Namaste yogis my name is Saurav Raturi and today we’re gonna do 30 minute yoga vinyasa in which we’ll warm up our whole body so sit in any comfortable position and gently close your eyes take a deep breath in and deep breath out keep your spine nice lengthen and stretch relax your shoulder open your chest bring awareness to

your body to your mind and to your breath bring that intention of learning in yourself now open our class or start our class by chanting the opening mantra join your palms together take a deep breath in

Om…………………………….
Yogena chittasya padena vacham
Malam sharirasya cha vaidyakena

The meaning of this mantra is i salute or go down to the sage patanjali for giving us this wonderful yoga practice so we can purify the mind speech and of our words now gently bow down your head towards god rub your both hands apply it on your eyes apply it on your face on your whole body while blinking open your eyes

Now raise your both arms up and interlock your elbows now try to move your spine left to right right to left just bring that nice extension from the spine so we are working on our spine right now we are warming up moving our body our muscle of our spine stretch your both hands back extend sorry flex your shoulders here and then exhale

bend forward down now open your knees as much as wide you can are you comfortable with you can open it now from here bend your elbows try to push your chest down towards the floor keep moving keep breathing inhalation and exhalation and feel the stretch which is coming from your thoracic and your shoulder just treat

your both hands stop your fingertips and try to touch your chest from here place your right palm down and your left palm down come for the table top position now try to look up lift your chest up towards the ceiling make a nice arch on your back tuck your tailbone out squeeze the shoulder blades and roll your shoulder open your chest feel

the stretch in your cervical as you inhale as look up as you exhale look down make a hump on your back tuck your tailbone in press your palms properly on the mat and try to press your shoulder blades away or push them away from each other back to the center

Now as you inhale raise your right arm by the side open your chest elevate your hands up towards the ceiling as you exhale try to drop your right shoulder under your left hand take your left arm over your head front stretch it look towards the left armpit and keep moving or feel the twist in your thoracic just breathe in and breathe out

take your left palm back inhale take your right arm and then exhale drop your right hand back on the mat now change your hand inhale raise your left arm up as you exhale drop your left hand under your right hand arm up and stretch your right hand towards the left side keep looking towards your right armpit now just hold it there one

breathe in breathe out do not hold your breath try to take inhale and exhale bring your right arm back take your left arm by the side and then exhale drop your left hand down now again inhale chest up exhale hump inhale again chest up exhale hump on your back inhale and exhale

Now tuck your toes lift your hips up from here paddle your legs one by one puddle your legs elevate your spine try to touch your heel while pedaling your legs on the mat if you cannot it’s okay press your palms properly and keep elevating your spine towards the ceiling do not make a hump and then do it okay keep elevating and then

do it now lift your right leg up high in the air bring your right leg up straight your knees point your toes towards the ceiling press with your chest take your right leg towards the left side feel the stretch in your side obliques as you exhale bring your right leg in front of our hands come for the low lunge in low lunge do not drop your

knees down keep your knees lifted and move your hip front and back with your toes try it try to push with your toes your body front and back and feel that nice stretch in your quads back leg quads keep moving now drop a knee down lift your chest up come for the horse riding pose ashwa sanchalanasana keep lifting your chest up keep pushing with your hips down

Now from here tuck your toes lift your hips up come for the high lunge raise your both arms up look up our front wherever you feel comfortable and try to sink with your hips down again try to move your legs front and back now drop your feet down come for the warrior b from here front leg 90 degree if you want to like go more deep

down you can shift your legs but if you feel comfortable here just stay here into where you’ll be look friend now try to grab your left fingers with your right fingers behind your back and go back look up towards your right armpit and bend your knee feel that stretch which is coming from your shoulder on your left arm you will feel extension on your right arm you will feel flexion and on your back you are stretching

by the side on your side obliques inhale come back to the center exhale bend down inhale again come up open your hands come for the warrior b and from there come for the high lunge drop a knee down flex your toe drop your fingers and take your leg back for the plank push your tailbone in push your shoulder blades away try to lift

your chest up from the floor more high as much as you can and then drop your knees chest and chin stay there this is known as eight limps or surya namaskar and then from here swing yourself up for the cobra

Now move your head left to right first twist your thoracic towards the left and look your right feet inhale back to the center exhale towards the right now look your left feet inhale exhale inhale exhale now from here take your hips back and come for the child pose take your time here to catch your breath to catch your energy and then

from here again come front drop your chest and your chin inhale swing up exhale go back now lift your left leg up high in the air point your left toe towards the ceiling and bend your left leg towards the right side try to look your right feet with your right side as you exhale bring your left knee left feet in front of your both the hands between

your both the hands keep your back tucked for the lower lunge and then move front and back with your leg with your right feet feel the stretch on your right quads now keep moving inhale exhale and then drop your knee down flex your toe lift your chest

up come for us keep sinking with your hip keep lifting your chest up try to lift with each and every inhale and exhale your chest should be lifting and hip hip will be sinking down now tuck your toes raise your both arms up come for the high lunge here again in high lunge will move with your toes and then back

Now drop your feet down come for the warrior b in this position again if you want to increase or shrink your hips down you can take your right leg back now grab your right hand right fingers with your left fingers and try to push your shoulders away from you do not keep it like this push it back as you inhale exhale try to go back if

you cannot do like this you can place your palms and then you can take your hand but you will do if you can reach up to your hands you can reach or you can use the belt and then you can go back exhale go down open inhale again come back to the center and then open hands for the warrior b swing your hands for high lunge and then exhale drop your knee down come for assassinate your left leg back to the

plank pose and then knee chest and chin on the floor just take few inhale and exhale and lift your chest up come for the cobra pose roll your shoulder on lift your shoulders like this i do not take your shoulders closer to you try to push them away by rolling your shoulders opening your chest and feel that stretch on your back as you exhale roll back to the mountain

Now from here come for the plank and then drop your forearms on the floor come for the forearm plank again tail pull in push with your shoulders protract your shoulder blades here push them away move with your toes front and back feel the engagement in your core muscles now take your body towards the one arm elbow

forearm plank and take your left arm back hold just keep breathing and again come back now shift your weight towards your left forearm and then take your right leg towards the left side and take your right arm up just keep breathing again back to the center exhale try to lift your right feet up and push your shoulder blades away keep breathing and change change your leg right down left up okay now from here come

for the full plank and then to downward facing dog and paddle your legs here now from here again come for the plank bend your knees take your hips up towards the ceiling try to touch your belly on your thighs lift your heels off from the floor again come for the plank bend your knees and take your hips up towards the ceiling keep elevating your spine here feel the stretch on your thoracic and lengthening of the

spine again come for the plank one more round hold in and out breathe in and out exhale bend inhale and then exhale again come for the downward facing dog now try to straight your knees here and touch your heels if you are if you can touch your heels easily just try to lift your toes off from the floor again bend your knee chest and chin on the floor and try to lift your right leg up and support your right knee with your left feet

If you want to feel more stretch you can bend your knee and lift your legs more up reduce the distance lift your legs up remove the support if you feel easy keep breathing do not hold your breath you’ll feel the stretch on your back on your neck slowly change your leg lift your left leg up okay you can support it if you’re a beginner if you’re advanced level uh practitioner you can bend it towards your head slowly

drop your left knee down again tuck your toes lift your chest up come for the core propose roll your shoulders here and roll back again to the mountain bend your knees drop your hip down stretch your hands front for the child pose shashankasana this will be the counter pose for you take your toes lift your hips up and pedal your

legs here now try to lift your right leg up and then bring your right leg between your both palms for the warrior c keep your right knee bent your hands back point your toes back if you’re comfortable you can straight your right knee but i will suggest you try to bend it find the balance stay there now from there try to come front without

dropping your left leg and then place your left feet on your right inner thigh for the tree pose raise your both arms up focus at one point balance yourself push your left knee towards the left side

Now from here again remove your leg and take your left leg back for warrior c and then drop your left leg down raise your both arms up come for the warrior a and just keep sinking with your hip down rather than going back and look up straight your front leg and then bend forward towards the right leg for the pyramid pose feel the stretch now take your right leg back into the plank pose knee just chin on the floor

inhale up exhale down now lift your left leg up and then bring your left leg between your both palms for the wall you actually shift your weight from your both feet to your one feet or your one leg on your left leg again stretch your both hands back and keep your knee bent slowly come up balance on your left feet now touch your right feet on your left inner thigh take your both arms up look at one point and focus now take

your hands down and take your right leg back again for the warrior c now drop your leg down come for the warrior a keep looking up or front and now straight your front leg exhale bend forward towards your front leg now press your palm bend your knee and take your leg back for a plank pose knee chest chin on the floor inhale swing

yourself for the cobra exhale roll back to the mountain child pose now we’ll go for the one last pose that is Ustrasana camel come on your knees raise your both arms up and one by one drop your palm on your heel lift your chest up look back hold there keep pushing your hip towards front and chest up and look back three slowly from

there drop your head down open your legs we’ll go for some counter poses now Paschimottanasana pull your hip muscles out properly sit on your sitting bone inhale arms up exhale down do not force yourself right now just little by little deep in this forward bend posture chest up lengthen your spine here exhale down chest up

lengthen your spine here exhale again now slowly bend one come up inhale drop your hands behind your back bend your knees and lift your hip up for the bridge pose exhale drop your hip down lay down on your back come for the butterfly

Open your hands and relax yourself just feel the energy which is created by today’s practice the energy which is generated in our body we have a stretch each and every part of our body with you with today’s practice we can see now we feel more relaxed our bodies each and every muscles have stretched now and our body is prepared for

the whole day not only physically you can feel the mental peace after doing yoga straight your legs bend your left leg and then turn towards the right side make pillow of your right hand place your left palm in front of your chest and then press with your left hand and sit in any comfortable position keep your back neck straight take deep

inhale and exhale we’ll finish our class by chanting our mantra closing mantra join your palms together
Om……………………….
Svasthi Praja Bhyaha Pari Pala Yantam

The meaning of the mantra is may lord give us peace to the all human being in this world gently bow down ahead towards the god and thank god for giving us strength and energy for today’s class rub your porch palm apply it on your eyes on your face on your whole body while blinking open your eyes namaste everyone.

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