DYNAMIC YOGA ( BAI 6)
Inhale slowly bring your arms up..exhale bring to heart
center... close your eyes...chin down...observe the normal breath...relaxe your
body and mind...**************************** slowly open your eyes...chin
up...namaste 1...welcome to dynamic yoga...dynamic yoga is a powerful yoga to
strengthen your body...and for cardio work out...inhale bring your arms
up...exhale slowly bring your arms down...fold your fingers and rotate your arms...1...2....3....4....5...6....7...8.....9...10...now
reverse...10...9...8.....7..6.....5....4...3....2....1..now place your hands on
your waist...inhale step backy our right foot and raise your right leg
up...exhale back...inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, one more.. inhale...exhale, now bring your arms
up...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, two
more...inhale...exhale, inhale...ex
hale, last one... inhale...hold.. join your hands...beginners
can take support...hold 6.....5....4.....3.....2.....1...exhale...shake your legs...again
place your hands on your waist...step back your left foot...inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, one more...inhale...exhale, bring your arms
up...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale
, inhale...exhale, two
more...inhale...exhale, inhale...exhale... last...inhale hold...beginners take
support... stay here...6....5....4.....3....2....1...exhale...shake your legs...feet
a party about 2 feet...take your arms back...interlock your fingers...inhale
push your hip forward...stretch your arms down...arch back...look
back...beginners just look up...exhale bend forward...swing your spine 2
times...1...2...inhale back...exhale 1...2...inhale back...exhale
1...2...inhale back...exhale 1...2...inhale back...exhale 1...2...inhale
back...exhale 1...2...inhale bac
k...exhale 1...2...two more...inhale back...exhale 1...2...inhale back...exhale 1...2...inhale back...exhale 1...2...inhale back...hold...open shoulders...push your hip forward..stretch your arms down...multi look back...5....4....3....2....1...exhale bend forward...swing yours pine up and down...6....5.....4....3.....2....1...inhale up...exhale release your hands...inhale bring your arms up shoulder level.. exhale now place your right hand on your belly...bend right give strokes two times...1....2...inhale center...exhale....left...1....2...inhale...exhale 1...2..., inhale...exhale 1...2...,inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2...inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., two more...inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2...last...inhale...exhale 1...2...open shoulders...look straight...multi join your both hands...interlock your fingers...open shoulders..if you can look up...6....5....4....3.....2....1...inhale center...exhale...1....2...open shoulders...look straight...multi..interlock your fingers...look
k...exhale 1...2...two more...inhale back...exhale 1...2...inhale back...exhale 1...2...inhale back...exhale 1...2...inhale back...hold...open shoulders...push your hip forward..stretch your arms down...multi look back...5....4....3....2....1...exhale bend forward...swing yours pine up and down...6....5.....4....3.....2....1...inhale up...exhale release your hands...inhale bring your arms up shoulder level.. exhale now place your right hand on your belly...bend right give strokes two times...1....2...inhale center...exhale....left...1....2...inhale...exhale 1...2..., inhale...exhale 1...2...,inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2...inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., two more...inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2..., inhale...exhale 1...2...last...inhale...exhale 1...2...open shoulders...look straight...multi join your both hands...interlock your fingers...open shoulders..if you can look up...6....5....4....3.....2....1...inhale center...exhale...1....2...open shoulders...look straight...multi..interlock your fingers...look
up...6....5.....4.....3.....2.....1...inhale center...exhale bring you rarms
down shoulder level....twist your spine right...keep your right elbow
straight...inhale center...exhale...inhale...exhale...,inhale...exhale...,
inhale...exhale..., inhale...exhale..., inhale...exhale..., inhale...exhale...,
inhale...exhale..., fast inhale...exhale..., inhale...exhale...,
inhale...exhale..., inhale...exhale..., inhale...exhale..., inhale...exhale...,
2 more...inhale...exhale.... inhale...exhale..., inhale...exhale...,
inhale...exhale..., last...inhale...exhale...twist yours pine...right elbow
straight... beginners look back...multi look right or corner of the
room...6....5.....4....3....2....1...inhale center...exhale
left...6....5....4....3.....2.....1....inhale center...exhale bring your arms forward...interlock
your fingers...openyourpalms out...feet some more wide about 3 feet...toes
facing forward...inhale ...exhale now slowly bend your right knee...beginners
can take support...multi stretch your arms forward...look forward...inhale
center...exhale left...inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,fast...inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...,inhale...exhale...
last inhale...exhale...right stretch your arms forward...toes
facing forward...beginners
take support..and look forward...6....5....4....3.....2.....1...inhale
center...exhale left...6.....5....4.....3....2.....1...inhale center...exhale
now slowly turn your toes out...hip down...align your thighs parellel to the
floor...calf 90 degrees...and now slowly stretch your arms forward...bend forward...look
forward...beginners drop your elbows o yourknees...and look down...if you can
look forward...6...stretch your arms...5....4.....3.....2.....1...inhale now
slowly up...exhale jump center...shake your legs...relax your thighs....come forward
all of you please...come front of your mat...feet together..inhale bring your
arms up...join your hands...exhale bring your hands to heart center...close
your eyes...enjoy the rhythm of your breath...until it becomes normal...slowly open
your eyes...now 6 rounds dynamic salutations with jump...inhale arch back...push
your hip forward...open shoulders...look up...exhale bend forward...catch your
ankle..touch your forehead on the knee or sim bone...inhale bend your knees...hip
down...stretc
h your arms shoulder level...drop the hands exhale jump
back...plank..multi chaturanga...beginners drop your knees..chest and chin on
the floor...inhale upward...stretchyourtoes back...open shoulders...look
up...exhale downward...inhale jump between the hands...stretch your arms...bend
your knees..open shoulders look forward...exhale front bend...inhale arch
back...exhale namaste...remebers the steps...inhale arch back...exhale front
bend...inhale hip down...look forward...exhale jump back
plank...chaturanga...inhale upward...exhale down ward...inhale jump between
the
hands...hip down look forward...exhale front bend...inhale arch back...exhale
namaste...,inhale arch back...exhale namaste...remebers the steps...
inhale arch back...exhale front bend...inhale hip
down...look forward...exhale jump back plank...chaturanga...inhale
upward...exhale down ward...inhale jump between the hands...hip down look forward...exhale
front bend...inhale arch back...exhale namaste...
inhale arch back...exhale namaste...remebers the
steps...inhale arch back...exhale front bend...inhale hip down...look forward...exhale
jump back plank...chaturanga...inhale upward...exhale down ward...inhale jump
between the hands...hip down look forward...exhale front bend...inhale arch
back...exhale namaste...two more come on fast..
inhale arch back...exhale front bend...inhale hip
down...look forward...exhale jump back plank...chaturanga...inhale
upward...
exhale down ward...inhale jump between the hands...hip down look forward...exhale front bend...inhale arch back...exhale namaste...one more...
exhale down ward...inhale jump between the hands...hip down look forward...exhale front bend...inhale arch back...exhale namaste...one more...
inhale arch back...exhale front bend...inhale hip
down.....exhale jump back....chaturanga...inhale upward...exhale down
ward...inhale jump between the hands...hip down look forward...exhale front
bend...inhale arch back...exhale namaste... last one...
inhale arch back...exhale front bend...inhale hip
down.....exhale jump back....chaturanga...inhale up...exhale down...inhale jump
between the hands...hip down look forward...exhale front bend...inhale arch
back...exhale namaste...
close your eyes... enjoy the rhythm of your breath...
slowly open your eyes...now the dynamic yoga flow...inhale
arch back...push your hip more forward...open shoulders...look
up...hold...5....4....3....2....1..now slowly bend your knees...hip
down...beginners look forward...multi can look up...chair pose..hold
5....4.....3....2....1...inhale bring your arms down shoulder level...exhale
now slowly drop your buttocks...roll back up...stretch your legs up...shoulder
stand...knees straight...toes
out...6....5.....4.....3....2.....1...inhale..roll up come to previous
position...exhale jump back...plank...hip center...look forward...here right
leg up and down a little for 10 times...ready...1....2.....3....right
leg...4....5....6.....7....8....9...10...hold...beginners drop your left knee...and
look forward...stay here...6....5....4....3..look forward....2.....1...exhale drop
your right leg...same with your left
leg...1...2....3....4....5....6....7....8...9....10...hold...look forward...beginners
drop your right knee...6....5....4.....3.....2....1...exhale drop your left foot...dro
p
your knees..chest and chin on the floor...here...listen...inhale fold your
knees...exhale push your body back...child pose...relax for fews
seconds...inhale push your hip forward...upward facing dog...Elbows
straight...open shoukders,..look up...multi keep your right hand center...stretch
your left arm forward...hold....6....5....4...3....2....1...exhale drop your
left hand...keep your toes...push your hip up...downward...heels down...head
down...hold.. 6...5....4....3.....2....1...here inhale...bring your right foot
between the hands...now drop your left heel...exhale raise your rams shoulder
level...raise your body up...slant...here inhale slowly keep your knee
staright....do not change the angle of your body...body should be 60 degrees
slant...exhale bend your k
nee...look diagnal...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, two more inhale...exhale, inhale...exhale, one more inhale...exhale, come on last...inhale...exhale...body slant 60 degrees...multi bring your arms up join your hands...beginners just stay like this...if you want support...drop your hands on the knee...if you can stretch your arms...6...5.....4....3....2......1...inhale knee staraight...exhale turn left and slowly bend forward...catch your ankles...stretch your spine down...drop your crown of the head on the floor..hold 6....5....4....3.....2.....1...inhale up...now turn your left toes out...turn your body left...exhale bend your knee...hip down...look diagnal...inhale knee straight....exhale knee bend...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, 2 more inhale...exhale, inhale...exhale, one more inhale...exhale, last inhale...exhale down...beginners just hold...multi bring your arms up towards the head...keep your head between the arms...beginnera if cannot drop your hands on the knee...6....5......4....3.....2....1...inhale drop the hands....exhale take your left leg back...downward...heels down...head down...hold ..6...5....4.....3....2.....1...here again inhale bring your right foot between the hands...multi drop your left heel...bring your arms up...join your hands...open shoulders...look up...great warrior...beginners can drop your knee...hold...6....5....4....3.....2....1....inhale knee staright...bring your arms down shoulder level...now slowly turn your body left...toes facing forward...take your arms back...interlock your fingers...exhale bend forward..drop your crown of the head on the floor...hold....6.....5......4.....3....2....1....inhale slowly up...bring your arms up shoulder level...now turn your left toes out...bend your left knee...turn your body left...hip down...bring your arms up...join your hands...open shoulders...great warrior...beginners drop your knee...6....5....4....3....2....1...inhale drop the hands...heel up...look forward...exhale take your left leg back.. downward...6....5....4....3....2....1...bend your knees...inhale jump between the hands...exhale front bend... catch your ankle...touch your forehead on the knee or sim bone...multi catch your wrists behind your ankles...6....5....4.....3.....2.....1...inhale arch back...push your hip more forward...open shoulders...5....4.....3....2.....1...again bend your knees chair pose...open shoulders..look up...beginners can look forward...6....5....4....3.....2.....1....inhale again bring arms down to shoulder level...exhale roll back...go to plaw pose...stretch your arms back...drop your feet behind your head...beginners can keep support your hands on the waist...6....5.....4.....3......2.....1....inhale give a roll up...come to previous position...exhale jump back...plank...here hand center...and turn your whole body left...raise your left arm...beginners can drop your right knee...hold...6.....5.....4...keep smile....3.....2.....1....exhale drop the hands...now place yo
nee...look diagnal...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, two more inhale...exhale, inhale...exhale, one more inhale...exhale, come on last...inhale...exhale...body slant 60 degrees...multi bring your arms up join your hands...beginners just stay like this...if you want support...drop your hands on the knee...if you can stretch your arms...6...5.....4....3....2......1...inhale knee staraight...exhale turn left and slowly bend forward...catch your ankles...stretch your spine down...drop your crown of the head on the floor..hold 6....5....4....3.....2.....1...inhale up...now turn your left toes out...turn your body left...exhale bend your knee...hip down...look diagnal...inhale knee straight....exhale knee bend...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, 2 more inhale...exhale, inhale...exhale, one more inhale...exhale, last inhale...exhale down...beginners just hold...multi bring your arms up towards the head...keep your head between the arms...beginnera if cannot drop your hands on the knee...6....5......4....3.....2....1...inhale drop the hands....exhale take your left leg back...downward...heels down...head down...hold ..6...5....4.....3....2.....1...here again inhale bring your right foot between the hands...multi drop your left heel...bring your arms up...join your hands...open shoulders...look up...great warrior...beginners can drop your knee...hold...6....5....4....3.....2....1....inhale knee staright...bring your arms down shoulder level...now slowly turn your body left...toes facing forward...take your arms back...interlock your fingers...exhale bend forward..drop your crown of the head on the floor...hold....6.....5......4.....3....2....1....inhale slowly up...bring your arms up shoulder level...now turn your left toes out...bend your left knee...turn your body left...hip down...bring your arms up...join your hands...open shoulders...great warrior...beginners drop your knee...6....5....4....3....2....1...inhale drop the hands...heel up...look forward...exhale take your left leg back.. downward...6....5....4....3....2....1...bend your knees...inhale jump between the hands...exhale front bend... catch your ankle...touch your forehead on the knee or sim bone...multi catch your wrists behind your ankles...6....5....4.....3.....2.....1...inhale arch back...push your hip more forward...open shoulders...5....4.....3....2.....1...again bend your knees chair pose...open shoulders..look up...beginners can look forward...6....5....4....3.....2.....1....inhale again bring arms down to shoulder level...exhale roll back...go to plaw pose...stretch your arms back...drop your feet behind your head...beginners can keep support your hands on the waist...6....5.....4.....3......2.....1....inhale give a roll up...come to previous position...exhale jump back...plank...here hand center...and turn your whole body left...raise your left arm...beginners can drop your right knee...hold...6.....5.....4...keep smile....3.....2.....1....exhale drop the hands...now place yo
ur left hand center...inhale drop your heels...turn
your whole body right...raise your right arm up... look up...beginners drop
your left knee...6....5
.....4......3.....2.....1....exhale drop the hands...Elbows straight..open shoulders...look forward...here slowly bend your elbows...balance your whole body wait on your hands and toes...chaturanga...beginners can drop your knees...chest up...6.....5.....4....3.....2.....1....inhale upward...stretch urtoes back...open shoulders...here place your left hand center...and raise your right arm...multi if you can up or forward....6...5...4.....3....2....1... exhale drop your right hand...foldyourboth knees...exhale hip back...child pose...relax for 10 seconds...
.....4......3.....2.....1....exhale drop the hands...Elbows straight..open shoulders...look forward...here slowly bend your elbows...balance your whole body wait on your hands and toes...chaturanga...beginners can drop your knees...chest up...6.....5.....4....3.....2.....1....inhale upward...stretch urtoes back...open shoulders...here place your left hand center...and raise your right arm...multi if you can up or forward....6...5...4.....3....2....1... exhale drop your right hand...foldyourboth knees...exhale hip back...child pose...relax for 10 seconds...
inhale slowly push your hip forward...cat pose...knees
apart..open shoulder...look forward...beginners just stay in cat
pose...multi...please go to downward...all of you inhale and raise your right
leg up as much as you can...exhale...fold your right knee...touch your right knee
on the left elbow...and right elbow...inhale uo...exhale left...right..inhale
up...exhale left...look forward..right..inhale up...exhale
left...right...inhale up, exhale left...right...inhale up, exhale
left...right...inhale up, exhale left...right...inhale up, one more..exhale
left...right...inhale up...last exhale left...right...inhale up...knee
straight...open shoulders...head down...multi..if you can chin up...look forward...6....5....4.....3.....2.....1...beginners
knee up...exhale bring your right foot between the hands...here slowly take
your right hand out...hands a bit out fromyourmat...bend your elbows...shoulders
parellel to th ground...beginners just look forward...multi raise your right
leg...stretch your knee...toes...and look at the toes..if you cannot...dropyourhand
for support...6....5....4....3....down..elbows bend....2....1...inhale..now
slowly take yo
ur right leg back...downward...hold...6....5....4.....3.....2....1...inhale left leg up...knee straight...toes out...head down...exhale right heel up...hip down...fold your left knee...touch on right elbow...left elbow...inhale up...exhale...right...left ...inhale up, exhale...right...lef
ur right leg back...downward...hold...6....5....4.....3.....2....1...inhale left leg up...knee straight...toes out...head down...exhale right heel up...hip down...fold your left knee...touch on right elbow...left elbow...inhale up...exhale...right...left ...inhale up, exhale...right...lef
t ...inhale up,
exhale...right...left ...inhale up, exhale...right...left ...inhale up, exhale...right...left
...inhale up, one more,...exhale...right...left ...inhale
up...exhale...right...left ...inhale up...last exhale...right...left ...inhale
up... beginners look forward...multi if you can look forward...6....5..knee
straight.....4.....3....2....1...exhale...now bring your left foot between the
hands...beginners knee up...keep your toes, knee up...and take your left hand
out...slide your hands a bit out....bend your elbows...align your shoulders
parellel to the ground...beginners just look forward...multi if you can slowly raise
your left foot up...knee straight...toes out...look at the left
toes....6.....5....4.....
3....2....1...inhale up...exhale drop your leg
back...downward...hold...6....5....4.....3....2....1...bend your knees...inhale
jump between the hands...exhale..beginners keep your hands under the
heels...multi..stretch your hands back...6....5....4....3.....2....1....inhale
arch back...exhale namaste...now slowly bring your hands down...keep your hands
beside your hip...gently close your eyes...for few seconds become aware of your
body...and it's vibrations...focus your mind on the body...observe the finger
tips...feel the vibrations...all around your body...
now slowly open your eyes...shake your legs...plase go
center of your mat...and sit in easy posture...sit comfortable...multi take
chinmudra...beginners take dhyanmudra...relax your shoulder and spine....gently close your eyes...for one
minute...become aware of the flow of your breath...observe the breath...
yoga means..union...the union of breath and mind firstly
slowly open your eyes...release your mudra...slowly release
your legs..stretch your legs forward...shake your legs...feet a bit
closer...now place your hands beside your buttocks...slide your hands a bit back...keep
your elbows straight...open shoulders...now sl
owly inhale and slowly push your hip up as much as you can... beginners can bend your knee...reverse plank...exhale dropyourhip...stretch your arms forward...front bend...inhale slide your hands back...hip up...exhale...inhale...exhale, inhale...exhale , inhale...exhale , inhale...exhale , two more..inhale...exhale , inhale...exhale , last...inhale....up...push your hip as much as you can...open shoulders...dropur head back.....hold...5.....4.....3.....2....1.....exhale...drop the hip and stretch your arms forward front bend...catch your heels or ankles wherever you can...suck your belly...and touch your forehead on the knee or sim bone...6....5.....4....3.....2.....1...inhale up...exhale slowly bring your arms down...now open your hip...feet apart...stretch as
owly inhale and slowly push your hip up as much as you can... beginners can bend your knee...reverse plank...exhale dropyourhip...stretch your arms forward...front bend...inhale slide your hands back...hip up...exhale...inhale...exhale, inhale...exhale , inhale...exhale , inhale...exhale , two more..inhale...exhale , inhale...exhale , last...inhale....up...push your hip as much as you can...open shoulders...dropur head back.....hold...5.....4.....3.....2....1.....exhale...drop the hip and stretch your arms forward front bend...catch your heels or ankles wherever you can...suck your belly...and touch your forehead on the knee or sim bone...6....5.....4....3.....2.....1...inhale up...exhale slowly bring your arms down...now open your hip...feet apart...stretch as
much as you can...beginners
can keep closer...inhale now slowly bring your arms up shoulder level...exhale twist
your spine...place your right hand on the waist...catch your right heel with
your left hand...stretch your spine...drop your elbow...touch your forehead on
the knee or sim bone...inhale center...arms shoulder level...palms facing forward...exhale...inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, come on fast..inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, come on last inhale...exhale
catch your heel or ankle...drop your forehead on the knee or out side of your
sim bone...6....5....4.....3....2....1...inhale center...exhale
opposit....6.....5....4....3....2.....1...inhale center...now palms facing
down...now exhale catch your left thigh with your right hand...and bend
right...cat
ch your left toe or heel...open shoulders...look up...inhale center...exhale left..., inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, fast...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, last inhale...exhale...try as much as you can...catch your toes...multi if you can catch your foot or heel with both hands...try to drop your shoulder...6....5.....4....3.....2....1....inhale center...exhale...6.....5.....4.....3.....2.....1...inhale center...open shoulders....palms facing forward...beginners drop your hands....and slowly slide your hands back...multi...now slowly hold your body...slowly dro
ch your left toe or heel...open shoulders...look up...inhale center...exhale left..., inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, fast...inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, last inhale...exhale...try as much as you can...catch your toes...multi if you can catch your foot or heel with both hands...try to drop your shoulder...6....5.....4....3.....2....1....inhale center...exhale...6.....5.....4.....3.....2.....1...inhale center...open shoulders....palms facing forward...beginners drop your hands....and slowly slide your hands back...multi...now slowly hold your body...slowly dro
p your chest
and chin on the floor...drop your toes...try to catch your both big
toes...multi just stretch your arms forward...6....5.....4.....3.....2.....1...inhale
slowly up...drop your hands infront of u...join your both feet...catch your
toes underneeth the ankles...take your feet a bit forward...exhale drop your
forehead...inside of your both heels...beginners just drop on the
heels...6....5.....4......3.....2.. ..1....inhale up...exhale pull your heels
closer to the buttocks...tighten your knees...hug your knees...drop your forehead
on the knees...relax your hip....counter...
inhale chin up...exhale stretch your legs forward... feet
together... nowslowly bring your arms up...interlock your fingers...keep your
hands back of your neck...now slowly inhale ...go back as much as you can...raise
your feet a bit up....exhale fold your left knee...touch your right elbow on
the left knee...inhale stretch...exhale...opposit...inhale...exhale,
inhale...exhale, v, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, fast...inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, last....inhale...exhale...hold try to touch
your elbow on the knee or out side of the knee...5.....4.....3......2.....1....inhale
stretch...exhale opposit....5.....4.....3....2.....1...inhale...stretch and
drop
your legs...drop your head...exhale...keep your hands under your neck...inhale
now slowly raise your both legs up....knee straight...toes out...slowly exhale drop
your legs right...turn your face left...inhale center...exhale...beginners can fold
your knees...inhale...exhale, inhale...exhale, last...inhale...exhale hold...close
your eyes...relax your spine...5....4.....3....2.....1....inhale center...exhale
opposit....5.....4....3....2....1...inhale center...exhale drop your legs....feet
apart...release your hand and bring down your hands...keep beside your hip...palms
facing up...close your eyes...relax...for 3 minutes...drop your body and
mind...go beyond the body and mind...dead pose...do not open your eyes...do not
move your body ....relax........
slowly move your fingers and toes...slowly bring your
arms up...interlock your fingers...keep your feet together...take a deep inhale....stertch you
r
arms toward your head...palms out toes out...stretch your whole body from
fingers to toes...exhale fold ue knees up...place your hands under the
neck...beginners just slowly turn your whole body right...multi stretch your
legs up...inhale give a stroke and com
e to sitting posture...beginners slowly come to sitting posture...and take chinmudra...eyes remain closed...now bhastrika pranayam...deep inhale and deep exhale...do as faster as you can...while inhale belly out...while exhale belly in....ready...inhale....exhale...inhale ...exhale.......inhale ...exhale.......inhale ...exhale....******************************************************************************* fast.........let the breath be normal...focus your mind on your spine for few seconds...rub your palms...until they get warm...rub fast...rub more...place your palms on your eyes for few seconds...slowly open your eyes infront of your palms...look into your palms...namaste...thank you so much for join my class...have a nice day....enjoy your day...drink more water...eat more fruits and vegetables...do daily yoga and meditation...thank you...thank you...thank you...
e to sitting posture...beginners slowly come to sitting posture...and take chinmudra...eyes remain closed...now bhastrika pranayam...deep inhale and deep exhale...do as faster as you can...while inhale belly out...while exhale belly in....ready...inhale....exhale...inhale ...exhale.......inhale ...exhale.......inhale ...exhale....******************************************************************************* fast.........let the breath be normal...focus your mind on your spine for few seconds...rub your palms...until they get warm...rub fast...rub more...place your palms on your eyes for few seconds...slowly open your eyes infront of your palms...look into your palms...namaste...thank you so much for join my class...have a nice day....enjoy your day...drink more water...eat more fruits and vegetables...do daily yoga and meditation...thank you...thank you...thank you...