Namaste everyone sorry i didn’t see that how are you guys doing well okay then uh let’s uh oh very nice boni ji i can see your headstand okay so let’s begin our class sit in any comfortable position gently close your eyes take a deep breath in and deep breath out join your palms together in front of our heart center keep your back neck straight will chant one time after that the opening mantra take a deep breath in and deep breath out deep inhale deep exhale now inhale for Om

Om……………………………………..
Vande Gurunam Charanaravinde
Sandarshita Svatma sukva Bodhe
Nih Sreyase Jangalikayamane
Samsara Halahala Mohashantyai
Abahu Purushakaram
Shankhacakrsi Dharinam
Sahasra Sirasam Svetam
Pranamami Patanjalim
Om………………………………..

rub your both palms together gently apply it on your eyes apply it on your face on your whole body and go down your head towards god ask god to give us strength and energy for today’s class while blinking open your eyes Om Shanti everyone okay so i can see a new student rohit ji so rohit Ji tell me about yourself something that how long you’ve been doing yoga can you hear me okay so try to try to not bend

forward much just uh do a half forward folds do not do do full for what’s full due to you have injury in your back okay so ashtanga primary series is basically all about the forward folds so do not practice it much okay okay then let’s start inhale raise your both arms up over your head interlace your fingers rotate your palms out okay

now rahul ji which will show you okay okay sit in any comfortable position now interlace your fingers and raise your both arms up and rotate your palms towards the ceiling try to stretch yourself up as much as high you can now exhale bend towards the uh right side for the lateral band and feel the stretch on your left side inhale again back to the center exhale go towards the left side inhale again come back to the

center now keep your hands interlocked again bend towards the right side do not open your fingers keep looking towards your left armpit open your chest towards the left side inhale come back to the center and exhale to the left side inhale again back to the center now exhale bend down at 90 degree stretch your hands front look front keep your ears closer to your hands do not make a hump on your back so try to keep your spine straight hold there one two and three inhale again come back to the center exhale drop your both hands behind your back lift your chest up look back

open your strip cages feel the openingness in your heart and hold one two and three inhale both arms up again and exhale drop your both hands down now from here drop your both hands one side and come for the table top position on your mat keep your palms under your shoulder little bit rotate your shoulder outward keep your knees under your hip open your knees hip distance apart open your palms shoulder distance apart now inhale look up roll your shoulder open your chest exhale look

down make a hump on your back inhale again look up exhale look down while looking down push your shoulder blades away tuck your tailbone in and try to make a hump as much as big you can inhale look up now squeeze your shoulder blades here tuck your tailbone out and make an arch on your back exhale look down we’ll do one more time inhale look up and hold there for three counts one two just take a bit and breathe in and breathe out and three exhale look down make a hump on your

back three two and one come to the center now inhale stretch your right arm front and left leg back point your left toe behind the wall and fingers front to the wall exhale make a hump and try to touch your elbow to your knee inhale again stretch your arm and knee back exhale again elbow to your knee

inhale one more time and hold there for three counts maintain your balance on your left palm and your right knee two and three exhale knee to elbow again make a hump on your back hold one two and three now drop a right left knee down and right palm down now change your hand and change your leg lift your left arm front stretch your left palm uh palm towards or your hand towards the wall exhale touch your

elbow to your knee again inhale stretch your arm front exhale elbow to your knee one more time and now this time will hold for three counts one keep stretching like someone is pulling you from your leg and your hand too and three exhale try to touch your elbow to your knee and hold there for three counts three two and one drop your knee down drop your palm down now stretch your arms front for the puppy pose make a finger cups from your fingers and just feel the stretch in your shoulder and

your thoracic region keep your hip under your knees above your knees sorry keep stretching now move from towards the right side with your fingers move keep moving inhale come back to the center and exhale towards the left side if you find any difficulty in doing you can see rahul ji how he is doing inhale again back to the center now hold one two and three now walk with your palms back again come for the table

top now from here tuck your toes lift your hips up come for the downward facing dog bend your knees one by one shake your legs just create this space create the flexibility in your legs warm up your like warm up your legs now slowly walk front and stand into samasthiti from there walk front a step you can step in also inhale come up exhale down into the samasthiti now take one feet distance from a mat will do the

sun salutation a of astanga inhale raise your both arms up over your head come for urdhva hastasana exhale bend fully forward down for uttanasana just make sure you are not making a hump on your back and you are going forward with your hip joints not using your back treeni inhale look for and lengthen your spine if you cannot lengthen your spine by creating while keeping your knee straight you can just bend

your knees and just try to elevate with your chest try to lift your chest very nice exhale drop your palms on the floor inhale lift and jump back to chaturanga if you cannot jump you can step back one by one in chaturanga just try to keep your body straight in one line do not give pressure on your lower back inhale swing yourself upward facing dog exhale go back to the downward facing dog in downward facing dog try to keep your tailbone high towards the ceiling rotate your shoulders a little bit

out and just look at your navel point try to touch your heel if you cannot it’s okay you can bend your knees hold one keep deep breath in and deep breath out two three four and five now sapta top bend your knees look front and jump between your both palms or stepping front between your both palms into halfway look up ardha uttanasana exhale ashto bend fully forward down for uttanasana nava inhale all the way come up for urdhasthasana exhale back to the samasthiti

second round ekam inhale again raise your both arms up for urdhva hastasana though exhale bend fully forward down for uttanasana treeni inhale look front into halfway look up ardha uttanasana and chatvari exhale jump back for chaturanga dandasana pancha inhale urdhwamukha shat exhale adho mukha stay there one two keep lifting your tailbone high press on your palms properly three four and five now look front and bend your both knees sapta jump front between your both palms into

half look up ardha uttanasana ashto exhale bend fully forward down for uttanasana inhale all the way come up for urdhva hastasana exhale samasthiti very good for the third round of sun salutation A ekam inhale and dve exhale treeni inhale look front chatvari exhale jump back to chaturanga dandasana inhale upward facing dog exhale downward facing dog hold one two three four and five sapta bend your knees jump from between your both palms look front ashto exhale bend fully forward down

nava inhale all the way come up for urdhva hastasana exhale samasthiti sun salutation B ekam inhale bend your both knees and raise your both arms up come for the chair pose see you can look at rahul ji his knees are back from his toes so you have to keep in mind that you will not cross your knees from your toes uh just do it the wrong way roughly do it the wrong way cross your knees yeah this is wrong okay in this you will give pressure on your knees so little bit back exhale bend fully forward down treeni inhale look front lengthen your spine chatvari exhale come back

for chaturanga dandasana inhale urdhwamukha exhale adho mukha ekaadasha bring your right leg front exhale jump back to chaturanga inhale upward facing dog exhale downward facing dog now bring your left leg front for warrior A front leg 90 back feet just slightly 5 degrees in square your hips towards the front exhale again jump back to chaturanga inhale upward facing dog exhale downward facing dog stay there for five counts one two three four and five now bend your both knees and jump between your both palms for halfway look up exhale bend fully forward down inhale all the way come up for the chair pose exhale back to the samasthiti

second round ekam inhale come for the chair pose dve exhale come for the forward pose treeni inhale look front for the half forward pole chatvari exhale come back for chaturanga pancha inhale urdhwamukha shat exhale adho mukha sapta lift your right leg up and then bring your right leg front between your both palms for warrior A front leg 90 back feet five degrees in look front and exhale come back for chaturanga

dandasana inhale upward facing dog and exhale downward facing dog stay there now bring your left leg front for warrior A exhale jump back to chaturanga inhale urdhwamukha exhale adho mukha hold there for five counts one two three four and five now bend your both knees and jump or step in front into half will look up exhale bend fully forward down inhale all the way come up for the chair pose exhale samasthiti

third and last round he ekam inhale again come for the chair pose dve exhale bend for the forward fold treeni inhale look front chatvari exhale jump back to chaturanga puncha inhale shut exhale sapta bring your right leg front for warrior A ashto exhale jump back for chaturanga nava inhale dasha exhale ekadasha bring your left leg

front for warrior A dvaadasha exhale julp back to chaturanga trayodasha inhale chaturdasha exhale hold one two deep breathe in deep breathe out three four and five panchadasha bend your both knees and jump front between your both palms shodasha exhale bend fully forward down saptadasha inhale come up for the chair pose exhale samsthithi

so now we’ll move forward to our first pose of ashtanga so a come inhale jump open your legs keep your both palms on your waist you can follow routine squeeze your shoulder blades here squeeze your elbows open your chest now exhale bend fully forward down for the forward fold and grab your both big toes from your first two fingers inhale look front lengthen your spine here if you cannot lengthen your spine

you can bend your knees but try to keep your spine straight now exhale straighten your knees and try to bend forward look between your both legs transfer your weight not only to your heels but on your toes and hold one deep breath in deep breathe out to keep your elbows bend stretch your spine down three four and five inhale look front now exhale drop your both palms under your feet for padhasthasana inhale again half will look up exhale bend your elbows keep looking down and hold one two

three four and five inhale look friend lengthen your spine here exhale keep your both palms on your waist inhale all the way come up exhale jump back to the samasthiti very good now we’ll move to the next posture triangle poseUtthita Trikonasana ekam inhale swing your right leg back right toe out and left toe in both arms by the side actually dve exhale bend towards your right leg lean in front stretch yourself first front and then go down towards your big toe if you can catch your big toe you can catch if

you cannot reach you can just place your hands on your sin bone as well look towards your left palm up keep your body straight in one line push your hip in and chest out one stay there two three four and five exhale look down inhale come back up now left toe out and right toe in chatvari exhale bend towards your left side and inhale look up towards your right hand one two three four and five exhale look down inhale come back up now from here right toe out and left to in for parivartic trikona asana so keep your right palm on your waist square your hip towards the right side lift your left arm up exhale drop your left palm out of your right feet maintain your

balance if you cannot drop you can use blocks or you can place your palm on your sin bone as well inhale look towards your right hand and hold there one two parivarte trikonasan revolt triangle pose three four and five exhale look down inhale come back to the center now turn your left toe out and right toe in place your left palm on

your waist stretch your right arm over your head and then exhale drop your right palm out of your left feet inhale look towards your left palm or your left hand just keep twisting with your thoracic region and hold one two three four and five exhale look down inhale all the way come back up exhale stepping your right foot front back to the samasthiti

okay so now uh we’ll continue vinyasa from here and that will be teached by rahul ji now prepare your mind for the vinyasa sequence is going to be gentle so just stand up straight into samastithi now take your both hands up above your head exhale bend forward put your hands down on your mat inhale halfway look up now send your right leg back keep your back leg straight and then take your arms up for the

high lunche keep your back look straight very nice stay here four three stretch high elevate upward two one while bending it right knee at the knee and then open up your hands into cactus spread your fingers out look up high to the ceiling keep stretching upward open up your chest and then exhale put your hands down on your mat now send your left leg back for the mountain drop your knees chest chin down

on your mat inhale swing yourself forward for the crow pose oh so cobra pose now stay here lower belly should be on your mat keep a little bit high from a thoracic reason stay here for a while for three two one exhale roll back on your toes for the mountain parvatasana try to push your heels down on your mat keep pushing your heels down stretch your shoulders down towards your mat keep pushing keep

moving abdomen in and out as per your comfort now press your palms bend your knees jump forward for the halfway look up as you exhale bend completely down inhale halfway look up again now send your left leg back and keep your back leg straight and take your arms up for the high lunche front leg bend into 90 degree angle back leg straight up now one more time take a deep breath in and then drop

your back knee on your mat and then bend your elbows into cactus hands open up your chest spread your fingers out and hold here for three two one exhale put your hands down on your mat and send your right leg back for the mounting now drop your knees chest chin down on your mat inhale swing yourself forward for the cobra

pose bhujangasana roll your shoulders back keep stretching your spine upward elevate high and stay for three two and one now press your palms again roll back on your toes for the mountain and parvatasana

again start to stretch your shoulders down towards your mat spit your fingers out and keep pressing your shoulders breathe in breathe out here inhale and exhale now let’s try it one more time drop your knees chest and chin on your mat look front stretch your shoulders stretch your neck stretch your spine together hold here for three two

breathe in breathe out don’t stop everything one now take your right leg up in the ear make your toes pointed and stay here again hold for three now turn your head to the left side and look at your right foot look at your right foot from left side and stay one keep stretching upward two and three drop your right knee on your mat now try to take your left leg back up in the air stretch upward and hold here for three two one

and then exhale drop your left knee on your mat and then inhale swing yourself forward for the cobra pose bhujangasana roll your shoulders back open up your chest look front fix your gaze somewhere so that you can find the stability into the posture now from here we will do repetitive movement child pose and cobra pose all right now roll back on your toes to the child pose as you inhale swing yourself

forward into the cobra pose bhujangasana again roll back on your toes for the child pose inhale swing yourself forward for the cobra pose exhale again roll back to the child pose inhale swing yourself forward to the cobra pose okay one breath one moment in each round exhale again roll back on your toes for the mouth child pose inhale swing yourself forward into the cobra pose breathing deeply long exhalation

out exhale again roll back to the child pose inhale swing yourself forward to the cobra pose bhujangasana exhale child pose inhale cobra pose exhale again child pose inhale cobra pose exhale child pose inhale cobra pose now one more time exhale child pose for the last inhale swing yourself forward into the cobra pose and hold here one two three four five now press your palms and lift your chest even higher than before into this cobra pose and turn your head to the right side to look at your

left foot and then turn your head to the left side to look at your right foot again turn your head to the right side to the look at the left foot and then left side to look at your right foot keep on moving like this right side and then left side and then right side move and the left side keep on moving one two three four five four last three more counts keep on moving three two and one now from here we will do upward facing dog press your palms and then lift your knees thighs off the floor and now let thatViny

pressure come to your lower back now you guys are open up from your thoracic reason and now we are moving further to our lower back okay this is going to increase that intensity of your back bend exhale again press your palms roll back on your toes for the downward facing dog so this downward facing dog is a combination of forward bend and back pain from the posterior from the legs is going to be you know sort of forward bend but when you come to your upper back it’s going to be like

a back bend okay that’s why it is called combination of your forward bend and your back bend again one more time drop your knees chesting on your mat stay here for five stay stay stay four three you can walk further if you want to have more stretch on your thoracic region two keep stretching one inhale swing yourself forward for the cobra pose bhujagasana now from here bring your right hand forward in the center

yes and now bend your left leg at the knee now grab your left foot with your left hand now pull your leg back down towards the floor open up your chest and look back look back look back look back from the left side hold one bring your leg close to your arms two like bend your leg three bring it down four look back five feel the twisting at the same time your bendy backward six and then exhale release your leg down good job now from here bend your right leg place your left hand in the center bend your

right leg and then hook your right foot in your right elbow and then adjust and then look back one try to bring it as close as possible towards your abdomen or chest two or towards your mat three four five six seven and then exhale release your leg down now stay here in this cobra pose now you can keep your hands straight in this cobra pose so you must you must be enough warmed in this posture now exhale roll back on your toes for the mountain and downward facing dog stretch your hips high pedal

out your legs to release all the tension from your spine take your time to breathe in breathe out inhale and exhale normalize your breath catch your breath gather your all lost energy just bring all the awareness towards your breath inhale and exhale here now drop your knees chest chin down one more time on your mat inhale swing yourself forward for the cobra pose bhujangasana roll your shoulders back now stay

look front keep elevating your spine higher keep pressing your palms evenly on your mat look front breathe in breathe out there look front now exhale completely lie down on your abdomen relax there normalize your breath catch your breath relax your mind and prepare your mind for the next sequence just stay into this posture and relax there catch your breath everyone okay now press your palms swing yourself forward to the cobra pose bhujangasana roll your shoulders back open up the chest

now exhale extend your both hands forward extend your both hands forward and then completely lie down on your abdomen one more time now press your palms and then try to lift your head up okay it won’t be lift lift uh lifted up higher but it’s going to be lift slight okay now exhale lower your head down now take your both hands one palm distance backward okay just look at this that how he’s doing so you’re gonna

take your both hands one palm distance backward okay and now again press your palms now your chest is being higher than before and hold one two four five exhale again lower your head down now again take your both hands one palm distance backward press your palms elevate the chest upward and hold one two three four and five exhale lower your head down now from here again bring your hands beside your ears now press your palms again try to lift the chest up roll your shoulders back

and hold one two three four five exhale lower your head down hands down again press your palms take your hands back beside your shoulders press your both hands evenly on your mat and then reach upward now hold again one two three four five exhale lower down now bring your hands beside the chest and then press your

palms again a little bit higher to that optimum level and stay one two three four five stay there six seven eight nine and then exhale completely bend down relax there again normalize your breath relax your shoulders stretch your arms backwards breathe in breathe out there catch your breath okay with the next stimulation again press your palms lift your chest up for the cobra pose asana exhale roll back on your

toes for the downward facing dog walk your both legs forward in between your both hands for the halfway look up exhale completely bend down inhale take your arms up above your head stretch keep stretching higher exhale bend forward and put your hands down on your mat inhale halfway look up lengthen your spine maximize your lower back strength in this halfway look up stay one look friend maximize your strength strength two three four and five now walk both legs back for the plank drop

your knees chest chin down on your mat inhale swing yourself forward for the cobra pose bujangasana exhale roll back on your toes for parvatasana or mountain or downward facing dog okay again start to stretch your shoulders down towards your mat keep pushing down with every exhalation stay for threre two one now step your right leg forward in between your both hands for horse riding pose aswash and charlana back knee on your mat look front and stretch back hip start to stretch

deepen the posture with every excitation and then exhale send your right leg back for the mounting paravatasana now step your left leg forward in between your both hands push your hips down stretch and then exhale send your left leg back for the mounting now from here press your palms jump through your hands into dandasana try to jump through your hands into dandasana very nice now lie down on your back from here raise your both legs up high in the ear for the shoulder stand

sarwangasana adjust your both hands on your lower back keep pressing your elbows together evenly on your mat keep reaching high take your legs up keep stretching keep stretching high and then exhale lower your both legs down behind your head into halasana keep stretching into lock your fingers behind your back breathe in breathe out feel that nice and gentle stretch that’s coming on your back of your hips back of your lower back and your third citizen keep stretching keep it

stretching breathing breathe out now drop your both knees down on your mat and then squeeze your knees on your elbows sorry on your ears and then you can grab your feet and then again extend your spine more further out hold one two three four five now take your legs up high in the ear for shoulder strand again find the balance on your back of your neck stay for five four three two one and then slowly gently lie down on your spine relax your spine down on your mat breathe in breathe out now

we will do fish pose counter pose of this all uh finishing postures now try to lift your head up lift your chest up and drop your crown of the head down on your mat stretch your neck reach just high and hold here one two three four five as you exhale release your neck back normalize your breath again now close your eyes and relax back to shavashna turn your feet out palm facing up relax your breath relax your mind and find the stillness at the very bottom of your heart so bring all the consciousness towards your breath i start to breathe take deep breath in through

your nose and out through your mouth now again take a deep breath in through your nose and in for the count of four again take a deep breath in for the count of four and breathe out for the count of four so so now slowly gently bring the awareness back to your body move your toes move your fingers move your neck side to side extend your both arms above your head and to lock your fingers and then stretch your entire body from top to bottom bottom to bend your left leg at the knee and then turn it on

the right side just be comfortable take your time to sit in any comfortable pose press your hand on your mat eyes remain closed catch your breath again to finish today’s session join your hands together in front of your heart center now we will chant one om followed by trishanti together inhale drop your hands together now place your palms on your closed eyes now again wrap your hands together place it on your closed eyes again now join your hands together bow your head down honor yourself honor your practice open your eyes while blinking and namaste to everyone you.

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