This content is a guided Bikram yoga class, focusing on a 60-minute moving meditation sequence designed to improve physical health, mental clarity, and energy levels through a series of breathing exercises (pranayama) and yoga postures.
Mind Map
Click to expand
Click to explore the full interactive mind map • Zoom, pan, and navigate
hello welcome to your sixty minutes open
I'd a moving meditation Bikram class we
are going to start with pranayama
breathing one of the most important
aspects to your practice setting and
sealing your practice when the brain is
quiet the central nervous system can
function more efficiently teaching you
to slow down gaining power over your
thoughts through optimal wellness
controlling that lifeforce through your
breath pranayama the process of
directing energy inward making the mind
fit for the detachment of the senses
starting with feet together heels and
toes touching we're going to lock the
knees control the thighs engage the
interlocked all ten fingers and placed
them under the chin
relax your shoulders stomach is in
eyes relaxed inhale lifting the elbows
up we're inhaling by the nose using your
throat fill the lungs
exhale by the mouth use the throat nose
and mouth only the passageway inhale
chin down press the chin into the
knuckles create lift in separation the
cervical spine exhale by the mouth six
seconds keep exhaling elbows touch at
the end inhale drop the chin until it's
parallel to the floor as you lift the
elbows up out of the way stretching up
crown of the head up exhale keep the
chest lifted no backward bending spine
stays straight hips heels knees locked
elbows touch inhale one two three four
five six exhale six five four three two
one elbows touch helping to relieve
irritability letting the mind calm
dropping all those thoughts out the back
of the head elbows up
exhale head back building focused
concentration for your practice
constricting the throat on the inhale
warms the air coming into the body
allows you to take longer slower inhales
and exhale push the head back as you
press the knuckles against the chin
creating more mobility flexibility in
the upper spine neck and shoulders
inhale head down stomach in coming up on
the last ones breathing deeper fill new
space inhale light positivity exhale
exhaled out exhale fear all the toxins
eliminating that carbon dioxide from the
body with your breath inhale head down
fresh nutrient-rich blood flow
stimulating creating more fresh oxygen
throughout the body stimulating the
central nervous system exhale let it go
and eliminate that metabolic waste keep
exhaling alkalizing the body from the
inside out
that's enough first set
feet together second set heels and toes
touching open the totes lock the knees
can track the thighs ten fingers
interlocked under the chin inhale start
to lift the elbows up stretching up
stretching those intercostal muscles
fill the lungs exhale push the head back
eyes open no backward bending stacking
shoulders hips heels all in one line
inhale head down one two three four five
six at your maximum until you feel dizzy
exhale lift the chin and push the head
back stretch the elbows forward away
from your head elbows touched parallel
to the floor inhale head down stomach is
in compression abdominal wall
decompression abdominal muscles second
in tighten it up hold it exhale head
back let the shoulders drop down as you
push the head back expanding and opening
the throat to the chest elbows touching
inhale head down knees are locked don't
forget about the lower body
feet flat weight in the heels thighs
engaged glutes engaged hips forward
exhale head back eyes open look back use
the nerve endings in the eyes to look
back further elbows touch but no
backward bending inhale second set a
little bit deeper the slower you go the
better you do lifting up out of the way
stomach in exhale push that air out of
the body
moving that carbon-dioxide alkalizing
the body less acidic elbows touch inhale
head down couple more here press the
chin into the knuckles warming the air
before it enters the throat inhaling by
the nose using the throat elbows up
exhale by the mouth again use your
throat h.a audible haa sound keep
exhaling elbows touch and then arms down
by your side that's enough
first postures Halfmoon with hands to
feet inhale the arms up over the head
interlock your ten fingers release the
index fingers thumbs crossed slowly bend
the body right left
getting that lateral stretch up and down
both sides of the body focus on
fingertips to the toes right left right
and left then when you're ready to stop
in the center readjust the hands palm so
they're touching like glue straighten
the wrist lock the elbows lock the knees
take a deep breath inhale stretch up and
bend the body up and over to the right
side of the room push your hips
immediately to the left so you feel that
left heel all the way to the left
fingertips stretching and opening
stomach is in left hip forward to hips
in one line right shoulder forward
opening up the chest like a flower petal
blooming stay here come down a little
bit deeper arms back with the ears chin
up neck is long invisible stomach and
exhale one more time push change slowly
come up left side take another deep
breath inhale stretch up touch the
ceiling and stretch the body up and over
to the left side of the room
waring them but warming up the spine in
this first posture increasing in flexion
from the coccyx to the neck activating
the central nervous system providing
quick energy and vitality flexibility to
the spine helping correct bad posture
toning and trimming the waist the hips
thighs the gluts change
now first backward vent take a deep
breath inhale breathing lift the chest
to take the pressure out of the lower
spine inhale stretch up don't forget to
breathe and now go back lower spine
middle spine whole spine backward bending
bending
look back look back with the eyes nerve
endings in the eyes connected to the
upper spine so where the is go body
follows always breathe you have to
breathe in order to bend without force
change slowly coming up arms with the
ears slowly hinge at the waist go down
front side let all ten fingers touch the
floor and then you can bend your knees
move the hips
shake the head relax the neck so you
turn from backward bending to forward
bending so please be careful lower spine
not quite warmed up fattest asana hands
to feet increasing blood flow to the leg
muscles in the brains more flexibility
in the spine the muscles tendons
ligaments of the legs lift your heels
grab your heels from underneath stepping
on all five fingers take a deep breath
pull and stretch your body down from the
lower spine objective touching stomach
on legs chest on these eyes open touch
your face on the legs below the knees so
from the side you look like a Japanese
ham sandwich no room for light or air
anywhere do not lose this keep pulling
isolate the bicep strength by lifting
the shoulders up toward the ceiling
squeeze the elbows tighter pull harder
last few seconds shift the weight into
the toes push your knees back lift your
hips up
neck is long lock the knees change
slowly coming up arms with the ears
stomach is in stretch up and then arms
gently go down [Music]
[Music]
second set inhale again arms up over the
head interlocking ten fingers released
the index fingers thumbs crossed second
set chance to go somewhere new maybe go
into a new space push that boundary
inhale stretch up and now stretch and
bring the body up and over to the right
side pushing your hips the left beyond
your flexibility but on the first set
left side body opening right side body
compressing keep the hips forward weight
in the heels keep the left heel pressing
into the floor as well open the toes use
that equal weight distribution change
slowly come up take another deep breath
and left side last set inhale stretch up
and stretch the body up and over to the
left side of the room no backward
bending stretch your body over to the
left and push your hips to the right
stomach in promoting healthy kidney
functioning trimming and toning waist
hips and thighs reducing imbalances of
the liver the spleen stomach in
correcting bad posture change second
backward bend you've been here before
now this finds a little more warmed up
take a deep breath stretch up and Bend
the body back eyes going back upper
spine middle spine whole spine backward
bending push your hips forward keep the
weight in the heels where the eyes go
the body follows point your index
fingers towards the floor look back fall
back go back
and change slowly coming up arms with
the ears go down front side going into
bodice toss and a second set touch the
floor with all 10 fingers move your hips
now as you lift your heels grab your
heels from underneath stepping on all
five fingers make sure the thumbs are
included in the grip wrapping your
forearms behind the calf muscles take a
deep breath fuel the posture and then
pull gently pull your heels but
continuously keep pulling without
stopping without intermission stomach
touching the legs chest on knees
compression suck the stomach in and up
use your eyes pull harder eyes always
open shift the weight into the toes push
the hips up lock the knees feel those
thighs contract lock the knees last few
seconds stretch your neck longer goal is
to touch the crown of the head towards
the feet squeeze the elbows luck beneath
change slowly arms with years coming up
gently arms go down breathe buuut gita'
san awkward posture helping to reduce
chronically cold feet right first up to
the right 6 inches heels and visible
behind the toes 6 inches between the
hands parallel to the floor stomach in
exhale sit down lift the chest up bend
the upper body backward bending tilt the
lower ribcage forward toward that
imaginary front mirror 6 inches between
toes heels knees and hands second part
stand up maximal onto the toes like a
ballerina stretching everything I've
toward the ceiling and then slowly slide
down that back wall feeling the lower
middle upper spine pressing against the
back wall sit down halfway until the
hips touch the chair knees up heels up
upper body back change
keep the arms there third part
concentrate meditates stand up one more
time on to the toes squeeze your knees
engage your core glutes engaged and
slowly go down as slow as possible the
slower you go better you do stomach in
building strength and the limbs bringing
fresh blood to the knees and ankles
upper body back relax your face knees
together thighs parallel to the floor
arms parallel to the thighs change
slowly push the floor away as you come
up arms down right foot back to place
second set right foot step it to the
right 6 inches heels invisible behind
the toes cap and letter H arms up
parallel to the floor stomach in exhale
immediately sit down hips go into the
chair thighs parallel to the floor lift
the chest up bend the upper body back
keep the head on straight
try to bring the shoulders above the
hips open up the knees change second
part concentrate and meditate
stand up maximum on to the toes spine
straight knees elbows locked sit down
hips go low knees come up pushing the
tops of the feet toward the front mirror
stomach in increasing hip flexibility
relieving muscular aches and cramps
change third part come up squeeze the
knees together stomach in slowly go down
upper body back spine straight goals to
have the thighs parallel to the floor
make sure you don't collapse onto the
heels keep that two inch you got between
the hips and heels and then arms
parallel to the thighs from the side it
looks like a three sided box change
slowly come back up arms go down right
foot steps back to place
egle third posture last caution the
warm-up series
inhale arms up over the head exhale pull
the elbows down until the fingertips go
below the nose stomach in chest up upper
body back lift the right leg high up and
over the left cross your legs each other
twist like ropes try to put your toes
behind that left calf muscle and then
sit down deeper cutting off the
circulation here here increasing
circulation all over the body especially
the kidneys sexual organs upper body
back chest up sit down
change inhale breathing arms up and then
exhale swing the left underneath the
right cross at the elbows twist like
ropes pull the elbows down you're
opening up 14 largest joints of the
body's scapula deltoids wrist elbows
hips knees seven on each side it's
normal to feel dizzy the tourniquet effect
effect
supercharging the circulation all over
the body whole point of this postures to
create the compression pull elbows down
sit down more push the upper body back
and change inhale breathing arms up over
feet together and then immediately going
into second set right arm again swing it
under the left cross at the elbows twist
like ropes line up the hands palms pull
the elbows down set the hips upper body
back lift that right leg high take your
time with control with precision until
all five toes are visible in the front
mirror while holding this posture you
cut off the circulation in the body pull
the elbows down suck the belly in push
the upper body back lining up feet knees
elbows hands change inhale arms up last
time left side exhale swing the left
under the right to cross the elbows line
up the hands palms wrists stay straight
stomach in sit down lift the left leg
high up and over the right eagle posture
relieves built-up tension the neck and
the shoulders while supplying fresh
blood to the kidneys organs of
reproductive six system improving
vitality and control sit down lower
upper body back at the end and then
change inhale breathing arms up feel
that rush of blood fresh nutrients fresh
circulation arms down pots
so that concludes the warm-up series we
have our first official water break take
a minute take a sip of water if you need to
to [Music]
[Music]
now we move on to done demon and Jonas
your asana standing head to Neath first
of the balancing postures requires
tremendous effort focus what you get out
of this posture exactly is what you
could put into it requiring great great
deal of honest patience and will wipe
your hands shift the weight to the left
leg lock the left knee contract your
left thigh start strong firm foundation
lift the right leg up until your right
thigh is parallel to the floor
stomach in round the body down
interlocking ten fingers and grab just
below the toes of the right foot left
knee locked solid concrete lamppost
unbroken noni inhale gently lift the
right leg up kick your heel out flex
your foot in from the ankle beyond
perpendicular so you feel that stretch
and that calf muscle stretching the
Achilles tendon once both knees are
locked still you can balance and bend
the elbows down elbows touch the calf
muscle one day going down below the calf
muscle change coming out slowly with
control focus forward breathe wipe the
hands left side lock the right knee lift
the left side up until it's parallel to
the floor no higher no lower keep that
90-degree angle round the body down and
grabbing two inches below the toes
I stay forward English Bulldog
determination Bengal Tiger strength
inhale lift the left leg up kick your
heel out flex your foot more than
perpendicular create a cramp on top of
your left calf left thigh as you stretch
your left calf muscle heel out toes in
elbows coming down stomach in lock both
knees change feet together wipe your hands
hands
optional half second backbend if you like
second set focus meditate you should
have a solid grasp of each part before
moving on to the next please remember
everyone's schedule may be different
honor your own pace inhale lift the
right leg up kick your heel out flex
your foot beyond perpendicular once both
knees are locked bend the elbows if you
can still balance here comfortably with
both knees locked tuck your chin throat
choked and eventually forehead and the
touching feeling that rounding sensation
of the spine belly in change feet
together eyes open breathe
left side last set developing
concentration your patience
determination self-confidence building
strength and the abdominal muscles feet
ankles and legs keep weight even in the
standing foot lifting that left leg up
until there's an L 90 degrees upside
down letter L pull the elbows down
stomach and tuck your chin throat choked
unifying the mind body squeezing
fleshing out internal abdominal organs
such as the gallbladder pancreas spleen
standing bowling posture shifting blood
flow from one side to the other
irrigation for the body for the body
right hand up turn it to the right drop
your hand pick up the right foot from
the inside at the ankle left knee still
locked and kick point the toes kick back
kick up point the toes and see the toes
coming over the top of the head in the
mirror then you start to bring the chest
down unto the hearts down parallel to
the floor touch your chin to the
shoulder left shoulder stretching
forward right shoulder back to arms
shoulders stretching in opposite
directions chest down lower body down or
lock the left knee point the toes go for
it touch the mirror change kicking all
the way out of the posture stand up
straight left leg left hand turn it to
the left
pick up the left foot from the inside at
the ankle some still touching with the
index finger right arm bring it up
activate the right solid legs standing
foundation strong and firm kick point
the toes kick up to different directions
here kicking back and kicking up point
your fingers activate your right arm
you're charging forward stretching
forward so much kicking back so much
that your left arm becomes invisible
behind the right two arms stretching in
opposite directions increasing
circulation here in the heart and the
lungs focus on the breath control the
breath you control the posture
correcting high blood pressure opening
the diaphragm stimulating this
cardiovascular system change slowly
coming out feet together arms down just
breathe second set right hand bring it
up turn it to the right drop your hand
pick up the right foot from the inside
at the ankle touch the knees together to
start lock your left knee stretch up
inhale touch the ceiling and
point the toes move slowly slower you go
better you do
although physical advantage of this
posture are often discussed the mental
emotional benefits are also profound
balancing and holding this pose requires
strength and helps build determination
of focus patience it is goal to teach
the yogi balance and all that he or she
does on and off the mat the left hand
left side turn the hand to the left drop
your hand to pick up the left foot from
the inside at the ankle right knee is
locked right on bring it up take a deep
breath inhale breathing stretch up
release that emotional stress from the
tissues of the body and kick point the
toes letting go of shame fear but
betrayal abandonment it's an awesome
number you can feel strong proud yet
vulnerable and open all in the same time
point the fingers touch the front mirror
point the toes stay with it right knee
locked kick back kick up kick away from
the body kick up toward the ceiling
stretch forward charge change feet
together arms down just breathe into the
cardiovascular section of class now to
linden asana balancing stick increasing
your heart rate even more flushing of
the veins and arteries that run to that
heart muscle improving mental
concentration stretching your lungs
inhale arms over the head
interlocking ten fingers release the
index fingers thumbs crossed inhale
stretch up right leg step sort of big
step lock both knees come down
immediately left leg comes up upper body
down Kappa letter T as in Tom no broken
umbrellas here now stretch out of the
waist shoulder blades scapula coming out
of the body keep that leg up point but
the toes lock both knees stomach in now
stretch one more time touch the mirror
change slowly come
arms with the ears take a deep breath
fuel the posture inhale stretch up left
leg steps weren't a big step lock both
knees arms and ears together everything
tight tight is light bring the body down
for 10 9 8 7 6 5 4 3 2 1
James inhale arms come back feet
together arms down take a breath
this posture opens and aligns the hips
tones and elongates the muscles in the
core the fact legs and arms improving
mental concentration strengthening the
heart muscle by increasing
cardiovascular circulation arms over the
head second set take a deep breath
stretch up and then right leg steps
weren't a big step lock both knees
engage the core bring the body down capillarity
capillarity
no higher no lower left leg up right
knee locked set up determine the outcome
and this one stretch forward weighting
the balanced foot big toe down change
arms with the air and step back inhale
breathing left side last set stretch up
left legs that's what a big step locked
both knees arms and ears together come
down keep those arms glued with the ears
don't let those arms fall stretch
forward try to see underneath your
wrists stretch your hands palms squeeze
tight lock the elbows lock the knee
chain feet together arms down you can
turn to the side as we move on to
standing separate legs stretching done Dimona
EPOC dupatta paschimottanasana right
foot steps to the right
heels in one line pigeon to the toes
lock the knees arms out chin forward go
down front side lead with the chest eyes
forward nice dramatic swan dive keeping
that back flat push the hips back as you
go down then lift your heels grab your
heels from underneath if you need to
make a modification you can grab your
feet from the outside or your big toes
wherever your grip is today inhale feel
the posture and pull stretch your body
down from the lower spine start in the
hips stretch it in the lower hips then
the lower spine middle spine hols find
360 degrees coccyx the toes coccyx the
forehead with your forehead touching the
floor change slowly coming out arms up
right foot steps back to place arms down
great posture here helping to cure and
prevent sciatica helps the functioning
of most internal abdominal organs
especially small and large intestines
improving and toning the muscles
flexibility in the thighs the calves
pelvic ankles hip joints chin forward
chest forward going down second set lift
your heels grabbing your heels nice
tight strong grip pull bring the elbows
into the four into the legs forearms
close to the shins shoulders up away
from the ears isolating the bicep
strength pull grating great posture to
reduce abdominal obesity good for
constipation help reduce depression good
for diabetes lower back pain stimulating
the adrenal glands arms up feet together
next is tricking asana master posture
helping the marriage between heart and
lungs excellent cardiovascular workout
working every muscle organ join gland
tissue of the body feet together in L
arms over the head right leg steps to
the right a big step arms down
immediately parallel to the floor push
your hips forward turn the right toes
out bend the right knee sit down all the
way until your right thigh completely
parallel to the floor knee and ankle in
one line inhale breathing engage the
core move the both arms the same time
right fingertips stretched down toward
the big and second toe don't touch the
floor no body weight or pressure against
your foot the left arm stretches up
stretch up pull your shoulders back
pinch your shoulder blades together keep
the hips forward upper body back at the
end change right toes turn in left toes
turn out bend your left knee sit down
bounce if you need to to make sure
sitting down low enough hips are forward
spine straight in the center inhale move
the both arms left elbow comes down in
front of the left knee pushing that knee
back opening the hips and pelvis
right knee is locked right foot is flat
right arm stretches up rotate the chin
profile the face visible in the side
mirror hips are forward
sit down lower now upper body turn and
like spine twisting posture at the end
change slowly arms come up feet together
and then arms down breathe creating that
marriage between the heart and lungs
building self awareness liberating from
emotional patterns helping grounding
sensations into the mind bringing
attention back opening the heart chakra
also strengthening the base chakra
improving every single bone muscle joint
Glen internal organ of the body second
set right leg big step right arm goes
down elbow in front of the knee left arm
stretches up upper body back change
Brentley comes in left toes turn out
bend your left knee sit down
bounce upper body back stomach in inhale
move the both arms the same time great
posture for opening up the frozen
shoulders regulating hormones upper body
back break me and locked left knee back
rotate the chin stretch up as much as
you stretch down stomach is in right
knee locked right foot flat change feet
together arms up arms down
moving understanding separate legs
stretching head to knee done demon MP
back to pada Joanie share asana inhale
arms over the head squeeze the palms
together across the thumbs lock the
elbows right foot turned to the right
three feet now pivot on your heels to
the back foot is turned in at a 45
degree angle stretch up before you bend
the spine in any direction
now tuck the chin to the chest until the
throat gets choked that's gonna
stimulate the thyroid gland good for the
metabolism tuck the chin roll in roll in
roll in until the forehead and knee
touch stretch your hands palms beyond
the toes lock the elbows try to lock
your front leg quick a couple of times
with the help of the forehead change
slowly coming up turn to the side now
turn to the left push your right hip
forward to hips Square before you start
inhale stretch up one more time exhale
tuck the chin throat choked roll in
touch the forehead to the knee you can
open the fingers press the fingertips
into the floor to lift the forehead
leverage your body to press the forehead
higher up onto that thigh making sure
that forehead and Eakin press keep that
connection stimulating the pineal grant
blend bring all your attention to the
middle of the brain eyes open push your
knee back stomach engaged try to lock
the knee change slowly coming up arms
with the ears both feet flat then turn
to the side where you started right foot
second set inhale arms up squeeze the
palms just cross the thumbs elbows are
locked stretch up right foot step to the
right turn to the right turn your left
hip stretch up tuck the chin throat
choked roll in compression massaging
internal abdominal organs front side and
stretching organs pancreas kidneys along
the back side throat choked eyes open
breathe normal here change slowly coming
up turn to the side now turn to the left
180 degrees push your right hip forward
one more time left side last set stretch
up tuck the chin throat choke
stimulating the metabolism thyroid gland
touch your forehead to the moon bend
your knee if you need to that's okay
take that modification if you need to no
extra movement focus on the stillness
here once you have that mind-body 4 hit
any compression connection squeeze the
palms lock the elbows
eyes open breathe change slowly come up
stretch your fingertips up turn to the
side feet together arms down eyes
forward moving on to Tadasana with
baddest asana feet together stretching
the spine and improving the posture
while balancing increasing flexibility
to the knees hips and ankles pick up the
right foot grab your foot from the
inside and pull the heel high up toward
the hip joint and so the sole the foot
is becoming parallel to the ceiling
gently push that right knee back opening
up the hips and pelvis just like in
triangle keep that left knee locked to
keep the thigh engaged stretch up
through the midline of the body once the
shoulders are in one line right hand up
left hand up Namaskar if you can balance
here drop your eye gaze to the floor
stomach in start to hinge at the waist
and go down with a flat back until all
10 fingers eventually touch the floor
then shift the weight back into the toes
upper body back until the spine is
straight then right hand up left hand up
Namaskar stretch up
great posture for improving balance core
strength alleviating joint pain
especially the knees posture opens the
hips strengthens our core and feet
change right foot down arms down feet
together left side eyes forward pick up
your left foot grab from the inside
pulling that heel as high up onto that
right hip joint as you need push the
hips forward eventually - knees are in
one line from the side shoulders and one
line find the balance no rushing it left
hand up right hand up Namaskar drop your
eye gaze to the floor if you're taking
it in to toast and hinge at the waist go
down with a flat back push your hips
back once you touch the floor you can
gently bend the knee while supporting
your body weight into the hands and as
you sit down you bring your weight back
above that heel but not collapsing onto
the heel keep that 2 inch gap between
the hip and the heel knees still
horizontally in one line parallel to the
floor left hand up right hand up Namaskar
Namaskar [Music]
[Music]
change feet together eyes down savasana
turn around
lie down for a quick two minutes savasana
savasana stimulating your Paris and
thick nervous system rest digest
response calming your sympathetic
nervous system the fight and flight
freeze response
your heel should touch your toes fall
open arms down by your sides palms face
up relax the fingers relax your feet
relax the knees relax your hips
disengage your core completely relaxed
feel the ground beneath you tuck your
chin slightly so the back of the neck
can rest flat against your match
keep your eyes open or close them
however you choose to meditate today
focus on that breath as you inhale
feeling that cool air enter the nostrils
creating that oxygen sending it deep
down into the lower lungs filling the
chest expanding your body and then
slowly let that exhale out through the
and eliminating anything that doesn't
serve you this morning keep that
awareness on your breath for the
remainder of these two minutes savasana [Music]
[Music]
we continue this series with the floor
series postures first starting with the
window window moving posture pavana
mchte asana good for digestion lift the
right leg up interlock ten fingers and
grab just two inches below the right
kneecap all ten fingers down to the
webbing pull the right knee down and out
towards the right shoulder but avoid the
ribcage tuck the chin to the chest so
you get that thyroid compression agreat
again also improving your immune system
elbows are in shoulders are down flex
your left foot back push the back of the
knee into the floor pull down harder
freeze change right leg down release the
legs release the arms and then lift the
left leg up
interlocking ten fingers again grab just
below that left kneecap pull your left
knee out and down avoid the ribcage
maybe the knee can touch the shoulder if
it can't that's okay but keep the
compression keep that constant pulling
without stopping without intermission freeze
freeze
then change left leg down then lift both
legs spend your knees grab your opposite
elbows over the top of the knees for
arms side by side feet side by side
relaxed position inhale for strength and
then exhale push your knees into the
hips to send your hips closer to the
ground flatten the back correcting bad
posture squeeze the knees into the chest
tuck the chin throat choked unchanged
release this window moving posture
we're leaving constipation indigestion
diarrhea acidity in the gut also
effectively massages the intestines
simulating internal organs of the
digestive system inhale time for the
first sit-up feet together flex your
feet arms over the head palms are open
thumbs crossed take a deep breath engage
your core and sit up double exhale we
will do sit-ups in between some of these
postures on the floor they give you a
shot to Vox it into the brain cells feet
together now moving into the floor
series spine strengthening series Cobra
bhujangasana top of the feet are flat
point the toes hands palms underneath
the shoulders all five fingers each
hands side by side inhale look up chest
up lift up shoulders down using 100%
lower back strength come up all the way
elbows are in eyes looking back change
slowly go down look to the right left
you're flat on the mat this is a belly
moving into locust posture sending
energy into the back using the upper
spine strength engaging into the deep
core muscles strengthening and healing
stretching rejuvenating great for people
who deal with sciatica slip discs lower
back pain in mobility in the range of
motion take a deep breath lock the right
leg inhale lift right leg up point the
toes don't twist the hips out of
alignment 45 degree angle half of 90
change right leg down lock the left knee
inhale breathing lift the left leg up
make sure you're not pushing off with
the right leg just left leg strong stick
straight point the toes elbows locked
change now for the third part of the
posture readjust your arms elbows closer
underneath the body turn your mouth down
please don't move the head or neck take
a deep breath zip both legs together
push your hands against the floor and
lift both legs up struggle harder don't
give up mouth down legs up point the
toes increasing strengthen the upper
spine push the hands down change slowly
coming down turn to the left relax your
arms savasana [Music]
[Music]
moving into full Lotus posture
increasing spinal strength and
flexibility relieving back pain arms are
by the size like airplane wings point
the index fingers point the toes
everything's tight tight is light take a
deep breath inhale breathing then lift
up lifting arms body head lengths 747s
coming up this time chest comes up only
the hip bones on the floor lock the
knees point the toes exhale come up
lift up change slowly come down and look
[Music]
the final posture for the spine
strengthening series is flora buh da her
asana increasing circulation to the
lungs and heart
bend your knees grab your feet from the
outside improving oxygen intake opening
up expanding your chest take a deep
breath inhale breathing kick the kick is
the fuel to this posture kick it back
look back look for your toes opening up
the shoulder joints improving
respiratory conditions improving
digestion helping correct bad posture
kick up more knees in point the toes
relax the shoulders head back kick
change slowly coming down also emotional
benefits include developing internal
balance and harmony turn to the left
right ear flat savasana then push
yourself up we move on to the rest of
the floor series posture starting with
soup Devendra sauna great for rebuilding
the flexibility in the knees the ankles
and hips open up the feet sit the hips
nice and snug in between the heels so
there's no gap between the hips and the
heels top of the feet are flat knees
together if you have tight knees or hips
or ankles open the knees as much as you
need to slowly go down elbows go down
shoulders touch the floor back of the
head touches the floor lift the arms
grab opposite elbows pull the elbows
into the floor tuck the chin to the
chest great for the thyroid as well good
for immunity lift the chest up the
higher you can lift the chest more
medical benefits you're receiving one
day in the future bring your knees back
together but never let the knees lift up
off the floor extending the hip flexor
muscles help to stimulate the lymphatic
system particularly lymph glands in the
armpits good for asthma respiratory
conditions turn around lie down savasana
savasana
that Pasha also stimulates the adrenal
glands creating pressure and compression
in the lower back stretching the muscles
thighs abdomen pelvis reducing calcium
deposits scar tissue in the knees and ankles
ankles
time for another sit-up feet together
flex your feet arms over the head take a
deep breath inhale sit up exhale double
check grab your toes for to the knees
elbows to the floor turn around now and
sit down in the middle of the mat and
towel knees together top of the feet
flat for half tortoise posture arms over
the head squeeze the palms just lock the
elbows and cross the thumbs stretch up
touch the ceiling with a straight spine
core engaged go down flat back
that's your forehead to the floor if the
hips have grazed away from the heels
push your hips back down but keep the
arms stretching forward shoulder blades
scapula stretching out of the body you
want that forehead touching the floor
the entire time tip of the nose brushing
the towel rejuvenating the body relaxing
the mind assisting to relieve digestion
eyes open extend your neck crown of the
head long stretch forward helping with
insomnia take a deep breath stretch
change slowly coming out
so from that deeply energizing posture
we go into camel open up the knees open
up the feet place the hands onto the
lower hips to support the lower back
take a deep breath and lift the chest up
eyes looking back go back all the way
halfway stop there if you have
flexibility in the spine and you'd like
to go further drop the hands grab your
heels full palm grip take a deep breath
push the hips forward opening up a
narrow ribcage lift the chest up give
more space the lungs firming and
slimming the abdomen and waistline push
the hips forward stimulating the nervous
system great for the lungs improving
bronchial problems improving flexibility
the neck flushing the throat good for
the kidneys change slowly come back
hands to the hips head comes up sit down
turn around savasana find your stillness
focus on that calm slow breath [Music]
sit up feet together heels touch toes
then arms up palms open thumbs crossed
inhale sit up and gauge the core exhale
four to the knees
now we just did the deepest back cord
extension now going into the deepest
forward rabbit sauce and Gus in them
turn around sit down the middle of the
mat and tell on these together top of
the feet flat place the towel over the
heel so you get a nice dry grip five
fingers together thumbs included fingers
inside thumbs outside tuck the chin to
the chest
so the throat gets engaged roll in
stomach in chin tucked forward to the
knees top of the head touches the floor
pull your heels and lift the hips up
ankles should be touching stomach is in
throat choked eyes open forward bend
calming the mind relieving tension
around the neck activating the thyroid
glands keeping the hormones in control
keeps the face muscles young and fresh
reducing stretching tossing us in a
great posture to practice by the end of
the day to induce good sleep change
slowly coming out release the towel then
we go into johnnesha Roslin with
paschimottanasana separate for Denis
with stretching right leg out core no
eyes turned your turn to the right as
your left foot presses on the inside
upper right thigh muscle turn your torso
to the right leg interlocking ten
fingers grab just below the toes of the
right foot kick your heel out and tuck
your chin throat choked for it touches
the knee if the for Denis don't touch
bend your knee up make that modification
as needed for you today
stomach is in elbows go down shoulders
down push the knee back with the help of
the forehead lock the knee change slowly
coming up right leg goes in
let goes out turn to the left kick your
heel out flex the toes towards your face
stretching that Achilles tendon once you
have a good ten finger interlock grip
pull down to the webbing good for anti
arthritic grip elbows down forehead to
knee touching
stomach in right shoulder down more roll
in stomach in posture balances blood
sugar levels improving flexibility of
the sciatic nerve ingles knees hips and
wrists good for digestion change arms
come up both legs out
lie down quickly inhale breathing now
sit up exhale breathing double jerk grab
your toes for to the needs third part of
this posture stretching grab your big
toes like hooks and walk your hips back
10 to 15 times makes you have two
fingers interlocked take a deep breath
pull your big toes up kick your heels
out lift up from the lower spine and
pull stretch your body down from the
lower spine keep pulling pulling is the
object of stretching stomach goes the
legs chest to the knees eyes open
stretch your neck long touch your
forehead to the toes elbows down eyes
open keep pulling lots of bicep strength
isolate the bicep strength by pushing
the shoulders back change slowly coming
out next we move into the spine twist
spine twisting posture less posture you
only do it once you better get it right
spine twisting pushes the only twist we
do from the spine top to bottom bringing
nutrients to the spinal nerves veins and tissue
tissue
bend your left knee left knee corner
faces side mirror lift the right heel up
over that left knee corner lift your
left arm up grab your left knee corner
with the left palm knee hand heel
everything touching one spot on the
floor there right arm back behind you
press it against the floor heel of the
palm close to the base the lower spine
stacking all the chakras awakening that
Kundalini that spirit inhale stretch up
twist turn and look over the right
shoulder chin looking back stacking the
spine straight up and down vertically
turning twisting opening up the spine
like the beads of a pearl necklace last
few seconds twist change slowly unravel
now we're gonna bend right knee and lift
left heel over the right knee corner
right arm lifts up push your elbow
against the outside of that knee drop
your right hand left arm back behind you
take a deep breath push that left hand
into the floor as you stretch out toward
the ceiling one more time
stomach in now turn and twist upper
spine lower spine middle spine twisting
looking back chin over the shoulder eyes
looking back spine is straight stomach
in don't lose the grip twist change
slowly coming out of it lying down quick
savasana here before our final breathing [Music]
[Music]
turn around sit down the middle of your
mat Intel for the final coupla body
breathing and blowing and firm improving
elasticity the lungs good for digestion
massaging abdominal organs
turn around knees together hands on the
knees spine straight remember we opened
the mouth only exhaling same time you
snap those abdominals in quickly helping
to reduce any remaining carbon dioxide
Auto lungs making room for fresh oxygen
start please exhale massaging abdominal
organs strengthening abdominal muscles
ancient yoga breathing exercise commonly
used in Kundalini to awaken the inner
spirit encouraging health strong lungs
quickly increasing heat within the body
cleansing the frontal part of our brains
relieving toxins from our entire system
increasing oxygen in all levels of our
blood second set lick your lips
although a few times relax the shoulders
hands on the knees spine stays straight
and start please exhale by the mouth not
too much movement in the shoulders or
the chest focus on the core stopping
those abdominals and quickly pushing
that air out of the body cleansing
yourself keep going exhale last few
seconds change [Music]
[Music]
I hope you had a wonderful practice
thank you everyone for joining me until
Click on any text or timestamp to jump to that moment in the video
Share:
Most transcripts ready in under 5 seconds
One-Click Copy125+ LanguagesSearch ContentJump to Timestamps
Paste YouTube URL
Enter any YouTube video link to get the full transcript
Transcript Extraction Form
Most transcripts ready in under 5 seconds
Get Our Chrome Extension
Get transcripts instantly without leaving YouTube. Install our Chrome extension for one-click access to any video's transcript directly on the watch page.
