Namaste Himalayan family we hope you all are doing good and great so for today’s session our topic is smooth and slow vinyasa flow so let’s begin this practice whenever you feel like comfortable sit back relax in any seating position and let’s start so let’s start this session with the closing eyes so i wanted to please close your eyes for a few seconds and let your mind prepare yourself for the class

Now when you feel like closing the eyes close your eyes and then slowly release your hands on your knees just take a time but at the same time try not to straight the spine our purpose is we have to prepare the mindset for the class take your time keep your spine as it is in a natural position nice and then slowly take a deep breath

in inhale and exhale breathe out inhale breathe in and exhale slowly and nicely breathe out take your time just few more seconds at the same time try not to control your thoughts let them flow with a breath let it come allow your chest to open more with every inhalation expand your chest and exhale relax now i will go for the chin mudra slowly stretch your hands now prepare yourself for three om will join together take a deep breath in inhale

Om……………………………….. inhale
Om……………………………….. inhale
Om………………………………..

Keep breathing take your time feel the vibration of om within and around now slowly by releasing your hands turn your chin in and by bowing down your head slowly open your eyes namaste ji let’s begin this tradition with a simple and easy child pose so wherever you are prepare yourself for the extended child pose open your knees and then gently release yourself and release your spine to the mat completely send

yourself to the mat exhale take your time nice slowly try to straighten the right hand then lift the left hand up come up on your fingertip look forward lift your chest up and then exhale try to press your spine down towards the gravity inhale exhale push your chest down inhale exhale push your chest down inhale and exhale then place your

palm down inhale lift up take your toes and lean forward open your chest push your hips down and exhale slowly move back take your toes in adjust your knees accordingly and then slowly release inhale lean forward lift and tuck your toes and open your chest sign your pelvis to the ground allow your chest to open more exhale

lean back nice and easy release the toes on the floor on the mat and relax inhale go forward again nice and easy send your palace forward open your chest exhale lean back nice and easy release the toes on the floor release your spine release the forehead

Inhale lift and round your spine tuck your toes in left knees off the floor and try to swing to the right side keep your hand straight exhale inhale to the center exhale to the left side inhale back to the center and exhale to the right side keep the arm straight do not bend the elbow inhale to the center and exhale turn the foot out and

then slowly towards the left side inhale to the center find your plank pose strong rounding the spine squeeze your buttocks and hold keep breathing i’m gonna try to swing front and back nice and easy with controlling last two and then slowly move to downward facing dog i want you to open your legs move wider according to the mat

lift your hip higher by lengthening the spine and hold here lift your toes off the floor and look forward in between your both hands your head should be strong as strong as your mind and then slowly lift your heels up fold your legs reach high with the hips and then slowly straight both the legs by pressing the heels down lift the toes up

exhale take a time inhale lift your heels up fold your leg lift high from the hips and then exhale straight your legs lift the toes up and then slowly by rounding the spine lean forward and then again switch to the right side inhale to the center and exhale to the left side

Inhale to the center and exhale to the right side take a time inhale to the center and exhale to the left side inhale to the center and slowly we’ll meet in downward facing dog again i want to please open your legs more wider keep pushing high from the shoulders nice lift your heels up slowly bend your knees jump for malasana straight

your hands keep your hips higher do not sink your hip lift your hips more higher and then hold here your palm facing upward keep pressing the big toe and exhale release the hands to the sideways and slowly sit in dandasana inhale for the right leg with the next inhalation straight your leg forward point your toes keep straightening the spine look forward exhale tuck that right toe in keep the spine straight keep

lengthening the spine inhale reach high do not over arch the neck keep the length long like someone pulling your neck from the upward and make sure shoulder should be relaxed like this with every inhalation keep lengthening the spine now slowly fold your leg inside place leg underneath the hands and hug your leg like a baby and then swing your leg in and out nice and easy

Keep the spine straight lengthening the spine nice and easy at the same time keep smiling do not make or do not try to hold the bread keep breathing the main purpose is you have to breathe at the same time as you’re moving now grab the outer edge with the right hand straight your left leg keep the spine along as you are straightening the leg with the next inhalation leave the left hand a diagonal way and open leg back

and hold here i can open like more to the outside allow your chest to open more inhale come to the center grab the foot point your toes lift your chest up and hold here for one more round for three two one for the left leg place the left leg to the outside of the right knee straight the spine first lift the right hand hug your right and left knee straight the chest and twist back an exhale twist hold here

Now slowly come to the center easily release the leg take your time release the hands to the outside and slowly lift yourself up open your chest and look up towards the ceiling keep the neck long as long as you can keep retracting your scapula and exhale slowly with controlling release your hips down take a time straighter spine

now fold the right leg keep the left leg active grab the foot leave the leg higher and allow your chest to lift more up and rule your leg out nice and easy keep lengthening the spine now fold the right leg nice and easy grab the leg to the outside lift your chest have that feeling of holding a baby and then swing in and out let your hips to stretch more keep the spine straight for five four three two and one slowly grab your foot from the outside with the left hand straight your leg forward straight your spine

first then a diagonal will lift the right hand up and straight the right hand back or you can bend your spine by buying the right hand behind the left and hold here for three keep the leg active lean forward two and one inhale come to the center grab your foot nice and easy point your toes and lift your chest more higher exhale hold him lifting a chest roll the leg out inhale exhale release the right leg to the outside of the left knee take your time inhale lift the left hand up hug your right knee lift the chest up and trace back

Keep breathing keep smiling take a time it’s your journey go according to the limit of your body and then inhale back to the center release the leg place the hands to the outside open legs more wider lift hips higher and hold here for three two hand one exhale release your hips down bend the elbows sift your weight forward and then

gently release yourself to the ground take a time now inhale lengthening the right hand up release the left leg and slowly straighten your right leg up grab the big toe with the middle finger index finger nice release the left hand as it is now hold the leg here for five four and three then slowly fold the leg to the outside keep pulling the

toes towards you and hold here at the same time keep smiling do not try to hold the breath as i told you in the beginning it will the more you breathe the more the blood will flow easily and hold here for three two one then allow your leg to stretch to the outside for the 45 degree and hold here for three two and one slowly lift the leg up

keep the leg as it is turn towards the left side and hold your leg for three keep the toes pointing two and one and slowly release your leg down with controlling release the leg now without touching the ground slowly i’m going to lift the leg higher and turn this leg towards you and hold here for three two one

We’ll do one more round exhale go down with controlling do not let your legs fall down and then inhale lift the leg up and then roll the leg inside towards you and hold here for three two one exhale lie down on the back again adjust yourself hold the leg easily for three two exhale release the leg take your time adjust yourself accordingly

and then straighten your left leg slowly lift the left leg up grab the big toe and hold here for three two one then slowly grab your foot to the outside nice and easy make sure the knee should be going outside not towards you and hold here take your time for three two and one then slowly straight to left forward nice and easy for three two

and one pointed toes slowly lie down towards the right side and do the same thing lift the leg higher keep the toes pointing and exhale with controlling release the leg nice and easily slower as slow as you can and then slowly lift the leg higher and then turn your leg towards you exhale release leg down nice and easy with controlling you are

doing great we’ll go for two more round inhale lift up exhale go down inhale one more round lift the leg higher turn the leg towards you hold for three two one gently turn the leg towards you release the leg hold three two and then with controlling leave the leg down take a time exhale relax now relax here for a few seconds not savasana let’s take a time

now we’ll go for one inversion pose which is known as Sarvangasana shoulder stand let me know whenever you’re ready take a time inhale nice and easy straight leg support your lower back and then point your toes upward straight the spine keep retracting the scapula do not tuck your chin in keep it long and hold here for ten, nine eight keep breathing you can flex your toes towards you as well keep breathing nice

and easy and then slowly fall your leg towards the head and now from here just try to interlace your hands behind the back keep the leg long and high do not over flex the spine or do not over flex the neck keep it long and then slowly by folding the knees to the outside lie down on a Karnapidasana and hold here for a few breaths take your

time keep pressing the back side of the head to avoid neck injuries and slowly even feel like lifting up lift yourself higher and exhale place your hands underneath your hips take your time and then slowly with controlling release the right leg first and then slowly release the left leg first and hold here for five four keep the knees strong keep

pulling the big toes on the floor to activate the growing and to avoid the outward rotation of the knees one and last few breath allow your chest to open more have that feeling that you are opening the chest from the front face and exhale relax take your time hug your both legs nice

So now slowly lean back lean forward lift yourself up and then slowly with controlling hold here for three two one bend the elbow and then again lift up for three two one and jump to the chaturanga dandasana inhale to the upper facing dog exhale

lengthen downward facing dog take your time keep the spine long and then slowly release yourself in the child pose and exhale relax now whenever you’re ready let’s jump into directly for the headstand foreign

Now take your time and prepare yourself for the head stand then slowly lift up you can measure hand like this in a triangular way keep the fist as tight as you can and then slowly adjust the crown of the head with the next inhalation lift the right leg and then slowly lift the left leg up find a balance squeeze the buttocks roll your thighs

outward and hold here for ten, nine push high from the shoulders keep pressing the elbows five four three you can support the wall as well if you are not finding the balance and one slowly fold your both legs nicely tuck in hold for three two one and exhale release the leg and relax and child pose do not lift your head up after every

inversion make sure to relax in the child pose and let the blood flow in a natural way take a time and then slowly inhale up to the downward facing dog and then slowly walk through jump through and lie down on your back now before savasana let’s do some supinal twisting lift the leg up for the knees sip the hip to the right side release the legs down and then slowly twist your spine and hold then slowly come to the

center and switch your leg to the outer side of the right and lift the left hand up to focus on pressing the shoulders down and hold take a time breathe in and breathe out nice and easy and then slowly inhale come to the center hug your both legs lift up your head take a time breathe in and exhale gently release yourself to the savasana

Let’s go for a savasana three to five minute so just release yourself if you are having a arch on the spine i would love you to go for the Baddha Konasana in a position so it will allow your arms to remove and still if you are having the arch it’s better to put something underneath of your legs like a bolster or something and then slowly adjust the shoulders accordingly and relax completely surrender yourself through the ground to the mat and close your eyes and relax

so and slowly come out from your relaxation by wiggling your toes by moving your knees slowly remove your fingers move your neck right and left left and right then slowly come closer to the knees straighter both legs to the outside and stretch both hands upward fold both legs towards the left or towards the right and slowly with the

timing lift yourself up and sit in any comfortable position now let’s end this session by chanting one om thres hanti the peace mantras slowly close your eyes and go for the hands over the lap take your time no rush now we’ll chain one om and thres hanti all together slowly take a deep breath in
Om……………………………
Shanti Shanti shanti’h

Keep breathing feel the shanty within and around the peace of the heart peace of the mind peace for the world now slowly rub your both palms generate the nice and good energy for the practice and gently send the energy towards the shoulders to the chest to the abdomen so the hips to the knees and then slowly give a big hug to the

self be thankful for this practice for your match for the grow as well again rub your both palms and gently place your palms over the eyes take your time take a moment and by spreading the fingers slowly open your eyes namaste thank you.

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Ayu