Namastey! Welcome to FitNCalm. Welcome to a Day 13 of new beginnings 30 day
yoga challenge. For today's practice in case you have a yoga block you can just
keep it handy if not also you can do it without the block this is not compulsory
ok wear something comfortable and hop onto the mat
let's begin sit comfortably and easily keep your palms on your thighs facing
the sky roll your shoulders back and down straighten the spine lift up the
chest a little bit keep your eyes gently closed with a
smile take a breath in and breathe out become aware of all the noises in the
surroundings you are at ease with the environment right this moment take a
breath in and breathe out let's first thank ourselves for joining
continuing throughout from the day one to thirty thirteen bringing yourself
onto the mat come what may all the thirteen days take a breath in and
breathe out become aware of all the desires
all that you desire ultimately is happiness and when you get one thing the
mind jumps on to the next desire such as be happy right now and will joyfully
float through the practice take a breath in and breathe out will chant own
breathing
slowly become aware of your body and surroundings then you will gently open
your eyes slowly start rocking from right to left and just keep moving from
right left with the smile like a pendulum you just keep moving right to
left right to left right and left just keep swinging from the right to the left
and then place the right palm on the mat take the left arm above the head just
stretch it up if possible keep the elbow on the floor keep stretching up look at
your arm feel the stretch on the left side of the
body and then come back and on the left side lift up the right arm keep
stretching the right arm up hold it there
with a smile breathe in and breathe out breathe in then breathe out and relax
the hand join the feet together interlace your fingers and catch your
feet and I'll pull them closed keep the back straight and we'll just start
flapping the wings like a butterfly so this is the butterfly Park and I hope
you can see a lot of butterflies around so just like the butterflies happily fly
around keep flapping the wings keep the back straight with a smile just flap
your wings just go around little faster will fly a little faster breathe in and
breathe out in and out gently relax release the hands
and then slowly come on to your hands and knees the palms are directly under
your shoulders the knees are under your hips hip width apart palms are shoulder
width but and now raise your right leg up and raise the left hand up focus at a
point and balance stay here and keep breathing breathe in and breathe out
stretch it in opposite directions breathe in and breathe out and now touch
the elbow to the knee and come back one as you breathe out touch the elbow to
the knee breathe in come back out and in out breathe in breathe out breathe in
keep focusing at a point if you're losing the balance out and in out and in
hold it there keep breathing breathe in breathe out breathe in and breathe out
and relax take a breath in and exhale now raise the left leg up and the right
hand up hold there keep stretching out hold three two one and touch the elbow
to the knee as you breathe in up breathe out touch the elbow to the knee two if
you're again losing the balance focus at a point three four five hold it there
and relax come back to the center breathe in and breathe out breathe in
and breathe out and now keeping the feet on the mat we lift up the knees engage
your core tighter than the core hold it there keep breathing hold hold hold a
little longer five four three two and one relax breathe in and breathe
out now as you breathe in arch your back till one goes up look up as you breathe
out get your chin to the chest Arc your back breathin look up breathe out
breathe in and breathe out come back to the center and relax now curl your toes
in take your hands a little forward now lift the knees off the floor and lift
the hips off the floor towards the sky you can walk a step forward and place
the heels on the floor stay here and keep breathing breathe in and breathe
out in and out and slowly walk we'll come into the front of the mat take a
breath in and breathe out breathe in then breathe out join the palms in front
of your heart hold
you can keep your eyes closed just become aware if the weight is equally on
both the legs or not keep the feet together please the entire weight
equally distributed on both the legs
just observe if the toes are baring more weight or the heels just space it equally
breathe in and breathe out now as you breathe in take your arms up stretch
yourself up stretch up stretch up a little bit more now open up your hands
push your hips back and sit on an imaginary chair keep pushing yourself up
hold there keep breathing breathe in and breathe out breathe in and breathe out
and slowly bend forward and down and place the palms on the mat and see
if you can slowly straighten the legs so here these blocks yoga blocks will be
very useful in case you want to just place it under your hand otherwise just
hang it down now you can take your hands you can place it on the feet wherever
you can and just straighten the back look straight hold breathe in and
breathe out in and out now place the palms on the floor either you can walk
back into the plank or you can jump back placing the palms on the floor
hold it there keep breathing breathe in and breathe out
place the knees on the floor come into half chaturanga and slowly come into the
upward dog
curl your toes in and come into the downward dog
hold it here keep breathing breathe in and breathe out no raise your right leg
and place it in between your palms the left foot is placed on the floor and
come up into the warrior adjust your foot and let the left toe be faced
inwards and Heel out bend the leg from the knee hold it here and I straighten
the leg move towards the right side and place the right palm on the leg your left
hand is up facing you look towards your left hand and see if you can slide down
towards the ankle if possible hold it there keep breathing breathe in and
breathe out in and out and slowly come up and then turn towards the right side
take the left hand towards the right leg here you can use a prop if it's
difficult first you can start by putting it towards in the front of the left foot
and later you can shift it towards the back and lift up hold it there so start
it from here stay here keep breathing breathe in and breathe
out in and out in and out and see if you can shift it towards the other side and
look up if you don't have a block you can just place it on the floor or on the
leg whatever feels good hold breathe in breathe out and slowly come back up
and relax turn towards the right side bend the leg place the hands on the
floor take the leg back into the down dog hold it here breathe in and breathe out
in and out now bend the left leg from the knee place it in between the two
hands now place the right foot on the floor and slowly lift up into the
warrior let me show you from the other direction left foot is bent the right
foot is inwards 15 degrees inwards the left thigh is parallel to the ground
hold and now straighten the leg move towards the left side and place the left
palm on the left leg right palm is facing you above you can slide the left
hand down towards the ankle keep looking at the right hand keep stretching it up
the weight is on the right foot make sure your body is in one plane you're
not bending forward lift up the chest hold it there
three two and one come back up and now take the prop you can use a book also if
you don't have the block and now once again turn towards the left side and
then take the right hand towards the left foot and then the left hand goes up
you can use a prop here hold it here lift up the right hand stay
here keep breathing breathe in and breathe out breathe in and breathe out
you can shift it on the outer side twist more look up breathe in breathe out in
and out and release come back to the center and relax the hands now slowly
place the hands on the floor come back into the mountain hold it there
come into the plank stay here listen is on the floor come
into the half chaturanga the chest is parallel to the ground the elbows are
hugging the ribs hold and then slowly slide into the upper talk only the palms
and the feet are on the floor otherwise you can do the wood unis now whatever
suits you breathe in and breathe out breathe in and breathe out and come up
into the downward dog
now shift your weight forwards look in between you two once I think you can
walk or jump forward hold it there keep your back straight look forward and
then bend look to what she means no breathing and slowly come up
stretch up bend your legs from the knees come back into the chair pose the
utkatasana sit on the imaginary chair with a smile keep breathing
I'm breathing out relax your palms relax yourself take a breath in and breathe
out now slowly we'll come back into the sitting pose breathe in breathe out take
a breath in and exhale relax yourself completely and now you can straighten
your legs pull your toes inwards just relax your knees relax the calf muscles
keep the back straight take your hands up and stretch yourself
up keep stretching yourself up pulling yourself up you can move the sit bones a
little back you can just move your leg back a little bit making sure your
body's in one straight line keep pushing yourself up your toes are pointed
inwards and now from the waist are bending forward keep looking forward and
bend down down down see how much heavy you can if you can catch your feet well
and good if not just catch the ankle catch wherever you can
okay hold and now again lift up the spine and see if you can bend the elbows
come down a little bit more keep pressing the knees towards the mat see
if you can go down further and stay wherever you can hold it there feel the
extension in the spine the stretch on the calf
the hamstring stretch breathe in and breathe out and as you breathe in look
up stick your hands up and relax breathe in and breathe out once again take a
breath in and exhale now bend your right leg from the knee place it on the outer
side of the left knee now when the left leg from the knee and
place it beside the right hip hold it here keep stretching along
getting the spine and then take the left hand from in-between your left knee and
the chest and then see if you can catch the ankle take the right hand behind
your back and twist and look back if you're not able to catch the ankle it's
okay just keep your thumb facing the sky if this is also not possible just hug it
close to your chest anything is okay okay I'm catching the ankle keep the
hand behind close to your body elongate the spine lift up yourself
twist and look back over your shoulder hold it there keep breathing breathe in
and breathe out breathe in and breathe out come back to the center release the
right hand release the left hand and relax both the legs straighten that's
when the left leg from the knee place it on the outer side of the right knee when
the left leg and place the foot beside the left hip hold it here if this does
not come this much just place it wherever you want and now take the left
hand behind your back hold it there either you can catch hug
your knee close to the chest or you can take your right hand from in between
your knee and the chest and try to catch the ankle twist and look back
if catching the ankle is not possible keep pressing your biceps towards the
knee and then lift the hand up palm facing the sky
anything is fine and now look back twist back keep along getting the spine do not
lean back keep the back straight hold keep breathing
breathe in and breathe out in and out breathe in and breathe out relax the
hand and relax the behind hand relax the legs take a breath in and breathe out
just shake your legs relax yourself and slowly move forward and lie down on the
mat
take a breath in and breathe out breathe in and breathe out slowly lift up your
right leg stretch it out and lift up your left leg point the toes towards the
sky keep stretching the lips keep long eating the legs hold it there keep
breathing and now gently drop your right leg down do not touch the floor and lift
up and the left leg keep moving the legs up and down up and down keeping the leg
straight if this is too difficult you can place your hands under your hips and
then you'll get a little bit more support make sure your back is rested on
the ground ok let's begin once again down and up keep moving the legs down
and up down and up down and up a little bit more just two more times continue
and relax breathe in breathe out place the feet on the floor breathe in and
breathe out relax yourself
just normalize your breathing if it is fast just get it to the normal pace and
we'll take our legs up again stretch it up widen the legs and then cross it
again cross the legs out and him out earn him
out inin out inin the puns can be under your hips to give a little bit of
support and continue keep moving the legs in a crisscross manner out and out
run him out hanim and relax the legs just release the
hands from under the hips place it beside the feed beside the hips breathe
in and breathe out in and I'll just relax now pressing the
feet on the floor lift up the hips into the Setu bandhasana hold it here
breathe in breathe out breathe in and breathe out in and out in and out
turn relax relax yourself take your hands at shoulder level
keep your legs mat width apart now drop the left knee to the right foot the
right knee is facing the sky you look towards the sky you look towards the
ceiling hold it here keep breathing
breathe in and breathe out in and out and come back to the center now drop the
right knee to the left foot the left knee is facing the sky as you do this
just observe the stretch the stretch happening from the right thigh breathe
in and breathe out and also observe your mind
what kind of desires are coming up is that you want to lose the weight very
soon you want to become very flexible well what is happening in just observe
why it is happening what is it ultimately what you want hold it breathe
in and breathe out and come up relaxed straighten the legs please the palms
beside your ties and rest in shavasana
breathe in and breathe out relax take a breath in and exhale breathe in and
breathe out and relax yourself completely throughout the day
observe the desires which arise thinking desire should not arise would become
another desire to submit all the desires then fewer will arise like how you submit
with the ticket to watch movie you breathe in and breathe out
you can follow our practice with the yoga nidra practice up on a channel
Thank you so much for joining us. May you stay fit and calm.
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