How to Marichyasana A & C with Preparatory asana practice ll Ashtanga Yoga ll Archie's Yoga

Transcript

now must everyone we are preparing shoulder and upper back first to get into my reach at a and C posture so let's start with the standing position take a strap or a simple belt like this push hands away from each other you are keeping hands and shoulder in one line with the inhalation we are stretching arms up exhale and move it up and continue moving at your own pace do I move the arms behind the ear as much as you can and move it down we want to hold the posture now so continue stretching arm upwards hands away from each other and arms behind the ears at the same time tight navel and we are breathing it through chest exhale I am slowly releasing moving on to prasarita see three to four feet two mediums does rotate shoulder inwards and gently push your arms back interlock the fingers lift the chest exhale and start to move forward depressing hands on to each other and with exhalation we want to rotate shoulders as much as you can stretching hands towards your front wall we can have me softly been if there is any discomfort on the lower back otherwise work on straightening knees as well that we will walk on hip opening to staying here five to nine breaths bend the knees softly as to him and slowly come up both the heels in one line right me been rotating left thigh inwards and check the middle of the chest comes on the right thigh naval in a stretch left on forward and then slowly try and move left shoulder outside your right knee keep moving and interesting ideally you drop the hand down but if you have just started this practice you will join the palms together like this right elbow pointing up keeping both the hips in one line depressing left outer edge of the foot and if that's easy for you we are dropping left hand outside the right foot and stretch right up over your head create that one straight line with that stretched arm and your back leg looking at your middle finger you want to stay here five to nine breaths you will practice the same posture on the left side as well you can pause the video and practice here I'll move on to the next posture starting from then does not bend the right knee right foot outside right hip left hand next to left hip stretching right arm up and bringing middle part of the torso in line with your left thigh as we exhale we are moving right hand outside left foot walk on bringing shoulder in one straight line as we exhale we want to move torso forward this is going to be a beginners version of my reach ah a focus on moving right knee close to right shoulder and the torso moving forward towards the foot if we start finding this easy you will lift the chest up half away and from here rotate right shoulder inwards stretching the arm around your right shin left shoulder moving inwards and stretching back work on straightening both the shoulders first I want to show you the posture from this side so that you get the better idea checking here both the shoulder both the arms you might be somewhere half away here or catching only the finger which is absolutely fine if you are holding the wrist your right hand will hold the left wrist now focus on moving torso forward towards the foot and the right hip is off the floor you will do the same posture on the other side as well for five to seven breaths going on to my reach I see the foot placement same as my leech ie right foot outside your right hip lean forward a little pushing right knee closer and the same movement like pirate the posture konasana we had moved the left shoulder outside squeeze your abdomen as much as you can and create a twist for picking her they can have right hand on the floor or you can wrap it around your back the knee goes closer to outer left ribcage showing in the posture from the side now right snake closer your left elbow out leaning forward a little and rotate your shoulder inward around the shin right shoulder rotation inward again lean forward a little until you create that by the interlocking finger or catching the wrist if you're attaching rest your left hand will hold the right wrist start to move your torso towards back wall a little and continue twisting with exhalation checking both the foot stays equally on the floor show you the posture on the left side as well so that you get a better idea about the arm placement check the foot outside left hip moving me inward right shoulder goes outside rotating both the shoulders moving forward and creating that bind if you see there is no gap between your ribcage and Denis keep squeezing navel lengthen the spine exhale and create that twist checking right heel and left foot equally I placed on the floor and now Walker straightening left elbow so you use that right hand pushing that left hand up holding the posture 5 to 7 greats I hope you find this helpful thank you for watching I'll see you in the next video take care