FULL BODY YOGA SEQUENCE | FLEXIBILITY & STRENGTH | SHRADDHA YOGA

Transcript

we'll start with an omkar inhale [Music] now gently release your palms and neck rotations left to right inhaling back exhaling forward inhaling back exhaling forward right to left inhale exhale inhale exhale now keep your palms on your shoulders make the elbows meet and then inhaling take the elbows back exhaling forward inhaling back exhaling forward inhale exhale we'll do this for five times and then five times in the opposite direction inhale exhaling forward now keep your palms on the waist feet shoulder width apart and move the waist three times clockwise and three times anti-clockwise it's a very good warmer for the hips and the spine move gently slowly and breathe now bring your feet together bend your knees palms on the knees and move the knees back and forward in circles five times clockwise and five times anti-clockwise now balance on your right leg and lift your left leg like this and with exhalation straighten the left leg inhalation bend it again you can also take support of the wall for doing this try to maintain the balance and breathe normally same thing opposite side lifting your right leg and exhale and straighten inhale and down exhale and straighten inhale and down keep your shoulders relaxed now we'll go side to side for a light extension of the whole body so inhaling extend the body exhaling down inhale extend exhaling down mild and gentle movements and one more time inhale exhale now we'll come to a sitting pose and keep the left palm on the right knee right hand behind the back and twist to the right side keeping the spine long and the shoulders relaxed will breathe in this twist and from here we'll go to the opposite side right palm on the left knee left hand behind the back and twist to your left again lengthening the spine keeping the shoulders relaxed and breath soft now again keeping your left palm on your right knee take your right hand to the left side the whole right side of the body is in a beautiful extension in this pose breathe through this extension keep lifting your chest towards the sky and breathe now coming back right palm on the left knee left hand to the right side lifting your chest towards the ceiling lifting your abdomen towards the ceiling breathing into the left side of the body and gently coming back now going into a twist tuck your left knee in and the right foot crossing the knee like this you can also keep your right foot free or you can keep it like this and now the left elbow across the right knee you can also use your left palm and keep your right hand behind your back keeping the spine long you twist to the right side the shoulders are broad and wide and the neck is relaxed and breathe and slowly come back same thing opposite side tucking the right knee in and the left foot crossing the knee twist to your left make sure you're sitting on both the buttocks and you're breathing into this twist and slowly relax now put your right shin down and the left shin up in the square pose and extend your body in a forward fold like this keep your shoulders relaxed and breath soft you can also keep your palms like this on the floor if the stretch is too much and continuously breathe into your left glute thing opposite side this time the left shin is down and the right shin is up keeping the spine long extend into a forward fold and breathe into the right glute and slowly come back now bring your feet together and hold your knees and bow your head down to the knees relax here for a while breathe into the spine now lifting your head up spread your right leg in front of you the left foot is tugged in to the inner thigh of the right leg now inhaling you will lift your hands and exhaling go for a forward fold on your right leg keep your spine long and breath soft and breathe into the stretch on your right hamstring now straighten your left leg in front of you and tuck the right foot in and go for a forward fold on your left leg breathing into the left hamstring and keeping the shoulders broad and wide and now slowly come back now bring your feet together in namaste and breathe into the inner thighs and if possible go for a forward fold in this pose if not possible stay right where you were and if it is comfortable go further deep into the pose and slowly come back now straightening both the legs in front of you inhaling lifting your arms and exhale go for a seated forward fold keep your knees grounded and wherever your palms can reach the toe ankle stay there and breathe into your hamstrings remember to keep your spine long and breath soft and slowly come back now keep your knees bent and lift your buttocks up lift from your tummy lift from your armpit hang your head back and breathe and slowly buttocks on the floor now keeping the feet apart and lifting your buttocks and pushing the knees away with the help of the elbows and joining the palms in namaste and coming into this malasana pose keep the spine long and breathe gently now lifting yourself up straightening the knees extending your armpit holding the elbows and going for a forward fold breathing in this forward fold letting yourself lose as you turn to the right stay there and to your left keeping both the knees straight and strong here and slowly coming back to standing pose now increasing the distance between your feet to two feet left palm on the abdomen take your right arm to the left side and left arm to the right side inhaling extend exhaling back inhale extend exhaling back keep going side to side for five counts on each side keep the leg strong and the buttocks in place now take three feet distance between your feet turn your right foot outwards and bend to the right side in triconasan look forward or look up towards the left palm and breathe into this nice side extension slowly coming back turn your right foot in and the left foot out and go to the left side keep lifting your chest and abdomen away from the floor and keep the back leg strong slowly coming back turn the left foot in and the right foot out and sit on your right thigh into warrior two now put your right elbow on the knee and go to a side extension like this extend your left arm behind the ear and keep the back leg strong and steady now slowly coming back right foot in and the left foot out sit on the left thigh and place your elbow on the knee and extend your right arm behind the right ear try to sink your pelvis towards the floor and coming back now again turning the left foot in and the right foot out turning the body towards the right leg and sitting on the right thigh extending your arms in the air and coming to warrior one the back foot is 45 degree inwards same thing on the opposite side turning the body towards the left leg and sitting on the left thigh keep the arms extended and the back foot grounded now slowly coming up now keeping both the feet turned inside going for a forward fold in the wide angle pose the legs are strong and the spine is long and see if the palms will reach the floor if not keep the palms on the waist and face is towards the floor breathing into the inner thighs now keeping the palms on the waist bend your knees slightly to come up now turn the feet outwards 45 degree and sit in the sumo pose or the goddess pose palms on the waist spine is straight and sink your pelvis as deep as possible and come up to the front edge of the mat feet hip width apart and sitting into the chair pose as you push the hips back and draw the navel in now slowly coming up extending the arms parallel to the floor the navel is engaged and keeping the palms towards the feet going into a forward fold like this if the palms are not reaching the floor you can put the palms on the ankles from here going into a downward facing dog feet grounded palms spread nicely armpit extended enable engaged now start bending the knees one by one right left right left and slowly put your knees down and come to a table top position now keep your left hand behind the head and twist to the left side inhaling twist exhaling come back keep the right elbow straight and twist with your upper body completely now same thing opposite side right hand behind the head inhaling twist exhaling down inhale twist exhale down and slowly come back now extend your right leg behind and with exhalation bring it to the right elbow inhale extend exhaling crunch inhale extend exhale crunch inhale extend exhale crunch now same thing on the opposite side extend your left leg exhaling crunch inhale extend exhale crunch inhale and exhale inhale exhale inhale and exhale inhale and exhale from here bring your right foot between the palms slide your left knee slightly backwards and sink your pelvis towards the floor put your palms on your right knee if possible and lift your chest away from the knee if this is not acceptable keep your palms back on the floor and breathe in this pose now take your right leg back and bring your left foot between the palms slide your right knee slightly backwards and put your palms on the knees lift your chest away from the knee and breathe in this pose keep your shoulders relaxed and pelvis sinking towards the floor now take your left leg back now lift your knees up and go into a downward facing dog extending the armpit and lifting the hips up now slowly slide forward and bring your right knee between the palms into a pigeon pose make sure both the buttocks are on the floor inhaling lift your chest out exhaling go for a forward fold in this pose breathe into your right glute now come back take your right knee back and bring your left knee between the palms make sure both the buttocks are on the floor inhaling lift the chest out exhaling go for a forward fold breathing into the left glute this time keeping the shoulders relaxed and slowly coming back lie down on the floor now keeping the palms by the side of the chest with the feet parallel lift up into an upward facing dog shoulders abroad chest is lifting up and breathe into the arch of your lower back slowly go back to the floor and one more time lift yourself up breathe into your heart keeping the elbow straight and slowly come down now bring your heels to the hips hold your ankles shoulders are relaxed forehead towards the floor inhaling lift all the way up on your abdomen stay there for five and with exhalation bring your shoulder and knee down together now lifting yourself up from here bringing the toes together and the knees apart relaxing in a child's pose and letting the shoulders become broad and wide and breathe and relax now lying down on your back bending the knees bringing the knees to the chest in pavan mukhtasan and rocking softly side to side breathing in that nice stretch from your lower back to the buttocks to the hamstrings [Music] now keep your palms behind the head take a nice inhale exhaling drop the knees to the right side look to your left inhaling come up exhaling left side inhale exhaling right inhale exhaling left inhaling up exhaling drop inhale exhaling drop relax yourself in this twisting pose now bring your feet together hold your feet with your hands and start rocking side to side again trying to drop your right knee to the floor then the left now lift your head all the way up towards your toes as much as possible now put your head on the floor straighten the legs now interlace your fingers and extend your arms above the head extend the feet point the toes to the opposite direction and relax and one more time extend the arms and the feet in the opposite direction and relax now bring your feet together and drop your knees apart palms by the side of your body palms facing upwards and lie down in this position let yourself go relaxing here completely and breathing in the pose letting the knee sink to the floor letting the inner thighs stretch out and slowly straightening the legs and lying down in shove