Namastey welcome to FitNCalm. This is Tejaswi!! Welcome to a journey with us
on new beginnings 30 day yoga challenge so today we'll focus on strengthening
our legs strengthening the muscles of the back and opening the hips wear something
comfortable and hop onto the mat
let's begin keep the palms on the tie is facing the sky roll your shoulders back
in down so that your back becomes straight with a smile gently close your
eyes take a breath in and breathe out one more joyful breathing and exhale
slowly become aware of all the sounds and the surroundings you are at ease
with the environment right this moment breathe in once again gently breathe out thank
yourself for being able to come for the practice for taking our time for the
practice and throughout the practice today we'll do it mindfully observing
the body where it is getting stretched or strengthened breathing once again and
breathe out the gently turn your palms in front of your heart and namaste will
chant ohm breathe in
relax completely breathe in one skin and slowly pray that becoming aware of your
body and surroundings we may gently open their eyes with a smile stretch your
hands up stretch up stretch up open up the palms open up the fingers stretch
stretch stretch and making a circle we'll join the palms in front of the
heart again once again take the arms up stretch up up and again we make a circle
and join the pulse stretch up opening the shoulders stretch up fingers are
engaged and making a circle we get back into namaste now open up your arms at
shoulder level take them behind open up the chest with a smile breathe in and
breathe out and we give the best person in the world a hug just hug yourself a
tight hug and once again breathe in open up the chest and breathe out
help yourself just hang yourself for today thank yourself for coming for this
practice last time breathe in and breathe out and hug yourself relax and
let go relax and we'll slowly come onto our knees and then sit on your heels
into the Child's Pose just place the hips on the heels first
adjust yourself and very slowly see if you can come down and place the forehead
on the floor hold it keep breathing breathing
and pray that in and out and now you can just make gentle movements with the hips
whatever feels good for your body it's keep rotating a little and clockwise and
relax the spine completely come back to the center relax extend your arms a
little bit more engage the back muscles hold it there keep breathing breathe in
and breathe out and I'm pressing the palms onto the floor slowly lift your
head up lift your hips up curl the toes in and come into the down dog
walk a step forward and place the entire foot on the floor keep looking at the
navel region hold it there keep breathing and just
walk your feet front and back relax yourself completely breathe in and
breathe out keep walking your feet lift up the heels the right heel and the left
heel relax the calf muscles relax the muscles of the thighs
breathe in and breathe out you know very gently lift up the right leg and then
place it on the outer side of the right hand lift get the left leg also on the
outer side of the left hand Scrat on your feet if your heels raise
up place a roll blanket beneath them slowly release the hands and then join
the palms in front of you hold it there just keep breathing
breathe in and breathe out breathe in and breathe out
and now we'll interlace our fingers catch it and gently just move our legs
from one side to the other we'll move the hips and we'll make a circle with
the hips make sure you're not lifting up the feet just move the hips in a circle
keep moving observe the calf muscles observe where the stretch is happening
the relaxation and the muscles of the leg keep rotating the hips clockwise you
can feel as if you're driving a car and anti-clockwise keep rotating the hips
and come back to the center join the bums press the biceps against the knees
press them push them out hold it there breathe in and breathe out
in and out and slowly place the palms on the floor and sit up and then we'll come
on to the tip of the mat join the palms in front of you in two numbers they take
a breath in and breathe out we warm up the body a little bit more now as you
breathe in take your arms up stretch up and back as you breathe out fold forward
and down place the palms beside your feet and then take the right leg back
stay here feel the stretch between the legs the right thigh is getting
stretched and now take the left leg back into the plank hold it here make sure
the body's in one straight line the hips are not down or up and no knees on the
floor go back into the Child's Pose and come into the astronomers car chin on
the floor chest on the floor as you breathe in coming to the Pachanga Cilla
hold shoulders are away from the earth elbows are close to the body and now
pressing the palms on the floor we come into the town bertok take a breath in
and breathe out keep looking at the navel region you can walk a step forward
and place the heels on the floor hold it there breathe in and breathe out
you now get the right leg in between your two palms hold now feel the stretch
on the left hi the left click hold it there and get
the other leg forward fold forward breathing in come up stretch bend back
breathing out mistake once can't breathe in take your hands up and back breathing
out full forward and down hold it here breathe in and breathe out
in and out and now take the left leg back hold keep looking forward breathe
in and breathe out now take the right leg back in blank keep the navel engaged
hold no knees on the floor go back and come forward into a strong Animus curl
as you breathe in slide into the poaching rosna and as you breathe out
come into the downward dog breathe in and breathe out in and out
and now lift the right leg off the floor and place it on the outer side of the
right hand hold it there keep breathing in and out place the left knee on the
floor stay here breathe in and breathe out
just become comfortable in this posture first breathe in and breathe out in and
out and now slowly we'll straight in the right leg is bent straighten and bed
straighten the right leg hold and bent as you breathe out straighten the leg
and as you breathe in them straighten again and Bend straighten
hold it there three two one hand bend it and now curl the left toe in lift up the
left knee off the floor and then again straighten the leg hold it there feel
the stretch on the calf muscles behind the leg just keep on serving and then
bend the leg again straighten the right leg hold just bring your awareness to
the legs breathe in and breathe out
another and straighten hold three to see if you can get your chest closer to the
ties and one then come back place the knee on the floor the left knee on the
floor hold it there breathe in and breathe out
in and out now slowly drop the right knee towards
the floor and then come on to the pinky toe of the right foot hold it there just
feel the opening of the hips the stretch on the legs stay there keep breathing
you can also use the right hand to press it towards the floor or else you can
just place the hand on the floor anything stay there keep breathing
breathe in and breathe out to get more comfortable you can place the left elbow
on the floor and then keep pressing hold still
keep breathing observe the opening of the hips stay and slowly get the right
elbow on the floor get the foot completely on the floor and then
straighten the hands and uh slowly curl the left toe in straighten the left leg
and then take the right leg back come into the downward dog keep pushing the
hips towards the sky stay there keep breathing breathe in and breathe out in
and out and now slowly lift up the left leg then place it on the outer side of
the left hand and the right knees on the floor just stretch the right foot out
hold it there breathe in and breathe out in and out
and now with full awareness we'll straighten the left leg and bend it
again straighten and Bend straighten pull back
your hips and Bend straighten and Bend straighten been the last time straighten
the left leg and bend and now curl your right toe in lift up the right knee and
then straighten the left leg hold it there
just observe the stretch on the backside of the leg and bend straighten hold get
your head towards the me and then once again straighten hold hold and back last
time straighten hold it there three two one and Bend and pleased
me on the floor the foot on the floor and then gently place both the elbows on
the floor if it is comfortable otherwise stay up hold it there and
start dropping your left knee towards the floor
stay keep breathing breathe in and breathe out you can use the left hand
and press the left knee towards the floor
hold it there keep breathing in well now just observe the opening of the hips
observe the stretch on the left eye and the right eye
just keep your awareness on the body breathe in and breathe out in and out in
and out and I'll slowly get the leg back place
both the hands on the floor palms on the floor curl your toe in lift up the right
knee flip the left leg back and come into the downward dog stay here just
move your legs front and back lift up the heels and relax the legs breathe in
and breathe out in and out breathe in and breathe out come back here now place
the left leg in between your two palms the right knees on the floor stretch and
look up hold and I'll slowly get the right click
forward in between your two hands hold forward as you breathe out and as you
breathe in come up went back breathing out coming to namaste breathe in lift up
your hands bend back breathing out fall forward and down breathe in take the
right leg back please the right knee on the floor stretch it out
hold it there keep breathing and observe the opening of the hips stay there and
I'll slowly lift the right hand up twist and look up you can take the right hand
above your head and then feel the stretch from the tip of the fingers till
the toes hold it there keep breathing breathe in breathe out in and out with
the smile breathe in breathe out in and out and place the hand on relax yourself
hold and I'll lift the left hand up take it above the head and observe the
stretch on the left side of the body you can twist and look up hold open up the
chest feel the stretch between the thighs stay
three two and one come back to the center curl the right toe and take the
left leg back stay there breathe in and breathe out and he's on the floor go
back into the Child's Pose and rest here take a break them and pray that breathe
in and breathe out come into the astound animus currently suggest on the floor
chin on the floor and as you bring it inside into the
kitchen guys now with a smile then as you breathe out come into the downward
dog hold it there keep looking at the navel
region breathe in and breathe out now slowly lift the left leg up and place it
in between your two hands place the right foot on the floor and then even
pivot the left leg and then sit down on your left calf muscle interlace your
hands and then slowly we'll lift up with full awareness and sit on the right
Karma's stay now again we lift up with full control and then sit down on the
left side come up and right side left
right come up and left hold it there feel the stretch make sure
your leg is in one line stay breathe in and breathe out feel the stretch on the
right thigh muscle when you're sitting on the left side whole breathe in and
breathe out in and out in and out and we'll again come up and sit down on the
right stay feel the stretch on the left Lake hold it there breathing prey that
in and out once again on the left stay and on the right hold last time on the
left stay here breathe in and breathe out in and out
and now slowly turn pivot the left leg place the palms on the floor with the
right leg then place the right knee on the floor
now place the right toes on the floor lift up the right leg this is the left
leg back and come into the town for top hold it here breathe in and breathe out
in and out and slowly get the right leg in between your two pumps the left knees
on the floor stay there breathe in and breathe out
just keep observing the stretch on the thigh muscles the hamstrings the
quadricep stretching hold breathe in and breathe hard and slowly lift the left
hand up take it above the head and stretch stretch from the fingers to the
toes observe the stretch on the left side of the body stay here keep
breathing in and out in and out and place the hand on the floor lift the
right hand up and stretch up and hold it there breathe in and breathe out in and
out in and out and place the hand back on the floor now slowly get the left leg
forward fold forward and down breathing in go up breathing out honesty it's the
last one breathe in open by breathing out fall forward and down
breathe in take the left click back breathe out take the right leg back
knees on the floor go back and the Child's Pose
breathe in breathe out in and out and then come into the Istana Namaskar
please the chest and the chin on the floor hips are off the floor hold
breathe in and breathe out one slide into the bhujangasana make sure the
elbows are close to the body shoulders are away from the ears and now finding
the balance lift up your hands and come down lift up your body a little bit
once again lift up the hands hold it there and then place it back lift up the
body lift up the hands stay there keep breathing in and out now pick me hands
back interlace your fingers behind and lift up push your hands back towards the
hips stay there keep breathing breathe in and breathe out if this is too much
for you you can just stay in the normal position asana hold breathe in and
breathe out I know place the pants beside your chest
lift yourself a little bit more and then come into the town breathe in breathe
out breathe in and breathe out nothing only lift your left leg up please sit in
between the two hands get the right leg forward full forward and down breathing
in come on my back breathing out my stay is release the
hands take a breath in and breathe out breathe in and breathe
out in and out place the palms on your shoulders we'll do a shoulder rotation
take it up and back and down by substan the others go back and up
elbows pointing towards the sky and down opposite direction take it back and
forward running back and forward and down breathe in back breathe out just
relax and slowly we'll sit down keep the back straight lift the legs off the
floor you can take the support of the floor stay Shore and then very slowly
get the right hand first and then the left hand see that the knees are
touching each other keeping the back straight core engaged
hold it there keep the feet in line with the knees stay there breathe in breathe
out breathe in and breathe out just straighten the right leg
hold it there breathe in breathe out in a hand out get the right leg back and
straighten the left leg hold it there breathe in breathe out in
and out get it back stay here lift up the legs a little bit more hold hold and
relax and slowly lie down on your back hug the knees close to your chest give
yourself a big hug they're just finishing the practice hold breathe in
and breathe out now slowly lift your head up get your nose in between the
knees observe the back and relax now slowly place the right palm on the
right leg and the left palm on the left knee we'll move the knees out and then
join them back together we'll move the knee
in circles the knees move out and then get it closed just keep making circles
with the knees in clockwise direction observing what is happening in the hips
as you move the knees and now come back to the center and now opposite direction
we'll take it all time in anti-clockwise direction keep rotating as your
awareness is on the hips continue breathe in and breathe out in and out
and now place the feet on the floor close to your hips palms are beside the
feet or the hips wherever is dis convenient for you and I slowly lift the
hips off the floor pressing the palms onto the floor lift up up hold there
keep pushing your hips up stay breathing pray that in I'll keep pushing yourself
up hold it there press the feet onto the floor push
yourself up a little bit more push push push
stay there breathe in and breathe out and I'll very gently get the upper back
down the middle back down and finally the lower back down relax the legs relax
the hands breathe in and breathe out place your palms at shoulder level
straighten the left leg place the right foot on the left knee and drop it
towards the left side he looked towards the right side not Raj arsenal just stay
here breathing in and out he pushing the knee towards the floor
placing the shoulders on the floor stay there keep breathing in and out breathe
in and breathe out breathe in and breathe out and slowly come back to the
center and relax the right leg when the left leg from the knee place it on the
right knee and drop it towards the right side look towards the left
hold it there breathe in and breathe out in and out breathe in and breathe out
continue and slowly come back to the center and relax
take your palms beside the thais and rest in shavasana take a breath in and
breathe out please the entire weight of the body on the mat relax yourself
completely
breathe in and breathe out just observe what is happening in the body where the
stretch is felt if there is a pain in any part of the body just take your
attention there and it just relax that part of the body breathe in and breathe
out keep relaxing more and more you are the best person in the world throughout
the day just observe whatever activity you do we do it with that confidence
that you are the best breathing in and breathe out relax
you can follow this practice with the yoga nidra practice on a channel once
you can keep lying down for another few minutes thank you for joining us
May you stay fit and Calm
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