Hello, welcome to a 10 minutes yoga class.
Exhale, palms together for sun salutation.
Inhale, arms up and back.
Exhale, bend forward, hands next to your feet.
Inhale, right leg back, knee on the floor.
Retain both legs back. Exhale, knees, chest and forehead on the floor.
Inhale, cobra. Exhale, inverted V.
Inhale, right foot forward. Exhale, both legs.
Inhale, arms up and back. Exhale, arms down.
Exhale, palms together. Inhale, arms up and back.
Exhale, forward and down. Inhale, left leg back.
Retain both legs back. Exhale, knees, chest, forehead on the floor.
Inhale, cobra. Exhale, inverted V.
Inhale, left foot forward. Exhale, both legs forward.
Inhale, arms up and back. Exhale, lower your arms.
Exhale, north. Exhale, 2
Om Savitrenamaha, Om Arkayanamaha, Om Bhaskarayanamaha, Om Mitrayanamaha, Om Ravayinamaha,
Om Suriyanamaha, Om Banavinamaha, Om Kagayanamaha, Om Poshnenamaha, Om Yaran Yagabayanamaha,
Om Arichayinamaha, Om Adikyayanamaha, Om Savitrenamaha, Om Arkayanamaha, Om Bhaskarayanamaha,
Lie down on your back and slowly come into the shoulder stance, Sarvangasana.
Gentle, continuous movement. Support your back with your hands. Keep your calf muscles relaxed.
Pull your chin towards your chest. Smile and breathe deeply.
Concentrate on your thyroid gland in your throat, Vishuddha Chakra, throat center.
Feel the energy there. Breathe deeply and gently.
And feel the Vishuddha Chakra, the throat center being recharged.
Now lower your legs gently behind your head.
One moment of blue. Then stretch out your arms on the floor.
And slowly come out of the position towards the fish pose, palms on the floor.
Come out vertebra by vertebra and continue towards the fish.
Put your hands under your thighs, palms on the floor and then lift up your chest.
Pull your shoulder blades together and put the top of your head on the floor.
Breathe deeply and feel that wonderful energy in your chest.
With each inhalation you inhale into the middle of your chest.
With each exhalation you let the energy field of your chest expand.
Feel your heart become wide and open.
Slowly and gently lift up your head, lower your back and then continue towards forward bend.
You can grasp hold of one of your knees, sit up.
Stretch out your arms and with next exhalation bend forward.
Grasp hold of your feet if you can. You can also grasp hold of your ankles or calves.
Keep your back as long and straight as you can.
Breathe deeply with your abdomen.
When you inhale feel energy in your abdomen.
When you exhale send the energy towards the base of your spine.
Inhale energy to your abdomen, exhale to the base of the spine.
Then inhale energy to the base of the spine and exhale through the spine towards your forehead.
Inhale towards the base of the spine, exhale to the point between the eyebrows.
Now slowly come out of the position.
Stretch out your arms, sit up and gently move towards the cobra position,
Bhujangasana. You lie down on your abdomen, you put your hands under your shoulders forward
on the floor and then with the next inhalation you lift up your head, you lift up your chest,
pull your shoulders backwards.
Breathe deeply.
Feel the energy of your chest and of your heart expand.
Feel the strength of your back muscles and feel the energy move up towards your throat
and the point between the eyebrows.
With the next exhalation slowly come out of the posture.
Come to a kneeling position
by lifting up your hips and sitting on your heels.
Then twist towards the right, a simple spinal twist, twist towards the left.
And come back to the center, lie down on your back for final relaxation.
Lift up your legs a few inches, contract them, drop.
Lift up your arms, contract, relax.
Stolders towards your head, relax.
Now, legs apart, palms facing the ceiling.
Let your breath be normal and gentle.
Feel your feet, your calf muscles and thighs.
Relax your buttocks, lower back, upper back, neck.
Relax your hands, lower arms, upper arms, shoulders, relax your head.
Your whole body is completely relaxed, completely relaxed.
Oh, breathe more deeply, stretch out your arms,
full of energy and strength, relax to sit up.
Welcome a wonderful, most beautiful day for a wonderful evening.
Thank you for watching. Thank you for practicing.
More info at yogavetia.org. We wish you all the best.
