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Introductions to beginner`s yoga cass. Start with prayer Dhyana Slokas.
Include: Eye, and Neck and Shoulder exercise, Relaxation-SAVASAN-Abdominal breathing,Single double leg rising, Shoulder Stand- Sarvangasana, Fish - Matsyasana-Relaxation and final prayer.
All the asanas are first demonstrated. The class include introduction to yoga and end with question session.

Upcoming events (5+)

Santushi Upper Intermediate Core and Stretching Yoga Class :)

1) Savasan =relaxation 2)Anuloma Viloma- Alternate nastar breathing with holding the breath it helps burn the toxins and fat and helps to focus the brain. 3) Sun salutations - SURYA NAMASKAR -12 rounds = 20 minutes 4)SAVASANA - relaxation - 4-6 breath. 5)Single leg raises (6 times) 6)Double leg raises (10 times) 7)Stretching 7.1 Stretching holding the legs up 1 minute hold. 7.2 Stretching open legs up hold 1 minute 7.3 Stretching left leg on the ground 1 minute 7.4 stretching right leg on the ground 1 minute 8)Headstand SIRSHASAN - HOLD 1 MINUTE 8.1 Variations open legs hold 1 minute 9)Relaxation- SAVASANA IN CHILD pose 8 breath 10)Shoulder Stand SARVANGASAN hold 1 minute 10.1 Bridge hold at least 1 min 10.2 Bridge Right leg up hold 30 seconds 10.3 Bridge left leg up hold 30 seconds 11)Plough HALASAN - 30 seconds in the back straight legs + 30 min open legs - strong stretching 12)Fish - MATSYASANA -HOLD FOR 30 SECONDS 13)SAVASAN -relaxation 8 breath 14)Preparation forward bend- stretch over the right side and hold 1 minute 14.1 Preparation forward bend -stretch over left side 1 minute hold 14.2 Preparation forward bend - wide open foot from the top hand touch opposite ankle hold each side 30 seconds. 15)Splits (whatever you can reach) hold each side 1 minute (Left leg+Right leg + MAle split =3 minutes) 16) Butterfly - hold for 1 minute 17)Forward bend -PACHIMOTHASANA hold 2 minutes. 18)Inclined plane- PURVTHASANA hold 1 minutes 18.1 Incline plain R leg up -hold 1 min 18.2 Incline plain L leg up -hold 1 min 19) SAVASANA- Relaxation 8 breath. 20)Cobra BHUJANGASANA HOLD FOR 30 seconds 21)Half locus left and right Foot up +30 seconds each 22)Full locus SALABHASAN hold 30 seconds 23)Relax in MAKARASAN 4- 8 breath 24)Bow Pose DHANURASAN -hold 30 seconds no rocking 25)Relaxation in Makarasan fallow by child pose -4 breath 26)HALF SPINAL TWIST- ARDHA MATSYENDARASANA - 26.1 Spinal twist R side hold 1 min 26.2 Spinal twist L side hold 1 min. 27)Crow KARKASAN hold 30 seconds 28)THE Peacock - MAYAURASAN - hold 30 seconds . 29) Hands to feet position PADA HALSTHASAN hold 1 minute 30)Triangle - TRIKONASAN hold R +L side 30 seconds =1 min . 31)Final relaxation 32)Positive thinking

Santushi Upper Intermediate Core and Stretching Yoga Class :)

1) Savasan =relaxation 2)Anuloma Viloma- Alternate nastar breathing with holding the breath it helps burn the toxins and fat and helps to focus the brain. 3) Sun salutations - SURYA NAMASKAR -12 rounds = 20 minutes 4)SAVASANA - relaxation - 4-6 breath. 5)Single leg raises (6 times) 6)Double leg raises (10 times) 7)Stretching 7.1 Stretching holding the legs up 1 minute hold. 7.2 Stretching open legs up hold 1 minute 7.3 Stretching left leg on the ground 1 minute 7.4 stretching right leg on the ground 1 minute 8)Headstand SIRSHASAN - HOLD 1 MINUTE 8.1 Variations open legs hold 1 minute 9)Relaxation- SAVASANA IN CHILD pose 8 breath 10)Shoulder Stand SARVANGASAN hold 1 minute 10.1 Bridge hold at least 1 min 10.2 Bridge Right leg up hold 30 seconds 10.3 Bridge left leg up hold 30 seconds 11)Plough HALASAN - 30 seconds in the back straight legs + 30 min open legs - strong stretching 12)Fish - MATSYASANA -HOLD FOR 30 SECONDS 13)SAVASAN -relaxation 8 breath 14)Preparation forward bend- stretch over the right side and hold 1 minute 14.1 Preparation forward bend -stretch over left side 1 minute hold 14.2 Preparation forward bend - wide open foot from the top hand touch opposite ankle hold each side 30 seconds. 15)Splits (whatever you can reach) hold each side 1 minute (Left leg+Right leg + MAle split =3 minutes) 16) Butterfly - hold for 1 minute 17)Forward bend -PACHIMOTHASANA hold 2 minutes. 18)Inclined plane- PURVTHASANA hold 1 minutes 18.1 Incline plain R leg up -hold 1 min 18.2 Incline plain L leg up -hold 1 min 19) SAVASANA- Relaxation 8 breath. 20)Cobra BHUJANGASANA HOLD FOR 30 seconds 21)Half locus left and right Foot up +30 seconds each 22)Full locus SALABHASAN hold 30 seconds 23)Relax in MAKARASAN 4- 8 breath 24)Bow Pose DHANURASAN -hold 30 seconds no rocking 25)Relaxation in Makarasan fallow by child pose -4 breath 26)HALF SPINAL TWIST- ARDHA MATSYENDARASANA - 26.1 Spinal twist R side hold 1 min 26.2 Spinal twist L side hold 1 min. 27)Crow KARKASAN hold 30 seconds 28)THE Peacock - MAYAURASAN - hold 30 seconds . 29) Hands to feet position PADA HALSTHASAN hold 1 minute 30)Triangle - TRIKONASAN hold R +L side 30 seconds =1 min . 31)Final relaxation 32)Positive thinking

Santushi Upper Intermediate Core and Stretching Yoga Class :)

1) Savasan =relaxation 2)Anuloma Viloma- Alternate nastar breathing with holding the breath it helps burn the toxins and fat and helps to focus the brain. 3) Sun salutations - SURYA NAMASKAR -12 rounds = 20 minutes 4)SAVASANA - relaxation - 4-6 breath. 5)Single leg raises (6 times) 6)Double leg raises (10 times) 7)Stretching 7.1 Stretching holding the legs up 1 minute hold. 7.2 Stretching open legs up hold 1 minute 7.3 Stretching left leg on the ground 1 minute 7.4 stretching right leg on the ground 1 minute 8)Headstand SIRSHASAN - HOLD 1 MINUTE 8.1 Variations open legs hold 1 minute 9)Relaxation- SAVASANA IN CHILD pose 8 breath 10)Shoulder Stand SARVANGASAN hold 1 minute 10.1 Bridge hold at least 1 min 10.2 Bridge Right leg up hold 30 seconds 10.3 Bridge left leg up hold 30 seconds 11)Plough HALASAN - 30 seconds in the back straight legs + 30 min open legs - strong stretching 12)Fish - MATSYASANA -HOLD FOR 30 SECONDS 13)SAVASAN -relaxation 8 breath 14)Preparation forward bend- stretch over the right side and hold 1 minute 14.1 Preparation forward bend -stretch over left side 1 minute hold 14.2 Preparation forward bend - wide open foot from the top hand touch opposite ankle hold each side 30 seconds. 15)Splits (whatever you can reach) hold each side 1 minute (Left leg+Right leg + MAle split =3 minutes) 16) Butterfly - hold for 1 minute 17)Forward bend -PACHIMOTHASANA hold 2 minutes. 18)Inclined plane- PURVTHASANA hold 1 minutes 18.1 Incline plain R leg up -hold 1 min 18.2 Incline plain L leg up -hold 1 min 19) SAVASANA- Relaxation 8 breath. 20)Cobra BHUJANGASANA HOLD FOR 30 seconds 21)Half locus left and right Foot up +30 seconds each 22)Full locus SALABHASAN hold 30 seconds 23)Relax in MAKARASAN 4- 8 breath 24)Bow Pose DHANURASAN -hold 30 seconds no rocking 25)Relaxation in Makarasan fallow by child pose -4 breath 26)HALF SPINAL TWIST- ARDHA MATSYENDARASANA - 26.1 Spinal twist R side hold 1 min 26.2 Spinal twist L side hold 1 min. 27)Crow KARKASAN hold 30 seconds 28)THE Peacock - MAYAURASAN - hold 30 seconds . 29) Hands to feet position PADA HALSTHASAN hold 1 minute 30)Triangle - TRIKONASAN hold R +L side 30 seconds =1 min . 31)Final relaxation 32)Positive thinking

Santushi Upper Intermediate Core and Stretching Yoga Class :)

1) Savasan =relaxation 2)Anuloma Viloma- Alternate nastar breathing with holding the breath it helps burn the toxins and fat and helps to focus the brain. 3) Sun salutations - SURYA NAMASKAR -12 rounds = 20 minutes 4)SAVASANA - relaxation - 4-6 breath. 5)Single leg raises (6 times) 6)Double leg raises (10 times) 7)Stretching 7.1 Stretching holding the legs up 1 minute hold. 7.2 Stretching open legs up hold 1 minute 7.3 Stretching left leg on the ground 1 minute 7.4 stretching right leg on the ground 1 minute 8)Headstand SIRSHASAN - HOLD 1 MINUTE 8.1 Variations open legs hold 1 minute 9)Relaxation- SAVASANA IN CHILD pose 8 breath 10)Shoulder Stand SARVANGASAN hold 1 minute 10.1 Bridge hold at least 1 min 10.2 Bridge Right leg up hold 30 seconds 10.3 Bridge left leg up hold 30 seconds 11)Plough HALASAN - 30 seconds in the back straight legs + 30 min open legs - strong stretching 12)Fish - MATSYASANA -HOLD FOR 30 SECONDS 13)SAVASAN -relaxation 8 breath 14)Preparation forward bend- stretch over the right side and hold 1 minute 14.1 Preparation forward bend -stretch over left side 1 minute hold 14.2 Preparation forward bend - wide open foot from the top hand touch opposite ankle hold each side 30 seconds. 15)Splits (whatever you can reach) hold each side 1 minute (Left leg+Right leg + MAle split =3 minutes) 16) Butterfly - hold for 1 minute 17)Forward bend -PACHIMOTHASANA hold 2 minutes. 18)Inclined plane- PURVTHASANA hold 1 minutes 18.1 Incline plain R leg up -hold 1 min 18.2 Incline plain L leg up -hold 1 min 19) SAVASANA- Relaxation 8 breath. 20)Cobra BHUJANGASANA HOLD FOR 30 seconds 21)Half locus left and right Foot up +30 seconds each 22)Full locus SALABHASAN hold 30 seconds 23)Relax in MAKARASAN 4- 8 breath 24)Bow Pose DHANURASAN -hold 30 seconds no rocking 25)Relaxation in Makarasan fallow by child pose -4 breath 26)HALF SPINAL TWIST- ARDHA MATSYENDARASANA - 26.1 Spinal twist R side hold 1 min 26.2 Spinal twist L side hold 1 min. 27)Crow KARKASAN hold 30 seconds 28)THE Peacock - MAYAURASAN - hold 30 seconds . 29) Hands to feet position PADA HALSTHASAN hold 1 minute 30)Triangle - TRIKONASAN hold R +L side 30 seconds =1 min . 31)Final relaxation 32)Positive thinking

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