Namaste and welcome to Yoga Vitya Intermediate Yoga class with affirmation for development
of mental powers.
We begin with Sun Salutation, Surya Namaskar.
Stand at the beginning of your mat, heels together, toes together, breathe a few times
and concentrate on your abdomen.
Sun Salutation activates the center of your abdomen.
Exhale, palms together in front of your chest, inhale arms up and back, exhale bend forward
and down, inhale right leg back, knee on the floor, retain both legs back, body straight,
exhale knees, chest forward on the floor, inhale come to the cobra, exhale inverted V, inhale
right foot forward, exhale both legs forward, inhale arms up and back, exhale arms down,
exhale palms together, inhale arms up and back, exhale bend forward, inhale left leg back,
retain both legs, 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, exhale
palms together, inhale arms up and back, exhale forward, inhale right leg, retain both legs,
exhale knees, chest forward, 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 forward, inhale left leg, retain both, exhale, inhale, exhale
inhale left foot, exhale both, inhale arms up and back, exhale lower your arms.
Now with some affirmations, I feel centered in my heart, I open myself towards the sky,
I bend down towards Mother Earth, I am looking forward to the future, I feel strong in the
presence, I am well supported, I open my heart, I accept myself as I am, I am looking forward
with joy, I am ready to bend down, I have high ideals, I am balanced, I feel centered
in my heart, I feel opened towards the sky, I am ready to bend down, I am looking forward
towards the future, I am strong in the presence, I feel well supported, my heart is open towards
all beings, I accept myself as I am, I am ready to change, adapt and develop, I am ready
to bend, I am ready to open myself up towards higher ideals, I feel balanced.
Here we'll pose Vira Badrasana, put your legs about 1 meter 20 to 1 meter 50 apart,
raise the right foot towards the right and the left foot towards your right, bend your
right knee, stretch out your arms and look towards the right, hero position, you can
say mentally, I am a hero, I am full of strength, I am full of energy, I am looking forward to
all challenges in life, I am ready to face whatever is going to come, for the next inhalation
slowly stand up completely, exhale lower your arms, inhale change the position of your feet,
exhale lift up your arms and inhale strong and exhale, lower your hips so that your thighs
are parallel to the floor and the knees are on top of your ankles, look forward, feel like
a hero and you can say mentally, I am a hero of life, I am full of strength and energy,
I am looking forward towards all challenges, I can face all challenges in life, and now
gently inhale lift up your hips again and put both feet together, for a few seconds feel
yourself supported by the earth, like the roots from the earth, you can say I am well
centered and breathe deeply with your abdomen and well centered in myself, feel the heavenly
energy above your head, I feel guidance and blessings, now come to headstand, headstand
or inverted V dogs pose, you do headstand and put your hands around your elbows, interlock
your fingers, put your head on the floor and stretch out your legs, slowly come up to the
headstand, once you are in headstand make sure your elbows push down, your feet are relaxed,
headstand is the king of yoga postures, you can say affirmations, I am master of my own
mind and master of my life, I am in balance, I am courageous, I can remain balanced even
if my life turns topsy-turvy, and gently bend your knees and come back to child's pose,
relax in the child's pose, I feel well centered, I feel protected, slowly stretch out your
legs, first sit up and stretch out your legs, inhale lift up your arms and exhale bend forward
lift to forward bend, once you are in forward bend you can repeat mentally, I am patient,
I am humble, have deep respect for all beings, slowly sit up again, lower your hands, sit
down, and lie down on your abdomen, slowly slide into the cobra, put the forehead on
the floor, inhale lift up your head and your chest, cobra is a symbol of spiritual life,
you are well supported by the earth, you open your heart towards your fellow beings and you
put your head up towards the sky, you have high ideals, you can say I am well supported,
I open my heart towards all beings, I have high ideals, may I feel the divine, now lift
up your hips and put your right foot forward to anjana yasana, crescent moon, you either
put your foot in between your hands or you can stretch out your leg completely, then
put your hands in front of your chest and you lift up your arms, put your arms back and
you can say I am opening my heart, may I feel the divine, I look forward towards heavenly
ideals, slowly come out of the position, change sides, you can put your left leg forward either
in between your hands or you can stretch out your leg in front, you can sit next to your
foot or you can have your foot in between your hands and your hips up, then put your
hands in front of your chest, lift up your arms up and back, feel your heart being opened,
feel yourself connected towards the energy of the sky of the heavens, feel that strength
and that devotion, the joy, slowly come out of the position and come towards crow pose,
kakasana, come on the tip of your toes, put your palms on the floor, put your knees on
top of your upper arms and then lift up your feet and repeat mentally, I am in balance,
I am strong and I am ready to try again and again, slowly lower your feet and lie down
on your back for relaxation, lift up your legs a few inches, contract your legs, drop,
lift up your hips, contract your buttocks, drop, lift up your arms and fists, drop,
lift up your chest, contract, turn your head from side to side, back to the center, now
concentrate on your abdomen and repeat mentally, I have courage, I have self-confidence, concentrate
on your heart, repeat mentally, I am full of love and full of understanding and full
of bliss, concentrate on your throat, I am content, concentrate on the point between
the eyebrows, the powers of intuition become stronger and stronger, concentrate on your
spine, I am in contact with all my energies, all powers in here develop more and more,
concentrate on the top of your head and in tune with the divine, now just feel that feeling
of connectedness, of power, of confidence in harmony.
I am in contact with all my energies, all powers in here develop more and more,
breathe deeply and repeat mentally, I am full of energy, I feel good,
I am looking forward to all challenges and all blessings of life, stretch out your arms,
stretch out your whole body and gently sit up, sit up to it, cross-legged or kneeling
position with straight legs, one round of kapala bhati and if you want you can do more
afterwards, inhale deeply, exhale completely, inhale abdomen out and again, one two, one
two, one two, one two, one two, one two, one two, one two, one two, one two, exhale completely,
inhale deeply, exhale completely, inhale comfortably and retain your breath, feel the energy from
your abdomen move upwards, feel the energy of your spine move upwards, feel that wonderful
feeling in forehead and top of your head, feel that shining, the joy and bliss.
Then breathe normally, if you want you can continue with one or two rounds of kapala
bhati and a few rounds of alternate nostril breathing and meditation or you can continue
whatever you are doing, I wish you joy, peace and happiness.
So, Kare of Yoga-Vikya.org
