welcome to bikram yoga this is a
90-minute challenging yoga class
practice in a heated room it will work
your body inside out from the bones to
your skin fingertips to the toes we
start with pranayama breathing feet
together heels touching toes touching
and 2 lucky 10 fingers together and then
attention knuckles glued to the chin
chest lifted and shoulders are relaxed
inhale through the nose for six seconds
one two three four five six hold it
exxon head back push your head back and
lift the chest up relax the neck relax
the jaw bring the elbows forward to
touch away from the chest een i’ll head
down full lungs fill up the lungs exit
head back slowly gently relax the neck
relax the jaw lift the chest up and
bring the elbows for to touch next
posture is standing for tightening
starting feet together heels touching
toes touching we interlock the 10
fingers together grab the right foot in
front of you all 10 fingers interlocked
get a nice grip please don’t lose the
grip focus on your left knee in the
mirror focus concentrate your left knee
is locked solid concrete one piece and
broken you have no need concentrate just
breathing through your nose stomach is
pulled in so no less pressure on the
lower back lock in the knee solid
concrete one piece you have no knee hold
it there for a few seconds and then
release next we do tricking us and a
triangle pose feet together heels
touching toes touching arms over the
head palms together right foot step to
the right four feet arms down parallel
to the floor immediately turn the right
foot to the right half an inch more to
heels in one line inhale bring bend the
right knee keep the spine in the center
bring your arms back hips forward spine
is straight inhabiting one more time
right hand down and left hand up looking
up towards the ceiling so both arms are
stretching in up as a direction like a
natural human toggle of work reach up to
the ceiling and then reach down push the
knee back with the help of the elbow and
twist your spine like a spine twist and
slowly come back up the same way you
went down
one step at a time and an arms on the
site
90-minute challenging yoga class
practice in a heated room it will work
your body inside out from the bones to
your skin fingertips to the toes we
start with pranayama breathing feet
together heels touching toes touching
and 2 lucky 10 fingers together and then
attention knuckles glued to the chin
chest lifted and shoulders are relaxed
inhale through the nose for six seconds
one two three four five six hold it
exxon head back push your head back and
lift the chest up relax the neck relax
the jaw bring the elbows forward to
touch away from the chest een i’ll head
down full lungs fill up the lungs exit
head back slowly gently relax the neck
relax the jaw lift the chest up and
bring the elbows for to touch next
posture is standing for tightening
starting feet together heels touching
toes touching we interlock the 10
fingers together grab the right foot in
front of you all 10 fingers interlocked
get a nice grip please don’t lose the
grip focus on your left knee in the
mirror focus concentrate your left knee
is locked solid concrete one piece and
broken you have no need concentrate just
breathing through your nose stomach is
pulled in so no less pressure on the
lower back lock in the knee solid
concrete one piece you have no knee hold
it there for a few seconds and then
release next we do tricking us and a
triangle pose feet together heels
touching toes touching arms over the
head palms together right foot step to
the right four feet arms down parallel
to the floor immediately turn the right
foot to the right half an inch more to
heels in one line inhale bring bend the
right knee keep the spine in the center
bring your arms back hips forward spine
is straight inhabiting one more time
right hand down and left hand up looking
up towards the ceiling so both arms are
stretching in up as a direction like a
natural human toggle of work reach up to
the ceiling and then reach down push the
knee back with the help of the elbow and
twist your spine like a spine twist and
slowly come back up the same way you
went down
one step at a time and an arms on the
site
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