Vinyasa Yoga Flow Parasarita Padottanasana By Yogi Rahul Ji

 

Namaste yogis my name is Rahul Rawat welcome to you all for today’s session today we’re gonna go over to the common alignment of wide leg forward bend or Parasarita Padottanasana in yesterday’s class and previous class we talked about side angle pose and revolve side angle pose

Whenever you’re ready just find yourself into the any comfortable pose close your eyes keep your spine straight nice and long take a deep breath in long exhalation out inhale and then exhale let’s begin today’s session bring your hands together in front of your heart center now we will chant sarve bhavantu sukhinaḥ

oṃ sarve bhavantu sukhinaḥ
sarve santu nirāmayāḥ
sarve bhadrāṇi paśyantu mā kaścidduḥ khabhāgbhaveta।
oṃ śāntiḥ śāntiḥ śāntiḥ॥

May all be happy may all have got enough energy to understand the spiritual potential of the self-awareness may all be free from the illness now bow your head down pray to the god for today’s energy for today’s practice open your eyes while blinking and then Namaste to everyone whenever you’re ready then just find yourself

into the table top this is your table top position where your hands are directly underneath your shoulders knees are directly underneath your hips and toes tugged in or out as per a comfort rotate your shoulders back so in parasarita padottanasana we need to have enough shoulder stretch and enough stretch on the hamstrings so

let’s begin inhale lift your head up look up high to the ceiling stretch your head upward chin pointing up as you exhale lower your head down hump on your back squeeze your hips in push your hips forward inhale again head up look up high to the ceiling stretch push your hands down as you exhale lower your head down hump on your back squeeze your hips in push your hips forward inhale again head up look up

high just take your time to get your body enough warmed for parasarita padottanasana and then exhale hump on your back squeeze your hips in one more time inhale lift your head up look up high to the ceiling press your hands down on your mat now make a cup of finger with your both hands rotate your shoulders backward and reach high and hold there one two three four and five exhale hump on your back push your hips forward squeeze in there

Now flatten your palms on the floor one more time lift your head up look up high to the ceiling press your hands down roll your shoulders backward push your shoulders away from the ears and then exhale bring your spine back to the neutral position now extend your right hand forward parallel to the ground rotate your hand outward and

then press your outer edge of your palm on your mat now make a cup a finger with the left hand and then try to sink your shoulder down stretch just feel that nice extension on your right under armpit stay here for a while take a few moment here to observe your breath and then stretch keep pushing down with every exhalation

inhale again come back to the center bring your hand back to the center and then stretch your left hand forward now push your left hand down on your mat and then sink your shoulder down and make a cup of finger with your right hand and try to reach high from your head keep pushing your left shoulder down and then reach

upward feel that stretch on your thoracic region and your shoulder blades one keep stretching two three breath in breathe out there four five and then exhale release back to the center for the table top

Now inhale lift your head up feel that expansion on your chest expansion of your lungs and then exhale contraction of your abdomen and squeeze there inhale head up look up high to the ceiling press your palms on your mat reach high and then exhale hump on your back push your hips forward slightly lean forward so that you can squeeze in more from your abdomen inhale bring yourself back to the center

now extend your both hands forward and make a cup of finger with your both palms now walk your hands forward don’t drop your elbows down if you drop your elbows down you won’t feel much stretch on your on your underarm pit okay so in order to feel the stretch on your underarm pit you have to keep them uplifted that nice stretch happens to your shoulder blades to your underarm pit look in between your both

hands keep pressing your palms keep pressing your fingertips down breathe in breathe out inhale and then exhale there keep pressing your fingertips down try to reach high elevate your shoulders look in between your both hands and then exhale slowly gently walk your hands back to the center for the table top

Just relax your spine relax your shoulders release all the tension from your shoulder blades now from here rotate your shoulders clockwise one like alternatively both both shoulders are moving opposite direction two three now switch that rotation on the other side one keep your hands straight move from the shoulders two three four and

then five now inhale back to the center again now send your right leg back up in the air all the way high make your toes pointed and then bend that leg at the knee into 90 degree angle exhale rotate that leg outward and then push it away from your center of your body and then exhale and then inhale reach your right leg again up in the air keep pressing your palms exhale bring your knee forward squeeze in the air

push your hips down press your hands on your mat and then inhale again send your right leg back up in the air make your toes pointed look front chest open chin pointing upward and then exhale release your right knee on your mat now with the next inhalation send your left leg back up in the air all the way high reach upward and then exhale send your left leg out to the left side open your hip out and then again

send your left leg back exhale bring your knee forward and then again send your left leg out to the left side and then push it away from the body exhale bring your knee forward towards your head knee to your chin inhale again send your left leg back up in the air all the way high toes pointing upward exhale knee forward squeeze in the air inhale stand your left leg back up in the air reach high and then exhale drop your

knee down on your mat now from here we will do thread and needle stretch your right hand to the right side keep your both hands straight in one line with the next exhalation swing your right hand underneath your left armpit twist your spine extend your left hand over the ear on the floor feel that stretch try not to lean forward

Just sustain that engagement on your thoracic region and then twist from your thoracic from the navel center look up high to the ceiling breathe in breathe out don’t hold your breath now with the next exhalation release your left hand on your mat and then bring your right arm again up high in the air back to the previous position and then exhale release your right hand down on your mat into the table top now sweep

your left hand up over the ear reach high and then exhale swing your left hand underneath your right armpit drop your left shoulder down and then stretch your right hand over the ear breathe in breathe out keep on twisting from the navel center take a moment here to observe and twist more further out three two one and the next thing is put your right hand down in your mat and then inhale sweep your left hand

up over the ear stretch reach high as possible and then exhale release your left palm on your mat now inhale lift your head up reach high exhale head down hump on your back squeeze your hips in inhale again head up look up high to the ceiling stretch and then exhale tuck your toes under and then reach your hips high for the downward facing dog adho mukha svanasana pedal out your legs one by one one

press you one leg at a time two keep pushing your shoulders down three four and five now bend your legs and then walk your legs forward into halfway look up ardha uttanasana and then exhale completely bend down for uttanasana inhale sweep your arms up over the head exhale release back to samsthithi now from here we will do

sun salutation inhale sweep your arms up urdhva vrikshasana exhale bend forward put your hands down on your mat complete forward bend inhale halfway look upardha uttanasana and then exhale press your palms on your mat and jump back to chaturanga dandasana

Inhale urdhva mukha svanasana upward facing dog roll your shoulders backward and then exhale roll back on your toes for the downward facing dog adho mukha svanasana put out your legs push your heels down on your mat breathe in breathe out forcefully exhale and then inhale forcefully exhale out and deepen the posture try to push your shoulders down but make sure your hands are rotating outward with

every exhalation deep in the posture push your shoulders and then bend your knees press your palms and walk your legs forward or jump forward to halfway look up and then inhale sweep your arms up over the head reach high and then exhale samsthithi here now we will do sun salutation B bend your knees stretch your arms over the head for the chair pose utkatasana with our next exhalation bend completely

down inhale swing yourself forward ardha uttanasana and then exhale jump back to chaturanga dandasana inhale urdhva mukha svanasana upward facing dog roll your shoulders back hands straight and then exhale downward facing dog adho mukha svanasana bring your right leg forward in between your both hands press your back heel on your mat reach your hands upward make sure your inner arch of your foot is

not dropped down it’s not collapsing inward press your outer edge of your foot on your mat and then reach high try to keep your hips square towards your front leg pull abdomen in engage in the air and then exhale put your hands down and then try to jump back to chaturanga inhale urdhva mukha svanasana exhale adho mukha svanasana downward facing dog push your shoulders down bring your left leg

forward in between your both hands and push it back outrage of your foot on your mat and then sweep your both arms up over the ear breathe in breathe out inhale and then exhale hold for three two one exhale put your hands down on your mat and then try to jump back to chaturanga dandasana inhale urdhva mukha svanasana exhale adho mukha svanasana

keep pushing your heels down bend your one leg at a time keep on moving right there on your legs now bring your left leg forward here we are going to directly here we are going to get into the wide leg forward bend now standing both hands out for the warrior B and then extend your front leg at the knee turn your left foot in so that

your both feet gets parallel to each other this is your prasarita padutanasana in which your legs are open according to the uh according to the openness of your hips now with the next inhalation lift your chest up clip your elbows in reach high pull a low belly in stretch upward reach high feel that stretch on the third series and with the

next exhalation bend completely down then put your both hands on your mat in between your both legs inhale halfway look up ardha uttanasana and then exhale bend completely down try to lower your crown of the head on your mat if you are not able to push your head down you can always bend your legs at the knee make sure in the in this forward when you are rotating your legs inward and try to sift your body

weight on your toes but don’t shift your entire body weight on your toes you’re you’re gonna press your toes to uh to maintain the balance like uh whenever you’re going for the forward bend you need to lean forward at the same time you have to resist when you’re too when you’re pointing when you’re pushing your toes down all right so make sure leaning and resisting they are balanced push your toes down on your

mat at the same time push your heels down make sure you’re not collapsing inward from your feet like this okay press your outer edge of your foot on your mat or you can press the knuckle of the toes and bottom of your heel on your mat now bend completely down with the next exhalation rotate from the top make sure your hips are

rotating inward if your hips are rotating outward then maybe you will get injured you will get pelvis impingement all right now completely bending forward forward forward forward try to drop your crown of the head down and hold there one two breathe in breathe out three four and then five inhale look front and then exhale grab your waist and then reach high all the way up

Now stretch your hands to the side and then exhale again bring your hands back on your waist lift your head up clip your elbows in reach upward and then exhale bend completely down forward try to drop your crown of the head down on your mat keep stretching keep pushing your head down stay there again make sure your legs are rotating inward you’re pressing from the both outer edges of your feet keep on

deepening the posture inhale all the way come up high now stretch your hands to the side and then exhale rotate your hands in and then interlock your fingers now when you interlock your fingers and then you have to rotate your hands outward this is the outer rotation when you’re going for the back bend and then exhale bend completely down and try to put your interlocked finger on your mat keep on bending forward and

hold here one two be engaged from the from the shoulder blades three keep on bending down four don’t push yourself too hard otherwise you’ll you may get injured six and then inhale again reach high stretch your hands to the side and then exhale put your hands back on your waist with the next exhalation bend completely down and then grab your big toes inhale look front and then exhale bend completely down

try to drop your crown of the head down on your mat keep on pushing forward with the next exhilaration keep on deepening the posture breathe in breathe out keep exhaling when you’re bending down hold there one two three four and then five inhale halfway look up and then exhale bring your hands back on your waist and then inhale all the way come up high and then exhale release down okay so now we are going to modify the posture with the help of the block

If you are not enough flexible in the wide leg forward bend so you can always use this you can always take the support of the blocks okay it is going to give you height nice height from the floor so let’s suppose you are not able to bend down with a straight leg you can take the support of the wall of the block and then try to bend down like this okay still if you have got knee injuries and you are not able to you

know put a lot of pressure on your knees then again you can bend your legs at the knee and try to make sure your hips are rotating inward okay this is called anterior palater this is your posterior palate so make sure this is this is your hip pelvis guideline is flexing forward and then you are bending down with that bent legs okay it is going to this is the safest way to get into this posture if you have knees injuries

now bend completely down and then hold there one or you can hold there into halfway look up in this you can also work on that um that low back strength two hold three four and then five now bring yourself back like this and then reach high

straighten your arms side to the side if you cannot interlock your fingers behind your back you can always use the block and then grab the block like this from behind okay so this is how again get to the position open your legs and then exhale bend completely down

So whenever you we are using the props these props help us to bring more awareness towards our body so that we can easily get the maximum benefit from there from the posture so this is how we i can easily extend my shoulders and the blog if block is heavier then it’s gonna also help help me out to get my hands on the

floor right and then inhale again swing yourself back reach upward and then exhale release down so how we are going to get out of the posture now extend your arms turn your left foot out and then sweep your right hand up over the ear into high lunche with the next exhalation put your hands down on your mat and chaturanga inhale urdhva mukha svanasana exhale adho mukha svanasana

press your palms bend your knees jump through your hands and then extend your both legs forward now simply cross your legs keep your spine straight nice and long just relax your breath relax your mind focus on your breath take a deep breath in

deep breath out bring the awareness towards your natural breath breath don’t let outside thought come to your mind don’t hold yourself let everything go with the flow you just need to bring the awareness towards your breath let’s finish today’s session bring your hands together in front of your heart center

lokah samastah sukhino bhavantu

Let the whole world be happy and peaceful honor yourself honor your practice bow your head down rub your hands together place your palms on your closed eyes and while blinking open your eyes and Namaste to everyone.

Other good articles – 

https://www.baliyogaschool.com/benefits-of-sun-bath-and-normal-bath/

https://www.baliyogaschool.com/imbalanced-diet-and-food-fads/

https://www.baliyogaschool.com/naturopathy-a-natural-physcian/

https://www.baliyogaschool.com/naukasana-boat-pose/

https://www.baliyogaschool.com/what-is-shatkarma-write-the-name-of-all-types-of-shatkarma/

Ayu

×