Hi Guys in today's practice we will do more asanas
to improve our focus and balance. So let's wear something comfortable and hop
onto the mat.
Namaste! Welcome to FitNCalm! This is Tejaswi!
so let's begin today's practice. Keep your eyes closed.
Take a breath in and breathe out
one more breath in and exhale with a smile. Become aware of your body
become aware of your breath. Let's chant om three times. Breathe In. OMMM.
breathe in. OMMMMM.
breathe in. OMMMMM.
Take a breath in and breathe out. Another breath in and exhale. And slowly open your eyes take
your hands up interlace your fingers stretch it
towards the sky and stretch yourself. stretch and then twist to the right-center
and left , center and relax. Again twist look over your right shoulder. Center
look over your left shoulder and Center. Relax now with the help of your hands pull
your earlobes. Massage your ears
so the nerves in the ear lobes are directly connected to our brain and it
is said that pulling your ears increases your awareness so let's pull and relax. Now
slowly get on to your palms and knees. Palms directly under your shoulders
shoulder width apart. Knees directly under your hips, hip width apart.
Now breathe in look up. Breathe out chin to the chest breathe in breathe out breathe
in and breathe out now slowly lift your right leg up stay there stretch it out
keep stretching. Focus on a point. Now shifting the weight onto your right hand,
lift your left hand up. Keep the focus constant on a point observe your breath
Stay there. Keep breathing. Stretching the leg out and the hand out in the opposite
directions. Stretch
Stretch . Relax your hand relax your leg . Now lift your left leg up
stretch it out look straight
and then lift up your right hand
so it is like we are all set to fly. Keep your focus on your breath. Observe your
mind try to bring it back to the present moment. Keep focusing on the breath. If
you lose your balance its completely fine
just come back to this posture and relax
Go back sit on your heels and bend forward touch your forehead on the floor
shishuasana
now slowly lift up. Pressing the palms onto the floor gently lift up your knees
and come back into the downward dog. Try to place your heels on to the floor you
may walk a step forward for that. Stay there
gently move your legs front and back if that feels good for you. Lift your right
leg up, stretch it out. Relax. lift your left leg up and stretch it out and relax
and come back to the standing position. Take your hands up above your head
interlace your fingers and face it towards the sky. Stretch yourself up make sure
the weight is equally distributed between the legs. Stretch yourself up and
then slowly come onto your toes stretching yourself up over here also
the key is to focus at a point. Find your balance
keep breathing so if you're not able to balance you come down , gently come up
again. Stay there, keep breathing and relax.
once again interlace your fingers above your head stretch up and then stretch.
I'll show you from the other direction too. stretch up. Keep focusing at a point
stretch up
and relax relax your hands and slowly lift your right leg up and then hug it
to your chest with the help of your hands, hug it close to your chest if
you're not able to stand on one leg you can use the support of a wall. Keep
focusing at a point, release the left hand and then gently take the right leg
towards the right side, stay there. Keep breathing
and then come back to the center press it again towards the chest, place the
right foot beside the left thigh, close to the perineum. Once you gain the balance
release your hands join them in front of your heart center and then slowly now
take it up and stretch up. Stretch up stay there keep focusing at a point
Just like a tree. Keep breathing. Observe your mind. Slowly get your hands back to
the heart center. Relax your hands and relax your leg
Relax. Just shake off the left leg.
and now again just bring the same leg up the right leg and place it over the left
thigh. Keep breathing. Join your palms in front of the heart center
and now if it is completely fine, bending your left knee a little bit just bend
forward and come down keep breathing and slowly as you inhale again we'll bend
the left knee a little bit, finding your balance gently come up straighten the
left knee and relax. Now we'll do it with the other leg, now gently lift your left
leg up hug it close to your chest with the help
of the hands
keep breathing focus on your breath
and now slowly with the help of the left hand just take it to let's the left
side relax your right hand. Stay there and then come back to the center , hug it
close to your chest and then place the left sole towards the right thigh. Once you
gain the balance join your palms in front of your heart
and then slowly take it up. Keep your attention on a point, you can take the
help of your wall if you wish to. Keep breathing. The past is gone
and the future is uncertain all that remains is the present and the breath. Just
focus on the breath
keep breathing, stretching up and then slowly get your hands back to the heart
center. Relax your hands and then slowly relax your leg. Now again bend your left
leg and place the left foot on the right thigh. Now breathing in take your hands up
breathing out if possible bending your right knee a little bit bend forward and
stay there. Now straighten the right knee straighten a little bit try to walk your
hands towards the leg
stay there. Keep breathing. Now breathing in slowly come up. Finding your balance
slowly come up. Breathing out gently relax your leg. Now we'll take our hands up above
the head push your hips back and gently go down a little bit. Down. Down. Make sure
your knees are not crossing the toes. Go down sit comfortably on a chair, look in
between your hands. Down.
Twist towards the right side, get the left elbow on the outer side of the
right knee. Join the palms together, look up towards the right. stay there.
come back to the center and then towards the left side. Right elbow goes towards the
left knee looking up towards the left elbow. Pressing the palms towards each
other and then slowly come up. Come back to the center and relax. Slowly just widen
your legs a little bit turn your right foot 90 degrees out, left foot a little inwards
take your hands up move towards the right side and gently bend down, look up
towards the left hand ,the right hand goes towards the right ankle. Look up
and then come back to the center. Then the other side. Shift towards the left
side and then just drag your hand towards the left knee. Look up towards the
right hand and to the triangle pose
Now slowly breathing in, come up. Breathing out , relax. Come back to the
centre. Join your palms. Breathing in take your hands up. Breathing out
slowly pushing your hips back. gently come down down and then place the hands on the floor.
Take the right leg back.
Keep looking forward and now finding the balance gently lift up your body and
then join your palms above your head. Keep your focus at a point. Stay there
Keep Breathing
and relax. Take the other leg back, stay there and then slowly shift your legs
towards the left side, lift up your right hand. Look up towards the right hand, if
this is very difficult you can place the left knee on the floor and look up
towards the right hand. Relax, come back to the center keep the knees on the floor go
back and come forward into the Ashtanga Namaskar.
Breathe in, lift your chest up lift up yourself into the Bhujangasana , the
Cobra. Shoulders away from the ears elbows close to the body and then come into
the downward dog
from here just come into the plank, drop your feet towards the right side lift up
your left hand, if this is difficult place the right knee on to the floor
let's just straighten. Look up and then come back. And then come back into the
downward dog. Take the right leg in between your two hands look forward
finding the balance gently raise up, join your palms.
And then slowly come back and then come back to the centre. Breathe in go up
breathe out , relax. Take normal breaths in and out. Keep breathing
and slowly open your eyes. We'll do our last asana for today. Lift up your
right leg from above the left knee curl it around the left foot might be little
shaky that's okay. Join your palms in front of your heart if the balance is
easy then take your hands forward take the right hand over the left and then
bring the left hand up join the right palm towards the left. Press the palms
towards each other. Bring it up. Stay there. Keep focusing on a point . Relax your
hands. Relax. Straighten your legs and come back.
Now with the left leg. Bring your left
leg up curl it around the right and then join your palms in front of your heart
or you can again straighten the hands. Take the left over the right. Right hand
up and then join the palms. Keep breathing, then relax. Relax your
hands and come back to the center. Relax and then slowly sit down.
Take a breath in and breathe out relax yourself. Now we'll do it the Bramari
pranayama. The Bhramar breathing technique which will help in improving the
concentration and focus , okay. So curl your fingers, three fingers in and the index
finger is out, the thumb is on the three fingers. Now take the index finger on the
earlobes. Now we will press the earlobes inwards and we'll make a humming
bee sound. Now breathe in. Mmmmmmmm
Relax. Now what we'll do is we'll move the index finger in and out okay and
making the humming bee noise. So once you're clear you can close your eyes.
breathe in. Mmmmmmmmmm
Once again breathe In. Mmmmmmmm
Relax your hands keep your eyes closed. Take a breath in and breathe out. One
more joyful breathe in and exhale.
Become aware of your body. Become aware of your mind
Observe the mind is got a little calmer. The thoughts have decreased. Take a
breathe in and breathe out. Thank yourself for giving the time for today's
practice. One more breath in and breathe out.
Take your hands, place the palms on your eyes. Now slowly looking at your palms
gently open your eyes. Thank you. Thank you for joining us. So the best part of
today's practices is if you don't have a mat, in that case you can avoid the 2 3
lying down asanas that we did. Otherwise you can just do the standing asanas
wherever you are and I hope you like this practice. Do share like and
subscribe. See you soon! Namaste!
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