Hello everyone nice to meet you all again
My name is Marina
And today we will have a special Ashtanga yoga class
Please if you are beginner
Be careful with all Asnas we will do today
and enjoy
Okay guys and let's start with the sun’s rotation
Inhale
Exhale
Next inhale bring your hands up
and go down to the downfold
Inhale look up
Exhale jump back to the plank
Chaturanga
Upward dog
and slowly come to the downward dog
Extend your back
and bring now up your right leg
Move it forward and step forward
Okay
Bring your right leg on top of the right hand
and try to keep the balance here
Jump back and again
Upward dog inhale
Exhale downward dog
Extend your back and now your left leg up
Bend your knee and step forward with your left leg
Okay bring your left hand behind your left hip
and again bring all the weight on top of your left hand
Try to keep the balance here
and jump back to the upward dog
and downward dog
Continue breathing inhale
and exhale
Look forward
Okay and step forward
Now we'll go to Bakasana
Here you can bring your weight to your hands
Be careful here and if you're suppose to jump back
again upward dog and downward dog
Extend your back
One more time
Very good
Look forward
Place your knees on the mat
Open your legs a bit
and we’re going to Sirsana hands stand
Please be careful here slightly moving with your legs
Bring them very very slightly up
Keeping balance
But be very careful if you're trying this pose please
Be careful with your neck
and try to keep the weight in your hands
Here you can do some variation like open your legs
closing them
But always be careful
that your neck and shoulders are completely relaxed.
And of course after Sirsana we'll relax
or stay in a child’s pose for a little while
Okay look forward
Bring your back again in the position of the downward dog
And we’ll jump forward
Roll up the spine return
Inhale and Exhale
Namaste
Thank you everyone for joining my class today
I hope it was not too difficult for you
and hope to see you in my next classes
Good bye