Yoga Challenge 2018. Easy dynamic yoga for beginners. Total body workout. Basic yoga class!


Welcome, welcome, welcome This is full kriya yoga class Today we will focus on finding the inner rhythm full body workout and a lot of positive emotions It is also called dynamic meditation It has several levels: introductory, basic, intermediate and power Perfect for the beginner up to experienced yogi Go to the next level when you have successfully completed the previous one. We will practice each pose for 75 seconds. 10 seconds before kriya ends you will see the next pose. And soon you will know them by heart. We also have added the text in subtitles on how to do the pose and the benefits, too. Folllow them The description section is full with useful details Make sure you look through them before the practice or before the next practice. If you are ready lay on your yoga mat on your belly Let’s do it! Put your belly on the ground, hands – under the shoulders Raise and lower your body with your hands, inhaling and holding your breath as long as it feels right This way, you will dive deep into yourself. Squat and stand up keeping hands in front of you. By squatting, let the sphere of energy move along your spine. Bend forward and touch the ground with your hands. Repeat many times. Let the energy flow along the spine to your head and hands. Stand up straight, feet shoulder-width apart, lift your arms straight, parallel to the ground. Then bend at waist line and twist to the left and to the right many times. This will clear the way. Sit down on the ground; hold your right wrist with your left hand, lean forward. Touch the ground with your forehead, than straighten up. Repeat it many times. This will burn the sins, the central channel will shine. Sit down on the ground; hold one palm with the other and put them ahead of you. Rotate your torso left and right. Repeat many times. This way, you will get to the breathless state and will understand the law of identification. Sit down on the ground; arch your back, like under weight of burdens. Then straighten up as if you have removed all of your worries and are aiming to rise. Sit down on the ground; gracefully bend to the left, then to the right. You can help yourself with your hands. Rotate the head with the motion, in the bending direction. This way you will become beautiful. Sit down on the ground; tilt your head forward and backward. Repeat it many times. Send the energy through your upper back and neck. Sit down on the ground; straighten your legs, lean forward and hold your ankles or toes with hands. Raise and lower your head and torso towards legs and knees. Repeat it many times. Send the energy through your back, the energy that breaks through all the obstacles. Sit down on the ground, straighten your legs. Bend forward and hold your toes or ankles with hands. Move the weight of your body from one leg to the other. Repeat it many times. Stretch the leg muscles, releasing the energy in your legs. Sit down on the ground, straighten your legs. Bend forward and hold your toes or ankles with hands. Raise and lower your head and torso towards your legs and knees. Repeat it many times. Send the energy through your back, the energy that breaks through all the obstacles. Sit down on the ground. Shake your body in all directions, like a stone in an empty jar. With this exercise, direct the energy to the central channel – like if you would loom rope into a tube. Lie down on your back, bend your knees, place your lower back between the feet. Move the lower part of your body up and down. Make her (energy) to wake up and pour her from one vessel into another, like precious ambrosia. Lie down on your back, place your lower back between the feet. Move the lower part of your body up and down. Repeat it many times. Awake the energy by these impulses. Get on your hands and knees, arch and round your back. Repeat it many times. Feel the heat in the spine. Get on your hands and knees, lift your leg up sharply, as if it was a scorpion bite, then return the leg back. Repeat it many times. Do all the same with the other leg. Get on your knees, touch the ground with your forehead. Arch your back. Make Her (the energy) flow like a water stream. Lie down on your bent knees, grab the wrist of one hand with your other hand, behind your back. Touch the ground with your forehead. Clear your mind. Erase the outside world from your mind. Renounce. Pull her, your Shakti, from the outside world. Place your head on the ground, hug your head with your hands. Bend and strengthen your knees, toes can lift off the ground. Repeat it many times. You will master your own mind. Sit down between the feet on the ground. Straighten your back, neck and head. Lift and lower your body many times. This way, you will bring her, the destroyer of obstacles and sufferings, into the central channel. Sit down on the ground, bend your knees, hold your feet together with soles. Swing back and forth, this way you will release your legs and find the secret inner place of power. Sit down on the ground, bend your arms and touch your shoulders, move bended arms in circular forward motions, like a little bird who tries to take off. This will awake her, the goddess of wisdom in the heart centre. Sit down on the ground, look at one point, rotate your head forming circles, tilting it forward, to the side and backward. This is an eye Kriya – Drishti Kriya, treating diseases of eyes and giving clarity . Sit down on the ground, bend your arms and touch your shoulders, move bended arms in circular backwards motions. Sit down on the ground, look at one point, move your head in circles in the opposite direction than before. This is an eye Kriya . Stand up straight on your feet, grab the wrist with a hand behind your back. Lean forward. Hold your legs and arms straight, when your hands are clasped behind your back. Do this as it was a lightning strike. Repeat it many times. This way, the energy of Life will flow through your legs, body and arms, sweeping away all barriers in its way. Stand up on your feet, legs can be straight or bent a bit. Alternately get your arms behind your head in harsh movements. This will purify the left and right channels of your body. Sit down on the ground, bend your arms and touch your shoulders. Alternately, move bended arms in circular forward motions, like a swimming turtle. Sit down on the ground, look at one point, turn your head to the right, then to the left. This is an eye Kriya. Sit down on the ground, bend your arms and touch your shoulders. Alternately, move bended arms in circular backward motions. This way, you will discover her (Shakti) at the centre of your chest. Stand up straight, grab the wrist of one hand with the other hand behind your back and strengthen your arms. Gently rotate your upper body to the left and to the right. Look in the same direction as your body turns. Do this many times, until it feels enough. This way, you will feel left and right channels. Stand up straight. Start jumping on one or both legs. Relax your whole body. This way you will attain endurance. This way you will release stressed channels and allow the free flow of vital energy through the body. Lie down on your back, hands behind your head. Lift your head with your hands and abdominal muscles and then lower back. Repeat it many times. This way you will eliminate all barriers in the neck and upper back, and she (Shakti) will reach the back of your head and fill your mind. Lie down on your stomach. Lean on your bent arms. Bend and straighten your legs. If you can, touсh with your heels or soles the base of your body. Repeat it many times. This way you will awake her inside your body. Stand up, hands behind your head. Move your pelvis in circular motions. Find where she (Shakti) is, as all worlds turn around her. Stand up, hands behind your head. Move your pelvis in circular motions in other direction. Complete the deed of self-knowledge. Sit on your heels, hag your legs. Swing on your back, back and forth. Repeat it many times. Sending her (Shakti) like a wave starting at the base of your body through the spine and neck to the head. Lie down on your stomach, put the palms under the shoulders arch your back, neck and head backward, while helping with your hands. Repeat it many times. Make her (Shakti) to seep through your spine. Lie down on your stomach, bend backwards; grab your ankles with the hands. Swing on the stomach, by using your hands and straightening the knees. Repeat it many times. This way you will start the fire of Shakti in the navel and clear it. Lie down on your stomach, bend backwards; grab your ankles with the hands. Roll alternately to the left and to the right many times. This way, you will destroy barriers on her (Shakti) way and become the master. Lie down on your stomach, put your hands under the thighs. Raise and lower your legs, while leaning on hands. Repeat it many times. Send her (Shakti) through your legs and heart. Lean on your hands and feet on the ground, bend your back, straighten your hands and legs, the way that your head is between the arms. Then bend your back backwards while keeping your legs straight on the ground and the back, neck and head is thrown back. Repeat it many times. This will bring the stagnated vital energy that’s found in your hands and legs to the spine. Lie down on your stomach, clasp your hands behind your back. Raise and lower your upper body each time, you bend backwards, strengthen your arms. Repeat it many times. Send her through the heart centre, and neck. Lie down on your stomach, bend your knees and grab your ankles with your hands. Straighten your legs, raise your upper body then return to the original position. Repeat it many times. This way, you will destroy all barriers. This way you will send the energy from your arms and legs and legs to the centre, behind the navel. Lie down on your back, arms above the head or parallel to you. You can straighten your legs or keep them bent a bit. Lift your legs over your head and back to the ground. Repeat it many times. This way you will send her (Shakti) from the navel through the neck to the top of the head. Sit down on bent knees. Grab the wrist of one hand with the other hand behind your back. Then kneel. Bend backwards. Look up. Keep your arms straight behind your back. Then return to the original position. Repeat it many times. This way you will guide the vital energy from the heart through the throat to the top of your head.

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