Take
chinmudra.. spine and neck should be in a line.. elbows straight stretch your
fingers… Gently close your eyes.. ready …three times... take deep long and slow
inhale and slow exhale…inhale deep exhale... slowly... again inhale deep…
expand your chest forward…exhale slowly ..once again inhale deep.. exhale
slowly…. Let the breath be normal and be with your breath… Relax your body and
mind…. Prepare yourself to practice yoga… no more tensions.. no more worries..
relax your body and mind…
Now
slowly open your eyes... release chinmudra.. inhale bring your arms up from side..
join your hands ..stretch your body and elbow straight.. exhale
bring your
hands to heart centre.. close your eyes… Namaste.. welcome to vinyasa yoga…
Inhale bring your arms up.. exhale... bring your arms down… Please stand up…
let’s start warm up… Please stay centre on your mat.. feet a bit closer ..shoulder
level… inhale bring your arms up interlock your fingers.. open your palms out…
Stretch your whole body up balance on your toes... Look straight.. exhale down..
fold your elbows hands down..... inhale ... exhale, inhale ... exhale, inhale ... exhale, inhale ... exhale, inhale ... exhale, inhale ... exhale, inhale ... exhale, inhale ... exhale, two more… inhale ... exhale, inhale ... exhale, last inh
ale ... stretch your whole body…
balance on your toes… whole body should be straight look straight…. beginners,
multi now slowly open your shoulders and chin up try to look up… hold... six...
five ... four... three... two... one... exhale now slowly bring your arms down.
..Shake your legs …feet apart about two feet, place your hands on your waist,
inhale push your chest forward.. open shoulders.. elbows back.. exhale now
slowly bend forward… Inhale centre... exhale push your hip forward arch back
look up… Inhale centre.. exhale forward... inhale centre.. exhale back...inhale
centre.. exhale forward... Inhale centre.. exhale back.. inhale centre.. exhale
forward… Inhale centre ..exhalce back, inhale centre.. exhale forward.., inhale
centre.. exhale back, inhale centre..
exhale forward.. inhale centre.. exhale back, two more, inhal
e centre.. exhale forward.. inhale centre..
exhale back.. inhale centre.. exhale foward ..inhale centre ..exhale back.. come
on last.. inhale centre exhale open shoulders.. elbows up now slowly take your
both hands back interlock fingers and slowly open your shoulders.. bend forward
lose your spinal shoulders.. multi go
more down and open your palms out... six... five ... four... three... two...
one...inhale centre exhale. Slowly stretch your arms down elbow straight… Push
your hip more forward….. arch back look up.. Multi go more down and look up
six... five ... four... three... two... one... inhale centre… Exhale release your
hands.. inhale bring your arms up… now catch your left wrist with your right
hand… exhale now slowly bend righ…t keep your left elbow straight... open
shoulders look straight... Inhale centre.. catch your right wrist with y
our
left hand.. exhale….inhale centre.. exhale.. inhale ce
ntre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale,
two more …inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale
centre… exhale, inhale centre come on last… exhale… Fully bend right.. open
shoulders look straight… multi.. twist your spine and look up. Hold ... six...
five ... four... three... two... one... inhale centre… exhale. Left ... six...
five ... four... three... two... one... inhale centre exhale bring your arms
forward shoulder … interlock your
fingers open your palms out… elbow straight… inhale exhale twist your spine
right… keep your left elbow straight.. look back.. inhale centre.. exhale, inhale centre.. exhale,. inhale centre..
exhale, . inhale centre.. exhale, . inhale
centre.. exhale, . inhale centre…
exhale. inhale centre.. exhale, . inhale centre… exhale, . inhale centre…
exhale, . inhale centre… exhale, . One more inhale centre.. exhale, ... inhale
centre ..exhale, ...last inhale centre exhale... Fully twist your spine look
back..
multi look at the corner of the room…. six ... five ... four... three...
two... one... inhale centre exhale...
twist your spine left look back… multi…look at the corner of the room… six...
five ... four... three... two... one... inhale centre… exhale bring your arms
down…. Feet some more wide about three feet…. slowly turn your toes a bit out …inhale
bring your arms up shoulder level …exhale bend your right knee and push it
towards left... hug your right knee.. inhale drop your right foot turn your
toes hip down stretch your arms shoulder level open shoulders look straight…
exhale. Hug your left knee …inhale
exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale last exhale…. Hug your right knee… pull
your knee closer to the chest… multi open shoulder look straight …beginners be
comfortable… six ... five ... four... three... two... one... inhale drop your right foot… turn your toes
out hip down align your thighs parallel to the floor,.. calf 90 degrees and
slow
ly bring your arms up...multi open shoulders and look up… beginners just
look forward and relaxed.. six ... five ..keep smile... four... three... two...
one... exhale hug your left knee … multi pull your knee closer to the chest.. six ...
five ... four... three... two... one... inhale
drop your left exhale jump centre.. shake your legs relax your thighs. ..Warm
up finished.. please all of you come forward come front of your mat... Feet
together inhale... bring your arms up join your hands exhale. ..Bring your
hands to heart centre… Gently close your eyes relax ..be with the breath..
observe the breath…
Slowly open your eyes… now three sets sun
salutation with side warrior in every
round… inhale slowly bring your arms up from side push your hip forward… palms facing in ..elbow
straight open shoulder and chin up… exhale slowly bend forward bring your arms
down inside drop your hands beside your feet try to touch your forehead on the
knee or shin bone... Inhale slowly bend your knees and take your right leg back
hip down look forward right knee straight exhale drop your right heel and
slowly raise your body up come to side warrior. Hip down spine centre turn your
face left inhale drop the hands exhale take your left leg back. Plank hip
centre look forward now slowly drop the knees chest and chin on the floor. Hip
a bit up, inhale slowly raise the upper body, elbow straight stretch
your toes
back ..open shoulders try to look.. upward facing dog. Exhale... keep the toes
and push your hip up down ward facing dog heels down head down. Inhale...
Slowly bring your right foot between the hands… hip down look forward... Exhale...
drop your left heel and slowly raise your body up… side warriors. Spine centre
turn your face right… inhale drop the hands.. look forward exhale left foot
forward front bend… Inhale arch back ..exhale Namaste… same with your left leg.
Inhale arch back… exhale bend forward… inhale left leg back… exhale side
warrior... Inhale drop the hands….. exhale plank drop the knees chest and chin
on the floor….. inhale up ward…. exhale downward.. inhale left foot forward ….exhale
side warrior…. Inhale drop the hands. exhale right foot forward front bend.
Inhale arch back.. exhale namste…
Second set inhale arch back …exhale front bend….
inhale right leg back side warrior… exhale left leg back ..plank.. drop the
knees chest and chin on the floor… inhale up ward …exhale downward… inhale
right foot forward side warrior…. Exhale right foot forward front bend…. inhale
arch back …exhale namste inhale arch back …….exhale front bend…. inhale left
leg back side warrior…. Exhale right leg back plank… drop the knees chest and
chin on the floor… inhale upward… exhale downward …inhale left foot forward
side warrior….. Exhale right foot forward front bend, inhale arch back …exhale namste… come on last
set… inhale arch back exhale front bend inhale left leg back side warrior...
Exhale right leg back plank… drop the knees chest and chin on the floor… inhale
u
pward …exhale downward… inhale right foot forward side warrior... Exhale left
foot forward front bend, inhale arch back …exhale namste…. Inhale arch back…
exhale front bend …. inhale left leg back side warrior…. Exhale right leg back
plank ….drop the knees chest and chin on the floor… inhale upward exhale
downward… inhale left foot forward side warrior….. Exhale right foot forward
front bend, inhale arch back ….exhale Namaste…. Close your eyes… enjoy the
rhythm of your breath… until it becomes normal …our breath is a rhythm of calm…
be with the breath…. Breath is a key to relax our body and mind.
Slowly
open your eyes …now the vinyasa flow… inhale arch back push your leg more
forward open shoulders… look up… multi go more down and look back hold five..
four .. three.. two... one... exhale now
slowly bend forward… beginners catch your ankle and stretch your spine down
touch your fore head on the knee or shin
bone. Multi place your hand beside your feet and slide your hands back as much
as you can. Six...five...four .. three.. two... one... inhale now slowly raise your arms shoulder
level and bend your knees… hip down align your thighs parallel to the floor…open
shoulders beginners look down… multi open shoulders and look forward…
Six...five...four .. three.. two... one... now place your hands beside your
feet ….inhale jump back.. Heels down head down downward facing dog… hold
Six...five...four .. three.. two... one... inhale now slowly bring your right
foot between the hands…. Now bring your right hand inside of your right foot….
Inhale push your hip down open shoulders… look up… shoulders back… exhale drop
your left heel… keep your right knee straight. Head down… inhale left heel up,
hip down, look up…. Exhale… inhale exhale...two more inhale.. exhale... inhale..
exha
le... last inhale… hip down open shoulders look up multi drop your heels
and slowly raise your right arm up… Six...five...four .. three.. two...
one... exhale keep your right knee
straight.. drop your left heel …beginners catch your ankles touch your forehead
on the knee or shinbone. Multi take your arms hands back interlock your fingers,
if you can open your palms open shoulders touch your forehead on the knee or
shinbone…… Six...five...four .. three.. two... one... in the same position slowly raise your body
up look forward and slowly bend your knees beginners keep your hands down..
bend your right knee exhale give a
push. Beginners can take support open your
shoulders and spine chin up look forward …multi keep your hands back open
shoulders …Six...five...four .. three.. two... one... inhale now slowly bend
your knee drop your left leg back… Drop your hands exhale take your right leg
back... Downward Six...five...four .. three... two... one.. now the same with your left leg… inhale bring
your left foot between the hands…. Exhale bring your left hand inside of the
left foot…. Inhale push your hip down open shoulders… look up …exhale drop your
right heel. Left knee straight hip up… head down… inhale heel up hip down look
up…. Exhale heel down knee straight head down… inhale exhale.. inhale exhale…
inhale exhale… inhale exhale… inhale e
xhale…. inhale exhale… come on last
inhale hip down open shoulders look up …beginners just stay here multi if you
can… drop your right heel and raise your left arm up open shoulders look up
Six...five...four .. three... two... one...
exhale drop your right heel keep your left knee straight… beginners just
catch your ankle or drop your hands…and touch your forehead on the knee or
shinbone multi take your hands back… interlock your fingers open shoulders…
angle pose …hold Six...five...four .. three... two... one... in the same position inhale raise your upper
body open shoulders look forward… now slowly bend your left knee… raise your
right heel …exhale give a push right knee straight open shoulders look forward …beginners
can
take support Six...five...four .. three... two... one... inhale now slowly bend your left knee drop
your right leg… drop the hands… exhale take your left leg… down word…
Six...five...four .. three... two... one...
inhale slowly drop the knees stretch your toes back …exhale slowly push
your hip back… drop your elbows lose your shoulders on the spine… drop your
forehead on the floor child pose…. Let the breath be normal and relax yourself
whenever you feel tired you can relax in this pose…. Inhale slowly push your
hip forward and slowly hip down…elbow straight open
shoulders stretch your toes
back. Look up upward facing dog… hold Six...five...four .. three... two...
one... exhale now keep your toes…again
push your hip up down ward facing dog… Six...five...four .. three... two...
one... now second and last round… inhale and slowly raise your right leg as
much as you can open shoulders head down… multifold your knee and drop your
foot back… exhale push your hip down fold your right knee …touch your forehead
and the knee… inhale up exhale, inhale
exhale, inhale exhale, inhale exhale, inhale exhale, one more inhale exhale, last inhale…. multi… fold your knee drop your
foot back Six...five...four .. three... two... one...exhale.. fold your knee and touch
your fore head on the knee..6…5….4…..3….2….1.. now inhale ..drop your right
foot between the hands.. beginners take your right hand out.. exhale slowly
fold your Lbows interlock your fingers and drop your crown of the head on the
floor.. multi drop your L-bow
s on the ground place your hands under the chin..
drop your left knee.. stretch your left toes.. open shoulders look forward..
6….5….4….3…2…1… inhale up.. beginners fold your right knee drop your calf
between the hands and exhale slowly stretch your hands fwd ..drop your head on
t
he ground and body on the calf.. multi.. slowly stretch your leg fwd..drop
your fore head on the shinbone or on the ground..6….5…4….3….2…1…inhale slide
your hands back..raise your body up…exhale hip up.. take your leg back..
downward facing dog…6…5….4….3….2…..1…now the
same with your left leg inhale raise your left leg up, open shoulders
head down…. Exhale right heel up… hip down …fold your left knee touch your
forehead and the knee… inhale up multi fold your knee exhale…. Inhale exhale, Inhale exhale, Inhale exhale, last Inhale hold… Six...five...four ..
three... two... one... exhale now fold your knee touch your forehead on the
knee… compress your belly… hold Six...five...four .. three... two... one...
drop your left foot between the hands… beginners take your left hand out…
exhale now slowly bend your elbows interlock your fingers drop your cro
wn of
the head on the floor. Multi… ( don’t mind my
voice & posture here , members did correct focus video on them) multi drop your L-bows on the ground place your hands
under the chin..
drop your left knee.. stretch your left toes.. open shoulders
look forward.. 6….5….4….3…2…1… exhale beginners drop your calf between the
hands and exhale slowly stretch your arms fwd..multi.. stretch your leg forward..
toes forward and stretch your arms shoulder level… Six...five...four ..
three... two... one... inhale slide your hands back exhale hip up… leg back
downward Six...five...four .. three... two... one... now slowly bend
your knees a bit and raise your heels up …open shoulders multi look forward…
inhale jump between the hands…. Catch your both big toes with your index fingers…
exhale stretch your spine …beginners can catch your ankle… Six...five...four ..
three... two... one...inhale now slowly bend your knees and stretch your arms
shoulder level …open shoulder chin up… look forward multi level…. Beginners can
look down… Six...five...four .. three... two... one….. inhale stretch your
knees… arch back push your hip forward… open shoulders…look up… exhale namaste….
Close your eyes inhale deep exhale …inhale exhale…. Inhale exhale… let the
breath be normal and focus your mind between the eyebrows for few seconds…
bring your whole attention to the brow center...
Slowly
open your eyes inhale bring your arms up …exhale…. Bring your arms… shake your
legs relax your thighs… go back of your mat… sit…. Easy posture… take easy
posture …take chinmudra or dhyan mudra close your eyes and observe the normal
breath for one minute to relax your body mind and soul…. Slowly open your eyes
and slowly stretch your legs forward …shake your legs…. Keep your feet together…
Now
sitting postures…. fold your right knee…. Keep your right foot on your left
thigh... And take your right hand back and try to catch your right big toe…. Inhale
now slowly raise your left arm up… exhale now slowly bend forward… catch your
left heel or toes and slowly drop your fore head on the knee or shin bone…
beginners can catch your heel with both hands… Six...five...four .. three...
two... one... inhale slowly up ….exhale release your toe…. Now fold your left
knee up now slowly bring your arms forward… interlock your fingers …catch your
left foot…. Beginners can drop your right hand back and slowly inhale… raise
your left leg up. If you can catch your left foot with your both hands open
shoulders chin up…. If you can slowly pull your leg towards your chest as much
as
you can. …Hold Six...five...four .. three... two... one... the same position…
exhale now slowly roll back…place your hands support to spine… Half plow pose…
lotus plow pose…. Multi stretch your arms back elbow straight… hold
Six...five...four .. three... two... one... inhale give a roll come to sitting
posture now catch your right foot with your left hand… exhale. Stretch your leg
up and twist your spine stretch your right arm back… look back….
Six...five...four .. three... two... one...
inhale drop your right hand and fold your right knee…. Exhale stretch
your legs forward…shake your legs. Same with your opposite leg fold your left
knee keep your left foot on your right thigh…take your left hand back …catch
your left big toe…. Inhale raise your right arm up… exhale…. Slowly bend
forward…. Catch your toe or heel or ankle… beginners can catch your heels with
both hands. …Six...five...four .. three... two... one... inhale slowly
up….
exhale release your left toe …bring your arms. Now slowly fold your right knee
up…. Bring your hands forward interlock your fingers… catch your right foot
inhale now slowly raise your leg up… beginners can drop your left hand for
support. …And if you can slowly exhale and pull your leg towards your chest…
Six...five...four .. three... two... one... exhale now slowly roll back place
your hands support spine… half lotus plow pose… Stetch your right toe back… mullti
can stretch your arms back…. Six...five...four .. three... two... one... inhale
up …catch your left foot with your right hand… Exhale stretch your left leg
forward and slowly open your left arm back… twist your spine align your shoulder..
look back…. Six...five...four .. three... two... one... inhale drop your left
hand and fold your left knee… exhale…. Stetch your legs forward …
shake your
legs….feet together slowly lay down on your elbows…. Palms facing down …open
shoulders… inhale slowly raise your both legs up 60 degrees…. Knee straight…
toes out …open shoulders look at the toes… Six...five...four .. three... two...
one...inhale stretch your arms forward… open shoulders look up… beginners can
catch your ankle or shinbone for support… hold Six...five...four .. three...
two... one...in the same position beginners catch your shinbone and multi catch
your big toe and slowly inhale open your hip as much as you can…. Open
shoulders chin up. Six...five...four .. three... two... one...now slowly join
your feet.. fold your knees… roll your spine… one up… two up… three up.. four
up.. last five up hold five...four .. three... two... one... drop the hands and
jump back… plank …exhale lay down on your tum
my… slowly fold your both knees…
catch your both ankles… knees apart, beginners can drop your forehead… inhale
now slowly use your arms and raise your lower and upper body up... Exhale.
Inhale exhale, Inhale exhale, Inhale
exhale, Inhale exhale, Last inhale up.. hold ..multi.. can catch your
toes if you can... Inhale now slowly raise… six... five... try as much as you
can four... three... two... one... exhale drop your hands and feet…. Interlock
your fingers and drop your cheek on your hands ....relax for few seconds… Now
place your hands beside your shoulders… keep your toes…. base your knees on the floor… inhale raise
your upper body push your hip back cat pose …now exhale slowly walk right side
with your hands… and slowly drop your left shoulder on the ground and try to
catch your right heel with your left hand…. Beginners just drop your shoulders ..drop
your right arm back… knees apart to balance… Six... five... four... three...
two... one... inhale now slowly up and walk centre… exhale now slowly turn left
…drop your right shoulder on the ground… catch your left heel with your right
hand…. Drop your right shoulder on the ground twist your spine and now slowly
stretch your left arm our opposite side…. Six... five... four... three...
two... one... inhale centre exhale… push your hip back child pose……. relax.
Drop your elbows lose your shoulders and spine for three minutes close your
eyes and relax…. Slowly inhale and slowly slide your hands back
…come to diamond
pose eyes remain closed place your both hands on your both knees elbow
straight. Now close your right nostril with your right thumb inhale with your
left nostril…. And slowly exhale... five times inhale… exhale... inhale…
exhale... inhale.. exhale... inhale.. exhale... let the breath be normal …drop
your right hand on your right knee …now close your left nostril with your left
thumb… inhale deep and slow exhale slow …inhale exhale... inhale exhale...
inhale exhale... inhale exhale...drop your left hand on your left knee. Let the
breath be normal and be with yourself for few seconds …beyond the body and mind
…be calm and be straight. Now rub your palms... until they get warm... cover
the eyes place your palm on your eyes relax your eyes slowly open your eyes in
front of your palms look into your palms… Namaste thank you so much for joining
my class… have a nice day… enjoy the day drink more water …eat more fruits and
vegetables… do daily meditation at home… cam on… thank you...
