Okay if you guys are ready so let’s begin today’s session sit in any comfortable pose close your eyes take a deep breath in and breathe out spineless stainless at the very bottom of your heart bring the awareness towards your natural breath take a deep breath in long exhalation out now prepare your mind again and again take a deep breath in

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Omโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆ

now join your hands together in front of your heart centre bow your head down and pray to the god for today’s energy for today’s practice open your eyes while blinking and that was itย  okay so half an hour will be ashtangย  vinyasa and half an hour will be vinyasa flowalright so just standing straight your top of the mat back should be straight okay now i will start the ashtanga okay ekam inhale raise your both arms up

over your head for urdhva hastasana dvi exhale bend fully forward down for uttanasana trini ย inhale look front lengthen your spine here keep your spine straight catvari exhale jump back chaturanga dandasana inhale upward facing dog shut exhale downward facing dog now hold here for five counts one deep breath in and deep breath out twoย  three four and five sapta bend your both knees jump front between your both palms for half will look up exhale bend fully forward down inhale

all the way come up exhale samasthiti second round hey ekam inhale again sweep your arms up elevate your spine and wait your body towards the ceiling do we exhale bend fully forward down trini inhale look front put your fingertips on the floor and try to lengthening your spine very nice catvari press your palms and exhale jump back into chaturanga pancha inhale upward facing dog roll your shoulders open your

chest just feel that extension elevation of your spine exhale roll back to downward facing dog keep lifting your tailbone high look at your navel point and hold there for five counts one two three four and five sapta and your both knees and jump front between your both palms for the halfway look up us to asta exhale bend fully forward down nava inhale all the way come up exhale samasthiti

third round ekam inhale sweep your arms up over your head look towards your thumbs to exhale painfully forward down drop your palms beside of your feet try to move forward as much as you can with a hip joint trini inhale look front lengthen your spine here catvari exhale go back to chaturanga dandasana inhale upward facing dog roll your shoulder open your chest exhale roll back to downward facing dog deep

inhale deep exhale hold one two three four and five sapta bend your both knees and jump front between your both palms for the halfway look up ardha uttanasana exhale bend down for uttanasana inhale all the way come up for urdhva hastasana exhale come back to samasthiti fourth round ekam inhale again sweep your arms up ย dve exhale painfully forward down trini inhale look front catvari exhale jump back pancha inhale upward facing dog roll your shoulder open your chest exhale go back to

downward facing dog keep lifting your tailbone high towards the ceiling press with your palms properly on the mat and hold one two three four and five sapta bend your both knees jump front between your both palms for the halfway look up asta exhale bend fully forward down nava inhale all the way come up exhale samasthiti fifth

round ekam inhale again arms up dve exhale bend fully forward down trini inhale look front lengthen your spine catvari exhale jump back to chaturanga dandasana puncha inhale shut exhale and hold one two three four and five sapta bend your knees and jump front between your both palms asto exhale bend fully forward down nava inhale all the way come up exhale samasthiti

now we’ll move forward to sun salutation B come inhale bend your knees swing your arms up do not cross your toes with your knees keep your knees back from your toes dve exhale bend forward trini inhale look front lengthen your spine here and chatuvari exhale jump back to chaturanga pancha inhale upward facing dog shut exhale downward facing dog sapta lift your right leg up and then bring your right leg

front for warrior A in warrior A keep your front leg 90 back feet slightly 5 degrees in as you can look look up towards the ceiling or front if you are having any neck pain exhale jumb back to chaturanga inhale urdhwamukha upward facing dog exhale roll back to downward facing dog now bring your left leg front for warrior a now keep your front leg at 90 back feet slightly five degrees in and exhale jump back to

chaturanga inhale upper dog exhale downward dog stay there for five counts one two three four and five now bend your both knees and jump front between your both palms into halfway look up exhale bend fully forward down inhale all the way come up for the chair pose utkatasana exhale samasthiti sun salutation B second round will continue ekam inhale again come for the utkatasana chair pose dve exhale bend for the forward trini inhale look front catvari inhale jump back to cahturanga pancha inhale upward facing dog shut exhale downward facing dog

sapta lift your right leg up and bring your right leg front for warrior A asto exhale again jump back for chaturanga nava inhale urdhwamukha daasa exhale adhomukha ekaadasha bring your left leg front for warrior a dvaadasha exhale come back to chaturanga trayodasha inhale chaturdasha exhale hold one two three four and five panchadasha bend your both knees jump front between your both palms for the halfway look up shodash exhale painfully forward down saptadasha inhale come up for the chair pose exhale samasthiti

third round for Warrior B ekam inhale again come for the chair pose utkatasana dve exhale bend for the forward pose utkatasana trini inhale half way look up for ardha utkatasana catvari exhale jump back for chaturanga dandasana pancha inhale urdhwamukha shat exhale adhomukha sapta bring your right leg come for warrior A

ashta exhale jump back for chaturanga nva inhale daasha exhale ekaadasha bring your left leg for Warrior A dvaadasha exhale jump back for chaturanga trayodasha inhale chaturdasha exhale hold one two three four and five panchadasha ย bend your both knees jump front into halfway look up shodash exhale bend fully forward down saptadasha inhale come up for the chair pose exhale samasthiti move forward to the next fourth inhale sun salutation come up for the chair pose to dve exhale forward

fold trini inhale look front chatvari exhale jump back to chaturanga pancha inhale upward facing dog shat exhale downward facing dog sapta bring your right leg front for warrior A ashta exhale jump back to chaturanga nava inhale daasha exhale ekaadasha bring your left leg for warrior A dvaadasha exhale jump back for chaturangaย  trayodasha ย inhale upward facing dog chaturdasha exhale downward facing dog hold one two three four and five panchadasha ย bend your both knees jump front between your both palms for the halfway look up shodash exhale bend fully forward down saptadasha inhale come up for the chair pose exhale samasthiti

fifth and last round ekam inhale come for the chair pose utkatasana dve exhale come for the forward full uttanasana trini inhale look up for half way look up catvari exhale jump back for pancha inhale upward facing dog shat exhale downward facing dog sapta bring your right leg front for warrior A ashta exhale come back for chaturanga nava inhale urdhva mukha daasha exhale adho mukha ekaadasha bring your left leg

for Warrior A dvaadasha exhale jump back for chaturanga trayodasha inhale chaturdasha exhale hold one two three deep breath in deep breath out four and five panchadasha bend your knees jump front between your both palms shodash exhale bend fully forward down saptadasha inhale come up for the chair pose exhale samasthiti shake your legs shake your hands do kati chakrasana and we’ll start our Ashtanga series pose

okay now we’ll start with our first pose padangusthasana stand into samasthiti ekam inhale jump open your leg shoulder width apart keep your both palms on your waist contract your shoulder blades your elbows closer to each other exhale bend fully forward down towards your legs from your hip joints and grab your both big toes from the first two fingers inhale halfway look up lengthen your spine here and then exhale

feel the stretch on your hip joint and try to look between your both legs nasa drishti and hold there for five counts one keep bending your elbows and try to pull your spine down two three keep your knees straight four and five inhale halfway look up exhale drop your both palms under your feet try to shift your weight from a heel

towards your toes do not hyper extend your legs inhale halfway look up again straight your both elbows look front lengthen your spine here and exhale bend fully forward down for padhastasana look between your both legs and hold there for five counts one two three four and five inhale halfway look up exhale drop your both palms on your waist inhale all the way come up exhale again jump back to samasthiti

now i’ll move towards our next pose that is trikonasana a utthita trikonasana triangle pose now ekam come inhale send your right leg back swing your right leg back right to out left to in both arms by the side now dve it exhale stretch yourself front and then try to go down and place your palm on your ankle on your sin or you can grab your toe if you can reach look towards your left hand and hold one two three four and five

exhale look down trini inhale come back up now change your side left or out right toe in catvari exhale bend towards your left leg try to look up towards your right hand and hold one two three four and five exhale look down pancha inhale come back now from here we will move forward to our next pose parivarti trikonasana revolve triangle pose so square your hips towards the right side right toe front and left toe in twin keep your right uh palm on the right waist right side of the waist inhale stretch your left arm over your head now exhale drop your left palm out of your right feet inhale

take your right arm over your head hold there for five counts maintain your balance one two keep looking towards your right hand and open your chest three four and five exhale look down inhale come back up now left two out and right toe in now drop your right palm out of your left feet exhale and take your left arm over your head hold there for five counts again one two three four and five exhale look down inhale come back up stepping your right foot front back to the samasthiti

now we’ll move forward to our next pose parth uh side angle pose now send your right leg back right toe out left toe in raise your both hands by the side now bend your right leg at the knee and exhale drop your right hand down on the floor and swing your left arm over your head look towards your left palm and hold there one two three four and five inhale come back to the center now left toe out right toe in

bend your left leg at the knee and now drop your exhale drop a left palm and then swing your right arm over your head look towards your right palm one two just feel the stretch on your obliges three on your hip four and five inhale come back to the center now from here we will go further revolve side angle pose parivrtta parsvakonasana bend your right leg and square your hips towards the right side

again right palm on your waist left arm up exhale drop your left elbow out of your right knee and then drop your left palm out of your left right feet swing your right arm over your head and hold there for five counts one it’s okay if you cannot drop you can make namaste that is also we can do two three four and five exhale look down inhale come back to the center now turn yourself left to out right toe in bend your left leg at the knee drop your right elbow out of your left knee or drop your palm out of your left

feet right palm take your left arm over your head look towards your left hand or your left palm and hold there one two three four and five inhale again come back to the center stepping your right foot front back to the samasthiti shake your legs shake your hands now from here we’ll do we have added two uh more poses today parsvakonasana ย or parivrtta parsvakonasana

So now we’ll move forward to vinyasa that will be teach by raul ji please stand up straight on the top of your mat as you inhale take your arms up above your head exhale bend forward put your hands down on your mat inhale halfway look up and then exhale press your palms bend your knees jump back to chaturanga inhale upward facing dog exhale roll back on your toes for the downward facing dog

breathe in breathe out there and hold for three two one now bring your right leg forward in between your both hands now take your both hands up above your head for the warrior a now from warrior a to warrior b open your hands out take your back leg more back stretch look front breathe in breathe out there now go for forward towards your right hand and drop your right elbow on your right leg left hand up over the ear for the side angle pose breathe in breathe out again hold for three two and

one inhale back toward your b look front and straight now again go far forward towards your right hand and now wrap your left hand behind your back for the reverse warrior reverse warrior and now hold here stretch your right side of the waist find the balance breathing breathe out no need to push yourself go easy be gentle hold for three two one inhale back to warrior b look front now inhale raise your left

hand up for the warrior a stretch find the balance exhale put your hands down step back to chaturanga dandasana inhale upward facing dog exhale downward facing dog now bring your left leg forward in between your both hands arms up for the warrior a again and straight above your head front leg bent into 90 degree angle now warrior b open hands out to the side take your back leg more back look front fix your keys on your palm breathe in breathe out there for three two one now go for forward

towards your right left hand drop your left hand on your left knee right arm up above your head look at your palm breathe in breathe out hold for three two and one inhale back to the center for the warrior b look front to your palm again go far forward towards your right left hand and then wrap your left hand behind your back for the reverse warrior I mean right hand behind your back to the reverse for you look at your palm stretch upward breathe in breathe out hold for three be gentle don’t push

yourself hard two one inhale back to warrior b look front to your palm now sweep your right arm up above your head for the warrior a or high lunge now exhale put your hands down on your mat to chaturanga dandasana Inhale upward facing dog exhale downward facing dog pedal out your legs one by one now drop your knees down rest in time pose rest in child pose Normalize your breath catch your breath

now prepare your mind for the next sequence swing yourself forward into the table top as you inhale lift your head up look up high to the ceiling exhale lower your head down hump on your back push your hips forward squeeze in there inhale one more time head up look up high to the ceiling exhale head down hump on your back inhale head up exhale head down hump on your back one more time inhale head up look up high now stay here for three two one exhale head down hump on your back

squeeze in your abdomen inhale one more time head up and hold here now extend your both arms forward for the extended puppy pose try to drop your chest down look front in between your both hands normalize your breath with every inhalation extend it more further breathe in breathe out there three keep stretching two one inhale back to the center next on your right hand forward now drop your right outer edge of your palm on your mat and then stretch your spine look front to your palm and hold here for three two one inhale back to the center for the table top now

stretch your left hand forward now press your outer edge of your palm on your mat and hold three two one inhale come back to the center for the table top now send your both legs back for the plank drop your knees chest chin down on your mat inhale swing yourself forward for the cobra pose exhale roll back on your toes for the mountain or downward facing dog stretch your hips stretch your legs together keep it

stretching upward breathe in breathe out there now step your right leg forward in between your both hands for ashwa sanchalanasana horse riding pose drop your back knee on the floor push your hips down keep pushing forward exhale send your right leg back for the plank drop your knees chest chin down one more time on your mat inhale swing yourself forward for the cobra pose exhale roll back on your toes for parvatasana

now step your left leg forward in between your both hands back knee on your mat stretch your back leg keep stretching breathe in breathe out there and then exhale send your left leg back for the plank now stay here dropping knees chest and down yourself up for the cobra pose relax catch your breath here deep inhale deep exhale now from here back to the table top come into the table top position now try to try to

roll on your wrist inhale go to the right front exhale come back inhale go to the right front and then exhale come back to inhale lean towards the right then go to the front exhale to the left and come back three inhale to the right front and exhale four one more time inhale and exhale now i’ll change the direction now we’ll go from the left side inhale go to the left front exhale come back inhale to the left front exhale come

back three inhale to the left exhale come back from the right four inhale five one more time exhale back to the center come back to the center now we’ll just lean front and we’ll come back so rotate your shoulders little bit outward now inhale try to lean push with your palms properly make a hump little bit hump on your upper back okay near to your shoulders or push your shoulder blades away while leaning tuck your tailbone in engage your core inhale and hold there for three counts one two and

three now exhale come back to the center inhale again try to lean and hold one tuck your tailbone in two elbows straight and three exhale again come back to the center one more last time inhale and hold one two and three exhale again back to the center now try to lift your knees a little bit right knee on off the floor just right knee and then inhale lift your right knee up like a puppy pee pose exhale down do not drop

it down just bring it down closer to your left leg inhale again lift your right leg up do not shift your weight towards the left side or lean towards the left side just stay in center and then lift your right leg up exhale down three inhale again up keep your knee and ankle in one line you have to make this good 90 degree angle for my leg exhale down four inhale up and hold there for three counts one try to lift two and three exhale drop your right knee back on the mat now change your leg lift your left leg up exhale down inhale up exhale down sideways sideways you have to lift inhale

left knee towards the left side lift exhale down one more time inhale and hold one two and three exhale slowly bring your left knee down now from there just come back for the child pose relax here and catch your breath here try to take deep breaths in and out prepare yourself for upcoming poses again back to the table top now from here tuck your toes or lift your hips up come back to the plank pose push your hip inside tuck your tailbone in engage your core push with your palms properly on the mat

push your shoulder blades away and lean front hold one two hip-hop hip-hop three four and five slowly drop your knees down chest down in down inhale bring yourself up for the cobra pose exhale go back to the mountain pose second round come for the plank again now lift your left arm up come for the side plank on your right arm

keep your hip your body in one line hold there for five counts one two three four and five exhale drop your left palm down change your side lift your right arm up for the side plank on your left arm one two three four five exhale drop your right palm down your knee chest and chin again on the floor for ashtang namaskar inhale swing yourself up for the cobra pose exhale to the mountain deep breath in deep breath out

again come for a plank now from plank you have to drop your both elbows down try to come forward elbow plank hold there for five pounds tuck your tailbone in keep your elbows inside and your palms little bit out two three four and five drop knee chest and chin press your palm beside of your chest inhale swing yourself up for the cobra pose exhale go back to the mountain deep inhale deep exhale catch your breath

again drop your both elbows on the floor for the half plank or the elbow plank hold for five counts first we’ll shake for the five counts then we’ll hold for the five count so shake your hip up and down one two three four and five now hold five four three two one drop your knee chest and chin on the floor again swing yourself up for the cobra pose exhale from there go to the child pose relax yourself deep inhale deep exhale

actually come up sit in any comfortable position and gently close your eyes take a deep breath in and deep breath out now we’ll chant one time home followed by three shanti all together take a deep breath in join both palms together drop your booth palm generate energy the warmness between your palm apply it on your eyes apply it on your face on your own body and then gently pour down the head towards gourd while blinking open your eyes come chanting.

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