280 lines
4.6 KiB
WebVTT
280 lines
4.6 KiB
WebVTT
WEBVTT FILE
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1
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00:00:02.619 --> 00:00:04.804
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Hello everyone nice to meet you all again
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2
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00:00:04.804 --> 00:00:05.922
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My name is Marina
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3
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00:00:05.922 --> 00:00:09.259
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And today we will have a special Ashtanga yoga class
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4
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00:00:09.409 --> 00:00:10.827
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Please if you are beginner
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5
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00:00:10.827 --> 00:00:13.646
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Be careful with all Asnas we will do today
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6
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00:00:13.646 --> 00:00:15.615
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and enjoy
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7
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00:00:21.588 --> 00:00:24.290
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Okay guys and let's start with the sun’s rotation
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8
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00:00:24.290 --> 00:00:26.926
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Inhale
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9
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00:00:26.926 --> 00:00:28.228
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Exhale
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10
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00:00:28.228 --> 00:00:31.064
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Next inhale bring your hands up
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11
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00:00:31.064 --> 00:00:34.751
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and go down to the downfold
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12
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00:00:34.751 --> 00:00:36.586
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Inhale look up
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13
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00:00:36.586 --> 00:00:38.705
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Exhale jump back to the plank
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14
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00:00:38.705 --> 00:00:39.856
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Chaturanga
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15
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00:00:39.856 --> 00:00:41.324
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Upward dog
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16
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00:00:42.292 --> 00:00:46.913
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and slowly come to the downward dog
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17
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00:00:46.913 --> 00:00:49.365
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Extend your back
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18
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00:00:49.933 --> 00:00:53.119
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and bring now up your right leg
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19
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00:00:53.119 --> 00:00:56.389
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Move it forward and step forward
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20
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00:00:56.389 --> 00:00:58.108
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Okay
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21
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00:00:58.108 --> 00:01:01.194
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Bring your right leg on top of the right hand
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22
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00:01:01.194 --> 00:01:04.514
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and try to keep the balance here
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23
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00:01:04.514 --> 00:01:06.132
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Jump back and again
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24
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00:01:06.132 --> 00:01:08.451
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Upward dog inhale
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25
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00:01:08.451 --> 00:01:10.236
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Exhale downward dog
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26
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00:01:13.373 --> 00:01:16.593
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Extend your back and now your left leg up
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27
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00:01:16.593 --> 00:01:22.982
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Bend your knee and step forward with your left leg
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28
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00:01:22.982 --> 00:01:26.486
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Okay bring your left hand behind your left hip
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29
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00:01:26.486 --> 00:01:30.023
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and again bring all the weight on top of your left hand
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30
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00:01:30.023 --> 00:01:31.691
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Try to keep the balance here
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31
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00:01:31.691 --> 00:01:35.545
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and jump back to the upward dog
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32
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00:01:35.545 --> 00:01:39.649
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and downward dog
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33
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00:01:39.649 --> 00:01:43.069
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Continue breathing inhale
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34
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00:01:43.069 --> 00:01:45.321
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and exhale
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35
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00:01:45.321 --> 00:01:47.090
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Look forward
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36
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00:01:47.090 --> 00:01:49.559
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Okay and step forward
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37
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00:01:49.559 --> 00:01:51.611
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Now we'll go to Bakasana
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38
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00:01:51.611 --> 00:01:56.883
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Here you can bring your weight to your hands
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39
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00:01:56.883 --> 00:02:00.887
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Be careful here and if you're suppose to jump back
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40
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00:02:00.887 --> 00:02:04.240
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again upward dog and downward dog
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41
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00:02:04.240 --> 00:02:05.542
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Extend your back
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42
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00:02:05.542 --> 00:02:07.660
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One more time
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43
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00:02:09.012 --> 00:02:10.163
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Very good
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44
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00:02:10.163 --> 00:02:13.283
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Look forward
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45
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00:02:13.283 --> 00:02:17.203
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Place your knees on the mat
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46
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00:02:17.203 --> 00:02:19.389
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Open your legs a bit
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47
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00:02:19.389 --> 00:02:22.959
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and we’re going to Sirsana hands stand
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48
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00:02:22.959 --> 00:02:27.547
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Please be careful here slightly moving with your legs
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49
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00:02:27.547 --> 00:02:30.884
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Bring them very very slightly up
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50
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00:02:30.884 --> 00:02:32.619
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Keeping balance
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51
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00:02:32.619 --> 00:02:37.240
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But be very careful if you're trying this pose please
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52
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00:02:37.240 --> 00:02:38.875
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Be careful with your neck
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53
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00:02:38.875 --> 00:02:43.096
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and try to keep the weight in your hands
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54
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00:02:43.096 --> 00:02:47.417
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Here you can do some variation like open your legs
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55
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00:02:47.734 --> 00:02:50.620
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closing them
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56
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00:02:51.371 --> 00:02:53.206
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But always be careful
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57
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00:02:53.206 --> 00:02:58.661
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that your neck and shoulders are completely relaxed.
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58
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00:02:58.661 --> 00:03:02.649
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And of course after Sirsana we'll relax
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59
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00:03:02.649 --> 00:03:05.885
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or stay in a child’s pose for a little while
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60
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00:03:07.637 --> 00:03:09.472
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Okay look forward
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61
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00:03:09.472 --> 00:03:14.744
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Bring your back again in the position of the downward dog
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62
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00:03:16.596 --> 00:03:20.233
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And we’ll jump forward
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63
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00:03:20.233 --> 00:03:22.669
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Roll up the spine return
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64
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00:03:22.669 --> 00:03:25.572
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Inhale and Exhale
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65
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00:03:25.572 --> 00:03:27.507
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Namaste
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66
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00:03:28.558 --> 00:03:31.110
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Thank you everyone for joining my class today
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67
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00:03:31.110 --> 00:03:33.196
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I hope it was not too difficult for you
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68
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00:03:33.196 --> 00:03:36.132
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and hope to see you in my next classes
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69
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00:03:36.132 --> 00:03:37.500
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Good bye
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