Om Shanti yogis in today’s session we’re gonna go over to the common alignment of side angle pose and revolve side angle pole yesterday we talked about triangle pose and evolved triangle pose so whenever you’re ready let’s begin sit in any comfortable pose keep your spine straight nice and long take a deep breath in deep breath out inhale and then exhale

Let’s begin today’s session with om chanting three times inhale
Om……………………………………..
Om……………………………………..
Om……………………………………..

Just find the stillness at the very bottom of your heart just feel the vibration of the effect effect of the om chanting bring your hands together in front of your heart center bow your head down pray to the god for today’s energy for today’s practice now open your eyes while blinking and namaste to everyone

So whenever you’re ready find yourself into the table top before we get into the posture we will warm up ourselves hands directly underneath your shoulders knees directly underneath your hips press your both hands flatten on the floor now as you inhale lift your head up reach high make your chin pointing it upward as you exhale lower your head down hump on your back squeeze your hips in pushing your hips

forward now as you inhale lift your head up reach high as you exhale lower your head down hump on your back squeeze your hips in now from here maybe you can lean forward but make sure you don’t make any arc on your back squeeze your hips in and then keep leaning forward keep pressing your fingertips down on your mat and then move back inhale lift your head up and then exhale lower your head down hump on your back squeeze your hips in pushing your hips forward

Now one more time inhale lift your head up gather your all energy together and then exhale again hump on your back set an intention for today’s practice now bring your spine back to the neutral position for the table top now as you inhale stretch your right hand forward it’s very important to stretch your sideways in the side angle pose first we’ll start with the side stretches extend your right hand forward and then keep

pushing your hand forward further than your shoulder socket and then put your right outer edge of your palm on your mat now try to make a couple finger with the left hand and keep pushing your shoulder blade down right shoulder blade down and keep pushing down and lift your head up to the left side stretch keep dragging your hand forward and feel that nice extension on your right under armpit take a deep breath in breathe out keep pushing forward

Inhale and then exhale now with the next exhalation bring your hand back to the center for the tabletop with the next inhalation stretch your left hand forward parallel to the ground and then exhale push your hand further than the shoulder socket and then press your outer edge of your palm on your mat now make a couple finger with your right hand and then sink your shoulder down and try to lift your head up keep

pushing down keep stretching and then hold there one two feel that nice extension on your left shoulder three four and then five exhale release your hand back to the table top toes tucked in inhale lift your head lift your head up roll your shoulders backward and then exhale lower your head down hump on your back for the cat and cow inhale again head up look up high to the ceiling press your hands on your mat exhale head down hump on your back squeeze your hips in keep pushing forward

now lean forward press your fingertips down tuck your toes under and then lift your knees of the floor into the plank make a big hump on your upper back not on your lower back squeeze keep pressing your hands engage your chest engage your abdomen together and slightly lean more forward if you cannot lean too much forward then you can keep your shoulders right above your hands and stay for three

two and one now reach your hips high for the downward facing dog try to push your heels down one by one bend your one leg at a time release all the tension from there push your right heel and the left heel

Keep pushing down one by one breathe in breathe out now send your right leg back up high in the ear suck your lower belly in and then exhale step your right leg forward in between your both hands sink your hips down drop your back knee on the floor tuck your toes flatten your back foot inhale stretch your hands up over the head sink

your hips down keep pushing forward and then rotate your hands outward and bend your elbows into cactus hands spread your fingers out look up high and try to sustain this elevation from your thoracic reason okay no need to just bend backward you need to just first sustain that elevation in your thoracic region and then bend

backward deep breath in deep breath out and then exhale put your hands on your mat and then press your hands down extend your front leg at the knee walk your hands forward keep stretching make a cup of finger with your both hands pull your toes back towards you inhale swing yourself forward push your hips down stretch your back leg and then exhale extend your front leg at the knee lower head down

Inhale again swing yourself forward push your hips down reach upward and then exhale extend your front leg at the knee lower your head down stretch keep pushing forward and hold there for three two and one inhale again swing yourself forward push your hips down sink your hips down stretch and feel that nice extension on your back of your leg on a hamstring and then exhale press your palms on your mat send

your right leg again back up in the air for three leg downward facing dog stretch upward exhale step your right leg in between your both hands keep your back leg straight don’t drop your back knee on the floor keep your back leg straight and active look front and then exhale step your left leg forward to meet your right leg in the forward man now with the next inhalation stretch arms over the head make a nice arc on your back join your hands together push your hands backward rotate your

shoulders back and hold for three no need to push your hips forward okay if you’re pushing your hips forward then you will have a lot of pressure on your lower back make sure you’re bending from your upper back your hands are rotating outward and elevate them high as possible with the next exhalation bend completely down put

your hands down either side of your both feet inhale halfway look up and then exhale press your hands bend your knees and jump back to chaturanga dandasana inhale urdhva mukha svanasana upward facing dog and then exhale downward facing dog adho mukha svanasana stretch your one leg at a time keep pushing forward breathe in breathe out normally

Send your left leg up in the air exhale left leg forward between your both hands drop your back knee on the floor into ashwa sanchalanasana horse riding pose make a cup of finger rotate your shoulders back and then stretch your hands upward you can push your front leg away from the center of your body so that you can feel more stretch on your back leg bend your elbows into cactus and spread your fingers out breathe in breathe out here inhale and then forcefully exhale out feel that more

extension on your back leg as you push your hip down with the next exhalation put your hands on your mat either side of your front leg and then move your hips backward lift your toes of the floor and then extend your hands forward breathe in breathe out inhale again swing yourself forward sink your hips down lift your chest up reach high and then exhale again move your hips backward extend your front leg at

the knee walk your hands forward stretch inhale again swing yourself forward push your hips down stretch look front chest open now exhale tuck your back toes under press your both hands down and then send your left leg back up in the air for three leg downward facing dog reach high

Exhale step your left leg again forward in between your both hands back lightly straight up back leg engaged and active exhale right leg forward to meet your left leg in the forward bend completely bend down inhale sweep your arms up over the head make a nice arc on your back you can interlock your fingers and then push your

hands away from your head keep elevating high from authority reason stretch upward and then exhale release back to samsthithi so as we talk in the beginning we’re gonna go further to the side angle pose so how to get into this posture in a strange vinyasa first you have to bend your right leg at the knee now with the next

exhalation send your right leg back with a one leg distance apart or more than one leg distance apart according together according to your height turn your right foot out left foot in and then straighten your both arms to the side look at your right palm and then bend your front leg at the knee into 90 degree angle or above the 90 degree angle make sure you’re not pushing hip completely down

Otherwise you’re gonna just hang into the joints okay we need to just engage we have to find that resistance more than the gravitational force so make sure your thighs are engaged straighten your arms to the side now go for forward towards your right hand pull your abdomen in don’t let your hips sink forward you have to squeeze your hips inward so that your outer rotation will come on your back leg go far forward

and then try to put your hand down on your mat either you can put it outside or inside as per a comfort but if you are going to put it uh inside then you can easily push your front leg away from the center of your body after this you have to swing your left hand up over the ear rotate your hand how outward again reach up high and hold

there one two keep rotating three four and then five inhale back to the center stretch your arms to the side and then exhale release your hands now we will use the prop or you can use the block in front beside your foot again go far forward towards your right hand and then put your right hand down on your mat see whenever you’re

getting props in your yoga poses at that time what actually like to happening in there you’re going to modify that posture in such a way where you can get the maximum benefit okay so whenever guy getting height from the floor you will feel more you will you will bring more awareness from the floor towards your body

So always try to use the prop this is how you can easily modify the posture and you can have maximum benefit from there see when i’m using the block i can easily feel that you know more consciousness towards my entire body on my back leg on my front leg and on my outer edges of my foot keep stretching rotate your upper hand

outward and hold the air for three breathe in breathe out two and then one with the next inhalation swing your cell back to the center and then exhale if you’re tired with your right leg then you have to sweep switch to the other side turn left foot out adjust the block right here beside your left foot now stretch both hands to the side go for

forward towards your left hand bend your front leg at the knee and then place your left hand down sweep your right arm up over the ear pull your lower belly in stretch upward breathing breathe out there five four three two and then one inhale again come back to the center and then exhale we will switch to reward side angle pose or

parivrtta parsvakonasana now this time you will use the block outside of your palm okay then you have to first keep your hips square towards your right leg and then straighten your left hand up over the ear make sure you’re twisting your back leg completely inward and your hips are completely square towards your right leg okay and your back leg will start to rotate inward front leg will be into the neutral position

or whether you can take it out or in as per a comfort but make sure your front leg is bent now sweep your left hand up over the ear as you exhale bend forward and then put your hand down on the block and then sweep your left hand up over the ear twist your spine completely out look at your palm if you can otherwise you can look backward towards your underarm pit and hold there for three two one

And then inhale swing back to the center and then exhale release okay let’s do it on the other side so that it’s going to be balanced bend your front leg at the knee extend your arms up over the head and then lean forward now put your right hand on the left side of your left leg and then sweep your right arm up over the ear make sure you’re not lifting a back outer edge of your foot like this make sure you’re pressing from the

back outer foot and then reaching high and hold there five four three deep in the posture with every inhalation and exhalation two and one inhale back to the center and then exhale release back to samsthithi shake your legs take your thighs take a few moment here to observe your body again take your time to release back to the natural breath inhale and then exhale inhale and then exhale

Let’s finish today’s session with one om followed by three shanti join your hands together in front of your heart center chin parallel to the ground take a deep breath into chant
Om………………………..
Shanti Shanti Shanti’h

Rub your hands together place your palms on your closed eyes while blinking open your eyes show some gratitude towards the god towards the mother nature honor yourself on your practice open your eyes and Namaste.

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Ayu