Namaste and welcome to a 20 minutes intermediate class of yoga vitya.
We begin with Kapalavati to get new energy and get the Pana, the life force going.
Sit up nice and straight in a gentle cross-legged position or any other sitting position with straight back.
Inhale very deeply, exhale very deeply, inhale comfortably, abdomen goes out and begin.
Exhale completely.
Now inhale very deeply, abdomen out, a little bit chest out.
Exhale completely, keep your head straight now.
Now inhale gently, abdomen out, feel your lungs three quarters.
Now retain your breath.
Sit up nice and straight.
Feel into your abdomen, maybe you feel some warmth there.
Imagine that the energy of the abdomen goes up to your chest and your head
or you can pull up the energy through your spine towards your head.
Hold as long as comfortable and now exhale completely.
One more round, inhale abdomen out and begin.
Exhale completely.
Exhale completely.
Now inhale deeply, exhale completely.
Inhale comfortably and retain your breath.
Now this time concentrate on the top of your head.
Kapalavati means shining skull, you might feel light around your head,
you might feel expansion or you might feel blessings that enters you from above.
Slowly exhale again and start with alternate nostril breathing.
Lift up your right hand, bend your index and middle finger.
Put your right thumb on your nose, exhale and now inhale through the left.
Retain both fingers on your nose, concentrating on the point between the eyebrows.
Now exhale through your right nostril, inhale through your right nostril,
retain, close both nostrils and concentrate on the point between the eyebrows, middle of your forehead.
Gently exhale through the left, imagine that the energy of your point between the eyebrows is expanding.
Inhale through your left, towards the point between the eyebrows, retain your breath.
Concentrate on the point between the eyebrows at the middle of your forehead, your third eye center of energy and power.
Exhale through the right, let the energy expand, radiate.
Inhale through the right, retain, concentrate on the point between the eyebrows at the middle of your forehead.
Exhale through the left and gently lower your hand.
Breathe a few times deeply, feeling that state of energy, of light and concentration.
Slowly stand up for Surya Namaskar, Sun Salutation.
Go to the front of your mat.
Exhale, put your hands together in front of your chest.
Inhale, put your arms up and back.
Exhale, bend forward, hands next to your feet. Inhale, right leg back, knee on the floor.
Retain both legs back, body straight.
Exhale, put knees, chest and forehead to the floor.
Inhale, come to the cobra.
Exhale, hips up, heels down.
Inhale, right foot forward in between your hands.
Exhale, both legs forward.
Inhale, arms up and back.
Exhale, lower your arms.
Exhale, palms together.
Inhale, arms up and back.
Exhale, bend forward.
Inhale, left leg back, knee on the floor.
Retain both legs back, body straight.
Exhale, knees, chest forward on the floor.
Inhale to the cobra.
Exhale, hips up, heels down.
Inhale, left foot forward, right knee on the floor.
Exhale, both legs forward.
Inhale, arms up and back.
Exhale, arms down.
Exhale, palms together.
Inhale, arms up and back.
Exhale, forward and down.
Inhale, right leg back.
Retain both legs back.
Exhale, knees, chest forward on the floor.
Inhale, cobra.
Exhale, inverted V.
Inhale, right foot forward.
Exhale, both legs.
Inhale, arms up and back.
Exhale, lower your arms.
Exhale, palms together.
Inhale, arms up and back.
Exhale, bend forward.
Inhale, left leg back.
Retain body straight.
Exhale, knees, chest forward.
Inhale, cobra.
Exhale, inverted V.
Inhale, left foot forward.
Exhale, both legs.
Inhale, arms up and back.
Exhale, lower your arms.
One, exhale.
Two, inhale.
Three, exhale.
Four, inhale.
Retain.
Six, exhale.
Seven, inhale.
Eight, exhale.
Nine, inhale, right.
Exhale, ten.
Inhale, eleven.
Twelve, exhale.
Remain for a few seconds
in a standing position.
Then stretch out your arms
in front of you.
Bend your knees.
Slowly sit down
and gently lie down on your back
if possible, without using your hands
if necessary, use your hands.
And gently slide
towards the shoulder stance,
arvangasana.
Lift up your legs.
Lift up your hips.
Support your backs.
Keep your legs straight.
Feel your neck being stretched
and relax your neck as far as possible.
Feel the stretch in your upper back.
Make sure your lower back feels comfortable.
Keep your feet relaxed.
And breathe deeply with your abdomen.
Inhale, abdomen out.
Exhale, abdomen in.
Inhale, abdomen out.
Exhale, abdomen in.
Breathe deeply.
Also put your concentration
into your thyroid gland
in your throat.
This asana helps
for harmonious functioning of thyroid gland.
Now slowly lower both legs behind your head.
Put your palms on the floor
or interlock your fingers.
Come to halasana, the plough position.
Breathe very deeply
and feel that gentle stretch in the back of your legs.
Slowly put your palms on the floor.
Use your hands as breaks.
And slowly come out of the posture,
vertebra by vertebra.
Keeping your neck on the floor.
Keep when the feet are touching the floor.
Then come to the fish position.
Lift up your chest.
Put your palms on the floor,
hands underneath your buttocks or thighs.
Lift up your chest.
And you put the back of your head on the floor.
If it's better for your neck,
you can also just put the back of your head on the floor.
Keep your feet relaxed and breathe deeply.
Breathe very deeply.
And feel how your heart is opening.
Chest is expanded.
And feel that joy and happiness which floods your being.
Slowly lift up your head.
Lower your chest.
Put your legs a little bit apart,
palms upwards.
Two or three deep breaths.
And then slowly sit up for spinal twist.
Put your right foot to the left of your left knee.
Lift up your left arm.
Put your left arm to the right of your right knee.
Put your right hand either on the floor or behind your neck.
Your left hand either touches at the inside of your foot or on your knee.
Then look towards the right and smile.
Breathe very deeply.
Imagine you push the left of your chest forward.
You pull the right of your shoulders backwards.
You concentrate on the point between the eyebrows.
Slowly change sides.
Release to the right of your right heel.
Put your left foot to the right of your right knee.
Put your right arm to the left of your left knee.
And your left hand either on the floor behind you
or behind your lower back.
Your right hand either touches your knee or the foot
or wherever is comfortable.
Most important, keep your back straight.
You gently look towards the left.
You can also close your eyes.
And now put your concentration on the top of your head.
Feel yourself opening up towards the light from above.
Gently come out of the posture
and lie down on your back for final relaxation.
Four minutes of deep relaxation.
Lift up your right leg.
A few inches contract your leg.
Drop, relax.
Lift up your left leg.
A few inches contract your leg.
Drop, relax.
Lift up your hips.
Contract your buttocks and your lower spine.
Drop, relax.
Lift up your arms a few inches.
Make fists.
Drop, relax.
Lift up your chest.
Contract your upper back.
Relax.
Contract your facial muscles.
Pull all muscles towards your nose.
Relax.
Turn your head from side to side
and back towards the center.
Breathe a few times deeply.
Feel your feet and legs.
Feel and repeat mentally.
I relax feet and legs.
Repeat mentally or feel.
I relax the hands and arms.
I relax abdomen and chest.
I relax the buttocks lower back and upper back.
I relax shoulders, neck and facial muscles.
My whole body is completely relaxed.
My whole body completely relaxed.
Become aware that you are relaxing.
Become aware that you are in peace with yourself.
Mother Earth is supporting you.
Father Sky is energizing you.
Recharging you, rejuvenating you.
For one minute,
let this process of relaxation, recharging,
nourishing, energizing happen.
Just become aware you don't need to do anything.
Relax.
Relax.
Relax.
Relax.
Now let your breath become deeper again.
You can repeat mentally.
I'm full of energy.
I'm full of joy.
I'm looking forward to wonderful day,
wonderful evening.
Move your fingers, move your hands,
move your feet, stretch out your arms behind you,
stretch out your whole body.
Slowly release and sit up.
If you want, you can sit for a few minutes of meditation
or continue your day full of energy,
full of joy, full of inspiration.
More information on yoga on our web pages
yoga-vitya.org
