Yograja 2024.08.12 【Yograja】12⧸08 力量瑜伽流｜中級到高級｜Yograja

今天我會教大家關於力量瑜伽 請大家站起來 雙腳合併 雙手合併 閉上眼睛 保持臀部直立 慢慢吸氣 吸氣 深呼吸 吸氣 吸氣 喘氣 三次 一次 大聲點 保持臀部直立 吸氣 深呼吸 吸氣 喘氣 一次 大聲點 保持臀部直立 深呼吸 吸氣 三次 一次 深呼吸 吸氣 舉起雙手,推起肩膀,提起肩膀,伸展 吸氣,雙手向下,看著你的腿 吸氣 舉起雙手,鎖緊拇指,推起肩膀,提起肩膀,伸展 收緊臀部肌肉 吸氣,向下,向前傾,鎖緊拇指,在背部伸展肩膀 再向前傾,伸展肩膀,繼續向下移動 伸展腿部和背部肌肉,繼續向下移動 吸氣,舉起雙手 鎖緊拇指,收緊臀部肌肉,提起肩膀 身體向上傾,舉起雙手 吸氣,向下,鎖緊背部肌肉,再向下傾 繼續向下移動,繼續向下移動,伸展 再一次,深呼吸,吸氣 向上看,提起肩膀,提起肩膀,向上 吸氣,向下,向前傾,鎖緊拇指,在背部伸展肩膀 舉起雙手,伸展肩膀,繼續向下移動 吸氣,伸展肩膀,再向前傾 5 4 3 2 再一次,向後傾,吸氣,舉起雙手 向前傾 再一次,向前傾,伸展 伸展背部肌肉,向前傾,繼續向下移動 吸氣,右腳向後傾,舉起雙手 鎖緊拇指,集中在臀部肌肉上 雙手向後傾,伸展 再一次,臀部肌肉,右腳向後傾,舉起雙手,再向後傾 再一次,臀部肌肉,雙手向後傾,集中在臀部肌肉上 臀部肌肉 雙膝向下傾,向前傾 吸氣,雙手向後傾,伸展臀部肌肉,集中在臀部肌肉上 臀部肌肉向上傾 再一次,雙手向後傾,舉起雙手 雙手向上傾 伸展 吸氣 右腳向前傾,雙手向後傾,舉起雙手 雙手向後傾 雙手向後傾,伸展 再一次,左腳向前傾 左腳向前傾,雙手向前傾,伸展腹部肌肉,繼續向下傾 雙手向前傾,心臟與肌肉乘在一起,伸展胃部肌肉 吸氣,雙手向前傾 手指交互, appreciation、頭向上傾 緊張肌肉,鼻肌向上傾 扶手往側 請把肩膀藍起 Momita keep lifting higher Then exhale go down forward bend Stretch your back More forward bend Inhale Take your left leg at the back Raise your hands up Left leg behind Chen Chai Soon Raise the hands up Up Look up and stretch More up to the back bend all of you Look up and stretch Then exhale Go down forward bend Go back to the feet together Plank Drop your knee and chest down Go down Inhale Back bend Roll your shoulder back Expand your rib cage More up to the back bend Look up Then exhale Take it back to the down dog And press heel to the mat Inhale Bring your left leg forward In between your hand Raise your hands up And interlock your finger More up to the back bend Look up and stretch More back bend Then exhale Forward bend Right leg forward And stretch your back More forward bend Keep moving down Inhale Raise your hands up And interlock your finger Raise your heel higher Contract your hip muscles Raise your heel higher Lift up Push your shoulder up Then exhale Go down forward bend And stretch your back Forward bend Inhale Right leg take it back Raise your hands up Interlock your finger And more up to the back bend Look up and stretch More back bend Keep trying Miss Alicia More Sorry Miss Chiara Keep going back Then exhale Take it back to the plank Foot together Plank Drop your knee and chest down Go down Look forward Inhale Back bend And roll your shoulder back Expand your rib cage Contract your hip muscles Then exhale Take it back to the down dog Press your heel to the mat Down dog Right leg forward Inhale Raise your hands up Interlock your finger More up Then exhale Twist Put your left shoulder above the right knee Twist Inhale Raise your hands up Take it up Ching bing bong Exhale Warrior 3 Look at one point Maintain balance Take your left leg up All of you Take your left leg up Everybody Again inhale Ching bing bong Take your left leg up Lift up all of you Left leg up Keep trying More up Then exhale Left leg behind Both hands down Front split Go down Push your hip down Front split Keep going down Miss Katrina Keep trying Sagha More go down Kulinchi Lat nua Then exhale Go down Forward bend Stretch your back Forward bending Keep moving down And stretch your back More forward bend Again come back Inhale Go for the side plank Raise your right leg up Gap chen fai Dai fai le Raise the right leg up Side plank Bend the right knee Miss Katrina Bend the right knee Lift up hip higher Miss Chiara Keep trying Raise the right hands up Exhale Right hand down Bend the right knee Touch your knee to the elbow Bend your right knee Plank Exhale Now take your right leg To the left side Then raise the left hands up Inhale Dai chai le Now Prajwal Take the left hands up OK Hear that only Look up Everyone Then exhale Take it back to the plank Feet together Plank Drop your knee and chest down Go down Inhale Back bend Roll your shoulder back Expand your rib cage Contract your hip muscles Then exhale Take it back to the down dog Press your heel to the mat Down dog Inhale Bring your left leg forward In between your hand Raise the hands up More back bend Look up and stretch Then exhale Twist Put your right shoulder above the left knee Look up to the right hand Look up to the left hand Keep trying Again come back Inhale Raise your hands up And look up Raise it up Then exhale Warrior three Open your hands wider Keep looking at one point Maintain balance Again come up Inhale Raise your right leg up Look up Raise your right leg up Then exhale Right leg behind Both hands down Front split strut Left leg forward Go to the front split Keep trying Then raise the both hands up And go for the back bend Contract your hip muscles More back bend Miss Haria More back bend And look up and stretch Keep trying me Jaswante Then exhale Go down Forward bend And stretch your back Miss Katrina You can just forward bend Stretch down Again come back Inhale Side plank Raise your left hands up Raise the left leg up Side plank Raise the left hands up And keep bending the left knee Hip higher Yes Miss Jaswante Take the left leg up Keep trying Miss Alicia Keep finding the balance Miss Chiara More try Then exhale Plank Bend your left knee Touch your knee to the elbow Left elbow Inhale Left leg put it to the right side Then raise the right hands up Raise the right hands up Inhale Look up to the right hand Look up Then exhale Go back to the chaturanga Or astanga namaskara Chaturanga Bondiam Or astanga namaskara Again come back Inhale Up dog Knees off the mat Toe tucked out Stretch your ankle Miss Jackie Keep looking up Then exhale Take it back to the down dog Raise your right leg up Chen Fai Lin Down dog Raise the right leg up Right leg forward Inhale Raise the hands up Interlock your finger More up to the back bend Everybody More up to the back bend Look up More back bend Then exhale Twist Left shoulder above the right knee If possible Try to catch the wrist at the back If possible Try to catch the wrist at the back And look up to the right side Miss Suman More try More push the shoulder down Miss Suman Keep trying everybody Again come back Inhale Raise your hands up Inhale Come back Then exhale Warrior 3 Ching bing ba Open your hands wider Contract your core and hip muscles Sihat mum Keep trying Now miss Chiara Find the balance Inhale Raise the hands up Bend the knee Inhale Raise the hands up Now exhale Half lotus Bend your left leg Half lotus Bend your left leg Left leg and forward bend Exhale Amaya Bend the right leg Stand up Left leg Bend the left leg Then forward bend Left leg is bending Now hand as it is Inhale Head up Look up Inhale Head up Look up Now bend your elbow Put your both knee on the elbow Bend your elbow And try to put your both knee on your elbow If possible try to find the balance Or just stay there Miss Aparna Just try to find the balance Chiara Keep trying Ok Very good Miss Tina Keep trying Same way Come back Leg down And forward bend Same way come down Same way come back Forward bend Again inhale Stand up Inhale Take your left leg up Raise the left leg up Free the left leg up Then exhale Left leg behind Front split Swag Left leg behind With the right leg Front split Push the hip down Miss Alicia Front split Right leg forward Front split Miss Suman More try Miss Sushma More try More everybody More push the hip down Everybody keep trying Miss Vellay More keep going down Then exhale Good job All of you forward bend Exhale Keep going to the forward bend Again come up Inhale And go for the side plank Take your right leg up Raise your right leg up Keep trying Raise the right hand up Inhale look up Then exhale Bend your right knee Touch your knee to the elbow Inhale Raise your left hand up Take your left leg Or right leg to the left side Look up Then exhale Go to the chaturanga And raise your right leg up Chaturanga Raise your right leg as high as possible Chaturanga Right leg up as high as possible Again come back Inhale up dog Look up Inhale up dog Then exhale Take it back to the down dog And press your heel to the mat Raise your left leg up Chaturanga Raise the left leg up OK Left leg forward Inhale In between your hand Raise your hands up And interlock your finger And more up to the back bend Look up and stretch More up to the back bend Everybody Keep trying Look up and stretch Then exhale Twist Put your right shoulder Above the left knee Twisting Right shoulder above the left knee Stay here If possible Aim to catch the wrist More try OK Again come up Inhale Exhale warrior 3 Keep looking at one point Everybody More try Stay here Inhale Stand up Raise your right leg up Now right leg Half lotus Right leg Half lotus Then forward bend Exhale Forward bend Exhale Maya more bend the knee Right leg properly More bend Everybody Aparna more raise the leg up OK Now put your both knee On your elbow Both knee on your elbow Then hand balance If possible Take the leg up Otherwise just keep Touching your toe on the floor So you can find the balance More try OK Same way come back Forward bend Keep bending the right leg And forward bend Keep bending the right leg And forward bend OK Again same way come up Inhale Same way come up Inhale Raise the right leg up Free the right leg up And exhale Take the right leg behind Go for the front split And push the hip down Go for the front split And push the hip down Stretch your leg Raise the both hands up And go to the more bend Look up More bend Everybody up and stretch Then exhale Slowly go down And forward bend Stretch your back Forward bend Again come back Inhale Side plank Take your left leg down Right leg up Left leg up Raise the left hands up Side plank Keep trying all of you Raise the left hands up Inhale And again exhale Bend your left knee Touch your knee to the elbow Inhale Right hands up Take the left leg to the right side Hip up More maintain balance Then exhale Chaturanga Raise your left leg higher Chaturanga Bend your elbow Again come back Inhale Head up Contract your hip muscles Push your ribcage up Toe tucked out Then exhale Take it back to the down dog Raise your right leg up Down dog Raise your right leg up Lift up everybody Right leg forward Inhale In between your head And raise your both hands up Take it up Inhale Take it up Inhale Look up And more back bend Then exhale Twist Put your left shoulder Above the right knee And aim to catch your wrist At the back Try Ms.Susma More push the shoulder down Look up to the right hand Everybody More look up Ms.Suman keep trying Ms.Saga keep trying Ms.Tatiana aim to catch your wrist Ok Again come back Inhale Raise your hands up Look up Inhale Then exhale Warrior 3 Exhale Warrior 3 Keep looking at one point Again come back Inhale Raise your left leg up Inhale Then exhale Half lotus Bend your left knee Then forward bend First left leg bend the knee Properly put the left leg As a half lotus Bend your knee as much as possible Ok Now put your both knee on the elbow Hand balance Both knee on the elbow Then if possible Raise your right toes up Otherwise just keep putting The right toe on the floor Come on Ms.Aparna Both knee will be on the elbow Now Ms.Suman Slowly slowly push the body weight More forward Towards the hand Try Ms.Tina Ok Same way come down Take your right leg down And forward bend Bend up Open your hands wider Hai tai sanga Ok Slowly stand up Inhale Same way come up And release the left leg Chen chai leg Release the left leg up Inhale Raise it up Now Warrior 2 Ching bing hai Warrior 2 Inhale Now exhale Both leg straight Exhale Both leg straight Now put your shoulder Under the knee And hand balance Put your shoulder Under the knee Both leg Ms.Tina Ms.Tina both leg Look here Yeah Take the both hand Yeah that way Maintain balance Yes Prajwal Put your both knee On your elbow And straighten the both leg Forward Then straighten the both leg In front of you Prajwal Ok Yeah Ok Again from there everybody Slowly come up Inhale Both hands as it is So Both hand Both leg as it is Inhale Head up Same direction Don't change your direction Ok now middle split Go down Middle split Same way Come back Middle split Inhale Raise the hands up Inhale Raise the hands up Middle split Ms.Tina Middle split You can sit down Then open your leg wider Then exhale Go down Forward bend Ms.Suman sit down Then open your leg wider Ok Forward bend Ms.Suman just forward bend Ok Again come up Inhale Now Twist to the right side Front split Swag Twist to the right side So You are going in a front split Twist to the right side Push the hip down Now If possible Raise the hands up And go for the back bend Ms.Tiara Front split Head up Hanumanasana Ms.Tiara Or you can go for the pigeon pose If can't do front split from there Then you can bend the right leg And go for the pigeon pose Maya more back bend Then exhale Go down Forward bend Stretch your back Forward bend Stretch your back Again come up Inhale With the right hand Catch your right big toe Or right heel Raise your right leg up Side plank Hip higher As high as possible Hip higher Right leg lift up And stretch Right leg more higher Yes Ms.Katrina You can try that way Then exhale Again plank Bend your right knee Touch your knee to the elbow Right knee Now with the left hand Catch your right ankle With your left hand Catch your right ankle Then raise your elbow above the head Try try Ms.Aparna That way only Ms.Velloy Try that way only Keep trying Take the elbow above the head Then exhale Chaturanga Raise your right leg higher Chaturanga Now if possible Go for the chin stand You can raise the both leg up Right leg up Or both leg up Very good Keep trying everybody Very nice OK Again come back Inhale Up dog Inhale Up dog Inhale Back bend Up dog More back bend Then exhale Take it back to the down dog Raise your left leg up Chanchai lane Raise the left leg up Chanchai lane OK Bring your left leg forward Warrior one Ching bing both Raise your hands up But you can take your right heel up As a variation More back bend Arms back and stretch OK Twist Put your left shoulder Right shoulder Above the left knee Right shoulder Above the left knee More try everybody Yes Miss Suman That way only you need to keep trying Miss Ananya More focus More try Try to find the balance Keep trying Miss Jaswanti More find the balance OK Again come back Inhale Raise your hands up Inhale And look up Then exhale Warrior three Variation Then open your hands wider Keep looking at one point More try Again come back Inhale Raise your hands up Right leg up Raise your right leg up Everybody OK Then exhale Properly bend your right leg Go for the half lotus Properly bend the right knee Take the right heel as high as possible Then exhale First forward bend Gap chuak Open your hands wider Yes Miss Tina Take your right leg as high as possible OK better More forward bending everybody OK now Head up Inhale Bring your both knee on your elbow Both knee on your elbow Then later if possible Raise your left toe above the mat But if you can't Keep putting the left toe on the mat Come on Miss Aparna Maintain balance Very good Stay here everybody OK Same way come back Exhale Forward bend Come on Miss Momita Maintain the leg position Inhale Stand up Take your right leg up Free the right leg up Free your right leg up OK Warrior 2 Ching bing high Warrior 2 I see Warrior 2 Now Straighten the both leg Come in the center Straighten the both leg Come back in the center Now Put your both Shoulder under the knee Open your legs Open your hands wider Bend your elbow And hand balance Hand balance Keep looking at one point Come on Miss Katrina More hip higher Miss Tatiana Slowly shoulder more down OK Better Miss Tatiana Keep holding All of you more try OK Again leg position same as before Inhale Head up Look up Inhale Head up And exhale Middle split Those who can't They can sit down Then open your leg wider Middle split Raise your both hands up Inhale And exhale Forward bending up Chew up Raise your toes up Forward bending up Chew up Raise your toes up Miss Tina Very nice stay there Miss Suman Try to press your navel to the mat More go down Everybody Presley Try to open your leg more wider If possible OK Inhale Head up Twist to the left side Front split Twist to the left Twist to the left side So the left leg front split OK Now raise your both hands up Inhale More back bend More push the hip down All of you More everybody More try Look up More back bend OK Then exhale Go down to the forward bend And stretch Forward bend Look up Miss Alicia Forward bend OK Again come back Inhale Go for the side Plank with the left hand Catch your left heel or big toe Go for the side Plank Raise it up Keep trying Be careful with the wrist More lift up Maintain balance Try Miss Aparna Come on Miss Jaswanti Just try according to your level OK Exhale Plank Bend your left knee Touch your knee to the elbow Bend your left knee Again inhale With the right hand Catch your left Ankle With the right hand Catch your left ankle Then exhale Chaturanga or chin stand Raise the left leg higher You can raise the left leg up Or both leg up If possible Go for the chin stand Come on Gaurav Very nice Come on Miss Katrina Stay there More try Everybody OK Again come back Inhale Up dog Then exhale Take it back to the down dog Raise your right leg up And stay here Raise your right leg up And stay here Six Right leg up And stay there Five Four Three Two And one right leg forward Warrior Raise the hands up Inhale And focus on your back bend Six And look up Focus on your back bend Five Keep trying all of you Four Warrior One Miss Jackie Three Two and one Exhale Twist Put your right shoulder Above the left Left shoulder Above the right knee Now catch the wrist After catching the wrist Bring your left leg Slightly forward So you are putting your Left heel 45 degree cross Only after catching the wrist After catching the wrist Bring your left leg Slightly forward Six Five Maintain balance Four Miss Suman Slightly left knee up Three Miss Jaswant Keep trying Two And one Inhale Warrior Again Take the left leg behind Raise the both hands up Inhale Then exhale Warrior three But bend the left knee More Raise the left leg higher Lift up More Raise the left leg higher You can slightly bend the knee Six Contract your core and hip muscles Keep looking at one point To find the balance Kulinchi lay Five Miss Chiara Leg balance Four Come on three Keep looking at one point Two And one Inhale With the left hand Catch your left Right big toe With the right hand Catch your left big toe With the right hand Catch the right big toe Sorry left And keep looking to the left side And stay here Keep looking to the left side Six Keep trying Five Maintain balance After this half lotus Maintain balance Four Three Right leg Left leg up Miss Alicia Chill And one Exhale Half lotus Bend your left leg As high as possible Half lotus Then exhale Slowly go down Forward bend first Forward bend Then slowly inhale Head up Put your both knee On your elbow Both knee on your elbow Now if possible Right leg forward After balancing Bring the right leg forward If possible Bring the right leg forward Six Left leg as it is Only right leg forward Five Four If possible Otherwise just do same as before Three Yes Miss Alicia I can understand It's ok Let's try Chill And one And exhale Now Leg as it is Mamsuang Hip down Leg as it is Chanzu Hip down Take the right leg up Leg as it is With the left leg You keep doing Half lotus Now going more Chute line And exhale Bend your elbow Contract your core Contract your Hip muscle Yes Miss Alicia It's ok You can just try Five Bend your elbow Four Three Two And exhale Butterfly Take your feet together Butterfly Hip up And again Hand balance first Then drop your head down Go for the headstand Drop your head down Go for the headstand If you can't You just put the head down And don't raise the leg up Be careful with the neck Try Miss Suman Miss Suman you just Yeah Now stay there And just try to take the leg If possible Otherwise just stay there Five Try Miss Tina That way ok Four Be careful Miss Sushma Three Two And then slowly Take your leg down And take your Left leg at the back Warrior two Inhale Left leg will go behind And again come back Inhale warrior two Then again exhale Come back in the center Put your Both shoulder under the knee Again hand balance Put your shoulder under the knee And take the leg up Take the leg up More try Contract your hip muscles Contract your core Very good Miss Tina Keep trying Six Yes Miss Tatiana You can keep trying Yeah try try According to you Miss Tatiana You can do variation No problem Four Three Two and one Ok Leg down Middle split Ok Now Forward bend Exhale Go down And forward bend Stretch your back Forward bending Six Five More forward bend Navel towards the mat Three Two And one Ok inhale And twist to the right side Front split to the right side Twist with the right hand Catch your left ankle Twist to the right side Go for the front split If you can't do front split You can Then try Pigeon Six And stay here Five Four Three Two And one Ok exhale Go down to the forward bend Gap chuak And stretch Forward bending Stay here Six Five Four Three Two And one Ok again Come back Inhale And go for the side plank With the right hand Catch your left big toe With the right hand Catch your right big toe Take it up Raise the leg up and higher Come on Miss Bernadette Keep trying Six Five Four Three Two Ok Miss Momita And one Then exhale Touch your right knee to the elbow Then with the left hand Catch your right ankle Then raise your elbow above the head And stay here Lift up With the left hand Catch the right ankle Miss Komal Six Miss Sushma Take the elbow above the head Five Four Three Two And one Exhale Go for the chin stand Take the right leg up Chaturanga Or go for the chin stand And stay here Lift up Six Five Four Try everybody Three Jump Miss Haria Two And one Inhale And exhale Sitting child pose Six Stay there Five Child pose Four Three Two And one Ok inhale Again exhale Go back to the down dog Raise your left leg up Go back to the down dog Raise your left leg up And stay here Six Take it up Five Four Keep holding Three Two And one Inhale Bring your left leg forward Warrior one Raise the hands up Interlock your finger And go for the back bend You can keep raising the right heel up For the variation Six And look up More up to the back bend Five Contract your hip muscles And look up Four Three Two And one Exhale Right shoulder Above the left knee Catch the wrist at the back After catching the wrist Bring your right leg slightly forward You can drop your right heel Forty five degree cross And look up to the left side Six Keep trying Ms.Suman Five Four Stay there Three Two And one Again warrior Raise the hands up Inhale Raise it up Then exhale Go for the warrior three Maintain balance Contract your core and hip muscles Keep looking at one point Keep trying Ms.Saga Six Five Keep lifting the right knee higher Four Stay there Three Two And one Inhale with the left hand Catch your right big toe And twist Look to the right side Come on everybody Look to the right side And stay here Six Five Come on Ms.Bernadette Once again continue Four OK OK OK It's OK Three Two And one Exhale Half lotus Properly half lotus Bend your right knee As high as possible Bend Raise the right heel more higher Then forward bend Exhale Gap chuak Forward bend Now slowly Inhale head up Look up Inhale head up Then exhale Put your both knee on the elbow Then after that If possible Straighten your left leg After that If possible Straighten the left leg Six Right leg as it is Five Yes Prajwal more try Four Come on Ms.Li Peng Keep trying Three Two And one OK same way Exhale Sit down Leg as it is Half lotus with the right leg Sit down Half lotus with the right leg Inhale Raise the leg up Contract your core Contract your hip muscles Mula bandha everybody Then exhale Bend your elbow Mula bandha Contract your core Six Keep trying Come on Jackie If can't do half lotus No problem You can raise the both leg up Five Try try Ms.Kumal Four Three Come on Ms.Kumal Lift up Two Maya bend your elbow And when exhale Butterfly Hip up Both leg down Butterfly Hip up Both hands down Go for the headstand Tripod headstand Keep going down And stay here Then you can open your leg wider Six Keep trying Maintain balance Five Be careful with the neck Four Now Ms.Suman Try to take the one leg up Three Two And when okay Slowly drop your leg down Take your right leg behind Warrior two inhale Right leg will go behind Warrior two inhale Then exhale Straighten the both leg Come in a In the center Now again put your both Shoulder under the knee And take it up here Raise the leg up Now after this is middle split So you have to do kurma asana So from here Continue kurma asana After this Six Five Four Three Two and one Slowly drop your head down Go back in a kurma asana Continue from there only Then after that If possible Catch the wrist at the back Total pose Bend the knee Ms.Susma Now put the shoulder under the knee If possible Catch the wrist at the back But if you can't You just forward bend As before Ms.Suman you just forward bend Six More try Come on Ms.Liping Five Keep up Ms.Try that way only Just try to catch your wrist Four Ms.Tina very close Just more try Put the shoulder more under the knee Three Two And then okay Inhale Again middle split Just open your leg wider Then you need to twist to the left side Middle Front split Left side If can't You can go with the pigeon If you can't open the leg Then you can go with the pigeon pose Twist to the left side Right And twist To the left side Left leg straight Ms.Saga change the leg Ms.Saga Change the leg Left leg forward Ms.Saga left leg Five If can't You can go with the pigeon Four Three Stay there Two And then exhale And forward bend Stretch your back Forward bending Six Five Remember after this Side plank Four Three Stretch your back Two And then okay Again come back Inhale Go with the side plank With the left hand Catch your left heel Or catch your big toe Lift up Come on everybody Very good Six Keep lifting higher More up everybody Come on five Four Keep trying Three Two And then exhale Plank Bend your left knee Plank With the right hand Catch your left ankle With the right hand Catch your left ankle And raise your elbow above the head Six After this Chin stand Five Four Come on Komal Try try Three Two And then go for the chin stand Chaturanga Left leg up Chin stand Try try everybody If possible If can't do chin stand Just be in a chaturanga Or ashtanga namaskara If can't do Be in ashtanga namaskara Eight point Six Chile nuva gapchen Five Four Three Miss Anjali stay there Two And then inhale Abdhog And exhale Cat pose And child pose Relax Cat pose Then child pose Six Stay here Relax your breath Five Four Three Two And then okay again Inhale And exhale Bring the leg forward Shake your leg and hand Inhale Raise your hands up Take it up Then slowly exhale Forward bend And stay here Just relax your breath Relax your breath Gap chuvak Forward bend Miss Chiara Again come up Inhale Raise your hands up And look up Then exhale Go down Forward bend Stretch your back Forward bending One more time Take a deep breath Inhale Then exhale Forward bend And stay here Six Relax your breath Five Four Three Two And then inhale And exhale Lie down on the mat Bend the knee Gap chuvak Bend your knee Open your hands wider Twist both legs to the right And look to the left With the right hand Press your left knee down Again come up Inhale Exhale Twist left Look to the right Inhale Exhale Twist right Look to the left And stay here Six Five Four Three Two And when OK Inhale Then exhale Twist your both legs to the left Look to the right And stay there Six Stay here Five Four Three Two And when inhale And exhale Savasana everybody Take the both legs straight And relax