𝘽𝙖𝙙𝙙𝙝𝙖 𝙆𝙤𝙣𝙖𝙨𝙖𝙣𝙖 𝙛𝙤𝙧 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙝𝙞𝙥 𝙟𝙤𝙞𝙣𝙩𝙨 | 𝙈𝙞𝙣𝙙𝙛𝙪𝙡 𝙔𝙤𝙜𝙖 | 𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨 𝙤𝙛 𝘽𝙖𝙙𝙙𝙝𝙖 𝙆𝙤𝙣𝙖𝙨𝙖𝙣𝙖 | 𝙀𝙥𝙞𝙨𝙤𝙙𝙚-5

Transcript

namaste friends good morning and i hope you're all keeping well so this is aprena shukla from sugar connections and this morning i have uh decided to do just one asana for your practice that you can include in your daily practice is bad asana but before i do this there is one important announcement to make that for strip connections my mind my friend series is bringing two episodes this month of april so one is happening next sunday on 18th of april and the other one is happening on 25th of april and on both occasions you are going to meet um wonderful mbsr teachers mindfulness based stress reduction teachers and they will talk in detail about this course and as you know that i'm also a mindfulness and mbsr teacher and yoga teacher i would love to hold this discussion and get all the tips for you right in your home you can watch this program by just subscribing to our youtube channel so let's start with the practice of bad asana so for any sitting postures of yoga we always usually start by sitting in dandasana first so let's start by sitting in dandasana so for sitting in dandasana just straighten your both legs and both hands on the side and place your both legs on the floor and sitting tall with the spine this is called dandasana or staff pose and from dandasana now gently start to bring your heels towards the hips and as you do this start to open your knees so opening both knees on the sides and for me they do go down on the floor but some of you might experience that the knees are not going down but that's okay that's absolutely fine because the action that we are looking for here is the external rotation of the hip joint so even if they are not going down but you are still opening your hips so i would advise you not to strain too much or not to put too much effort into it but just let the knees be there wherever they are even you can use a block so let me pick the same color blocks and you can just simply place them here and catch hold of your feet and you're sitting tall with the spine growing tall with the spine bringing feet a little bit more close to the perineum and sitting really tall with the spine and holding this pose for about 30 to 60 seconds and that is so let me remove the blocks and hold this pose for 30 to 60 seconds so just sitting really tall interlacing the fingers and catch hold of the feet and bringing feet close to the perineum and sitting really tall and your dristy or your gauge can be anywhere to the front so after holding this post you can also do the forward bend so keeping your feet in the same place you can just simply either place your hands on your thighs or if you choose you can just leave them here and start to bend forward so keeping the chin up so that you do not strain your back and only go down as much as your body simply allows and then raising your torso and this is also one fun pose that you can do with um which is butterfly pose so for butterfly pose all you can do is just leave your knees in the same position and again catch hold of your feet and just move them up and down up and down this can be particularly good if you are teaching your child to do yoga so they will really enjoy and in you as an adult you can bring that childlike attitude that play in yoga practice so i really love it i really enjoy doing butterfly suppose so you're bringing the movement in the thighs you're engaging a lot of muscles here so you're using your sawas muscle and you're using gluteus maximus and all of these muscles are getting strengthened they're all playing their role in external rotation of the hip joint and hip joint as you know is the freely movable joint that involves the head of the femur fitting in the acetabulum of the hip bone so this joint can be kept healthy with simple buddha and butterfly pose so keep practicing yoga and to end this pose i will release back my legs into dandasana so simply straightening the both legs and placing hands on both sides and sitting in staff pose and this is the end of asana i will bring to you more asanas and more practice because i'm feeling very motivated because chip connections is joining hands with ireland india council to celebrate international day of yoga and we are calling it meet international yoga day which is happening on 20th of june so i will keep bringing you more and more yoga thank you so much for joining namaste