist on the stomach look back hold it
there and come back to the center breathing stretch up ones and come onto
your toes keep stretching up pulling yourself up stretch up become taller
stretch stretch focus at a point gain the balance stretch and breathing out
relax and release the hands just shake your hands off relax breathe in and
breathe out once again breathe in and breathe out just roll your shoulders
back and up and from forward and down relax now space your legs comfortably
apart if possible around three feet or more than that and now turn your right
foot ninety degrees out and the left foot inwards almost 15 degrees and if
you draw a line from the right to the left the right foot cuts the left foot
in half now breathe in and raise your hands up roll your shoulders back and
down push the left thigh
little back make sure you're in one plane and now bend your right leg from
the knee make sure it's not crossing the toe if it is crossing the then just
increase the distance between the legs look towards your right bum hold it
there keep pushing the pelvis towards the floor tailbone towards the floor
strong legs hold it there keep breathing breathe in and breathe
out breathe in and breathe out and slowly come up and if you have the block
just take it for the next pose it will be very handy you can place the brick or
the book or whatever you have beside the foot and now breathing in raise your
hands up again bend the right leg from the knee place the right elbow or the
right knee take the left hand up above your head and stretch it out hold it
here keep breathing get comfortable in the posture open up
the chest towards the ceiling stretch the left hand and now if this is
comfortable only if you can do it just release the hand and place it on the
brick or the block you can also keep the brick sitting like this hold it that you
could increase the height of the brick depending on your convenience just place
your hand on the brick hold it there if this is too much just place the hand on
the leg stay here keep breathing breathe in and breathe out breathe in and
breathe out and then slowly come back place the hand on the leg
breathing in relax the left hand breathing out relax the right and
straighten breathe in and breathe out breathe in
and breathe out and now slowly take your hands at shoulder level move towards the
right side and then gently place the hand on the leg the right hand on the
right leg left hand goes up and slide the right hand towards the ankle making sure
your body is in one plane look towards the left hand look towards the sky
hold it there feel the stretch on the legs you form a triangle with your hands
and legs hold it there keep breathing observe the way it is on
the left foot and then breathing in slowly come up and relax breathe in
breathe out now turn the foot forward and get it back to the center just shake
your feet the other foot once just shake it off shake the legs and relax
once again space your legs around three feet or more than that right foot out
left foot in take your hands up and then bend the
right leg from the knee place the left hand on the left leg the right hand goes
up towards the sky hold it there keep breathing breathe in and breathe out
feel the stretch on the right side of the body breath in breathe out and slowly
come up and relax once again lift your hand up when the
right look from the knee turn towards the right side and join the palms above
the head hold it there stretch yourself from the wrist stretch
up your palms hold keep breathing
breathe in and breathe out breathe in and breathe out and slowly relax your
hands lift the left heel off the floor and bend the left leg try to get the
knee towards the floor and place the palms on the floor if this is very
difficult just come back and come to the center and take the leg back and come
place they new on the floor plams on the floor just relax
look up breathe in and breathe out breathe in and out
now you can curl your left toe in place the left heel on the floor slowly raise
up keeping the right knee bent raise your hands up and relax straighten the
right leg then face the toe forward now the left toe out right till in the left
toe is pointing out 90 degrees out push the right thigh
t back and then take the hands up breathe in and breathe out then the left
knee hold it there so if the knee is crossing the foot
increase the distance look towards your left hand roll your shoulders back and
down hold it that so the right knee is not bent and the left knee is right
above the left ankle hold it there keep breathing with this
smile breathe in and breathe out place the left arm on the left knee the
right hand goes above the head stretch it up keep stretching up hold there keep
breathing breathe in and breathe out feel the elongation on the right side of
the body from the tips both the fingers to the toes feel the stretch
and if this is comfortable then gently place the hand on the brick or
you can place it on the floor whatever feels good
just hold it that if not just be stay there keep breathing breathing and
breathe out breathe in and breathe out slowly get your hand back onto the knee
relax the right hand come back up relax the left hand and relax the leg breathe
in and breathe out breathe in and breathe out and again we'll take the
hands up you just move towards the left side place the left arm on the left leg
the right hand goes up and gently slide the left arm towards the ankle look
towards the right hand stay there keep breathing
feel your thighs observe where the stretch is happening the weight is mostly on the right
leg to balance out then come back to the center and relax breathe in and breathe
out turn the left foot in come back to the center relax breathe in and breathe out
in and out again just shake your right leg and then the left leg before
we continue just shake it off relax once again space your legs out
almost three feet or more than that or whatever is comfortable for you left foot out 90
degrees right foot in take your hands up roll your shoulders back and down when
the left leg from the knee place the right hand on the right leg left hand
goes above the head keep stretching the left hand up hold it there keep
breathing
breathe in and breathe out and come back to the center
and relax straighten the leg relax the hand breathe in and breathe out once again
lift your hands up bend the right leg from the knee turn towards the right
side and join the palms above your head hold it there the right knee is straight
and the left knee is bent stay there keep breathing
and then slowly release the hands lift up the right hand turn your right toe and
then place the right knee on the floor place the hands on the floor relax the
right leg and then move the right knee back hold it there
look up stay there and keep breathing now flex your foot and place the right
toes on the floor lift up the right place the right heel on the floor and
slowly raise up into the warrior hands are at shoulder level left knees bent
relax the hands straighten the leg and then gently bring the legs back to the
center relax yourself breathe in and breathe out breathe in then breathe out
slowly take your hands up above the head push your hips back and then sit on the
imaginary chair sit comfortably and easily hold it there keep breathing
breathe in and breathe out sit little on the sofa down down down
and sit down breathe in and breathe out place the left hand on the right knee
right hand goes back twist and look over your right shoulder come back to the
center now twist look over your left shoulder
look over your right and left right and left right and left
and relax just take your legs out and shake them
thank your legs for supporting you all this while to shake your legs and relax
and gently lie down on your back take a breath in and breathe out
one more breath in and exhale bring your right leg from the knee have it close to
the chest with the help of your hands press the knee close to the chest and
breathing out lift your head up hold it there relax your head and relax the leg
when your left leg from the knee and then hug it close to your chest
breathing out lift your head up hold it there keep breathing and relax your head
and relax today breathe in and breathe out
bend both the legs from the knees hug them close to your chest lift your head
up press the nose to the knee if possible breathing and three that in and
out and relax your head relax the leg place the feet on the floor palms facing
the ground now breathing and lift your hips up lift up hold it there push your
feet onto the floor stay there keep breathing and relax release legs relax
breathe in and breathe out take your hands at shoulder level bend the right
leg from the knee place it on the left knee and drop it to the left side look
to the right side with the help of the left hand you can press the knee onto
the floor stay there breathe in and breathe out breathe in and breathe out
come back to the center and relax when the left leg from the
knee place it on the right drop it to the right side look to the left
hold it there keep breathing breathe in and breathe out breathe in and out and
relax release the leg release the hands rest
in shavasana just drop dead in shavasana become still your eyeballs are still one
more breathe in and exhale
just drop the entire weight of the body on mat on the earth and relax completely
with every exhalation sinking to the mother earth we have come from
the mother earth shall we go back into the earth the time we have over here the
life we have its use it to become more happy healthier help more people around
breathe in and breathe out you can follow this practice with the Yoga Nidra practice on
our channel. May you stay Fit and Calm.
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