Namaste! Welcome to FitNCalm. This is Tejaswi welcome to a date 26 of
new beginnings 30 day yoga challenge Today we will focus on strengthening our
arms the upper body as well as towards the end will do a balancing posture bakkasana
So for this practice in case you have just keep the yoga blocks and
pillow handy so that it'll help you during the practice so wear something
comfortable and hop onto the mat
let's Begin on your palmsfacing the sky roll your shoulders back and down
keep the eyes gently closed with a smile take a breath in and breathe out one
more joyful breath in and exhale make him aware of all the sounds and the
surroundings
whatever it is people talking the sound of the birds you are at ease with the
environment right this moment breathing with a smile and breathe out for the
biggest smile mamma breath in and breathe out and whenever you feel
complete give me slowly and gradually open your eyes take your hands forward
pulling your fingers towards yourself pull them close pull pull pull pull them
more in and then take it down and up down and up just keep your awareness on
the wrists so as we do the arm balance we need to warm up the wrists keep it
down and up down and up down and up down and up down and up observe what is
happening in the hands as we move the wrist down and up continue keep warming
up the wrists and then come back to the center pull the fingers in take it
sideways and we'll move it in and out in out in how to continue few more times in
out in out in out in out and come back to the center and then we'll just make
few circles with the hands small circles clockwise keep observing what is
happening in leaps shoulders in the hands and make sure your fingers are
pulled in feel the stretch from the tip of the fingers to the shoulder blades
and opposite direction with the smile we'll just go through all the pain if it
is there is it continue and come back to the center shake your hands and come up
come back now face the pants towards you pull them a little bit towards you open
and close the fingers close open close stretch out again just continue doing it
for a few more times you will also feel it on the biceps if you pull the fingers
towards yourself continue for five stretch the fingers out six seven eight
nine and ten take it up stretch stretch stretch
stretch and relax again shake your hands relax Anjali and I hope you'll stretch
our legs out now place the palms beside your knees keep the back straight if you
want you can also bend a little forward and lift your right leg up and down up
down it is few inches above the ground up and up and if this is getting too
difficult then bend the knee and lift it up otherwise keep it extended and lift
up up and down up down up down up down make sure your back is not bending
you're not moving towards the sides you're just straight and we move it up
and down feel the time muscles as you do this and up hold it there hold hold hold
and relax now the other leg up and left leg goes up down up down up down down up
up down up down up hold their whole whole whole field thigh muscle hold and
relax breathe in and breathe out in and out just relax yourself now
slowly we'll stand up just roll your shoulders back and down clockwise and
anti-clockwise and relax now we'll bend forward bend the legs from the knees
place the hands on the mat and gently walk back into plank and then again come
back into the stand go down place the palms on the floor small walking back
into the plank hold it here breathe in breathe out in and out and walk back
into the standing position as you breathe out and come up once again
breathe out go down walk back hold and plank stay stay and then again come back
breathing in come up breathing out down walk back slowly come into plank body in
a straight line and very slowly walk back breathing in breathing out for the
last time we slowly walk back warming up the hands and legs hold it there
breathe in breathe out in and out and we walk back hold keep bending forward look
towards your knees see if you can straighten the knees hold it there
breathe in breathe out and as you breathe in come on relax take a breath
in and exhale just connect with your breath normalize your prayer
move your fingers no once again we'll just hold forward and um place the hands
beside your feet and now take the right leg back place the right knee on the
floor and the right foot is on the floor just hold it there keep extending the
behind leg hold hold I know finding the balance slowly will
release the hands and place it on the knee curl your right toe in lift the
knee off the floor stay here keep breathing breathe in and breathe out in
and out feel the right timers are working in and out in out breathe in and
breathe out place the knee on the floor hands on the floor now take the other
leg back come into plank and hold breathe in breathe out again in plank
make sure your body's in one straight line you're on the toes stay here and
now with full control get the right knee to the right elbow and hold it there
breathe in breathe out in and out hold hold it strong core just observe what is
happening in the legs and hands hold hold and relax now the left knee to the
left elbow just hold breathe in breathe out breathe in just hold it for a few
more seconds hold hold Angela's knees on the floor go back and
rest in the Child's Pose place the hips on the hips and then
relax English
Breeden you read out one breath in and exhale breathing I'm pretty hard relax
completely normalize your plate
in slowly come back into the black we'll do it once again now get the right knee
to the right elbow hold it there stay if it is too difficult then place
the feet on the floor and then keep it in the other other ways just hover it up
stay stay keep pressing the knee to the elbow hold
it there breathe in breathe out in and out and
back and now place the knees on the floor just catch your breath for a
second breathe in breathe out breathe in and breathe out lift the knees up and
now the other knee to the elbow hold it there with a smile breathing ray
that in out in out come back knees on the floor go back into the Child's Pose
hips on the hills last year please the forehead on the
floor take a breath in then breathe out take a breath in and breathe out one
more joyful breath in and exhale take a breath in and breathe the heart
one more thing an exhale slowly lift your left arm up and look towards the
left hand the head can be rested on the right bicep
hold it there feel the twist on the stomach keep looking at the left hand
stay breathe in breathe out in and out breathe in and breathe out come back
down gonna lift the right arm breathing
breathe out again feel the twist understand just observe the spine
breathe in and breathe out and out come back down and place the head on the
flame take a breath in and breathe out breathe in and breathe out and slowly
come up sit in what Jasna in what josma make sure your feet are not crossing
over each other feet are separately pleased and then you sit in between both
the heels relax yourself breathe in and breathe out in and out and up place the
palms beside your knees and lift up the knees and up down up down up down up
down just keep observing what is happening in
the legs and down up hold it there three two one and down and relax and now
we cross the foot and once again we lift up and down up and down lift up your
hips also as you lift up the knees down up and up hold it there
three two and one relax release the legs run sit down and
watch Arsenal take a breath in and breathe out one more breath in and
exhale just relax your legs relax your hands shake your hands out just relax
your hands shake them out relax yourself completely we'll do it once again place
the palms beside your knees cross your feet
and then lift up and as you lift up pulling your stomach in
look forward and up hand down up down up hold it there
three two one release and relax breathing and without we'll take the
hands out and we'll do rest rotation clockwise and anti-clockwise relax and
slowly place the hands forward curl the toes and lift up into the downward dog
hold it there focus the whole world place the feet on the floor move the
hips towards the sky tailbone towards the sky keep looking at
the navel reach breathe in breathe out breathe in and breathe out one breath in
and exhale hold it there just up so what is happening in your calf muscle it's in
the hamstrings just feel the stretch on the behind of the leg keep pushing your
hips towards the ceiling hold it there breathe in breathe out
now slowly get the right leg forward place it in between your two panels
place the left knee on the floor feel the stretch on the left eye only there
breathe in and breathe out in and out and please both the hands on your right
knee curl your left toe in and lift up hold it there lift the knee off the
floor stay there keep breathing strong left thigh breathe in breathe out in out
in out three two
I'm one relax release the hands and then take the leg back into the downward dog
hold it there breathe in and breathe out just walk your feet front and back relax
on the cuff muscles relax yourself and then slowly come back into the plank and
hold it there look straight make sure your body is in
one straight line breathe in breathe that in out breathe
in and breathe out place the knees on the floor keep the elbows hugging to
your body move yourself forward and come into the half chaturanga take a breath
in and breathe out your chest is above the floor elbows are in line with the
reps in and out go tight in out and slowly slide into the Butcher glass stay
here take a normal breath in and breathe out
one more breathe in and exhale and slowly come back into the downward dog
oka step forward and place the feet on the floor stay here again feel the
stretch on the behind of the legs hold breathe in breathe out breathe in and
breathe out place the knees on the floor sit on your heel stretch the hands out
and place the head on the floor normalize your head will do you sound
breathe
relax completely breathe in and breathe out - you will be lift up and come back
into the downward dog lift your hips up towards the sky and we'll walk down then
come down into the standing keep the leg straight
now slowly place the entire palm on the floor bending the legs take your feet a
little behind now take the left knee to the left armpit you can bend your hands
a little bit and lift up and down once again we lift up the leg and up and
up hold it there and you will find that it will be slipping down just keep
holding it there it's okay up and up down up hold it there three
two one and down just relax sit on your heels take the hands between your two
legs and then stay here in mulana breathing hand without if joining the
pumps is not possible you can also place the pumps on the floor and you can sit
down till wherever you can if you are not able to sit down completely hold it
in out in out and come back place the palms on the floor lift up and now we'll
lift up the right leg place the right knee near the right armpit and up down
up down up down up down up down up hold it there keep
breathing breathe in breathe out in out in out in and out relax please the leg
on the floor just relax yourself sit on my last nerve
breathe in breathe out breathe in and breathe out and a once again we'll place
the palms on the floor and then we'll stand up a little now we'll place both
the minis in your armpits or a little below that shift your weight forward if
you have a pillow just place it below your head so that even if you fall
nothing happens to you but you can also keep the blocks over
there for support now keep the legs near your armpits now slowly shift your
weight forward come onto your toes and come back major shift forward and back
forward and back forward keep looking forward keep your core engaged your
entire palm is on the floor fingers are spread out and forward map forward back
forward now if you're confident just lift the legs a little up and down we go
forward jump back forward jumping back jump back and relax in my
last breathe in breathe out in and now it just relax your palms shake them out
relax completely relax now we'll do the final posture the bakasana so if you're
able to do it's very good otherwise just keep rocking and with practice you will
definitely be able to do now place the entire palm on the floor fingers are
spread out now lift up your hips dear weight forward and then slowly lift
the right leg up and the left leg up keep looking forward
shifting your weight forward hold it there breathe in breathe out in out and
relax shake your hands again relax yourself completely take a breath in and
breathe out in and now twin sister once more place the palms on the floor please
both the knees in your bishop do it forward and lift both the legs up hold
so if you're falling off just come back like this and then come up
hold it there breathe in breathe in just relax your hands again relax just
relax place the knees on the floor and just to work at Ko thumbs are under your
shoulders knees are under your hips breathe in arch your back look up till
one comes up breathe out round your spine chin to the chest breathe in arch
back breathe out round your spine breathing just relax
breathe out breathing hole three two one breathe out and come back to the center
and relax now slowly sit down relax yourself completely take the hands
forward and make a rotation which is relaxed the palms clockwise relaxed
wrist and anti-clockwise keep rotating relaxing yourself just shake your hands
and now take the right hand close to the chest with the help of the left hand
keep pushing the right hand closer to the chest your left hand has been near
the elbow keep pushing that I turned the words the chest hold 3 to
feel the stretch on the shoulder bed and one shellacs well the left hand comes
closer to the chest with the right hand keep pushing stay here feel the stretch
on the shoulder blade three two and one come back to the center just relax and
release we'll keep our eyes gently closed just relax the whole body just
keep your attention on your arms your shoulder blade just observe if there is
any tension your arms telling you reminding you that I am there give me
some love give me some care just take your breath there breathe in and breathe
out relax completely
breathe in and as you breathe out relax even more take a breath in and breathe
out breathe in and breathe out you can follow this practice with the yoga nidra
practice on a channel or simply just stretch out your legs and keep lying
down for few minutes until you're relaxed thank you for joining us May you
stay fit and calm
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