Hatha Yoga | Traditional Yoga Practice | Full Body Class (All Levels)

Transcript

Hey my lovely yogis welcome back to my channel in this video I've got you a traditional ha practice focusing on posture controlled movement and lots of stretching we're going to be holding on to ASAS to increase strength attain great balance and connectedness of mind body and spirit and all you need for this class is just yourself a mat and an open mind and once you're ready hop onto the mat and let's begin We Begin The Practice coming to balasin sending glutes down to legs extending your arms in front and we stay here setting an intention for our practice today to stay in control of movement and breath as one Union pressing Palms to the mat coming onto elbows this time arching your back and trying to look straight as much as you can close your eyes and breathe into your back puppy dog extending one of your hands staying on fingertips and thinking to thread the other hand under to look up thread and the needle and switch the other side stay on fingertips actively stretching for shoulders and back now extend both your arms in front glute stays up onto spider fingers and gently pulsing [Music] down diving straight into the upward-facing dog readjust yourself aligning spine nice and straight hands go right under shoulders making sure the chin is away from chest and shoulders are away from ears gently guiding to turn to look behind on either side getting in that nice deep stretch and release on upper body curl the toes underneath reaching downward for ad mukas or downward facing dog the feet comes together lifting one leg up straight for the three-leg dog hold to breathe switch to the other side try to press upper body down to legs back to Center marching your legs out left and right walking the legs closer to the hands this time you're going to stay down for utas if you can reach the ground hold up let's hold your leg from wherever you are and try to press upper to lower body are aasin tabletop back extending arms right in front of you and looking straight making sure the legs are straight the back is straight and holding in for some core and all the way up to relax good work I hope you're feeling all these assens let's get into utat in or this squat legs are to the hip distance apart bending both your knees sending glutes down back hands either on Namaste or above your head parallel Palms come to together bringing your right elbow to the left knee and holding down for the twist seated Twisted chair and switch to the other side and down to aasin and slowly stacking up to midline move on to some deep squats this time you're going to open up both your legs toes are facing out lateral hands and fingers on Gan mutra tip your index touches your thumb holding this pose and slowly straighten your legs out aaish konas in reaching down with straight legs if you can you can you can get hold of your big toes if you're able to reach your toes else just hold your legs wherever you are and breathe both your hands down you can bend your knees if you want one hand down the other hand opens up and switch to the other side hands go back down getting hold of elbows for R do all and slowly stacking up to reach the top moving into massana or the Carl in pose open your legs nice and wide and sitting deep with bent legs hands on Namaste elbows go to the insides aiming to push your legs open back is straight for the most part just close your eyes and and breathing into your hips opening your hands if you want more open for chest and shoulder but the konin or the cobla pose feet comes together folding forward with extended arms both pose get hold of your ankles down to the glutes to lift your legs find your balance beautiful Asen to strengthen your core muscles if you feel like like you want to advance you can extend your legs out hands touching the leg or out straight and relax pimas forward fold hands up legs are separated to your hip distance Reaching Forward to fold your cells hold your leg wherever you are chin drops down to chest breathe you can also bend your knees in case if you're not able to reach fully down coming into camel pose or ustrasana onto legs taking both your hands right behind you opening chest in heart with chin up looking up let's do an advanced version of the camera an pose flexing your foot and taking one hand behind to reach your heel doing the same for the other side arching to look up if you feel this is hard or if you have a very intense lower back pain I would highly recommend to skip this Asen down to palas forehead down to the mat hands taken right behind Palms facing up and hold to breathe as we relax parasin or the plank pose hands on the shoulders coming up onto flexed foot back is nice and straight do not dip your hips up beautiful total body strengthening and toning happening pushing the body down to chatu ranga let's continue on the prone position hands are right under chest Buenas or the Cobra lifting halfway up to hold hands are tucked under THS shalash or the locus pose chin down to mat as we press upper body to lift both your legs up without bending your knees and as we relax getting straight into theasin or the PO pose Bend both your legs grab your foot opening the legs to reach up and holding here to look straight and with that we are getting into lie down Supine position back is flat on the mat getting hold of both your ankles and reaching up for satu bandhasana or pelvic Bridge reach to the highest point squeeze your glutes suck your belly in shoulders are pressing to the mat and ears are away from shoulders breathe [Music] [Music] slowly down to the mat put in padasana or the leg raise lifting both your legs up straight you can hold your legs in case if it's too much and stay here with back flat on the mat curas in feet together knees apart hands go to the insides of your legs and try to lift your upper body towards legs cocon [Music] yourself straight down to happy baby or on in the palas open your legs out getting hold of your big toes if you can else you can just hold your legs and stay here as we try to open nice and wide and take every exhale as we breathe down to hips and relax both your legs go to one side extending the opposite arm and gazing to the um supat andrain switch to the other side drop extend and breathe sip the but theasin or the supine butterfly pose feet together knees apart matasa or the fish pose extend your legs out straight let's come up to elbows Palms pressing down to mat and trying to look upwards seal your lips and looking behind stay here as you breathe normally through nose and with that we come to se The Possession on the mat sliding one hand down the side extend the other above head and switch to the other side hand to the opposite knee turn to look back your chin goes parallel to shoulder twisting spine as much as you can and switch to the other side interlock your fingers taking the hands right behind head chin up to Sky as we relax the shoulder blades down and with that let's bow down to the mat taking a big inhale hands up Palms [Music] together exhaling down to Heart Center bowing down to the mat and to your beautiful body for all the Arenas that you are capable to hold on to and I really hope that this made you feel good and please do come back to this practice whenever your body craves for it thank you so so much for moving it until next time namaste [Music]