Chakrasana for Beginners l with preparatory poses l Archie's Yoga

Transcript

namaste everyone hope everybody's doing well so let's prepare for our first preparatory posture bhujangasana lying down on the chest keeping legs active to his pointed and snakes to chest almost where ribs are ending inhale and we'll lift the chest up keep squeezing the upper back elbow as close as you can keeping your hands slight and no stress on the shoulder checking the knees are off the floor here and use your lower back strength to lift the chest up we want to stay here for five to seven breaths relaxing for few seconds let's prepare for shalabhasana you're bringing hands under thighs lift hips up and shift your hands all the way under chin stays on the floor those acting knees straight inhale and start to lift the legs off I'm using my hands pushing on the thighs to lift legs a little more high making sure there is no stress on the neck continue breathing and with the breath we want to lift the legs up as high as you can straight holding it five to eight breaths and slowly releasing the posture relaxing for a few seconds go and prepare yourself for dhanurasana we are bending the knees here holding ankles shoulders back inhale and start to lift the chest up and with next inhalation lifting knees off the floor I am keeping my feet together your knees are slightly apart I delete the towards our point there but I am keeping the ankles flexed just to make the little more difficult so that I can walk on my spine little more effectively continue breathing and continue lifting up from both the sides after five to seven breaths releasing the posture let's take a child's pose just for three to four breaths straightening the spine gently and we are preparing for whoosh drisana camel pose you can fold the mat if you need to just to create that extra pairing keeping knees apart those are pointed ankles on the floor hands to lower back tighten the navel L book closer use your hands to push hips forward lifting the chest you can choose to stay here if this is too much for you only if you are ready you're sliding both hands on the foot push hips a little more forward and roll your head back all the way continue lifting the chest up if we can hold push Tristana and dhanurasana easily without putting too much effort which means you are ready for the chakras on abortion so practice these two poses for few weeks before attempting the final chakras in opposition I mean out of the posture they carefully move one hand on the hip done just to one side and slowly come back to Center Shashank a few seconds right I want to show you the arm position in the actual posture check my elbows are been here the common mistake is to move the elbows out in the final position walk on moving elbow closer your elbow and shoulder siren line bombs completely on floor and keeping this alignment you want to lift the body up straightening the elbow you should be able to feel the stretch on the upper back we'll do the same arm movement now in the lying down position depend for Sato bandhasana first check your feet in line with the hips hold your ankle knees were bent and we are lifting hips off the floor bring that chest close to chain and now focus on tightening thigh muscles and rotate them inwards kipping thighs actor will give you more strength to lift up the body in final chakras in opposition so make sure you practice that in this position exhale and slowly releasing hips tone we have eyes closed taking few deep breaths and imagine the posture mentally few seconds here let's prepare for the final position we have feet in line with the hips hands over shoulder fingertips pointing to shoulder checking elbows are not moving out like this and book close to each other pressing feet keeping ties active hips off the shore use your hands and lift the head up to bring top of the head on the floor adjusting elbows again you can choose to stay here for a few weeks until you gain some strength on your arms to lift the body up and once you are ready when you keep practicing you will know when you are ready you lift the head all the way up checking the balance is almost equal on feet and hence checking no stress on the shoulder and continue breathing remember to keep your eyes open initially if your feet are slightly turned out to the sidewall that's absolutely fine but eventually we want to have big toe and knee in one line tightening the thigh muscle and holding the position once we want to release the posture drop top of the head on the floor bringing back of the head spine on the floor and bring knees on the chest hugging the knees slightly and we are staying here few seconds I hope you found this helpful I'll see you in the next video take care