Welcome to your second course
If you find this YouTube channel with this video
Please first apply Yoga Course 1 (week 1) video
Then practice this course
And watch the introduction video for main principles
There will be no music at the background
If you prefer to have music at the background
I put the links of my recommendations below at the description box
However, to have music at the background is not good or bad
It is totaly up to you, your choice
We are starting to the course
I will remind our two important rules
You will always breath through your nose
You will not use your month
And we will definitely not force our body
we will apply the postures as much as we can
If you feel any kind of uneaseness, you will either go back the previous stage of the posture
or you will come out of the posture and complete and rest for a while
we will not force ourselves
we are starting with the belly breathing
Fingers joined. Hands on the belly.
While inhaling, inflate your belly
while exhaling, pull your belly in
While inhaling, diaphram muscles moves downward.
while exhaling, pull your belly in, diaphram muscles move upward.
Close your eyes
perceive the lower part of the lungs
While inhaling, diaphram moves downward and gives a gently massage to the internal organs
while exhaling, pull your belly in, diaphram moves upward, the load of the heart lighthens by the massage effect
Diaphram is a parashut shaped muscle right beneath the lungs
while inhaling, diaphram moves downward belly inflates
while exhaling, pull your belly in, diaphram moves upward, the load of the heart lighthens by the massage effect
Belly breathing is the basis of other breathing techniques
With belly breathing we are stretching the diaphragm muscle
Ease the load of the heart
For the last time, inhale , exhale and proceeding with the chest breathing.
Hands on the chest
while inhaling, widen your chest front, back and to the sides.
while exhaling, let the chest deflate, relax
while inhaling, widen your chest front, back and to the sides.
Perceive the muscles between your ribs. They are stretching.
while exhaling, let the chest deflate, relax
Close your eyes.
Perceive the middle part of the lungs.
We are exercising the middle part of the lungs.
while inhaling, widen your chest front, back and to the sides.
Perceive the muscles between your ribs.They are strecthing.
while exhaling, let the chest deflate, relax
Respiratory capacity increases
The functions of alveoli get balanced.
Metabolism increases
For the last time inhale, exhale.
Proceeding with the shoulder breathing.
Join your finger tips and put your hands on the shoulders.
while inhaling raise your arms, arms touching the ears.
while exhaling lower your arms, arms touching the torso.
while inhaling raise your arms, arms touching the ears.
while exhaling lower your arms, arms touching the torso.
Close your eyes.
Perceive the upper part of the lungs.
The upper part of the lungs are
the ones that we are not using in our daily life,
when we are sobbing or
only during asthma attacks
Exercise these parts
revitalize the vestigial alveoli
accumulated dirty air and toxins in the area return to the circulation
while inhaling, we are strecthing the lungs vertically,
as if we are breathing through under our shoulder
while exhaling lower your arms, arms touching the torso.
For the last time, inhale, exhale, hands down.
Proceeding with the full yoga breathing.
We will combine these three techniques.
While inhaling, inflate your belly, widen your chest, shoulders rises naturally.
while exhaling, pull your belly in, chest, shoulders deflate.
while inhaling, belly, chest, shoulders
while exhaling, pull your belly in, chest, shoulders deflate
Do not rush. Fill part by part. Empty part by part.
We are consciously controling our breath
We are switching from the instictive respiration mode to the conscious respiration mode.
This activates the upper cortex of the brain which is usually dormant, inactive.
For the last time, inhale, exhale
completing
proceeding with the bio energy techniques.
Fingers joined, arms forward, hands 1 cm apart.
Move your hands back and forth
Look at your hands. Close your eyes. Keep looking at your hands with your inner eye.
Palms shouldn't touch each other
Perceive your palms.
You may feel a magnetic field, pressure, prickle, jelly like feeling, different feeling between your palms.
Feel it, perceive it.
We are creating a connecting between the palms.
Open the arm shoulder-width apart.
while inhaling, raise your arms
Turn your hands. Hands fists.
Hold your breath.
Bend and straighthen your arms three times.
Focus on the middle part of the torso.
Open and turn your hands.
while exhaling lower your arms
While inhaling, raise your arms.
Turn your hands. Hands fists.
Hold your breath. Bend the arms three times.
Open and turn your hands.
while exhaling lower the arms.
While inhaling, raise your arms.
Turn your hands. Hands fists.
Hold your breath. Bend the arms three times.
Focus on the middle part of the torso.
Open and turn your hands.
while exhaling lower the arms.
For the last time,
While inhaling, raise your arms.
Turn your hands. Hands fists.
Hold your breath. Bend the arms three times.
Focus on the middle part of the torso.
Open and turn your hands.
while exhaling lower the arms.
Arms by your side.
Take a deep breath.
Proceeding with the postures.
STAMBASANA
Join your feet with lateral movements.
Join your heels and big toes.
Pull your knee caps up.
Pull your belly in.
Chest forward.
Keep the head and neck straight.
Chin is slightly inward as the top of your head pointing to the ceiling.
Shoulders back and relax.
Arms by your side straight and relax.
Close your eyes and focus on the SOLES OF YOUR FEET.
perceive your posture
We are improving the awareness of your posture.
Body weight should not be on the toes or the heels,
not on the right foot or left foot.
Body weight should be equally carried by both feet.
Perceive your posture
correct your posture.
Body returns to its correct posture
the fundamental reason of many disorders is based on habitual incorrect body posture
incorrect body posture causes inflexible spine
With Stambasana, we are improving the awareness of our posture. Body returns to its correct posture.
Proceeding with PRANAMASANA
While inhaling, arms forward,join your hands.
while exhaling, bend your arms, hands in front of the chest.
The hands and arms should not touch to the chest. They are apart from the body.
Close your eyes
Focus on the CHEST
Pranamasana means homage posture.
We pay our homage to entire universe to all living and non-living beings.
Forgive everyone and everything in the past, in the present and in the future.
while inhaling, fill with positive feelings such as love, compassion and mercy.
while exhaling, release negative feelings like hatred, anger and revenge.
Be ready for yoga practice, integration with the universe.
You can accomplish everything
For this, you need to awaken hidden potentials in you
Be ready for this
Switch your mind from thinking mode to perception mode
Coming out of the posture.
while inhaling, lower your hands
while exhaling, arms to the sides
HASTHA UTTHANASANA posture
while inhaling, arms forward,join your hands
while exhaling, raise your arms, bend your arms, head and upper body slightly backward.
Look towards your hands, stay in the posture
Close your eyes. Focus on the NECK
Breath normally
Never hold your breath.
Breath normally through your nose
Lungs expand
Respiratory system gets stronger, its capacity increases
Spinal nerves, spine revitalize.
We are burning the excess fat in the body.
keep the arms straight as much as you can
fingers straight, palms joint
Coming out of the posture.
while inhaling, straighten up the body and lower your arms in front of the body.
while exhaling, arms to the sides
take a deep breath, release the tension
Proceeding with UTKATASANA
while inhaling, raise your arms, join your hands above the head.
while exhaling, bend your knees and move downward.
stay in the posture as if you are sitting at an imaginary chair.
close your eyes. Focus on your LEGS.
breath normally, never hold your breath
big toes and heels joint
if possible, feet should be joint
we are correcting deformities and asymmetries in the legs
leg muscles develop equally
removing tension and stiffness from the shoulders
ankles and joints get stronger
coming out of the posture
while inhaling, rise and straighten your legs
while exhaling, lower your arms in front of your body
arms by your sides, deep breath
Proceeding with postures TALASANA
fingers together, do not keep them loose, this is important
while inhaling, raise your arms in front of the body
palms parallel to each other
while exhaling, rise onto your toes
look forward,eyes are open, maintain the balance
physical and mental balance improves
concentrate your mind on the ARMS
palms parallel to each other
fingers joint
we are stretching the spine, relaxing vertebra and disks
the contraction on the slots where spinal nerves comes out of the spinal column is being resolved.
do not hold your breath
breath normally through the nose
never hold you breath
the effects of the posture occurs with breath
Coming out of the posture.
while inhaling, lower the heels, heels on the floor.
while exhaling, lower your arms in front of the body, perceive you palms
arms by your side, deep breath
proceeding with PARSVA ARDHA CAKRASANA
while inhaling, raise your left arm from your side.
arms touching the ear, palm pointing left
while exhaling, bend the upper body to the right laterally without separating arm and head
close your eyes
focus on the BELLY.
breath normally
breath normally through the nose
never hold the breath
keep the arm and head together
arm straight as much as possible
palm parallel to the floor
do not bend your wrist
do not bend your wrist
we are stretching the spine and muscles laterally
the blood circulation in the arms increases
physical and mental balance improves
coming out of the posture
while inhaling, straighten up your body
while exhaling, lower the left arm by your side
deep breath
applying from the other side
while inhaling, raise your right arm from your side
arm touching the ear.
while exhaling, bend the upper body to the left
stay in the posture.
arm and head together
do not separate arm and head
bend the upper body to right without separating the arm and head
arm straight, palm parallel to the floor
do not bend the wrist
breath normally through the nose
if possible, big toes and heels joint
do not allow big toes and heels to be apart in order to prevent energy loss
breath normally through the nose
coming out of the posture
while inhaling, straigthen up your body
while exhaling, lower the left arm by your side
deep breath
release the tension
let the effect of the posture diffuse entire body
proceeding with PARIVRITTA URDHVA HASTOTTASANA
while inhaling, raise your arms, join your hands above your head
while exhaling, turn your upper body to the right by maintaining the position of the legs and feet.
close your eyes
focus on the LEGS
breath normally
breath normally through the nose
never hold you breath
keep the arms straight as much as you can
if possible, fingers and palms straight, palms joint
if your body allows you to do that, never force your body
breath normally through the nose
never hold the breath
while inhaling, return to the front, face forward
while exhaling, turn to the other side
stay in the posture
close your eyes
focus on the LEGS
breath normally
we are strecthing the belly
burning the excess fat around the waist and belly
waistline gets slimmer
strecthing and strengthen hands, arms, shoulders, neck, upper back muscles
coming out of the posture
while inhaling, return to the front, face forward
while exhaling lower your arms in front of the body
arms by your side, deep breath
release the tension
the effect of the posture diffuses to whole body
proceeding with KASTHA TAKSANASANA
inhale, while exhaling spread your feet out horizontally shoulder witdh apart
while inhaling, raise your arms, interlock your hands above your head
while exhaling, bend your knees and move down, squat down
make sure that the heels always on the floor
while inhaling, move up, raise your arms
while exhaling, squat down
heels on the floor, heels will not be like this
squat down as low as you keep your heels on the floor
apply the technique by keeping the heels on the floor
while inhaling, move up, raise your arms
while exhaling, squat down
close your eyes
focus on the LEGS
while inhaling, move up
while exhaling, move down
while inhaling, move up
while exhaling, move down
while inhaling, move up
while exhaling, move down
last time
while inhaling, move up
while exhaling, move down
stay in the posture
eyes are close
focus on the LEGS
breath normally
We are activating the sacrum area.
activating and revitalizing blood circulation and glands in the area
we are stretching the hip joints, pelvis, ankles and knees
ankles and knees get stronger
focus on your LEGS
breath normally
when get tired, come out of the posture, never force your body
Coming out of the posture
while inhaling, release your hands and sit down
while exhaling turn and extend out the legs
lean backward on your hands
take deep breaths
we are releasing the tension by taking deep breaths in PRARAMBHIK STHITI ASANA
Proceeding with NAUKA SANCALANASANA
while inhaling, join your feet and legs
while exhaling, hands right on the floor beside the hips, back straight
while inhaling raise your arms, hands fists at the chest level
while exhaling, bend forward, straighten your arms forward
look towards your hands and stay in the posture
close your eyes, focus on the SACRUM AREA
breath normally
get ready for rowing
inhale, while exhaling move your upper body backward
and pull your arms towards your chest as if you are rowing
stay in the posture
focus on the SACRUM AREA
breath normally
breath normally through the nose
inhale, while exhaling move your upper body forward
straighten out your arms
look towards your hands and stay in the posture
focus on the SACRUM AREA
breath normally
never hold your breath
our focus will be on the SACRUM AREA during the technique
inhale, while exhaling move your upper body backward
while pulling your arms towards your chest as if you are rowing
give your upper body slight backwardly slope
focus on the SACRUM AREA
inhale, while exhaling move your upper body forward
straighten your arms
look towards your hands
close your eyes, focus on the SACRUM AREA
inhale, while exhaling move your upper body backward
give your upper body slight backwardly slope
stay in the posture
we are pulling our arms towards the chest as if we are rowing
close your eyes, focus on the SACRUM AREA
belly muscles get stronger
we are revitalizing the pelvis and belly area
inhale, while exhaling move your upper body forward
straighten out your arms
look towards your hands and stay in the posture
close your eyes, focus on the SACRUM AREA
breath normally through the nose
inhale, while exhaling move your upper body backward
while pulling your arms towards your chest as if you are rowing
give your upper body slight backwardly slope
close your eyes, focus on the SACRUM AREA
breath normally
breath normally through the nose
never hold your breath
inhale, while exhaling move your upper body forward
straighten out your arms
look towards your hands and stay in the posture
our focus on the SACRUM AREA
inhale, while exhaling move your upper body backward
while pulling your arms towards your chest as if you are rowing
give your upper body slight backwardly slope
focus on the SACRUM AREA
breath normally through the nose
strengthen belly muscles
inhale, while exhaling move your upper body forward
straighten out your arms
look towards your hands and stay in the posture
focus on the SACRUM AREA
inhale, while exhaling move your upper body backward
while pulling your arms towards your chest as if you are rowing
give your upper body slight backwardly slope
focus on the SACRUM AREA
breath normally
coming out of the posture
while inhaling, bring the upper body to the center
hands on the floor right besides the hips, back straight
while exhaling lean backward on your hands
relax with deep breaths
release the tension
the effect of the posture diffuses the entire body
Calm down your breath, prepare your body and mind for the next posture
proceeding with RACA CANUSIRSASANA
Those who have SLIPPED DISK and SCIATICA PAIN should not apply this technique
while inhaling, join your feet and legs
while exhaling, hands on the floor right besides the hips, back straight
while inhaling, bend your right leg and pull the foot towards the body
place your foot so that the heel and the big toe touching the inner side of your left thigh
while exhaling, lean forward and hold your left foot with both hands
thumbs press the bases of the second and fourth toes
the other fingers holds the middle part of the sole of the foot.
those who do not reach out to the foot should hold the part of the leg that they can reach out with their both hands
raise your head face forward, push your chest out
take three deep breaths in this position
inhale, while exhaling slightly turn to left and lean down to the knee
if possible the head touches the knee
close your eyes, focus on the PELVIS
breath normally through the nose, never hold your breath
we are stretching the hamstring, rear knee and leg muscles
the fat around the hips, belly and thighs is eliminated
in each exhalation, relax your back muscles and lean slightly downer to the leg.
we are stretching the body
while exhaling by releasing the tension
not by forcing the body
coming out of the posture
while inhaling, release the hands and straighten up the upper body
while exhaling, straighten out the right leg
hands on the floor right besides the hips, back straight
inhale, while exhaling lean backward on your hands
deep breaths
applying from the other side
while inhaling, join your feet and legs
while exhaling, hands on the floor right besides the hips, back straight
while inhaling, bend your left leg and pull the foot towards the body
while exhaling lean forward
hold the middle part of the sole of the foot
thumbs press the bases of the second and fourth toes
the other fingers holds the middle part of the sole of the foot
raise your head, face forward, push your chest out
take three deep breaths in this position
inhale, while exhaling, slightly turn to right and lean down to the knee
if possible the head touches the knee
if not lean towards the knees as much as possible
stay in the posture
never force your body
close your eyes, focus on PELVIS
breathe normally
breathe normally through the nose
never hold your breath
Raca Canu Sirsasana is very beneficial for the kidneys
We are revitalizing the kidneys
we are eliminating irregular period
sperm weakness is eliminated
breath normally through the nose
never hold your breath
in each exhalation, relax your back muscles and lean slightly downer to the leg.
we are stretching the body
while exhaling by releasing the tension
not by forcing the body
while exhaling, by relaxing the back muscles lean slightly downer towards the leg
with the effect of gravity
coming out of the posture
while inhaling, release the hands and straighten up the upper body
while exhaling, straighten out the right leg
hands on the floor right besides the hips, back straight
inhale, while exhaling lean backward on your hands
relax with deep breaths
release the tension
prepare your body and mind for the next posture
Proceeding with MERU VAKRASANA
those who have ULCER, HERNIA and STRONG LOWER BACK PAIN should not apply this posture
while inhaling, join your feet and legs
while exhaling, hands on the floor right besides the hips, back straight
while inhaling, bend the left leg, pass it over above your right leg
and put your left foot on the floor at your right side in a way that left ankle touches the outer side of the right tigh
while exhaling, turn your upper body to the right
put your hand on the floor in a way that fingers pointing backward
turn your head to the right and look back above your shoulder
close your eyes
focus on the BELLY
breathe normally
breath normally through the nose
never hold your breath
sitting bones should be on the floor
do not allow your sitting bones lift off
we are turning the upper body right by keeping the sitting bones on the floor
and staying in the posture
breath normally through the nose
lower back, neck, belly, upper back pains,
lumbago and disorders like spondylitis would be eliminated
This posture is very beneficial for these kinds of disorders
coming out of the posture
while inhaling, turn to front
whie exhaling straighten out your leg
hands on the floor right beside hips, back straight
inhale, while exhaling lean backward on your hands
relax with deep breaths
applying from the other side
while inhaling, join your feet and legs
while exhaling, hands on the floor right besides the hips, back straight
while inhaling, bend the right leg, pass it over above your left leg
and put your right foot on the floor at your left side in a way that right ankle touches the outer side of the left thigh
while exhaling, turn your upper body to the left
put your hand on the floor in a way that fingers pointing backward
turn your head to the left and look back above your shoulder
close your eyes
focus on the BELLY
breath normally
breath normally through the nose
never hold your breath
keep your sitting bones on the floor
we are not allowing our sitting bones to lift off like this
by keeping the hips on the floor, we are turning our upper body to the right and
staying in the posture
we are preparing our body for more advanced posture in which we twist our spine
internal organs are revitalizing
digestive system get activated
digestive system disorders are eliminated
breath normally through the nose
never hold your breath
coming out of the posture
while inhaling, turn to front
while exhaling straighten out your leg
hands on the floor right beside hips, back straight
inhale, while exhaling lean backward on your hands
relax with deep breaths
release the tension
the effect of the posture diffuses to entire body
proceeding with SAVASANA
while inhaling join your feet and legs
while exhaling hands on the floor beside the hips,back straight
while inhaling lay your body vertebra and vertebra on the floor by using your abdominal muscles
while exhaling spread your leg and arms to the sides
palms pointing up
spread your back to the floor
release the tension
proceeding with KATI SAKTI ASANA
while inhaling, raise your arms and cross your arms by holding the middle part of the upper arms
right arm on top of the left arm
place your arms on your chest
while exhaling turn your feet inward
join your big toes
spread the heels apart as much as you can
while keeping the big toes joint
and lower the big toes toward the floor
close your eyes
focus on the PELVIS
breath normally
this asana is very beneficial for any kind of low back disorders
it eliminates and prevents
stiffness and hernia formation
in your lower back
legs should be straight
do not bend your knees
we are separating the heels apart
as much as we can while keeping the big toes joint
leg nerves and blood circulation in the legs get revitalized
we are removing the fatigue from the body
coming out of the posture
while inhaling turn your feet outward
while exhaling release your arms, arms by your side
palms pointing up
deep breath
applying from the other side
while inhaling raise your arms
cross your arms by holding the middle part of the upper arms
this time, left arm on top of the right arm
place your arms on your chest comfortably
while exhaling turn your feet inward
join your big toes
spread the heels apart as much as you can
while keeping the big toes joint
lower the big toes toward the floor as much as you can
close your eyes
focus on the PELVIS
breath normally
breathe normally through the nose
stretching the knee, foot and hip joints
pelvis area revitalizes
coming out of the posture
while inhaling turn your feet outward, release your feet
while exhaling release your arms, arms by your side
palms pointing up
deep breaths
release the tension
proceeding with SUPTA UDARA KARSANASANA
join your feet and legs
arms by your side joint to the body
palms on the floor
while inhaling raise your arms interlock your hands
and place your hands under your head
while exhaling bend your legs
put your feet on the floor close to your hips
while inhaling turn your head to the left
look at your left elbow
while exhaling turn your legs to the right
keep the knees and feet together
do not let them be apart
if possible leg touching the floor
close your eyes
focus on the LEGS
breath normally
breathe normally through your nose
never hold your breath
we are releasing the tension and stiffness on our back
we are removing the nervous tension
nerves are calming down
nervous system get balanced
blood circulation in the spine increases
we are preventing the calcification
calcification formations is being eliminated
coming out of the posture
while inhaling turn your head and legs to the center
while exhaling straighten out your legs
release your hands
arms by your sides palms pointing up
deep breaths
we are applying from the other side
join your feet and legs
arms by your side joint to the body
palms on the floor
while inhaling raise your arms interlock your hands
and place your hands under your head
while exhaling bend your legs
put your feet on the floor close to your hips
while inhaling turn your head to the right
look at your right elbow
while exhaling turn your legs to the left
if possible
legs touching the floor
close your eyes
focus on the LEGS
breath normally
breath normally through your nose
we are rotating our spine harmonically from left and right sides
vertebras and discs would return their natural spots
preventing slipped discs
coming out of the posture
while inhaling turn your head and legs to the center
while exhaling straighten out your legs
release your hands
palms pointing up
deep breaths
Proceeding with ANATASANA
join your feet and legs
arms by your sides, palms on the floor
while inhaling, bend your left leg, put foot on the floor
while exhaling, by pressing the left foot on the floor
turn to right and lie on your right side
support your head with your hand
body straight, maintain the balance
first take this position
while inhaling bend your upper leg and wrap your big toe tightly with thumb, index and middle fingers
this is "hand lock"
while exhaling straighten up the leg without breaking the hand lock
Do not break the hand lock
arm and elbow are straight
leg does not have to be straight
close your eyes and focus on the PELVIS area
breath normally
breath normally through the nose
with the hand lock, we are putting pressure on
pituitary glands, neck and brain points on the foot
the functions of these organs get regulated
Hormonal, digestive, circulatory systems revitalize
coming out of the posture
while inhaling, bend your leg and release the foot
while exhaling, straighten out the leg and lie on your back
arms and legs relax
palms pointing up
deep breath
We are applying from the other side
while inhaling join your feet and leg
while exhaling arms by your side
while inhaling bend your right leg foot on the floor
while exhaling by pressing the right foot on the floor
turn to left and lie on your left side
support your head with your hand
body straight, maintain the balance
while inhaling bend your upper leg
wrap your big toe tightly with thumb, index and middle finger
while exhaling straighten up the leg without breaking the hand lock
stay in the posture
close your eyes
focus on the PELVIS
breath normally
breath normally through the nose
never hold your breath
coming out of the posture
while inhaling bend your leg and release the foot
while exhaling straighten out your leg and lie on your face
hands on top of each other
right hand on top of the left
put your forehead on the hands
deep breath
we are in ADVASANA posture
emotional tension causes strain on anterior part of the body
damages respiratory and digestive systems
leave your body weight to the gravity
let the emotions calm down
proceeding with MAKARASANA
while inhaling spread your legs 50 cm apart by turning your feet outward, toes pointing out
spread your legs 50cm apart in a way that toes pointing out
while exhaling, bend your right arm
hold your left shoulder with your right hand
bend your left arm
and put your left arm on top of the right arm
in a way that left elbow on top of the right elbow
hold your right shoulder with your left hand
hold your left shoulder with your right hand
lower your head
put your forehead on the arms
stay in the posture
close your eyes
focus on the BELLY
breath normally
breath normally through the nose
leave the whole body to the gravity
this is a very effective relaxation posture
in each exhalation, leave the entire body to the gravity
we are eliminating deep mental, physical and nervous tension
spine returns to its natural form
very effective relaxation posture
this posture is also very beneficial for
those who have asthma
we are releasing the pressure, stiffnes on the neck area
eliminating and preventing
hernai formations
coming out of the posture
while inhaling, release your arms
hand on top of each other
forehead on the hands
while exhaling release your legs and feet
deep breaths
we are applying from the other side
this time the other arm will be on the top
while inhaling spread your legs 50 cm apart by turning your feet outwards
toes pointing out
while exhaling bend your left arm
hold your right shoulder
bend your right arm and
and put your right arm on top of the left arm
right elbow on top of the left elbow
hold your left shoulder with your right hand
lower your head
place your forehead on the arms
close your eyes
focus on the BELLY
breath normally
keep the legs straight
do not bend your knees
legs straight
breath normally through the nose
we are releasing the tension from the entire body
having a deep relaxation
spine retuns to its natural form
very beneficial posture for any kind of disorders related to spine
breath normally through the nose
in each exahalation
leave your whole body to the gravity
release the entire tension
coming out of the posture
while inhaling release your arms
hands on top of each other
while exhaling release your feet and legs
deep breaths
proceeding with ARDHA BHUCANGASANA
big toes and heels joint
if possible, big toes and heels should be joint during the posture
in order not to lead energy loss
while inhaling put your hands on the floor at the face level
elbows and forearms close to the body
while exhaling raise your head, shoulders and chest by pressing the hands and elbows on the floor
upper arms vertical to the floor
stay in the posture
look forward
close your eyes
focus on the PELVIS
breath normally
leave your body weight to pelvis area
eliminating tension and stiffness in our back
eliminating and preventing
hernai formations
do not allow your shoulders to rise toward the ears
revitalizing the reproductive system
eliminating the disorders in the reproductive system
their functions get balanced
very beneficial of kidneys
preventing and eliminating formation of
kidney stones and nephritis
neck and dewlap tighten
coming out of the posture
while inhaling lower your upper body slowly
while exhaling hand on top of each other
forehead on the hands
deep breaths
proceeding with VACRASANA
while inhaling join your big toes and spread your heels to the sides
while exhaling put your hands on the floor at the chest level
raise your hips and upper body by pressing
sit on your heels
knees and thighs jointed
hands on the thighs
big toes together
one of the toes are not
on the top
or at the bottom
close your eyes
focus on the BELLY
breath normally
breath normally through the nose
if there is any problem with your knees and ankles
move forward like this and relax your knees and ankles
then move backward and
return to Vacrasana
if there is a big problem, then apply
the forward and backward movement dynamically
so that ankles and knees slowly get ready for Vacrasana posture
never force your body
apply the postures without forcing your body
The connection between left and right lobes of the brain improves and get stronger
we are preventing hunched upper back
overall body posture improves
digestive system works more effectively
eliminatig digestive system disorders
we are removing the internal deformities in the knees
ankles and knee joint get flexible
coming out of the posture
while inhaling move forward
while exhaling lie on your face
hands on top of each other
forehead on the hands
deep breaths
release the tension
the effect posture diffuses to whole body
proceeding with Pranayama, breathing technique
join your big toes and spread your heels to the sides
put your hands on the floor at the chest level
raise your hips and upper body
sit on the heels
we will apply SUDDHI PRANAYAMA second step
I will explain the technique
then we will do it together
first,we will exhale and empty the lungs
then fill up the lungs completely with full yoga breathing
belly, chest and shoulders
we will exhale with a "haaa" sound
by pulling our belly muscles in strongly and quickly
Now I will show the technique
first exhale empty your lungs
inhale fill up the lungs completely with full yoga breathing
exhale with "HAA" sound by pulling belly muscles in strongly and quickly
Now let's do it together
empty your lungs by exhaling
inhale and fill up your lungs with full yoga breathing
exhale with "HAA" sound by pulling belly muscles in
this is one round
again
inhale and fill up your lungs with full yoga breathing
exhale with "HAA" sound by pulling belly muscles in
apply the technique in this way
with your own pace and capacity
do not rush
we are expelling the toxins and dirty air
accumulated in the lower parts of the lungs
we are also exercising abdominal muscles
and eliminating fat around the belly
you may feel mint freshness in your nostrils and throat
This is normal
detoxifying the respiratory system
receiving more oxgyen
and expelling more carbondioxite
which leads to fast cell regeneration in the body
for the last time inhale.... exhale...
completing
proceeding with neck exercise
move forward
turn and sit on your hips
straighten out your legs
lean backward on your hands
drop your head forward
inhale
while exhaling turn your head from right to left
gently, slowly
when come to the front, inhale
while exhaling turn your head from left to right
gently, slowly
we are inhaling when come to the front
while exhaling turn your head from right to left and left to right consecutively
release the tension in the area
let the area heal itself
Daily stress is accumulated in the neck area and
damages to neck muscles, nerves, vertebra and discs
release the tension by turning your head gently
let the area heal itself
complete when come to the front
turn, proceeding with Dharana, concentration
take the SUKHASANA posture
while inhaling place your right foot under your left thigh
while exhaling place your left foot under your right thigh
hands in Gyana Mudra
tips of the thumbs and index finger joint
hands on the knees
palms pointing up
back straight palms pointing up
back straight
close your eyes
perceive your posture
your posture should be fixed but not strained
in each exhalation
release the tension
we are starting to Dharana Concentration
imagine a white, bright and transparent sphere
at the size of you
right in front of you
imagine a white, bright and transparent sphere
at the size of you
right in front of you
while inhaling, bring the sphere closer to you
while exhaling sit inside of the sphere
we are sitting inside of a white, bright and transparent sphere
and meditating
Breathing meditation
breath deeply and audibly
listen to the sound of your breath
focus on the sound of your breath
all attetion and focus is on the breath
if anything comes up to your mind
bring your focus gently
to the sound of your breath
unite with the breath
become the breath
we are completing slowly
take a deep breath
come out of the posture
we are proceeding with deep relaxation
use a blanket to cover yourself during deep relaxation
in order not to come out of deep relaxation because you feel chilly
turn and lie on your back
arms and legs relax
palms pointing up
Inhale
while exhaling leave your body to the gravity
move your legs left and right
relax your legs and hips
move your arms left and right
relax your arms and shoulders
move your head gently left and right
relax your neck and nape
move your tongue inside of your mouth left and right
relax your tongue and throat
move your nose and cheek muscles up and down
relax your nose and cheek
open and close your eyes a few times
relax your eyes and eyebrows
move your forehead muscles up and down
relax your forehead
while exhaling, relax your whole face muscles
while exhaling, empty your mind from all the thoughts and relax your brain
while exhaling, relax your chest and heart
release all troubles and sadness built up in your heart
while exhaling, relax your belly and internal organs
while exhaling, relax your whole body from up and down from head to toes
as if your body is dissolving and diffusing all around
deep full relaxation
we are completing slowly
move your toes and fingers gently
turn your head gently left and right
inhale, while exhaling straighten up slowly
Welcome to YOGA
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