Namaste everyone i hope you guys are all doing good my name is Sourav Raturi and today we’re gonna do a 30 minutes beginner vinyasa flow so let’s begin our class sit in any comfortable position you want gently close your eyes keep your spine nice long and elevated relax your shoulders down your chest should be open

We’ll start our today’s class by chanting the gayatri mantra join your palms together in front of your heart center take a deep breath in prepare yourself

Om Bhur Bhuvah Svah
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yo Nah Prachodayaat

Rub your both palms apply it on your eyes and your face on your body gently put on a head towards god ask god to give a strength for today’s class while blinking looking at your palms open your eyes so the meaning of the gayatri mantra is we are giving

salutation to the god son who eliminates the all three worlds heaven earth and inter space we want we are serving to the gods and to remove all the darkness from this world so this is the one of the meaning of the gayatri mantra that i’m telling you okay

So we’ll start our class by a table top doing some table top variations uh we all know table top is the best way to start our class so come into table top position press your palms properly on the mat drop your knees down now with inhalation we’ll start with cow and cat pose and look up roll your shoulder open your chest look towards the

ceiling tuck your tailbone out squeeze your shoulder blades here exhale press your palms properly on the floor and push your shoulder bits away like this okay do not just stay here just try to push towards the floor and lift your spine up like a cat inhale again look up exhale look down inhale look up exhale look down we’ll do one more

time inhale and exhale okay from here come back to the center with inhalation lift your right leg back stretch your right leg back and left arm front your left toe should be facing towards the back of the wall and your hand should be front exhale try to touch your knee and make a hump to your elbow inhale and exhale

Inhale one more time and exhale drop your knee down drop your palm down just keep pressing try to make balance on your whichever palm is down or your hand is down and your leg is down so now we’ll change our hand and our leg stretch your right arm front and left leg back it’s it’s totally on you that how you keep your toes you

can keep it tucked or flexed so it’s your choice whatever you feel like comfortable with you can choose it so inhale stretch your hand and leg back exhale elbow to your knee inhale and exhale one more time we’ll do inhale and exhale drop your knee down your palm down make yourself comfortable here now we’ll move forward with your hand with our hands towards the front keep moving front keep moving front and

come for the puppy pose in this puppy pose make sure that your knee and your hip should be in one leg do not move your hip back like this or do not move your hip front like this your knee and your hip should be in one line so keep deepening the posture and try to put your chest on the floor just feel that stretch on your thoracic keep breathing with chai breaths

Now from here again walk back to the table top now we’ll make a circle on our palm will make start rotating your body inhale towards the right just lean as much as you are comfortable with it’s not required to lean more inhale go front and relax lotion to the left and come back inhale again to the right exhale to the left and come back inhale and exhale now we’ll change the side we’ll go from the left and we’ll come

back from the right to inhale and exhale keep in mind you will not bend your elbows and you will not rotate it like this it’s okay if you uh don’t want to lean much but keep your palms and your elbows in a correct position so you will not do it wrong because it doesn’t matter you are doing it like very pushing it very hard or very less it’s depend on how you are practicing if you are practicing it in a correct way you will get benefit f

rom that portion okay so after that we’ll just inhale lean front so while we lean we’ll push our shoulder blades away okay will not lean like this this is wrong why if we are making an arch one back just push it away and then try to tuck your tailbone in and lean as much as you are comfortable with doesn’t matter you are leaning more or

less it’s matter that you are practicing it correctly exhale back to the center inhale again push it stay here wherever you are feel comfortable but do it very correct exhale back to the center inhale again front exhale come back to the center very nice now just sit move your hands

Again back to the table top now we’ll tuck our toes and lift our hips up it’s okay do not straight your knees in starting just keep your knees bent and feel that good stretch which is coming on your spine it’s for beginner so we’ll do simple poses we’ll not do in do poses which are advanced or which required you know more flexibility or

mobility first we’ll try to increase the mobility so shake keep your knees bent it’s okay one by one paddle your legs here okay again drop your knees down now inhale take your right leg up and then move with your right leg towards the left side move with your right leg towards the left side and then bring your right leg between your both

palms okay now slowly come up for horse riding pose it’s okay if you don’t want to push it more just stay here and feel the stretch on your glutes and your quads inhale raise your both arms up look up do not go more deep in starting just feel the little little stretch which is coming in your body press your palm and tuck your back too

Straight your front leg and come for the pyramid pose just keep your leg in line with your hip do not take your hip out or you know do not push your hip more in it’s you have to keep your hip and your ankles in one leg whole leg okay your back feet will be a little bit in and just feel that nice stretch again will not go more deep into the

posture we’ll just stay here for three counts one keep your knees straight if you want if you like if you don’t have that much flexibility in your leg in your hamstring in your calf muscles it’s okay keep the leg bent two and three now bend your knee tuck your toe swing your arms up and come for the high lunge this is the high lunge we have

we are doing right now again if you you want to go if you want to go more deep into the posture you can take your leg back and sink from a hip down like this but if you feel like comfortable or here you can stay here just hold one two and three now from here drop your left heel down try to sink little bit down from the hip and come for the warrior a one two three four and five now open your hands for the warrior B okay i’ll show you from the side

Open your hands and come for the warrior b here again keep in mind your ankle and your heel should be in one line so so we will not feel pressure on any because in beginner people don’t have that much strength to hold with their legs so all the pressure will come on the knee and people usually do it wrong so keep your ankle

and knee in one line and just feel that stretch nice stretch on your leg hold one two and three drop your elbow your right elbow on your right knee and then swing your left arm up over your head and just feel that stretch make yourself comfortable one two and three again come back to the warrior b press your palm and jump back to chaturanga inhale upward facing do exhale downward facing dog paddle your legs

here drop your knees down now in change of our leg take your left leg back and then take left leg towards the right side just stretch your leg open your hip and exhale bring your left leg between your both palms for the horse riding pose again in this pose feel the stretch on your glutes and your quads inhale both arms up hold keep sinking with your hips down three drop your fingertips tuck your back toe lift your knees off from the floor come for the high lunge

one two and three now you can drop your left heel down and straight your front knee come for the pyramid pose again in pyramid pose keep in mind your hip and your feet should be in one line one you can keep your knees straight if you want if you like feeling like a lot of stretch on your hamstrings you can slightly bend your knee and hold one two and three now from there lift your both hands up come for the warrior a

your front knee should be bent hold there five four three two and when open your hands for warrior b make warrior b with your both hands look towards your left hand one two and three now drop your left elbow on your left knee swing your right arm look towards your right hand and hold keep sinking with your hips down and keep stretching your sand your this body should be in one line just see that it’s it is in a line

and your arm is also in a line don’t put your hand like this down or like this up just stretch your hands with your body if you will keep your hips up what will happen your hand will go down so you have to push your hip down and stretch your arm in line with your whole body right side two and three come for the warrior breathe again back drop your hands down and take your left leg back so if you guys are having uh

trouble in making chaturanga see this is chatranga if you guys are having trouble drop your knees down and do half chaturanga this this do not do this this is wrong your your elbow and your palm should be in one line lean front take your tailbone in and try to push with your chest down okay and then from there inhale upward facing dog and then exhale to the downward facing dog paddle your legs here catch your

breath stepping your right foot front your left foot front just relax yourself you can bend your knees if you cannot keep your knees straight our main motive is not to just give ourselves our body very uh like pain but i will stretch our body very gently and softly in starting so we’ll do it very easy slowly and gently come up while making a hump

Exhale now from here we’ll make chair pose and we’ll strengthen our hamstrings our glutes our calf muscles so keep your both legs together i’ll show you keep your both legs together okay

one thing is spot it is important that you will not cross your toes with your knees you will not sit in a chair pose like this this is wrong so how we’ll do a chair pose we’ll think like uh chair is behind and we are sitting on the chair so we’ll take our hips back and then we’ll try to sink it down with our hips like this okay back and down swing your arms up it’s okay you can lean little bit front it’s very hard to like keep your back

straight and then go down so in starting just keep your knees back lean little bit front stretch your both arms up this is the chair pose hold this will work on your hamstrings your quads your glutes strengthen your glutes two three keep moving four and five inhale again come back up exhale release hands down one more time we’ll do this inhale one two and three exhale down we’ll do one more third round inhale one two and three exhale down shake your legs

If we want to advance our like uh utkatasan cheer pose for what we will do we can try one lecture pose but we will try only when we are comfortable with your two legs do not try if you are not comfortable with two legs just try without uh just do not try with the one leg chair pose until unless you become comfortable with the two lecture pose so bend your right leg and then drop your ankle on your right knee okay again

do not bend your knee like this this is wrong keep your knee back and try to sit back inhale both arms up focus at one point so you can hold one two and three inhale come back up exhale drop the left leg down now you’ll change your leg bend your left leg on your right knee okay again bend your hip take your hip back and your arms up one two and three okay release your leg release your hand shake your leg

So now we can feel that warm up in our body and we are prepared for like our upcoming poses we’ll do one more pose that is street pose but will not do the like proper triples but the modification so beginner people can like perform it so drop your right feet on your sin bone left sing bone like this and then join your both arms press

your both palms together into each other do not keep it like relaxed like this just press it each into each other and look front one two and three so in this what you have to do you have to not press the outward arch of your leg okay you have to press the inside arch of the leg so you can find the balance if you will press more out

what will happen your balance will be over to the left side so that’s why you have to press the inside also so you can maintain the balance properly on your feet i will change your leg will bend our left leg and we’ll put our left leg on our right side bone you’ll feel more comfortable at one side rather than other side it happens one two and three increase your leg shake your legs here properlyand then we’ll start some

forward shakes so open your leg shoulder width apart just inhale come back up exhale put your hands down push your hands down sorry inhale up exhale down very slowly and gently you have to not force yourself like this just gently and slowly prepare yourself keep breathing do not do it like this this is the wrong way if you will

do it like this with me with like a hump on your back this is wrong you are damaging your spine more so open your chest and then go down keep your spine straight so okay if you are shaking hair also because you have a very tired hamstring or calf muscles so it’s okay to shake here but do it very slowly and properly move with the hip joints forward

Okay now we will try the padres tarsan will pour try a hatta posture that is known as padasas and inside salutation also in hatha sun salutation we do this posture this is a forward bending posture so it’s very nice for stretching your calf muscles your hamstrings and your hip joints and your spine so we can try this both legs together okay raise your both arms up stretch your arms up as much as high you can and then exhale do not go down from your spine first okay this is the not correct way to

do a posture especially the forward pens do not go with the spine but rather than you should go with push your hips a little bit back tuck your tailbone out and open your chest try to move further further further towards the front and then exhale move fully forward down like this if you want to like deepen your posture you can grab your ankle and bend fully forward down hold there just feel that stretch i’ll say i’ll suggest

you to just do not go more deeper in beginners for beginners i’ll just suggest just try to drop your fingers your palms still wherever you can reach so go down hold one two three focus on touching your belly first on your thighs four and five now slowly inhale come up slightly do a back band we’ll do a counter pose so take your tailbone out stretch arms back exhale drop your hands relax release try to sit down again back to the normal positive relax your breath relax your heartbeat

So now we will do aparnayam that is known as alternative nostril breathing so after like doing asana you can go for pranayama uh after the ask knife will do pranayama it’s very good that your body gets relaxed your breath again back to normal and you will feel good so for alternative nostril beating you can try the prana so how you will make pranam mudra you will bend your first finger and your middle finger down and

you will open your thumb your ring finger and your pinky finger like this any but there are no precautions for like anybody can perform that pranam and it is very good for balancing your ida and pingla your left nostril and your right nostril so we’ll start first exhale remove all the air out from the body then close your right nostril with your thumb you can use your second uh palm for making gyan or chin mudra or you can keep your hands like this after exhalation we’ll start inhaling from our left nostril first

close your left nostril and then exhale from a right nostril inhale from a right nostril close your right nostril and then exhale from the left nostril inhale from left exhale from right we’ll do this five times and we’ll try to avoid making sound of our breath okay try to avoid it even you should cannot hear your own breath your own inhalations and exhalation okay so you have to do it very slowly close your left and then exhale from right inhale from right and then exhale from left we’ll do this two more times

So okay slowly put your hand down normalize your breath now and just sit there try to see your practice feel that energy that is created by the practice we have done today the poses the stretches we have tried feel that stretch which has happened in your body while doing our today’s class try to reduce the stress reduce the amount of

thoughts which are running in your mind try to take control over your mind control over your thoughts i will finish our class by chanting a guru mantra so join your both palms together take a deep breath in and deep breath out once again take a deep inhale now we’ll chant the guru mantra

GururBrahma GururVishnu GururDevo Maheshwaraha
Guru Saakshaat ParaBrahma Tasmai Sri Gurave Namaha

Gently go down ahead to us all our gurus now rub your both palms apply it on your eyes apply it on your face on your whole body and gently pull down your head towards god and thank god for giving us strength as energy for today’s class while blinking open your eyes.

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