Reclined Leg Behind The Head | Supta Bhairavasana | Yoga Tutorial

Transcript

[Music] hi you guys welcome back to my channel my name is achi today practice is about how to do super by rafasana is to put the leg behind the head with lying down position let's do it together with me begin with one more first for quick warm-up okay open your leg inhale hands up exhale forward place your elbow elbows to the floor keep your spine lengthened both legs straight on here for five two more breaths inhale hands up and exhale put both hands to the right twist look back inhale handsome and drop hands to the legs look back inhale handsome and exhale bend your knees place right foot on left knee and bring left hand left arm on top your left foot and twist very good inhale hands up release the pose chain side left foot on top right knee and bring left arm close to the right left foot you can grab your right foot and twist loop back inhale release the pose come back forward and look for quick viola place your right foot on top left knee and right knee just under your left foot and bring elbows down to the floor very good inhale come up and take sides left knee on top right foot and left foot on top right knee and bring elbows down to the floor inhale come up and release so we here we gonna do two ways to go to sana so first this is text sitting position and we can put the leg put behind the head and another way is we laying down and put the head behind i put the leg behind the head let's do it for the first way any leg you can sorry you can start with left foot which one is more dominant for you with you can take right foot or you can take left foot i do left side bend right foot to the floor and now leave left foot up like this now try to bring the legs on top shoulders right knees yeah you can place left hand on the floor next head down try to put left foot on top of your head maybe i move a little bit forward on top of the head inhale exhale now pull the leg on top of your neck place the ankle out of your neck left hand down and pull the leg with your shoulder and pull left foot more down okay now hold left foot with your right hand extend your right leg forward now check side hold the left foot with your left hand now support your body with your right hand and bring the elbow down and slowly lie down yes and pull the left foot more down yes now you can widen and press the ankle left ankle with your head then you can release your leg down and you can stay here bring the knees to the chest okay and another way is lie down right away lie down okay lie down bend left knee and grab the foot with your hands bring the left knee down to the floor place left hand on top your leg like this now lift your head up and try to put the leg close to your neck inhale exhale do the same thing inhale and place the ankles under your head and push okay then clearly the pose you can change another leg bring the knees to the chest bring your side to side and relax so this is sutta you can practice this pose slowly slowly okay which way is easier for you better from sitting for sushi or just right away to lie down on the floor thank you so much for watching thank you for practice with me today and see you next time bye