Urth yoga schedule

learn Yoga for all : 20 minutes of Everyday Yoga: complete yoga schedule

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sit in Padmasana or any other meditative

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posture with arms at 90 degree at the

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sides of your body while inhaling lift

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up your arms and while exhaling bring

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them back at the side of your body

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putting pressure at the mind controlling

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nerves satsang should come while

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exhaling movement of hands and

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exhalation will go together after

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completion of one round spread your arms

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and have tea breathing relax for second

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round block your right nostril with your

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right thumb and exhale through your left

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nostril with each exhalation stomach

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will go inside concentrate on exhalation

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as well as the movement of stomach on

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completion of this round again have tea

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breathing and relax enjoy the beautiful

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gift of breath by God for third round

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block your left nostril with the third

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finger of right hand and exhale through

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your right nostril same way as I did

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from the left nostril after completion

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of this round have a deep breath and

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rely

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for the last round use your thumb and

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third finger of the right hand and

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exhale through alternate nostrils please

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note you don’t have to inhale like naari

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shodhan program you just have to exhale

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from both nostrils after completion of

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this round again Hattie breathing this

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is a no side-effect Kriya and it is

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helpful and beneficial in all the

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ailments whether it’s physical or mental

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so make it a part of your everyday

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routine don’t forget to practice it

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every day

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now let’s learn Surya Namaskar stand

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straight with feet together and hands in

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the MIS car position Oh Suja yeah namaha

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while inhaling lift up your arms and

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stretch your body upward try to bend a

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little back but not much otherwise you

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might can feel dizzy stretch your entire

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body and concentrate on the stretch

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while exhaling bend forward with your

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lower back middle back and finally upper

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back try to touch the ground with your

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hands and try to touch your knees with

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your forehead take your left leg back

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while inhaling lift up your face expand

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your chest while exhaling take both legs

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back inhale and practice Josh Jung

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pranaam that is the eight parts of your

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body on the floor forehead both of the

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palms chest both knees both toes inhale

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more and come to the position of

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bhujangasana stretch yourself and try to

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bend back as much as possible keeping

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your toes and feet together

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exhale lift up your hips and knees keep

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your elbows straight try to look at your

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toes bring your left leg forward inhale

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face up and chest up exhale straighten

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your legs and try to touch your forehead

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to your knees and hands to the ground

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inhale more both arms are bent a little

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back and again come back to this car

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position with your closed eyes try to

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visualize Sun giving you all his powers

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all his glow all his puri Nadi Shodhan

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pranayam sit in Padmasana or any other

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meditative posture check which nostril

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is working right or left

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right is working more block your left

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nostril with the third finger of right

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hand and keep the left palm in room

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Anjali mudra in your lap inhale through

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your right nostril block the right

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nostril and exhale through your left

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nostril make sure time of inhalation

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should be equal to the time of

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exhalation breathing should be slow and

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deep no hurry inhale from your left

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nostril and exhale again from the right

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nostril this is one round make sure the

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timing of inhalation and exhalation must

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be same and breath should be very slow

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deep and synchronized we are not in

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hurry relax and to your yoga take your

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time

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after completing it from 5 to 10 times

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chanting of all sit in the same

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meditative posture take a deep breath

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and chant all in such a way that while

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chanting

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focus on your stomach while chanting or

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focus on your chest and while chanting

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focus on the top of your head feel the

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vibrations at these three different

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parts and then peacefully enjoy the

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beautiful chanting of

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make the schedule a daily part of your

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life and enjoy a yoga life a happy life

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on

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