Ashtanga Yoga Full Primary Series with Laruga Glaser

Yoga Session with Detailed Poses

This section provides a detailed yoga session with specific poses and breathing instructions.

Yoga Poses and Breathing Techniques

• : Inhale, lift arms; exhale, fold; inhale, head up; exhale, jump back to Plank pose; inhale, Upward Facing Dog; exhale, Downward Facing Dog.

• : Sequence of movements including jumping back to Plank pose, Upward Facing Dog, and Downward Facing Dog.

• : Flow continues with movements like stepping the right foot forward between hands and lifting arms up.

• : Instructions for grounding through legs while lifting arms and looking toward thumbs in Mountain pose.

• : Transition from Downward Facing Dog to stepping the right foot forward between hands and lifting arms up.

Further Yoga Flow Details

• : Continuing the flow with sequences involving stepping feet forward and backward while transitioning between poses.

• : Instructions for folding knees, reaching arms overhead, and gazing towards the nose in a seated position.

• : Flow includes steps like stepping the right foot forward between hands while lifting arms up.

Final Yoga Movements

• : Completing the sequence by bending knees, pressing palms together, folding forward, and moving through various poses like Upward Facing Dog and Downward Facing Dog.

Final Twisting Poses

This section focuses on final twisting poses in the yoga session.

Twisting Poses Guidance

• : Instructions for twisting movements involving turning feet outwards while reaching for toes.

• : Emphasis on drawing lower belly in during twists for proper alignment.

Concluding Twists

• : Final twisting poses executed on both sides with controlled breathing techniques.

Yoga Flow Sequence

In this section, the yoga instructor guides through a flow sequence involving specific breathing techniques and movements.

Breathing and Movement Instructions

• "Four five Trini inhale stand chaturi exhale left side."

• "One breath two three four five Pancha inhale stand."

• "Ishi foreign step back wide arms out due exhale turn the right foot out tracking the knee in the direction of the toes."

Continuation of Yoga Flow Sequence

The yoga flow continues with more detailed instructions on poses and transitions.

Pose Transitions and Breathing Techniques

• "Pancha inhale be the way exhale turn the right foot out square the hips hook the arm around the thigh."

• "Pancha inhale stand foreign step back wide feet parallel catch the waist exhale fold hands to the floor."

Further Yoga Flow Guidance

The instructor provides guidance on additional poses and movements within the yoga flow sequence.

Detailed Pose Instructions

• "Chaturi inhale straighten the arms head up exhale hold."

• "Inhale ride the breath all the way up exhale C yay come."

Transitioning Poses in Yoga Flow

Focus on transitioning between poses smoothly and mindfully.

Smooth Pose Transitions

• "Inhale stand exhale come inhale catch the waist dway exhale fold catch big toes with middle and index finger."

Balancing Poses in Yoga Flow

Emphasis on balancing poses within the yoga practice.

Balancing Techniques

• "Dawada shy inhale Center exhale fold to tortoise."

Final Poses and Movements

Concluding part of yoga flow focusing on final poses and movements.

Concluding Movements

• "Ashtow exhale turn feet Bend left one two three four five."

Yoga Practice Instructions

In this section, detailed instructions are provided for various yoga poses and transitions.

Placing the Right Leg and Folding

• : Place the right leg at a 90-degree angle.

• : Exhale while folding forward with the gaze towards the big toe.

Lift, Jump Back, and Exhale

• : Inhale to lift the chest.

• : Exhale to transition into jumping back.

Sequenced Yoga Movements

This segment focuses on a sequence of movements involving both sides of the body.

Transitioning on the Left Side

• : Jump through to place the left leg in position.

• : Perform a series of movements including folding and inhaling/exhaling.

Completing Movements on Both Sides

• : Repeat similar movements on the left side with specific angles and breath coordination.

• : Continue with movements like lifting up, jumping back, and transitioning through different poses.

Advanced Yoga Poses

Advanced poses requiring flexibility and balance are demonstrated in this part of the practice.

Half Lotus Position

• : Place the left leg in half lotus with specific arm positioning.

• : Focus on lifting the chest while gazing towards the nose.

Twisting Movements

• : Twist to align body parts correctly while lifting the chest.

• : Perform twisting movements on both sides for balance and flexibility.

Final Yoga Sequences

The final sequences involve challenging poses that require strength and concentration.

Navasana Pose

• : Engage in Navasana pose which requires core strength.

Bakasana Transition

• : Transition into Bakasana pose by jumping back and engaging arms for support.

Closing Yoga Poses

Closing poses focus on relaxation and gentle stretching after intense sequences.

Baddha Konasana Posture

• Perform Baddha Konasana by bringing feet together gently with thumbs inside.

Gentle Stretching

Yoga Practice Session Overview

In this yoga practice session, a series of yoga poses are performed with specific breathing instructions and movements. The session focuses on fluid transitions between poses and controlled breathing techniques.

Opening Sequence

• Exhale while opening the legs and gazing to the right for four counts.

• Inhale, moving the leg to center, exhale touching the wild, head down, release the foot into Chaturasana.

• Perform Shat rims the tahi sequence involving various movements like lifting legs overhead and rolling up.

Mid-Session Poses

• Transition into different poses like Katasha inhale, straightening arms with head back.

• Perform Urvamuka Pashimatanasana jump through after lying down flat.

• Engage in Pancharasha Bandhasana jump through followed by lying down flat.

Advanced Poses and Movements

• Execute Urva Dhanirasana Sapta jump through after lying down flat.

• Prepare for advanced poses like Pindasana Nawa exhale lower legs wrap arms.

• Roll back walking forward into Chaturanga Rindasana inhale.

Closing Sequence

• Conclude with sequences like Sapta jump through straight legs forward catch wrists or sides of feet.

• Complete 10 breath cycles before transitioning to the next set of movements.

Advanced Yoga Poses and Sequences

This part of the yoga practice involves advanced poses focusing on strength, flexibility, and balance. The practitioner moves through challenging postures with precision and control.

Shoulder Stand Series

• Perform Shalom SEPTA jump through followed by shoulder stand sequence lifting legs straight up.

• Lower legs in shoulder stand pose while extending arms for added challenge.

Lotus Pose Variations

• Transition from shoulder stand to Karna Pedasana Ashtao by bending knees towards ears.

• Engage in Urva Padmasana sequence involving extending legs folding into Lotus or cross-legged position.

Advanced Balancing Poses

• Move into Pindasana Nawa exhale lowering legs wrapping arms tightly around body.