Day13 Iyengar inspired yoga/ Yoga for core, legs and stress

Transcript

welcome to my channel soul yoga with prayer as part of my anger inspired yoga series today is day 12. in today's sequence we are going to focus on legs core strength flexibility and balance so let's get centered on the yoga mat toes touching each other and let's raise our hands together and bend forward relaxing your shoulders and neck let me show sideways how it looks and let's place our hands on the yoga mat again bending forward and coming back again with a deep inhalation let's get centered again in a younger yoga the focus is initially on legs gradually to other parts of the body staying more than few seconds in stretching ourselves out of comfort zone in the yoga sequence let's move to rikshasana the tree pose placing the right foot on the inner left thigh keep a focal point ahead in front of you taking a couple of deep breaths in and let's set in one legged chair kokatasana and let's bend forward again with a deep breath stretching your spine as you bend forward you may hold your toes and feel the stretch in your legs and slowly with a deep breath in let's come up placing our palms together in namaste mudra from here let's move to the left leg for the tree pose of rikshasana tree poses are great for balance and concentration and let's now sit in one legged chair pose keep your left leg as straight as possible bending at your right knee and let's bend forward taking a deep breath in and pulling our toes stretching the spine now let us spread our feet more than hip width apart and hang our neck and the spine between the legs holding at the elbows placing your left palm between your feet twist to the right and to the left gazing up at your thumb couple of deep breaths ujjay breaths inhaling from your deep navel center from here let's move to thrikonasana the triangle pose both the feet are perpendicular to each other the right hand is extended up and you're bending towards your left gazing at your left thumb and this time placing your right palm next to your left foot twisting parivrata trikonasana let's turn to the right side trikonasana the triangle pose towards the right the left hand is this time extended up you're twisting and placing the left palm next to your right foot parivara the trikonas another twisted triangle triangle poses are great for a spine stretch and you like stoning now placing both the palms in the center and spreading your feet further apart try holding your feet with your palms and center of the skull on the yoga mat parighanasana feel the stretch in your glutes and the energy flowing there take deep breaths and relax in this pose slowly you may come up either you jump or you walk to the center close your eyes feel the energy flowing in the body feel the sensations take a deep breath in again bend forward and this time trying to grasp your right foot with your right hand i'm attempting and i'm losing my balance as you can see i have not edited anything in this video let's try to grasp the right toe with your left hand let me draw it again in yoga you focus on breathing whenever you are trying to balance as you can see i'm taking deep breaths as i balance on my left leg and release your leg taking a deep breath in again bend forward keeping your spine straight bend forward again and getting to the center now this time you are holding your left toe with the right hand and extending your left leg forward looking straight and balancing on the right leg and release your legs bend forward coming to the center taking a deep breath in let me demonstrate the reverse namaste place your palms together in namaste pose at your back and spread your feet more than hip width about bent back turning towards your right and keeping your feet glued to the yoga mat and forward touching your nose to the knee this is a modified version of trikonasana you should feel the stretch in your shoulders and you should relax in this pose continue with your reverse namaste taking a deep breath in let's come forward again and this time turning towards the right both the hands are behind the namaste at your waist and bend forward feeling the stretch in your legs and the glutes deep dry breaths you can place both the hands next to your foot if you are hurting at your wrist jai breaths exhalations being longer you may now come to the center hold your ankles and bend forward pada hastasana taking a deep breath in again and coming to namaste the center of the mat getting centered now let's prepare ourselves for virbatrivana warrior one trying to get here thigh parallel to the yoga mat the side angle pose the left bicep is extended above the ear touching the ear and looking straight forward deep inhalations and longer exhalations relaxing in this pose and this time gently sit on your right foot the martial art stretch clasping your hands behind and looking at your left at the ceiling continue breathing and you may spread your feet further apart the center of the skull again touching your yoga mat and holding your feet with your palms parighanasana continue breathing and this time get your left thigh parallel to the yoga mat the right bicep touching the ear looking straight ahead feel the stretch in the obliques and the strength in this asana hold the pose and now let's sit towards the right side of your martial art stretch clasping your hands behind twisting from the knee deep ujjayi breaths relaxing in the pose now you may come to the center bending again forward center of the skull on the yoga mat from here let's move into a more stretched part of the trikonasana feet are perpendicular to each either and further apart feeling the stretch in the legs you may come to the center get centered and let's let's repeat towards the right the stretch three kunasana now let's prepare ourselves for veer bhadra 1 warrior one both the feet in the same direction turn towards your right biceps touching the ears hands extended up deep ujjayi breaths stretch with every inhalation up now you may place your foot slightly closer to your right foot trying to straighten the right leg and sitting as if in a chair this is a beautiful stretch for your calves and ankles more modified veer bhadra one now let's move towards the left direction both the feet towards the same left hands extended up biceps touching the ears deep breaths now get your both feet closer to each other and sit as if you're sitting in a chair slowly may come up from here let's move to veerabhadra to warrior two feet are much ahead much away from each other perpendicular to each other the right thigh is parallel to the yoga mat from here let's move to veer bhadra 3 warrior 3 balancing on the right leg body parallel to the yoga mat the left leg is extended behind i'm losing my balance but i'm coming back again with my breaths i focus on a drishti point ahead in front of me we are about three and from here you can move into ada chandrasana placing the right palm ahead in front of the right foot and the left hand is extended above the half moon pose chandrasana facing both the hands next teachers are getting the feet together holding and pulling your toes bending forward now let's come back to the center eyes closed in namaste and couple of deep breaths let's prepare ourselves for warrior one two and three sequence to the left side feet further apart the left eye is as parallel to the yoga mat as possible hands extended shoulders relaxed like a warrior smiling face and relaxing in this pose from here let's move into warrior 3 balancing on the left leg the right leg is extended behind the entire body parallel to the yoga mat warrior 3 is a great pose for legs in the core improves concentration and strength from here you may move toward the chandrasana the left palm is ahead in front of the left foot the half moon pose from here placing both the palms ahead in front of you now you may come to the center pulling your toes and relaxing the spine stretching your legs now you may place your palms beneath your toes or just beneath your feet and give your spine a further stretch now take a deep breath in come to the center [Music] close your eyes couple of deep ujjay breaths from here get your feet hip width apart hands parallel to each other twist to the right twisting poses are great for rejection repeat to the left both the feet facing the screen extend your hands up and let's give our obliques a yoga stretch deep breaths from your navel center feeling the oxygen invigorating your navel center and coming to the center take a deep breath in and with exhalation bend to the left stretching the right oblique biceps touching the ears let me do the center palms folded couple of deep breaths from here let's get on to the yoga mat and prepare ourselves for navasana the boat pose body is in a v toes hands and eyes in the same plane gently lower your legs and the upper torso and hold and relax now you may clasp both the feet together as you lie on the yoga mat and bend up move up touching your toes relax let's repeat it again take a deep breath in and as you exhale inch forward touching your toes and relax coming to navasana again get into a v and you may lower your legs balancing yourself on your buttocks pressing the navel center and relaxing bend your right leg at your right knee bend forward and this time bend your left foot left leg at your left knee push your nose up to the knee now press the bent knees on the chest and move forward nose between the knees now now hold your toes like a little baby and stretch your hips massage your back and the spine on the yoga mat as you press it leaving no gap in your back you may again bend at your knees press your knees on the chest repeat pawan muktasana bend forward nose between the knees and release from here let's move into side stretches of the legs janusana bend your right leg the right foot touching the inner left thigh janushi shasana taking a deep breath in and bending forward holding your foot to your left feeling the stretch in the sides now let's place the right foot on the left thigh increasing the flexibility of your right foot a couple of deep breaths feeling the stretch you may release your legs now let's do janashirshasana version holding your left foot with both the hands this time stretching the right oblique slowly you may come up now place your right leg sideways take a deep breath in exhaling and bending forward continue breathing deeper dry breaths from the navel center gently come up place your left foot on the right thigh and bend forward now holding your toes with both the hands and bending sideways and take a deep breath in coming to the center now let's do pastry mothasana with both the legs placing your legs ahead in front of you taking a deep breath in bend forward continue breathing take a deep breath in and relax and come up lie down on the yoga mat hands head above your head legs perpendicular to the yoga mat prasarita padasana stages stage one couple of deep breaths belly button pressing on the yoga mat now gently lower your legs to 45 degrees feeling the pull at your belly button continue breathing gently lower the legs further down about 30 degrees and this time get into pavan mukhtasana pressing the knees on your chest and bending forward and you may also rock a little let's repeat prasarita padasana hands above the head or behind your ears gently lower the legs from a 90 degrees to 45 degrees feet together continue breathing further lower it down to 30 degrees and gently place your legs on the yoga mat and relax in shavasana feeling the energy tingling in the body gently pull up yourself into navasana you may do some swinging both poses turning at your waist hands touching your knees and from here quickly moving into halasana the plow pose the toes touching behind your head on the yoga mat or on the floor quickly moving into rocking boat pose swinging twisting as much as possible try touching the elbows on the knees couple of times feeling the strength of your core a strong core is a secret to great helpless and wellbeing coming quickly to plow pose and clasping your hands behind toes touching behind the head this time let's move into karna pandasana bending at your knees and touching your ears clasping your feet with your hands karna pindasana and you may hold your back with your hands sarvangasana chin tucked at the collarbone this is the queen of asanas the yoga poses great to improve stability and concentration legs straight up and you may i'll show you from a better angle the next step of sarvangasana extending your feet spreading them across and trying to hold the toes in sarvangasana from here you may have one leg extended up and the other foot behind your head and repeat the other side of the leg you may place both the legs perpendicular to each other sideways now getting both the feet together and again moving towards the right put the legs are perpendicular to each other and from here relax releasing from the pose let's give some twist to the spine with the cat core pose get on all the folds palms just beneath your shoulders and take a deep breath in up and pull up your spine and as you relax hang your spine down pull up your spine as if something is pulling it up from your ceiling and relax feel the stretch in your spine releasing all the tension and anxiety accumulated in your spine and relax now placing your palms ahead in front of you bending forward placing your chin on the yoga mat the chest is touching the yoga mat this is a great upper back stretch we are all hunched on our digital devices and laptops this is a great way to show our love let's move into bhujangasana lifting ourselves from the navel elbows touching the body and when you're ready you can straighten your hands up feeling the stretch in your spine and again moving to bhujangasana the elbows touching the body from here let's move to celebasana to the left side the chin is placed on the yoga mat the left leg is lifted up six to ten inches and you're repeating the same on the right side the chin is on the yoga mat relax get your feet together down and place your folded fists beneath the groin and lift your legs up chin on the yoga mat poorna salabasana the locust pose and you may release your legs from here let's move into dhanurasana giving your spine a complete stretch and with every inhalation you are pulling it further up and with every exhalation relaxing release your feet and from the same place let's move into downward dog pose adho mukha svanasana feet firmly planted on the yoga mat feel the stretch in the legs gently step between your hands bend forward and taking a deep breath in come to the center let's sit down just trying to get my hair tucked away let's sit with folded legs and twist to the right placing the left hand on the right knee and the left hand left knee has a right palm and twisting to the left ardha madsen drasman the spinal twist fold your right leg at your knee and let's twist to the left side holding your right foot with your left right hand left foot with the right hand this is this is a yoga pose famous for its confusion just remember that you're holding your right hand to the left foot and twisting back repeat from the other side add matsendrasana to the right side clasping your left hand with to your right foot and looking behind you can place your right hand behind taking support and relax let us sit in padmasana and prepare ourselves for breathing techniques after this powerful yoga sequence inspired by gurudeva anger remember to have a regular inhalation and as you exhale you flex your muscles of the stomach inside kapalbhati pranayam the fingertips of the index finger and the thumb touching each other sitting in padmasana spine straight and right eyes closed regular practice of kapalbhati pranayam is known to get you centered just focus on inhalation and quick exhalations rather focusing on exhalations will be better just ensure that your exhalation is along with pinching the stomach inside don't move your shoulders shoulders should be relaxed and stable hands relaxed and stable focus between your eyebrows continue quick exhalations and you may relax if you have more time you can continue with kapalbhati for 5 to 10 minutes relax and feel the sensation in your body energy flowing the prana you may stretch sideways giving your spine a final stretch and to your left keeping your eyes closed a nice left stretch and coming straight up let me demonstrate yoga mudra clasp your hands making a fist behind and bend forward in padmasana or even sukhasana or the regular folded legs then forward forehead touching the yoga mat come up and if time permits you can do one more round of breathing technique nadi shodhan pranayam alternate nostril breathing continue with alternate nostril breathing nadi shoddhantranayam come back to my channel share and the sequences of aygar yoga thank you