hi guys welcome to fit and calm this is the day 25 of our 30 day New Beginnings
yoga journey so today we have yoga practice that will help you strengthen
your upper body your arms back and the core as well so let's get them to
something comfortable and let's get on the mat hi guys so we'll begin in a
lying down position today so just lie down on your back stretch out your legs
stretch out your arms just relax the body take a deep breath him and breathe
out relaxing the body completely one more breath in and exhale fully we'll
make them sound three times breathe in
just relax the body this body is a precious gift given to us by nature by
divinity throughout the practice today let us honor and respect this body let
us take a vow that we will not give up come what may take a breath in and
exhale giving our 100-person to the practice today breathe in and exhale now
gently bend your legs at the knees bring the heels close to the ground lifting
your heels off the ground lifting the hands up just shake the
hands shake the feet just shake up the body you shake up and wake up shake
shake shake shake shake shake shake them out bring them in out in shake shake
shake shake and relax and the hands pick up just point the toes towards you point
the palms up towards the ceiling now make a fist of the palms and we will
rotate the palms and now rotate the ankles as well just rotating just
enjoying the movements the opposite direction rotate just rotate and relax
bring the hands down and now we will slowly bring the knees close bring the
feet together and just lift the feet up and bring them down let the lower back
be pointing into the mat up and down up and up and down now we will rotate
making a big circle with the feet rotating
now the opposite direction just feel the abdomen getting active as you do this
and relaxed hug the knees into the chest exhale bring the head up just let the
neck relax just rock the body a little
and release slowly bring the feet down and gently turning to the side gently
come and sit up slowly coming into the cat cow pose hands directly underneath
the shoulders shoulder width apart knees directly underneath the hips hip width
apart a smile on the face arch the back like a cat just stretch the spine let
the tailbone go up to the ceiling navel come down towards the ground shoulders
away from the ears head goes up exhale chin to the chest middle path goes up
towards the ceiling inhale exhale come down inhale up exhale chin to the chest
inhale come back to the center and now point the toes into the mat and just
gently lift the knees off the ground just be there take a breath in exhale
inhale exhale inhale exhale one more time inhale and as you exhale bring the
knees down now slowly point the fingers towards you let the palm be open to the
ceiling and I just move a little front and back
massaging the wrists thanking them massaging them and relax now just let
the fingers face outwards bringing the hands close just move a little front and
back just moving a little front and back a little bit of care for the wrists and
relax now place the left hand with fingers
facing forward and now with the right one just face the fingers towards you
palm up to the ceiling and once again just move a little front and back and
relax now point the fingers of the right hand forward and gently pointing the
fingers of the left hand towards you the left palm is facing the ceiling right
palm is on the mat and once again just move a little front and back
and relax slowly point the toes into the mat and just lift the hips up lift the
knees up coming into the downward dog pause take a breath in and breathe out
you can bend your knees if you feel like you can let the heels be on the ground
off the ground the most important thing is listen to your body and just go with
the flow of your body your body will automatically guide you what to do take
a breath in breathe out let the kneecaps be lifting up let the hips be lifting up
just drawing the navel in towards the lower / hack take a breath in and
breathe out one more breath in exhale inhale and exhale
now slowly coming into the plank pose from here take a breath in breathe out
breathe in bring the knees down join the toes sit back on your heels then just
relax the body take a breath in and exhale let the head rest down you can
even place your fist underneath the head if you're not able to touch the ground
again going with the flow of your own body one more breath here and let go
inhale and exhale gently as you inhale come back point the toes into the mat
and lift the body up into the plank pose now slowly just take the right hand off
and just touch the left side of the body and bring it down the left hand strong
core right tapping the left side of the body left hand tapping the right side
right hand left tap another shoulder left right
left right left right left right left right left right left right and left
bring the knees down go back into the shisha pose relax take a breath in and
exhale one more breath in breathe out breathe one more deep breath in and
exhale once again just come up once again point the toes into the mat just
adjust the body coming to the platypus is too much pressure on your wrists you
can always come down on your elbows or you can just make a fist like this and
just come up like this so just go with the variation that feels good to you
breathe in breathe out we'll just move a little front and back now little pulsing
movement front back front back front back front back front back front back
front back front back front and back bring the knees down exhale go back and
once again resting and shushu asana take a breath in exhale one more breath in
breathe out breathe in and let go inhale come up again a lot of blanks today so
this time we'll come into plank you can come down on the knees exhale bring the
chest down let the hands go but I lift up into the shuttle bus and
then lift the hands lift the upper body and lift the legs exam once again body
comes down on the ground hands forward you can lift up back into plank once
again come down going into the shell of hasana exhale come down inhale lift up
exhale once again lift up shanab asana
dandasana inhale shallow vaasana' exhale inhale plank exhale down inhale locust
exhale down inhale plank exhale down inhale locust Advan down inhale plank
exhale down inhale locust exam inhale exhale inhale exhale inhale exhale
inhale exhale inhale come up exhale down inhale locust
eggsy relax gently bring the elbows forward and place the hands down just
relax the body take a breath and breathe out
one more breath and exhale inhale exhale just stretch the upper
body stretching the abdomen one more breath in breathe out breathe in breathe
out breathe in and breathe gently bringing the elbows right underneath the
shoulders elbows are shoulder-width apart take a breath in and breathe out
point the toes into the mat you can join your hands if you wish to and slowly
come up into the plank pose the elbow plank breathe in breathe out breathe in
exhale now slowly just tap the knees down and bring them up lightly touching
not letting the weight be down there down up down up down up down up down up
and just hold there breathe in breathe out breathe in breathe out breathe in
breathe out and gauging the buttocks engaging the legs inhale exhale inhale
exhale inhale and exhale bring the legs down once again stretch up take a deep
breath in and breathe out one more breath and X inhale and exhale gently
bring the elbows right underneath the shoulders and slowly just come towards
the side on the elbow so let the elbow we exactly underneath the shoulder and
just lift up you can place the right foot just in front or on top so what I
was comfortable and whatever is doable at this point now take the right hand up
and as you exhale try to bring it underneath up and two up three up four
up five up six up seven up and eight gently come down once again let the chin
come down this time let the palms face up let the soles of the feet face up
breathe in breathe out breathe in breathe out
one more breath hand and exhale slowly lift both the legs up just the legs and
now we'll take the legs out bring them in out in if this is comfortable you can
let the hands be lifted look upper body be lifted or place it down out in out in
out three four out five out six out seven with awareness eight nine ten
eleven and twelve relax let the chin come down on the ground hands by the
sides of the body palms open to the ceiling breathing laid out one more
breath in eggses inhale
gently bring the hand's underneath the shoulders inhale lift up into the cobra
pose shoulders away from the ears elbows hugging the body back engaged abdomen
stretched chest open had a smile on the face breathe in breathe out breathe in
breathe out breathe in and rida slowly come down on the elbows
now coming on the other side gently bring the right elbow down and coming on
to the right side of the body so you'll slowly lift the body up you can place
one foot on top of the other or just right in front of the other this is too
difficult you can even come on to me so just go whatever feels good to you at
this point taking the left hand up exhale bring it in between the space up
two up three up four up five up six up seven up eight up and relax come down
and just gently lie down on your back take a breath in
EXCI inhale exhale once again bend the legs at the knees
just hug them in towards the chest exhale and lift the head up bringing the
head close to the knees nose in between the knees if you can let the neck be
relaxed just rock the body a little up and down and relax bring the head down
bring the legs down gently place your hands underneath the thighs and just
lift the body up take a breath in and breathe out see if you can keep the feet
off the ground if not you can just let the feet lightly touch the ground let
the spine be extended making a V with the body see if you can take the feet
off still extending the spine and if you can keep the hands away
doesn't see if you can do that now slowly stretch out the right leg bring
it down with control the left leg down right and bring it down left down right
down left down right down left down now take both the legs up down up down up
down just coming a little more forward place
the hands underneath if you need to or if you already doing that just take them
up with control bring them down up and down up and down now see if you can do
it otherwise up down up try to bring the heels closer and just hug the legs in
and out exhale forward inhale go back exhale inhale exhale inhale you can even
hold and do this exhale inhale exhale
inhale exhale few more inhale exhale inhale exhale inhale just stay there in
the boat pose stick breath in breathe out breathe in breathe out last time
inhale and gently exhale come down one more deep breath in and breathe out
breathe in breathe out
gently bend the legs at the knees and place your hands on top of the legs just
exhale and gently try to take the hands over the knees
inhale come down exhale come up inhale exhale inhale exhale inhale exhale
inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale
inhale exhale inhale with awareness inhale exhale and inhale come back down
knees pointing up towards the ceiling heels close to the buttocks gently bring
the hands by the sides of the body as you inhale just lift up the hips lifting
up the lower back the middle back locking the chin with the chest if you
can but make sure that the back of the neck is on the ground the head is not
lifting off the ground even if you're not able to touch the chin with the
chest that is okay but let the head be completely on the ground pressing into
the feet pressing into the hands lift a little more breathe in breathe out
one more breath in exhale inhale
inhale and very gently as you exhale come down bring the feet close together
breathe in breathe out let the arms be at a 90 degree angle to the body in line
with the shoulders drop both the knees to the right look to the left take a
breath and breathe out one more breath in exhale inhale legs one more breath in
and breathe out breathe in and let go as you inhale come back to the center as
you exhale drop the knees to the left look to the right take a breath in and
breathe out one more breath in exhale inhale exhale inhale and exhale gently
inhale come back to the center and gently bring the hands by the sides of
the body stretch out your legs palms are open to the ceiling let then tie a
weight of the body down on the ground
one more deep breath in and breathe out
breathe in and let go
just relax the body completely
right this moment feeling grateful for this body feeling grateful for this
breath take another breath him and let go breathe in through the nose through
the mouth exhale once more breathe in through the nose through the mouth
exhale last time inhale through the nose through the mouth relax the body totally
you are peace you are love you are joy
right this moment relaxing completely if you feel like you may continue this
practice with the yoga nidra practice so just relax in shavasana for a few more
minutes thank you for joining us may you stay fit and
you
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