SATYANANDA YOGA (BAI 2) Chào mặt trời
Sit comfortable…
take chinmudra… spine and neck straight and relaxed.. gently close your eyes..
no more tensions.. no more worries…relax your body and mind.. slowly inhale
deep…exhale slow… again inhale deep… exhale slow…one more inhale deep…exhale
slow…let the breath be normal… bring your whole attention to the breath… focus
your mind on the breath….forget the world around you…relax your body and mind..
Now slowly open your
eyes…inhale slowly bring y
our arms up from side… join your hands…exhale bring
to the heart center… Namaste…welcome to satyananda yoga… inhale bring your arms
up…exhale bring your arms down…now slowly release your legs abd stretch your legs
forward… shake your legs.. now slowly come to standing posture.. feet a bit
closer..not together…lets start warm up… now slowly bring your arms up from
front…palms facing up.. stretch your whole body…balance on your toes… body
straight and look straight… exhale slowly bring your arms down from side…palms
facing down.. inhale bring your arms up
from side… exhale side…inhale…exhale, inhale…
exhale, inhale…exhale, two more…
inhale…exhale, inhale…exhale, last…inhale stretch your whole body…balance on
your toes… open
shoulders.. palms facing forward…look
straight…5…………4……3……2…….1…. exhale bring your arms down from side…heels
down…noe the same reverse…inhale bring your arms up from side…stretch your whole
body… exhale bring your arms down from front… inhale
balance…focus…exhale…inhale.. exhale, inhale.. exhale, inhale.. exhale, two
more inhale.. exhale, inhale.. exhale, last…inhale stretch
your whole
body…balance on your toes…palms facing forward…multi open shoulders and if you can
chin up…balance..5….4…..3…..2….1…exhale bring your arms down…shake your legs..
feet a part about 2 feet… now place your hands on your waist…inhale push your hip
forward…arch back…look up…multi look back…exhale bend forward…stretch your arms
forward open shoulders…multi look forward…beginners look down…inhale
back…exhale forward… inhale back…exhale forward…inhale back…exhale forward…inhale
back…exhale forward… two more…inhale back…exhale forward…inhale back…exhale forward…last
inhale back…push your hip more forward… open shoulders elbows back…look up…multilevel…go some more
down and look back…5…4….3…..2…..1…exhale bend forward and stretch your arms forward…multi
look
forward…beginners look down… let the breath be normal…. Right angle pose …6….5…..4….3…..2….1…..
inhale slowly bring your arms up…raise your body up…interlock your fingers…
exhale now slowly bend right…beginners look forward… multi look up…inhale
center…exhale left… inhale center…exhale right…inhale center… exhale left,
inhale center…exhale right…inhale center… exhale left, inhale center…exhale
right…inhale center… exhale left, inhale center…two more…exhale right…inhale
center… exhale left, inhale center…exhale right…inhale center… exhale left,
last… inhale center…exhale
…beginners take support with your right hand…open
shoulders look forward….multi keep your arms together…look
up…6…..5….4…..3…..2….1… inhale center… exhale left… beginners take
support…6…5….4…..3…..2…..1….inhale center… exhale bring your arms down shoulder
level…palms facing up…now fold your
elbows…place your finger tips on the shoulders… elbows up…arms should be
parallel to the ground…inhale…exhale now slowly turn right and bend right…
elbows up…open shoulders…chin up
look forward….beginners can look down…now
slowly turn center… and left…inhale slowly up…exhale right…center left…inhale
up…exhale right…center…left ..inhale up…exhale right…center…left..inhale
up..one more…exhale right …center… left… inhale up…last one…exhale
right…center…left…inhale up…now reverse…exhale left…center…right..inhale up… exhale
left…center…right..inhale up… exhale left…center…right..inhale up… exhale
left…center…right..inhale up… one more… exhale left…center…right..inhale up…
exhale left…..last…center…right..inhale up… come on finish… exhale left…..open
shoulders… elbows up…look forward…beginners look down…and multi if you can
stretch your arms forward elbows
straight open shoulders…hold…6…..5…..4….3…..2…..1…. inhale up…exhale
right..multi stretch your arms forward…open shoulders…chin
up…6….5….4……3….2…..1…inhale up….exhale bring your arms down…shake your legs…roll
back your shoulders…relax your shoulders…now feet shoulder level…about 1foot
width…inhale slowly bring your arms up s
houlder level… elbows straight…look straight…open
shoulders…exhale now slowly bend your knees…hip down…do not touch your knees…knees
a bit open… inhale bring your arms down…straight…exhale… inhale…exhale…keep
smile…inhale …exhale… inhale …exhale… inhale …exhale… inhale …exhale… one more…
inhale …exhale… last… inhale …exhale…slowly down.. open shoulders…multi slowly
bring your arms up…open shoulders.. look up…. 6…5….let the breath be
normal….4……stay as long as you can….3…..2…..1….inhale up…exhale bring your arms
down…shake your legs…relax your thighs… allof you pls come forward…come front
of your mat… feet together…close…inhale bring your ar
ms up…join your hands…exhale…bring
your hands to heart center…close your eyes… chin down… feel relax with the
breath…ur whole attention either with the breath or with the posture during the
whole practice…..
Slowly open your eyes…
chin up…look forward…now 5 sets sun salutations in satyananda style…inhale
bring your arms up from front… palms facing up…push your hip forward…open
shoulders…look up…multi go down as much as you can… exhale now slowly bend forward…drop
your hands beside the feet…try to touch your forehead on the knee or shim bone
… inhale now slowly take your right leg back…drop your right knee… stretch your
toes… hip down…open shoulders…look up…multi if you can try to touch your finger
tips…on the floor…open shoulders… equestrian pose…exhale drop your hands beside
your feet and take your left leg back… mountain…heels down…head down…push your hip
up…in satyananda no plank pose…now slowly drop the knees …chest and chin on the
floor…L bows up…hip a bit up…inhale upward facing dog… elbows straight…stretch
your toes back…open shoulders…if you can look up…exhale again keep your toes…and
push your hip up…mountain…inhale bring your right foot between the hands…drop
your left knee…hip down..open shoulders…equestrian…exhale drop your hands…bring
your left foot forward…front bend…touch your forehead on t
he knee…if you can…inhale
arch back…palms facing up…exhale Namaste…same with your left leg… inhale arch
back…exhale front bend…inhale left leg back…equestrian…exhale right leg
back…mountain… drop the knees… chest and chin on the floor .. inhale upward
facing dog…exhale mountain…inhale left foot forward… equestrian…exhale right
foot forward…front bend…inhale arch back…exhale Namaste…
4 more sets…
Inhale arch
back…exhale front bend…inhale right leg back..equestrian…exhale left leg
back..mountain…drop the knees, chest and chin on the floor…inhale upward…exhale
mountain…inhale right foot forward…equestrian… exhale left foot forward front
bend…inhale arch back…exhale Namaste… Inhale arch back…exhale front bend…inhale
left leg back..equestrian…exhale right
leg back..mountain…drop the knees, chest and chin on the floor…inhale
upward…exhale mountain…inhale left foot forward…equestrian… exhale right foot forward
front bend…inhale arch back…exhale Namaste…
3rd set
Inhale arch
back…exhale front bend…inhale right leg back..equestrian…exhale left leg
back..mountain…drop the knees, chest and chin
on the floor…inhale upward…exhale
mountain…inhale right foot forward…equestrian… exhale left foot forward front
bend…inhale arch back…exhale Namaste… Inhale arch back…exhale front bend…inhale
left leg back..equestrian…exhale right
leg back..mountain…drop the knees, chest and chin on the floor…inhale
upward…exhale mountain…inhale left foot forward…equestrian… exhale right foot forward
front bend…inhale arch back…exhale Namaste…
Inhale arch
back…exhale front bend…inhale right leg back..equestrian…exhale left leg back..mountain…drop
the knees, chest and chin on the floor…inhale upward…exhale mountain…inhale
right foot forward…equestrian… exhale left foot forward front bend…inhale arch
back…exhale Namaste… Inhale arch back…exhale front bend…inhale left leg
back..equestrian…exhale right leg
back..mountain…drop the knees, chest and chin on the floor…inhale upward…exhale
mountain…inhale left foot forward…equestrian… exhale right foot forwa
rd front
bend…inhale arch back…exhale Namaste…
One more set..
Inhale arch back…exhale
front bend…inhale right leg back..equestrian…exhale left leg
back..mountain…drop the knees, chest and chin on the floor…inhale upward…exhale
mountain…inhale right foot forward…equestrian… exhale left foot forward front
bend…inhale arch back…exhale Namaste… Inhale arch back…exhale front bend…inhale
left leg back..equestrian…exhale right
leg back..mountain…drop the knees, chest and chin on the floor…inhale
upward…exhale mountain…inhale left foot forward…equestrian… exhale right foot forward
front bend…inhale arch back…exhale Namaste…
Come on Last set…
Inhale arch
back…exhale front bend…inhale right leg back..equestrian…exhale left leg
back..mountain…drop the knees, chest and chin on the floor…inhale upward…exhale
mountain…inhale right foot forward…equestrian… exhale left foot forward front
bend…inhale arch back…exhale Namaste… last round… Inhale arch back…exhale front
bend…inhale left leg back..equestrian…exhale right leg back..mountain…drop the knees, chest and
chin on the floor…inhale upward…exhale mountain…inhale left foot forward…equestrian…
exhale right foot forwa
rd front bend…inhale arch back…exhale Namaste…
Close your eyes
enjoy the rhythm of your breath…focus your mind on the breath…the rhythm of
your breath…relax for few seconds…
Slowly open your eyes..
in the same position slowly turn your body left… inhale now take your left leg
out… about 4 feet wide…bring your arms up shoulder level…now slowly turn your right
toes out 90 degrees…left toes out 30 degrees…exhale now slowly bend your right
knee…hip down align your thigh parallel to the ground…spine center and turn
your face right… look forward…side warrior…6…5……4…..3…..2….1….
Exhale now slowly
drop your right hand out side of your right foot… raise your left arm up…bend
your right knee…easy option place your right Lbow on the rig
ht knee…look
up…6….5……4….3…..2….1...
In the same
position… inhale keep your right knee straight… right hand out side…open
shoulders look up, beginners catch your ankle for support…6…5….4…..3….2…1….
In the same position
twist your spine.. open shoulders.. take your arms back interlock your fingers…
exhale now slowly bend your right knee…beginners knee out.. open shoulders…and
look forward… multi if you can drop your crown of the head on the floor…hold
6…5….4…knee bend...3….2…1…
Inhale up…bring your
arms up shoulder level…now slowly turn your left toes out…and right toes in…
exhale now slowly bend your left knee…hip
down…spine center and turn your face right… look forward…side
warrior…6…5……4…..3…..2….1….
Exhale now slowly
drop your left hand out side of your left foot… raise your right arm up…bend
your right knee…easy option place your left Lbow on the right knee…look
up…6….5……4….3…..2….1...
In the same
position… inhale keep your left knee straight……open shoulders look up, tringle…beginners
catch your ankle…6…5….4…..3….2…1….
In the same position
twist your spine.. open shoulders.. look forward…take your arms back…interlock
your fingers… exhale now slowly bend your left knee…beginners look forward…
multi if you can drop your crown of the head on the floor…hold 6…5….4...3
….2…1…
Inhale slowly
up…turn your face facing forward and turn toes forward… bring your arms up
shoulder level…inhale now join your both feet…join your hands bring to heart
center…now slowly turn right…close your eyes…inhale deep 3times…. exhale ,
inhale…exhale, inhale…exhale, now let the breath be normal… relax for few
seconds…slowly open your eyes…
Now slowly open your
eyes… now the last one set with count and variation… inhale arch back…bring
your arms up from front…push your hip forward…palms facing up look up…multi go
down…5….4……hold…..3…..2…..1….exhale slowly bend forward… catch your ankles…stretch
your spine…open your spine and shoulders…touch your forehead on the knee or
shim bone…multi place your hands beside your feet…and slide your hands back….
5….4…..3…..2…..1…..now place your hands beside your feet…inhale take your right
leg back… drop your right knee, stretch your toes…hip down…open shoulders…look
up…equestrian pose… hold
6…5…..4…..3…..2……1….in the same position…inhale fold your right
knee…take your right hand back….catch your right ankle…beginners place your left
hand on your left knee for support….multi slowly raise your left arm up…look
up…6….push your shoulders back….5……..4……3……2…..1…..i
nhale drop the hands and
foot…take the left leg back… mountain…heels down…head
down…hold…6……5…….4…..3…..2…..1….now slowly drop your knees…chest and chin on
the floor…hip a bit up.. elbows up…chin
down…here inhale slowly raise your right leg up…knee straight …toes
out…beginners can drop your forehead if cannot….6…..5…..4……3…..2…..1…exhale
drop your right leg…inhale raise your left leg up…knee straight…toes
out…6………5…….4……3…..2……1….exhale drop your left leg….inhale upwad… elbows
straight…open shoulders…stretch your toes back…look up…multi keep your toes…
and knees up…shoulders back…6….5…..4…..3…..2…..1…..exhale mountain…heels
down…head down…6….5……4….3…..2…..1…. inhale now bring your right foot between
the hands… drop your left knee…stretch your toes.. hip
down…open shoulders…look
up…equestrian pose…6……5…..4…..3…..2……1…. inhale fold your left knee in the same
position,.. catch your left ankle…beginners place your hands on your right knee
for support…multi slowly raise your right arm… chin
up…6….5……4…..3……2….1….inhale drop the hands and foot….exhale bring your left
foot forward…front bend….inhale arch back….exhale Namaste…now the same left
side….
inhale arch back…
exhale front bend… inhale leftleg back… drop your left knee, stretch your toes…hip
down…now place your both hand on your right knee interlock your finger… multi
push your shoulders back… elbows straight.. look back… 6…5…..4…..3…..2……1….inhale
now slowly bring your arms up join your hands…half-moon…beginners loo
k forward….multi
arch back...…look up…half-moon…6….5……..4……3……2…..1…..inhale drop the hands and
foot…exhale take the right leg back… mountain…heels down…head
down…hold…6……5…….4…..3…..2…..1….now slowly drop the knees…chest and chin on the
floor…hip a bit up.. beginners inhale stretch your arms up… multi…interlock
your fingers…. And open shoulder …open your palms out…dragon pose…hold ….6…..5…..4……3…..2…..1…exhale
drop your hands..….inhale upwad… elbows straight…open shoulders…here keep your feet
apart….and exhale slowly turn your shoulders right…twist your spine look at the
right heel…. beginners just look right..……6….5…..4…..3…..2…..1…..inhale
center…exhale twist your spine left …look at the left
heel…..6…5…..4…..3…..2….1… inhale center…keep your feet together…and exhale push
your hip up…mountain…heels down…head down…6….5……4….3…..2…..1…. beginners can
keep your feet wide…multi joi your feet…inhale now bring your left foot between the hands… drop your right knee…stretch your toes.. hip down…interlock
your fingers…place your hands on your left knee…exhale push your shoulders back… elbows
straight..head back…beginners just look up……6……5…..4…..3…..2……1…. inhale bring
your arms up in the same position…join your hands…beginners
open shoulders and
look forward..m.. ulti arch back and look up..…6….5……4…..3……2….1….inhale drop
the hands….exhale bring your right foot forward….now place your finger under
the toes… stretch your spine…touch your forehead on the knee or shim
bone…beginners can catch your ankle…6….5…..4….3….2….1…….inhale arch back…push
your hip forward…open shoulders….look up…..exhale Namaste……close your eyes…
focus your mind at the brow center…for few seconds….
Slowly open your eyes…inhale
bring your arms up…exhale bring your arms down…shake your legs….go center of
your mat… sit in easy posture….sit relaxed and comfortable…. Spine and neck
relaxed…if you want take chin mudra or clasp your hands….dhyan mudra….close
your eyes…observe the normal breath… for 1minute…relax your body, mind and soul…
yoga is a divine art where the body, mind and soul will become one… relax…
Slowly open your eyes…
release your hands…stretch your legs forward…shake your legs… now the sitting
postures… keep your feet together and slowly slide your right foot back…and fold
your right knee up…pull your heel closer to the buttock…. And now slowly open
your knee a bit out…inhale bring your arms up….exhale slowly bend forward…catch
your toes or heel or ankle…multilevel drop your
elbows and try to touch your forehead on the knee or shim bone…hold
6….5……4…..3…..2…..1…..inhale slowly up….bring your arms down shoulder level…
exhale take your right arm from the front side of your right knee…take your both
arms back…. If you can hook your fingers….inhale open shoulders chin up….exhale
down touch your forehead on the knee or shim bone…
hold…6……5….4….3….2…..1….inhale slowly up and release your hands… now exhale
push yo
ur right knee in….place your left Lbow our side of your right knee….beginners
drop your left hand on your right shoulder and drop your right hand back…twist
your spine…try to look back…multi … if you can try to catch your left shin
bone… align your shoulders… look back…6….5….4…..3….2….1…. inhale center….exhale
bring your arms down and stretch your right
leg forward… shake your legs…again feet together… same with your left leg…..Fold
your left knee up…pull your left heel closer to the buttock….knee a bit
o
ut……inhale bring your arms up….exhale slowly bend forward…toes facing up…catch
your toes or heel or ankle… drop your
elbows and try to touch your forehead on the knee or shim
bone…6….5……4…..3…..2…..1…..inhale slowly up….bring your arms down shoulder
level… exhale take your left arm from the front side of your left knee…take
your both arms back…. hook your fingers….inhale open shoulders….exhale slowly
bend forward… touch your forehead or chin on the knee …
hold…6……5….4….3….2…..1….inhale up and release your hands… exhale press your left
knee towards right….and place your right Lbow our side of your left
knee….beginners drop your right hand on your left shoulder and drop your left
hand back…twist your spine…align your shoulders…look back … and if you can try
to catch your right shin bone… align
your shoulders… look back…6….5….4…..3….2….1…. inhale center….exhale bring your arms
down ….stretch your legs forward… shake your legs…
Now join your both
feet…catch your both toes… pull your heels closer to the perineum …butterfly…keep
your spine and neck straight…open shoulders….now move your knees up and
down….ready1…2…3…4…5…6…7…8..9…10…..fast..10……9…8…7…6..5…4..3…2..1….inhale open
shoulders…exhale now slowly bend forward
….drop your elbows on your thighs…press your knees
down…drop your forehead or chin on the floor…inhale slowly up….exhale slowly
down….inhale…exhale, inhale…exhale, inhale…exhale, last….inhale…exhale….if you can
slowly stretch your arms….forward…palms facing down….drop your forehead or chin
on the floor…knees down…6….5……4…….3….2….1…..inhale slide your hands back and
raise your upper body….exhale hug your knees…… pull your heels closer to the
buttocks….tighten your knees…drop your forehead on the knees… to relax your hip
joints…..inhale slowly chin up…place your hands beside your buttocks…feet apart
about 1foot.... and now slowly push your body forward….drop your knees….and
inhale slowly come to knee stand…stand on your knees…knees apart…not
closer…inhale now slowly bring your arms up….exhale now slowly tale your right
hand back and drop your right hand on your right heel…. Now slowly arch
back…keep your left arm 90 degrees
…open shoulders…look up…beginners can keep
your toes and heels up….6….5…….4…align your shoulders...3…..2……1…. inhale now
slowly bring your right arm up….exhale take your left hand back….drop your left hand on your left
heel….align your shoulders….right arm up 90 degrees…6….5…..4….3…..2….1…..inhale
up….now beginners keep your toes…heels up…exhale take your both hands back…drop
your both hands on your both heels….open shoulders look up…multi slowly stretch
your toes out….and go back as much as you can… hold….6…..5….4…..3….2…..1…..
inhale bring your arms up….exhale drop your hands…knees a bit back….and push
your hip back…child pose…come center of your mat…..drop your elbows…lose your shoulders and spine…. Relax
for 10 seconds….
Inhale slowly push your hip forward….cat….keep
your toes…knees a bit up….exhale jump between the hands…and lay down on your back….stretch
your legs forward…keep your feet together…. Bring your arms up interlock your fingers…place
your both hands under your neck…. Body straight…knees straight…toes
out…inhale…raise your right leg up 60 degrees…exhale rotate it in clockwise
direction….1…2….3….4….5…6….7….8…9….10…. reverse …anti clock….10……..9….knee
straight…toes out…..8….7……6…..5….4…….3…….2…..1…..exhale …drop your right leg…
now inhale slowly raise your left leg up 60 degrees….exhale anti
clock….10…..9…8…..7….6…5….4…3….2….1……
reverse…..10….9…8….7….6….5….4..3..2….1…..exhale drop your leg….now open your arms
shoulder level….palms facing up….inhale …..exhale catch your right heel…touch
your forehead on the knee….beginners can catch your knee….inhale
open….exhale…inhale ….exhale, inhale ….exhale, last inhale ….exhale…catch your heel…o
r
knee…touch your forehead on the knee….5….4…..3…..2…..1…inhale stretch…exhale
left…..inhale …exhale,… inhale ….exhale, last inhale ….exhale
…hold…5……4….3….2….1… inhale open… exhale palms facing down….feet
together….inhale now slowly raise your right leg up
…now catch your right big
toe or ankle… exhale pull it left…turn your face right….easy option bend your knee….shoulders
down….6…5…..4….3….2….1…..inhale center….exhale stretch your leg forward….inhale
raise your left leg up….catch your left toe…or ankle with your right
hand,….exhale…pull it opposite…. Shoulder down…easy option bend your knee….6…5…4…3…2…1…
inhale center….exhale stretch your legs forward….drop your legs….feet apart
about 2feet….and bring your arms down side to hip…palms facing up…relax….gently
close your eyes….for 3 minutes.. do not open your eyes...do not move
your body…....dead pose........ drop your body and mind…..relax........forget
your body…forget your surroundings….we are dead for a while….
**********************************************************
Slowly
move your fingers and toes...slowly bring your arms up...interlock your fingers...keep
your feet together...eyes remain closed… inhale....stretch your arms towards
your head...palms out toes out...stretch your whole body from fingers to
toes...exhale fold your knees up...place your hands under the neck…. just
slowly turn your whole body right...slowly come to sitting posture w
ith the
support of your hands….. either sit in lotus pose or easy posture and take
chinmudra… elbows straight…join your thumb
and index fingers…..be calm and still be with yourself….beyond the body and
mind for few seconds….now rub your palms...until they get warm...rub fast...rub
more...place your palms on your eyes for cover your eyes completely…relax your eyes…...slowly
open your eyes in front of your palms...look into your palms...Namaste...thank
you so much for join my class...have a nice day....enjoy your day...drink more
water...eat more fruits and vegetables...do daily meditation at home before
going to sleep…...thank you...thank you...thank you...
