90 Min. Full Hatha yoga class

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SUCHI MUDRA

First clench both fists and hold them in front of your chest (basic position). While inhaling, stretch the right arm to the right and point the index finger upward. At the same time, stretch your left arm to the left. Hold this tension for 6 breaths and then return to the basic position. Repeat six times on both sides. For serious chronic constipation, do four…

GARUDA MUDRA

Clasp your thumbs and place your hands, right hand on top of the left hand, on your lower abdomen. Remain in this posi-tion for about 10 breaths and then slide your hands up to your navel. Stay there for another 10 breaths. Then place your hands on the pit of your stomach and remain again for about 10 breaths. In conclusion, place your left…

Adho Mukha Svanasana / Downward-Facing Dog

Technique & Practice: Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. At first keep the…

HAKINI MUDRA

(Hakini—god of the Forehead [6th] Chakra) Place all the fingertips together. The Hakini Mudra can be practiced at any time. When you would like to remember something, or want to find the red thread again, place your fingertips together, direct your eyes upward, place the tip of your tongue on your gums while inhaling, and let the tongue fall again while exhaling. Then take…

Mountain Pose – Tadasana

Technique & Practice: Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a…

MATANGI MUDRA

(Matangi—god of inner harmony and royal rulership) Fold your hands in front of your solar plexus (stomach area), point both middle fingers and place against each other. Direct your attention to the breath in the solar plexus or stomach area. Do as needed, or three times a day for 4 minutes.This mudra strengthens the breath-ing impulse in the solar plexus and…

Cobra Pose – Bhujangasana

Technique & Practice: Place your palms flat on the mat close to your lower rib cage. Keep your elbows tight to your ribs Point your toes back, pressing the tops of your feet into the mat Roll the heads of your arm bones back to make your side body long Inhale, press your hands down…

Forward Fold – Uttanasana

Technique & Practice: Exhale and fold forward Keep belly away from your thighs Relax your head and neck down towards the mat Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself. Don’t…

Standing Back Arch – Urdhva Hastasana

Technique & Practice: Begin in Mountain Pose.  Set your foundation, Stand tall Bread in, let energy flow true your body Inhale, bring your arms up overhead, shoulder width apart, palms facing, fingers spread wide. Exhale and gently curl your spine backwards, to create the standing back arch. Tuck your tailbone under slightly and continue to…