00:00Hi, I am Shulpashadi Kundra and this is the Art of Balance.
00:30Lie on your back with your feet together, legs outstretched and arms beside your body,
00:39palms facing down. Interlock your fingers over the right knee as you bend in towards your chest
00:48and press the thigh on your abdomen. Inhale here as you exhale, lift your head and chest
00:54off the floor and touch your nose and then your chin to your right knee. Hold this position
00:59for 15 seconds. Then release your head, then your hand and then your leg. Interlock your fingers over
01:24the left knee as you bend in towards your chest and press the thigh on your abdomen.
01:31Inhale here as you exhale, lift your head and chest off the floor and touch your nose
01:36and then your chin to your left knee. Hold this position for 15 seconds. Now release your head, then your hand and then your leg.
01:58Come back on the mat and relax.
02:11Interlock your fingers over both your knees as you bend them towards your chest and press the thighs on your abdomen.
02:18Inhale here and exhale, lift your head and chest off the floor and bring your nose between the knees. Hold this position for 15 seconds.
02:25Hold this position for 15 seconds. Now release your head, then your hand and then your leg.
02:46As you exhale, come back to the ground and relax.
02:53Keep your other leg on the ground active. Hold this position for 15 seconds.
03:15You'll see the next step.
03:16All right.
03:25Keep your knee standing.
03:30Keep your knee standing.
03:32Keep your knee standing.
03:36Breathe normally through all the poses.
03:54You can't wait until the other poses.
04:07You can't wait until the other poses.
04:13You can't wait until the poses.
04:19Avoid bunching up of the shoulders while holding the thigh close to the abdomen.
04:32Open the abs gently as you lift head and chest.
04:57Lie flat on your stomach with your feet together and your arms and hands beside your body.
05:15Bend your knees and bring your heels close to your buttocks.
05:19Interlock your fingers around your ankles.
05:22Arch your back lifting your thighs, chest and head together.
05:27Hold this position for 10 seconds.
05:29Keep your arms straight.
05:31Keep your arms straight.
05:32Keep your arms straight.
05:34Keep your arms straight.
05:36Take your arms straight.
05:43Keep your arms in tight.
05:46Place your legs up in tight.
05:52Come back to the starting position.
06:18Sit comfortably in Padmasana or Sukhasana.
06:21Take a pranayama mudra by your fingers.
06:25Press the index and middle finger of your hand towards the palm.
06:29Now use your right thumb to shut the right nostril.
06:33Now inhale slowly and deeply through your left nostril until your lungs fill with maximum
06:39air.
06:41Exhale slowly through the right nostril.
06:44This is one circle.
06:46Again inhale from the left nostril and exhale from the right.
06:53You can hold the right nostril.
07:00You can hold the right nostril.
07:05You can hold the right nostril and exhale from the left nostril.
07:41Sit on the floor.
07:44Bend your knees and bring the soles of your feet together.
07:47Hold your feet with both your hands.
07:50Shift your hips forward to bring your heels as close to your body as possible.
07:56Lift your knees up and deliberately push down, using your elbows as levers to press your inner thigh down.
08:03Try to touch your knees to the ground on the downward stroke.
08:07Practice 30 to 50 up and down movements.
08:12Do not use any force while pressing your knees down.
08:20Completely relax your inner thigh muscles.
08:22Visualize the movement as fluttering of a butterfly's wings.
08:35Yeah, and there is good news.
09:03We are halfway there.
09:05Stay positive, determined and committed to your health goal and get the most out of this wonderful body.
09:12Sit tall on the floor.
09:13Sit bones grounded with your legs together straight in front of you and hands on the knee.
09:19Bend your right leg, placing the heel of your foot against your perineum and the sole of your foot against the inside of your left thigh.
09:26Inhale, reach the arms up without shrugging.
09:30Exhale, and hinge forward from the hip towards the straight leg.
09:34Hold the knee, shin or toes with both hands as you lead the stretch from the chest.
09:39Hold this position for 15 seconds.
09:44Inhale and exhale to deepen the stretch.
09:46Do not pull from the head or arms and instead, focus on maintaining an almost flat back as you lead from the chest.
09:56Come back up to sitting position.
10:03Bend your left leg and place the left foot just like the right leg.
10:07Inhale, raise the arms and rotate torso slightly towards the straight leg.
10:12Exhale, bend forward and try to touch the toes.
10:16Mid-back should not round excessively.
10:24Keep your shoulders squared to the front at all times.
10:32Keep the right foot flexed.
10:35Try to relax the shoulders.
10:37Your focus should be on alignment and not achieving maximum stretch.
10:42ez.
10:58Square the right shoulder in line with the left shoulder.
11:04Press the back of the left knee down into the ground to maintain alignment of the straight leg.
11:09Ground the back of the straight leg down to maximize the stretch in the hamstring.
11:34Hold this position for 15 seconds.
11:37Avoid rounding the back.
11:40If you cannot touch the toes with straight knees, hold the right ankle or the calf where
11:44you can reach.
12:04Sit erect with legs straight in front of you.
12:07Bend your left knee and slide the left foot outside of the right hip.
12:11Then fold your right knee and cross the right leg over the left and bring the right foot
12:16outside the left hip.
12:17Both your knees will be more or less stacked one on top of the other.
12:23Straighten your left arm to the side at shoulder level and twist the arm inwards so that the
12:28palm faces the back of the wall and slide it upwards on your spine.
12:32stretch the right arm overhead and bend the elbow so that the right upper arm is next to the
12:39left ear.
12:40Now try to interlock the fingers of the left and right hand behind your back.
12:45sit evenly on both sitting bones if you are not able to interlock the fingers do not strain.
12:52Sit tall and do not compromise the neck alignment to interlock fingers.
12:56Do not shrug.
12:57Keep the bottom elbow close to the side of the waist on the same side.
13:01Make sure the entire back of the bottom palm is resting on the spine.
13:05Stand straight, hands by the side.
13:07Bend the left knee and shift the body to the left knee.
13:08Do not compromise the neck alignment to interlock fingers.
13:09Do not shrug.
13:10Keep the bottom elbow close to the side of the waist on the same side.
13:16Make sure the entire back of the bottom palm is resting on the spine.
13:31Stand straight, hands by the side.
13:33Bend the left knee and shift the body weight on the right foot.
13:37Reach with the left palm and hold the left ankle.
13:40Place the left sole on the right inner thigh, toe points down.
13:43Keep pressing the left sole into the right inner thigh and the right inner thigh into the
13:48left foot to create a counter force.
13:51Inhale.
13:52Focus at one point in front of you.
13:55Take the arms overhead in Namaste.
13:58Hold this position for 10 seconds.
14:02Keep breathing normally throughout the movement.
14:07Keep your abs engaged and breathe normally.
14:11Exhale.
14:12Bring the leg down to standing position.
14:15Now repeat on the other side.
14:16Pull the navel in towards the spine to engage abs and balance.
14:30Keep breathing normally throughout the movement.
14:31Keep your palms in Namaste in front of the chest if you are struggling with balance.
14:37Keep your palms in Namaste in front of the chest if you are struggling with balance.
14:54While balancing focus on three points on the foot, big toe, small toe and heel.
15:15Stand erect at the top edge of the mat with your feet together.
15:20Bring your palms together in front of your chest in Pranamasana.
15:24Inhale.
15:25Raise your arms to the ceiling and arch your back as per your flexibility and come into
15:31Hasta Uttanasana.
15:32Exhale.
15:33Bend forward from your waist keeping your back flat.
15:34Bring your back flat.
15:35Bring your palms down on the floor next to your feet in Padahastasana.
15:36Inhale.
15:37Take your right foot backward, lower the hip and pull your shoulders back.
15:38Open your chest and shoulder back in the back.
15:39Inhale.
15:40And lift your knees and knees.
15:41Take your right foot backward.
15:42Come back, lift your knee.
15:43Take your shoulders back.
15:44Inhale.
15:45Take your hips and shoulders back.
15:46Bring your arms together in front of your chest in Pranamasana.
15:47Inhale.
15:48Raise your arms to the ceiling and arch your back as per your flexibility and come into
15:50Hastra Uttanasana.
15:51Exhale.
15:52Bend forward from your waist keeping your back flat.
15:55Bring your palms down on the floor next to your feet in Padahastasana.
15:59Inhale.
16:00Take your right foot backward, lower the hip and pull your shoulders back.
16:05Open your chest and look up in Ashwa Sanchalanasana.
16:10Exhale, take your left foot backward and come into the Uthit Chaturanga Dandasana.
16:17Make sure your shoulders are above the wrist and your entire body in slant position.
16:22Hold your breath and come into Ashtang Namaskarasana.
16:26Gently bring both your knees, your chest and chin down on the floor while keeping your hip above the floor.
16:33Place your palms next to the chest and hands closer to the torso.
16:37Inhale, scoop forward and bring your chest upwards and forward and come into Bhujangasana.
16:44Now, exhale, come into Parvatasana.
16:48Use the core to lift your hips up, tuck your chin in towards the chest and try to touch your heels to the ground.
16:55Inhale, come into the Ashwa Sanchalanasana.
16:59Bring your right leg forward in between the hands, lower the hips and look up.
17:05Exhale, bring your left foot forward and try to touch your palms on the floor in Pada Hastasana.
17:11Inhale, lift your arms up, lengthen the spine, arch your back and come into Hastra Uttanasana.
17:18Exhale, bring your palms together in front of your chest in Pranamasana.
17:23Repeat the same steps with your other leg and that will complete one cycle.
17:30Age comes as the wrong way in Pada Hastasana.
17:32Repeat the same steps with your toes.
17:36This way back whenola happens to the voicemail, thesedaysárias are hard and moving towards Before planning itself.
17:40End of course, fall, break your hands and refer to the familial whist звучит.
17:43Make a full mentality that she stands for the floor in an Air Force.
17:47Lay hands up to test apart theдеad.
17:49Continue to fight for advanced hands andantry travail.
17:52I hope this helped you achieve
18:22your peace of mind
18:23It's time for me to sign off
18:25Don't forget to like, comment, share
18:27and subscribe to my channel
18:29Tab tak ke riyay
18:30Swastra ho, maastra ho
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