Isha Upa Yoga Practices : Condensed Version

starting position feed comfortably apart check that they are parallel to each other hands just in front of your shoulders ensure your head is straight eyes closed the first direction is sideways as you exhale extend your arms sideways with outward rotation of the wrists as you inhale bring the arms back with inward rotation of the wrists second cycle as you exhale extend the arms ensure your arms are moving just in line with your shoulders as you inhale bring them back third cycle it is a full nation as you extend the arms and a full inhalation as you bring them back once you return to the starting position switch directions the second direction is forward as you exhale extend your arms forward the wrists should rotate without word movement once they are fully extended as you inhale bring your arms backward now your wrists should rotate with inward movement second cycle ensure you are creating as much tension as you can you third cycle the hands should open and close as you rotate the wrists when they open all the five fingers should spread apart you the third Direction is upward as you exhale extend your arms upward your wrists should rotate without word movement again as you inhale bring your arms down now your wrists should rotate with inward movement second cycle the hands should move just in line with your shoulders you third cycle don't do it fast do it slowly with the tension you the fourth Direction is downward as you exhale extend your arms downward your wrists should rotate without word movement as you inhale bring your arms up now your wrists should rotate with inward movement second cycle ensure you are not holding your breath you third cycle the arms should move just with your shoulders just beside the body you stand with your feet comfortably apart and parallel to each other keep your arms and shoulders loose and relaxed eyes closed as you exhale slowly and gently lower your chin to your chest this is the starting position now as you inhale gently bring your head up and take it back as you exhale bring your head down to your chest second cycle again as you inhale bring your head up and back as you exhale bring it down third cycle ensure your shoulders are relaxed no stiffness of any sort you now for the second neck practice come to the starting position your head should be straight eyes closed as you inhale slowly and gently turn your head to the right as you exhale bring it back to the center now as you inhale slowly and gently turn your head to the left as you exhale bring it back to the center second cycle right side website you third cycle do it slowly you can even hold the stretch for a moment and then come back you come back to the starting position now we will do the third neck practice again your head is straight eyes closed as you exhale slowly and gently bring your right ear towards your right shoulder as you inhale bring it up as you exhale slowly and gently bring your left ear towards your left shoulder as you inhale bring it back up second cycle you third cycle it is an exhalation as you lower the head it is an inhalation as you bring it up check to see your feet are parallel to each other eyes closed as you exhale lower your chin to your chest this is the starting position as you inhale slowly and gently rotate your head towards your right shoulder as you inhale your head goes back as you exhale it comes down again do a full rotation then switch and rotate in the opposite direction you we will do two more cycles second cycle rotate towards the right shoulder ensure your upper body remains still as you rotate the head switch directions and rotate your left shoulder you third cycle do it slowly with the breathing you you and now we will do the v neck practice together your head is straight upper body relaxed eyes closed now rotate your shoulders forward as you inhale go up as you exhale come down do this three times you now rotate your shoulders backward as you inhale go up as you exhale come down do this three times you stand with your feet comfortably apart and parallel to each other eyes open focus on a point in front of you once your focus is steady hold Namaskar in front of your chest this is the starting position step 1 as you inhale bring your hands up as you exhale with the sound bring your hands down behind your head as you inhale bring them up as you exhale bring them down to your chest do this twice more step to bring your hands up with a full inhalation bring your hands down with the flow exhalation inhale hands up exhale hands down to the chest step three inhale hands up exhale hands down behind the head inhale hands up exhale hands down to the chest now squat straight down ensure your focus is too front of you step four inhale hands up exhale handsome inhale hands up exhale down then as you inhale push your hand straight out as you exhale bring your hands towards your chest we'll do this twice more step 5 inhale hands up exhale hands down keep your head straight inhale up exhale down inhale straight out exhale back step 6 inhale hands up exhale hands down inhale hand up exhale the chance inhale straight out exhale back step 7 as you inhale push your hand straight out bring your knees to the ground lean forward and place your forehead on the ground stretch your toes behind you the body should be sitting upon your heels place the hands together on the ground so that the thumbs and pointing fingers are touching forming a triangle your elbows should be slightly bent stay here in ball asana until your breath stabilizes then gently stand up and come back to the starting position stand with your feet comfortably apart and parallel to each other those of you who need a cushion as support to squat you can keep it just behind your feet and when we come to step forward to squat down you can step backward onto the cushion and use it as a support when you squat down eyes open focus on a point in front of you once your focus is steady whole Namaskar in front of your chest this is the start position step 1 as you inhale bring your hands up as you exhale with the sound bring your hands down behind your head as you inhale bring them up as you exhale bring them down to your chest do this twice more step to bring your hands up with a full inhalation bring your hands down with the flu exhalation inhale hands up exhale hands down to the chest step three inhale hands up exhale hands down behind the head inhale hands up exhale hands down to the chest now squat straight down if you need a cushion you can use it as a support ensure your focus is directly in front of you step four inhale hands up exhale handsome inhale hands up exhale down then as you inhale push your hand straight out as you exhale bring your hands towards your chest we'll do this twice more step 5 inhale hands up exhale hands down keep your head straight inhale up exhale down inhale straight out exhale back step 6 inhale hands up exhale hands down inhale hands up exhale the chest inhale straight out exhale back step 7 as you inhale push your hands straight out bring your knees to the ground lean forward and place your forehead on the ground stretch your toes behind you the body should be sitting upon your heels place the hands together on the ground so that the thumbs and pointing fingers are touching forming a triangle your elbows should be slightly bent stay here in ball asana until your breath stabilizes then gently stand up and come back to the starting position you stand with your feet comfortably apart and parallel to each other eyes open focus on a point in front of you once your focus is steady hold Namaskar in front of your chest this is the starting position step 1 as you inhale bring your hands up as you exhale with the sound bring your hands down behind your head as you inhale bring them up as you exhale bring them down to your chest do this twice more step to bring your hands up with a full inhalation bring your hands down with the flow exhalation inhale hands up exhale hands down to the chest step three inhale hands up exhale hands down behind the head inhale hands up exhale hands down to the chest now squat straight down ensure your focus is too front of you step four inhale hands up exhale handsome inhale hands up exhale down then as you inhale push your hand straight out as you exhale bring your hands towards your chest we'll do this twice more step five inhale hands up exhale hands down keep your head straight inhale up exhale down inhale straight out exhale back step 6 inhale hands up exhale hands down inhale hand up exhale hands down to the chest inhale straight out exhale back step 7 as you inhale push your hands straight out bring your knees to the ground lean forward and place your forehead on the ground stretch your toes behind you the body should be sitting upon your heels place the hands together on the ground so that the thumbs and pointing fingers are touching forming a triangle your elbows should be slightly bent stay here in ball asana until your breath stabilizes then gently stand up and come back to the starting position sit in a cross-legged posture with your spine comfortably erect if you are unable to sit on the floor you can sit in a chair with your legs crossed at the ankles left hand should be loosely placed in the middle of your lap palm facing upward use only your right hand use your thumb and ring finger fold your middle and index fingers the ring and little finger are held straight and are side by side touching close your eyes now block your right nostril with your thumb and inhale through your left nostril after the inhalation is complete exhale through the same now using the ring finger block your left nostril and inhale through the right nostril then exhale through the same again block the right and open the left inhale and exhale continue to do this until we ask you to stop be focused on your breath the breathing is fully in and fully out do it as slowly and gently as you can you make sure your spine is comfortably erect you ensure your head is straight you continue to be focused on your breath you you can end with an exhalation your left nostril and star you uhh [Music] ah [Music] ah [Music] ah [Music] ah [Music] ah [Music] ah [Music] Oh Oh [Laughter] Oh [Laughter] Oh [Music] [Music] [Music] [Music] [Music] [Music] [Music] you good to go good at all some good some Davina yes your broom honey Rama touch it yes your brahmani dramaturg it none dirty none dirty none devil none dirty none dirty none [Music] take your own time take your own time slowly very slowly open your eyes [Music] [Music] you

Channel: Y Ū G E N S E E K E R 幽玄

Views: 148,385

Keywords: sadhguru yoga upa, sadhguru, yoga, upa, short, brief, practice

Id: Ve1Wj6oLbv4

Length: 39min 19sec (2359 seconds)

Published: Wed Jun 20 2018