Ashtanga yoga moves

ashtanga yoga start practice & standing poses.2

1
00:00:04,930 –> 00:00:08,690
hi welcome to the start of the Ashtanga

2
00:00:08,690 –> 00:00:11,300
Yoga vinyasa system we’re going to start

3
00:00:11,300 –> 00:00:14,030
off by an opening prayer this a prayer

4
00:00:14,030 –> 00:00:15,410
should not be offensive to any other

5
00:00:15,410 –> 00:00:17,570
religion rather we’re just honoring the

6
00:00:17,570 –> 00:00:20,510
Guru in our self to hope that we have a

7
00:00:20,510 –> 00:00:22,640
good practice filled with devotion and

8
00:00:22,640 –> 00:00:25,090
sincerity

9
00:00:45,440 –> 00:00:49,800
Mondego Dunham Charen Arvind a sander

10
00:00:49,800 –> 00:00:54,930
ashita SWAT Masuka bowed a nice Reyes a

11
00:00:54,930 –> 00:00:59,989
jangle Iike a man a samsara halahala

12
00:00:59,989 –> 00:01:05,820
moja Shanti a Abajo Purushottam Sanka

13
00:01:05,820 –> 00:01:08,509
cut Rossi dureena

14
00:01:08,509 –> 00:01:14,030
Sahasra shear some shootin prana mommy

15
00:01:14,030 –> 00:01:17,030
Patanjali

16
00:01:21,960 –> 00:01:23,990
Oh

17
00:01:59,860 –> 00:02:04,250
press into your hands pushing all the

18
00:02:04,250 –> 00:02:07,160
way up through the arms through the back

19
00:02:07,160 –> 00:02:08,990
with a straight line of energy through

20
00:02:08,990 –> 00:02:11,000
your spine pointing straight up and your

21
00:02:11,000 –> 00:02:13,220
heels pressing into the ground widen

22
00:02:13,220 –> 00:02:15,320
your shoulder blades which means

23
00:02:15,320 –> 00:02:19,000
external rotation of the shoulder blades

24
00:02:19,000 –> 00:02:22,450
rolling them away from your ears

25
00:02:22,450 –> 00:02:27,590
pressing your heels into the ground mula

26
00:02:27,590 –> 00:02:31,160
bandha booty on Abunda and looking at

27
00:02:31,160 –> 00:02:33,730
the navel

28
00:03:57,760 –> 00:04:01,890
pushing into the hands firmly rooted

29
00:04:01,890 –> 00:04:04,480
trying to put push the heels down

30
00:04:04,480 –> 00:04:07,650
pushing straight through the back

31
00:04:07,650 –> 00:04:11,549
viviana bandha is sucking in the belly

32
00:04:11,549 –> 00:04:15,370
and you’re gazing at either your nose or

33
00:04:15,370 –> 00:04:17,889
your navel if that’s difficult you can

34
00:04:17,889 –> 00:04:20,320
look at your knees your kneecap should

35
00:04:20,320 –> 00:04:27,479
be lifted or your quads engaged breathe

36
00:05:31,810 –> 00:05:34,960
it’s important to engage the quads or

37
00:05:34,960 –> 00:05:37,780
lift the kneecaps on this pose trying to

38
00:05:37,780 –> 00:05:42,160
push your your hips over your feet so

39
00:05:42,160 –> 00:05:44,080
the weight is on equally distributed on

40
00:05:44,080 –> 00:05:49,060
your feet so you want to be straight up

41
00:05:49,060 –> 00:05:50,700
and down feet are hips width apart

42
00:05:50,700 –> 00:05:54,730
shoulder blades spreading kneecaps

43
00:05:54,730 –> 00:05:59,260
lifted quads engaged your legs are the

44
00:05:59,260 –> 00:06:02,230
rock cliff and your body is the

45
00:06:02,230 –> 00:06:04,770
waterfall flowing over the cliff

46
00:06:04,770 –> 00:06:07,770
breathe

47
00:07:47,220 –> 00:07:49,900
so you want to straight you want your

48
00:07:49,900 –> 00:07:52,990
your torso to be perpendicular to the

49
00:07:52,990 –> 00:07:56,229
ground straight line of energy lining up

50
00:07:56,229 –> 00:07:58,990
your arch of your back foot with the

51
00:07:58,990 –> 00:07:59,949
heel of your front foot

52
00:07:59,949 –> 00:08:02,110
a straight line of energy all the way

53
00:08:02,110 –> 00:08:04,479
through your upper hand

54
00:08:04,479 –> 00:08:06,370
you’re also gazing at your upper hand

55
00:08:06,370 –> 00:08:10,949
you want to pull back your front hip

56
00:08:10,949 –> 00:08:15,240
lengthening the spine in the torso

57
00:08:40,779 –> 00:08:42,889
alright keep a straight line of energy

58
00:08:42,889 –> 00:08:47,449
between both hands gazing at the upper

59
00:08:47,449 –> 00:08:47,990
hand

60
00:08:47,990 –> 00:08:51,319
both kneecaps lifted it’s important to

61
00:08:51,319 –> 00:08:54,829
engage the quads on this when it abduct

62
00:08:54,829 –> 00:08:57,829
the pelvis with the sideways pelvis with

63
00:08:57,829 –> 00:09:01,930
one head point higher than the other

64
00:09:42,140 –> 00:09:45,150
on this pose you want to try your best

65
00:09:45,150 –> 00:09:48,870
to bring the front hip down so that both

66
00:09:48,870 –> 00:09:52,380
hips are even in this picture it doesn’t

67
00:09:52,380 –> 00:09:53,820
look like I’m doing a very good job of

68
00:09:53,820 –> 00:09:57,050
that but try and keep your hips even and

69
00:09:57,050 –> 00:09:59,670
engage your front knee caps both

70
00:09:59,670 –> 00:10:01,770
kneecaps should be lifted it’s an

71
00:10:01,770 –> 00:10:04,580
internal rotation of that front leg and

72
00:10:04,580 –> 00:10:07,820
you’re gazing again at your upper hand

73
00:10:07,820 –> 00:10:11,420
use your breath

74
00:11:46,990 –> 00:11:50,089
in this pose you want to have a straight

75
00:11:50,089 –> 00:11:53,029
line of energy from the outer edge of

76
00:11:53,029 –> 00:11:55,129
your back foot your that heel all the

77
00:11:55,129 –> 00:11:58,670
way up to your your fingers the tips of

78
00:11:58,670 –> 00:12:01,639
your fingers external rotation of the

79
00:12:01,639 –> 00:12:04,250
top shoulder is very important

80
00:12:04,250 –> 00:12:06,290
you can try and think of thumbs up

81
00:12:06,290 –> 00:12:08,959
turning the thumbs outwards in order to

82
00:12:08,959 –> 00:12:12,019
encourage that external rotation of the

83
00:12:12,019 –> 00:12:14,720
upper shoulder gazing at the upper hand

84
00:12:14,720 –> 00:12:20,470
and as always don’t forget to breathe

85
00:13:44,040 –> 00:13:47,190
it’s important to keep your front knee

86
00:13:47,190 –> 00:13:49,770
over the heel in a straight line and

87
00:13:49,770 –> 00:13:52,500
have a good seal of the armpit against

88
00:13:52,500 –> 00:13:56,460
the outside knee also same as the last

89
00:13:56,460 –> 00:13:59,000
post thumbs up is good to encourage

90
00:13:59,000 –> 00:14:02,730
external rotation of the upper shoulder

91
00:14:02,730 –> 00:14:05,150
and you’re gazing at that upper hand

92
00:14:05,150 –> 00:14:07,440
with the thumbs up and you’re looking

93
00:14:07,440 –> 00:14:09,780
for a straight line of energy from the

94
00:14:09,780 –> 00:14:14,150
heel the middle tips of the fingers

95
00:14:40,870 –> 00:14:43,850
if this is a little too intense of a

96
00:14:43,850 –> 00:14:44,480
twist

97
00:14:44,480 –> 00:14:47,480
an alternative variation is to instead

98
00:14:47,480 –> 00:14:49,670
of placing one hand on the floor you can

99
00:14:49,670 –> 00:14:52,310
place your hands in prayer using your

100
00:14:52,310 –> 00:14:54,290
knees and your shoulders to try and

101
00:14:54,290 –> 00:14:55,960
create more of a twist

102
00:14:55,960 –> 00:14:59,920
keep breathing into it

103
00:16:05,000 –> 00:16:07,860
when entering this pose it’s important

104
00:16:07,860 –> 00:16:11,160
to keep the back straight and long as

105
00:16:11,160 –> 00:16:13,860
long as possible in the descent when you

106
00:16:13,860 –> 00:16:15,510
do descend you want to have the crown of

107
00:16:15,510 –> 00:16:18,170
the head touching spread the shoulders

108
00:16:18,170 –> 00:16:20,220
lengthening the distance between the

109
00:16:20,220 –> 00:16:23,580
scapula lifting the kneecaps and drawing

110
00:16:23,580 –> 00:16:26,040
the legs toward each other keeping the

111
00:16:26,040 –> 00:16:29,450
spine as long as possible

112
00:17:06,589 –> 00:17:09,410
it’s also important to note that the

113
00:17:09,410 –> 00:17:11,480
feet are slightly turned in or

114
00:17:11,480 –> 00:17:14,359
pigeon-toed and you want the try and

115
00:17:14,359 –> 00:17:16,460
keep the weight on the interior arches

116
00:17:16,460 –> 00:17:18,560
as much as possible drawing the legs

117
00:17:18,560 –> 00:17:23,140
towards each other to create length

118
00:19:06,820 –> 00:19:08,880
you

119
00:20:41,169 –> 00:20:44,390
try and keep the hips squared as much as

120
00:20:44,390 –> 00:20:46,850
possible mula bandha will help to

121
00:20:46,850 –> 00:20:50,750
stabilize the pelvis your forearms also

122
00:20:50,750 –> 00:20:53,150
should make a straight line and the

123
00:20:53,150 –> 00:20:55,429
palms should be pressed together if

124
00:20:55,429 –> 00:20:56,659
you’re not able to press your palms

125
00:20:56,659 –> 00:20:58,610
together a variation is you can make a

126
00:20:58,610 –> 00:21:01,039
fist and press your fists together but

127
00:21:01,039 –> 00:21:02,720
ideally you want a straight line from

128
00:21:02,720 –> 00:21:05,289
elbow to elbow with your hands in prayer

129
00:21:05,289 –> 00:21:08,360
everything squared on this and relax

130
00:21:08,360 –> 00:21:10,990
your toes

131
00:23:00,580 –> 00:23:02,669
you

132
00:23:48,340 –> 00:23:52,009
and this this pose it’s important to try

133
00:23:52,009 –> 00:23:53,990
your best to keep your leg straight your

134
00:23:53,990 –> 00:23:56,840
standing leg if the knee does Bend like

135
00:23:56,840 –> 00:23:59,120
that then you can press into the ball of

136
00:23:59,120 –> 00:24:01,460
the foot more you’re trying to have

137
00:24:01,460 –> 00:24:04,460
everything straight and squared keeping

138
00:24:04,460 –> 00:24:06,740
your hips squared while raising your leg

139
00:24:06,740 –> 00:24:09,889
at the same time if this is too

140
00:24:09,889 –> 00:24:11,539
difficult to grab your toe while keeping

141
00:24:11,539 –> 00:24:13,279
your legs straight then you can use a

142
00:24:13,279 –> 00:24:15,169
strap main thing is to try and keep your

143
00:24:15,169 –> 00:24:18,230
leg straight as best as you can breathe

144
00:24:18,230 –> 00:24:21,009
and relax

145
00:25:53,040 –> 00:25:56,620
again ideally you want to keep both legs

146
00:25:56,620 –> 00:25:59,020
the standing leg and the upper leg

147
00:25:59,020 –> 00:26:01,030
straight have your shoulders level and

148
00:26:01,030 –> 00:26:03,250
square your hips level and square while

149
00:26:03,250 –> 00:26:06,270
raising the leg the leg and keeping your

150
00:26:06,270 –> 00:26:10,110
your head level

151
00:29:43,809 –> 00:29:46,970
some of the key points here are to keep

152
00:29:46,970 –> 00:29:51,500
the pelvis and the shoulders square and

153
00:29:51,500 –> 00:29:54,770
levels engage the clods and keep the

154
00:29:54,770 –> 00:29:58,490
knees lifted if you point the toes it’ll

155
00:29:58,490 –> 00:30:01,250
less lessen the tension and keep the

156
00:30:01,250 –> 00:30:02,990
heel in line with the belly in half

157
00:30:02,990 –> 00:30:05,360
Lotus be sure to lift the torso and

158
00:30:05,360 –> 00:30:06,650
lengthen the front of the body after

159
00:30:06,650 –> 00:30:09,549
driving the big toe before bending down

160
00:30:09,549 –> 00:30:12,350
as an alternative you can use a strap to

161
00:30:12,350 –> 00:30:13,910
make the connection with your back foot

162
00:30:13,910 –> 00:30:16,220
or use a block instead of going all the

163
00:30:16,220 –> 00:30:18,520
way down

164
00:32:17,799 –> 00:32:21,110
the key points to remember here are the

165
00:32:21,110 –> 00:32:24,049
fingers and the hands are together and

166
00:32:24,049 –> 00:32:26,570
touching the big toes are touching keep

167
00:32:26,570 –> 00:32:29,360
the shoulders down and X externally

168
00:32:29,360 –> 00:32:32,210
rotate you want a straight line of

169
00:32:32,210 –> 00:32:35,570
energy from the butt all the way up to

170
00:32:35,570 –> 00:32:38,120
your hands and your eyes are looking at

171
00:32:38,120 –> 00:32:43,000
your hands less bend in the knees

172
00:32:43,000 –> 00:32:47,260
isolates movement in the upper back

173
00:33:43,360 –> 00:33:45,420
you

174
00:33:54,320 –> 00:33:58,009
you want to line up your front heel to

175
00:33:58,009 –> 00:34:00,380
your back arch straight line of energy

176
00:34:00,380 –> 00:34:02,809
straight through the midline your hands

177
00:34:02,809 –> 00:34:05,630
gazing at the upper hands get the front

178
00:34:05,630 –> 00:34:10,339
knee over the over the front foot lift

179
00:34:10,339 –> 00:34:14,210
the pelvic floor and separate point your

180
00:34:14,210 –> 00:34:17,780
arms active and your fingers active in

181
00:34:17,780 –> 00:34:21,199
strong arms don’t clench your toes on

182
00:34:21,199 –> 00:34:25,699
this also you want to have internal

183
00:34:25,699 –> 00:34:28,129
rotation of the hip and back leg and

184
00:34:28,129 –> 00:34:31,579
external rotation of the bent leg use

185
00:34:31,579 –> 00:34:35,589
the breath to go deeper into this pose

186
00:36:33,410 –> 00:36:36,830
and Veerabhadra sinabi you actually want

187
00:36:36,830 –> 00:36:39,230
to tuck the pelvis under

188
00:36:39,230 –> 00:36:42,350
so the front foot is still lined up with

189
00:36:42,350 –> 00:36:44,270
the back arch everything’s still square

190
00:36:44,270 –> 00:36:47,870
and straight the one difference is that

191
00:36:47,870 –> 00:36:49,910
you’re really feeling the the pelvis

192
00:36:49,910 –> 00:00:00,000
tucking under in that pose

Leave a Reply

Your email address will not be published. Required fields are marked *