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0:00 [Music] namaste everybody i am master solo how are you i hope you guys are doing very well me too once again welcome back to this channel name is kiosk karma is the only way to success where you can get high quality videos every saturday or sunday so do not forget to subscribe and hit the bell icon for further notification and don't forget to follow me on instagram because i always upload short yoga videos there so go and get the link in the description box the topic in this video i will show you how to increase body flexibility and mobility
0:45 through the world yoga so let's get into the practical lesson but before that like comment and share let's do it before we start the class we need one wheel and two blocks and strap to grip and practice smoothly if you don't have no problem okay if you have so you just take it with you now sit down and come in a comfortable pose sukhasana or padmasana or bhajrasana whatever you feel like and then place your hands on your knee okay close your eyes keep your spine straight then check through okay take breathe through your
1:31 lungs and exhale through your nose okay now three times then take breathe inhale open your chest and exhale through nose inhale and exhale now final times inhale and exhale now relax keep your breathing normal
2:20 and now keep your palms together rub your palms try to make your palms warm close your eyes place your palms on your eyes slowly don't scratch your eyeball try to feel warmness or palms on your face slowly place your palms in front of your eyes slowly open your eyes and look at your palms no no it's like first sit here okay next to the wall and then it will fall so you can put the you put your hand on the wall perfectly
3:05 okay and you can straighten your hand perfectly and then place your second hand here okay chin mudra or just put your palms on your thigh whatever you feel like and then take breathe now inhale start neck movement okay parallel to the shoulder your hands and exhale bend your left side then inhale look front and exhale slowly down don't up your shoulder don't squeeze your shoulder relax your shoulder parallel to the shoulder now inhale look front and exhale same bend now final times inhale on exhale slowly put your head on your
3:51 arm and hold on six relax your shoulder first five keep your breathing normal don't lean your body right side okay keep your spine straight four three two and one now inhale then use your left hand to hold your head and exhale pull your head same right side now hold on six five four three two and one now inhale and exhale slowly down okay then opposite way same look at me look at this time if you
4:37 find stuff then place your hands on the wall okay now this way towel to the shoulder like this and then place your hands here now check this you have an excel cell bend this side it have an excel same segment in half an excel sentiment two more times in half an excel same bend now final times inhale and exhalation bend and hold now six keep your elbow straight five try to
5:22 put pressure on your arm so you can push your body opposite side four three two and one nine half and place your hands here and exhale pull your head left side now hold six keep your right elbow straight five four three two and one now inhale and exhale slowly down now wait for me and then hold your strap okay on your left hand like this okay and then wrap your strap like this and put your palms on the wall
6:12 like and then hold your strap with another hand okay now start shoulder stretch okay but keep your hands parallel to the shoulder now take breathe in half up and exhale push your shoulder back like this then inhale up and exhale back but keep your spine straight don't lean your body forward inhale up and exhale back two times inhale up exhale back final times inhale up and exhale back and hold six
7:00 stretch your shoulder five keep your spine set again push your hands back follow try to keep your left elbow straight three two and one then slowly come back and relax your shoulder like this okay now step i'll show you opposite way put your right hand here and then keep your hands straight okay make your body parallel to the shoulder like this and a start movement check breathe now here inhale and exhale push your shoulder back like this inhale and exhale push your shoulder back
7:46 inhale exhale slowly back two more times you have an exhale just use your shoulder back and stretch your shoulder four three two and one on your up and exhale now relax and relax your shoulder put your both blocks near the wall of not too close not too far okay according to your feet level like this and then put your feet
8:33 on the block if you don't have blocks okay so you can leave this block okay and put your feet as normal simply but if you have so you can put so you can stretch your hamstring muscle and top muscle very well now do it place your hands okay put your legs on the block and place your hands on the wall like this okay now stretch your body take breathe now inhale stretch up look up one more okay so if your shoulder is circular joint and exhale slowly put your heel down now inhale up stretch up more look up and exhale slowly down
9:22 inhale ah put more stretch up but don't lean your body around the wall okay keep distance just stretch your shoulder and exhale down now final times inhale up and hold six stretch your shoulder five keep your breathing normal power tight your hip muscle three two and one and exhale slowly to just put your heel down and stretch your calf muscle six keep your spine straight five and hamstring muscle also four three two and one now same relax some push one a day
10:07 okay now start twisting so make your legs parallel to the key okay but little bit far not too close not too far okay just according to your leg level and then place your hands in your shoulder then check your right side and then twist your spine but don't lean your hip backward okay like this keep your hip distance far just use your hand to twist your upper back like this then inhale and exhale push your spine left side
10:57 inhale an exhale twist right inhale exhale twist left inhale exhale twist right now two times inhale exhale twist left and then inhale and exhale twist right and hold six keep your right elbow straight and also left elbow straight five okay twist your lower back not your leg okay make your legs parallel follow keep your
11:44 breathing normal three two and one okay now this time you have to put your left leg on the wall like this okay but he'll far and then twist your spine okay place your hand down okay and then hold your work now hold on six push to your back five look at your palm for push your hip away from the world three two and one now relax slowly okay now come back breathe in half and exhale place your hands over there and then push the spine or keep your spine six push to upper back five push more four
12:31 three two and one okay now this time put your right leg on the wall like this and place your hands down okay then twist your spine and hold on six push your hip away from the one five down more four three two and one now relax slowly ah okay relax your shoulder shoulder movement okay keep your feet together and place your left hand on the wall and right hand i'm near the chest level like this okay stretch your legs i'm not check breathing inhale and exhale push your shoulder like here
13:16 that's on the wall okay easy so you can move your legs far a little bit so if you stretch your this muscle now take breathing slowly down and then inhale up exhale down stretch your left ankle and shoulder inhale and exhale two and one in half okay and then exhale
14:04 now this time move your hands and now place your hands behind like this okay on the wall up look at your opposite side then inhale come back and exhale place your legs over there and back make your hands parallel to the shoulder okay do look at your back side inhale
14:50 and exhale back like this now one more time inhale okay
15:38 okay keep away from the world just put your palms and straighten your shoulder now inhale down all the way and then again some rotation but when you do rotation don't that time don't move your shoulder like this okay so it will be easy if you want if you want your shoulder your face is flexible so you have to keep the keep your shoulder near the wall but not touch it so don't touch it now so here and then slowly up where you can put your hands on the waist and then
16:24 two three four don't move your shoulder five for
17:11 three two now this time make your feet together okay place your right hand on the wall and left hand near the chest like this okay but don't push your body like this push to your body look frown here check breathe inhale and exhale slowly down like this then inhale up and exhale slowly put your legs on the wall and push your hip away from the wall
17:57 inhale if you feel easy so you can make your legs wider away from the wall then take breathe inhale down and exhale up now two more times inhale and exhale use your left palm to push your body away and then inhale down and hold six stretch your shoulder pull up your hand five but don't push your body four three two and one now slowly up okay and then
18:43 make your legs a little bit wider and place your hand behind like this parallel to the shoulder don't touch it don't move it don't go away just parallel and then use your hand like here near the chest and then take breathe inhale and exhale place your another leg over there and then push your spine and look back then inhale come back here and exhale over there and look at your back side inhale come back and exhale behind look at your pump
19:30 now inhale final times and exhale place your leg back twist your spine i'm going to do your back side now hold six five stretch four three try to put pressure on your shoulder but don't lean your body three keep your spine straight two and one and slowly come back okay and then relax your shoulder like this now start hand rotation okay first put your palms on your waist and place your right hand on the wall like this okay if you play it people easy so you can come closer to the wall but don't touch your shoulder on the wall a little far now start up all the way
20:19 and then down slowly one keep your spine straight two three four don't boost your body five and six okay opposite way now six
21:05 five for three two and one now left then relax your shoulder relax your hand now start side bending okay so make your feet together like this okay but you have to destroy this okay measure the distance little bit far
21:51 not too close not too far okay according to your hand level okay but push your hip away okay stretch your lower back okay your belly not your hip or thigh and then second hand on the wall try to push your hands on the wall and stretch
22:51 don't twist your spine don't push your knee forward okay push your backward parallel to the hip and down final hands inhale up stretch move and exhale slowly down place your hands here now fold on six five try to put pressure on your water four three two and one down in half up and exhale down okay now this time make your legs closer to the wall okay put your legs closer to the wall and then this time what you have to do place your left hand down here okay as much as possible you can but don't push your head forward
23:37 parallel to the hip okay second hand above like this bend the elbow but behind your head stretch your this part okay place your second hand down and look up six your same opposite way okay first keep your feet together and far not too close then take breathe inhale stretch your hands up pull more and exhale place your hands the wall like this and second and also twist your spine
24:24 look up now hold then inhale raise your hands up enter lock pull more stretch up more and exhale down put your hands on the wall inhale ah stretch of more and exhale place your hands on the wall of the second and also then loop front now final times inhale up stretch up more an exhale place your hands on the wall and second and also but don't push your heel forward parallel to the hip and hold on six
25:09 five look from four three stretch more two and one now inhale raise your hands up and exhale slowly down okay now same this time come to come make your feet together now this time place your right hand down as much as possible okay but don't push your hip back push your hip parallel to the hip and then second hand behind your head like this put your hand okay and then slowly down push your hip away from the wall and look up now hold stretch your lower back six look up
25:58 five keep your breathing normally four don't push your forward three two and one now inhale and exhale slowly down relax your shoulder now stop leg movement okay first put your left leg on the wall but look at me my leg should be 90 degree okay [Music]
26:48 slowly down push your shoulder forward in front of your leg and look up inhale look front and exhale sit down bend catch your ankles [Music] look at me place your hands here catch your foot and make your legs together
27:35 keep your spine straight five four three two and one of the loop front then slowly put your hands down like this here okay now push your lower back and then move your foot like and then place your left hand on your right leg like this and right hand side behind your left leg and now place your look at me place your right hand on your left leg like this and left hand
28:21 inside okay catch your right leg and then twist your spine and look back now hold six twist to upper back five four three two and one then slowly ah okay now this time place your hands on your ankle pull your body forward and place your hands you know parallel shoulder number six loop from five keep your body straight four three four and then relax your leg okay now opposite way so place your right leg on the wall like
29:07 this and now make your both legs parallel 90 degree angle okay place your hands on shoulder level and then take breathing how an exhale place your right hand on your left eye push your shoulder forward and catch your ankle look up if you cannot put your hands on the wall then inhale stretch and exhale place your hands here push your shoulder down second and look up now hold inhale stretch and exhale slowly down push shoulder and catch ankle look front now final times inhale look from
29:53 and exhale place your hands on your on the thigh and then push your shoulder forward then catch your ankle by left hand and now look for now hold six five stretch more follow three two and one now slowly and then place your hands on the both hands on the wall and slowly put your hand down and now make your elbow together six but keep your spine straight if you cannot so just place your hands above your leg and then put your head down if you can so near and hold on five keep your spine straight four three two and one of the loop front then slowly down like this and now place your right
30:39 hand on your left leg and your left hand behind your left leg now use your spine and hold on six look at your back side five look at your palm three two and one and slowly come back okay then look at me place your left hand on your right now okay then must move your foot like this okay and then here catch and place your right hand inside and catch your right leg and twist your spine look back now forward stretch your shoulder six five keep your both knees straight four three two and one then slowly okay and now up here
31:24 move your foot like this same way and then catch your ankle look front place your hands here now hold on six five four three two and one slowly up and now relax your legs not behind here and make your feet together like this then we have to bend our lower back okay not upper back okay
32:10 just lower back like this so make your feet together and just you have to put your finger on the wall not hole not palm on your finger okay only five finger put on the work look back now inhale up and exhale shoulder forward and place your hands on the wall
33:08 up and exhale press your hands on the wall knocking her up okay if you cannot okay so please okay thumb to the wall near the wall not too far closer to the wall and then just put your palms here like this or put your hands up like this here and then look up now [Music] now keep your feet together then start making breathing with your palms okay and exhale move your hips forward and put your palms
33:55 on the wall like this you're gonna keep your spine straight now hold on here if you can lift your heel up if you cannot go down and hold six five four pushing forward three two and one now you have an extent some relaxers look at very left first put your hip on the wall okay and make your feet together now relax your spine and hold on like this jump now relax okay now this time we'll use the weight like this so what you have to
34:42 do put the wheel on the wall like this and then first start from the front put your not put your chest not put your belly okay put this part chest and belly board on the block on the wheel okay like this here and now make your legs wide a little bit and then catch the wheel like here inside from out okay i'm not take breathe in inhale and exhale push your heel forward and move back like this now inhale up look around okay but
35:28 if you can so keep your knees straight if you cannot bend your knee okay but be careful when you do this posture take breathe inhale and exhale push your knee forward like i don't know look back inhale look frown okay then relax your body or put your chin on the block on the queen now inhale and exhale back now inhale look front and head down now final times and exhale now inhale
36:16 and exhale push your hip power dog and hold your blood on the wheel i'm not bad six who should you follow five go back four keep your both knees straight three two and one now left and slowly down put your head down again okay now look front here and the same way okay put the wheel behind your back like this okay you have to massage your back like this up here and make your legs wider okay parallel to the hip now this time okay put the wheel in between
37:02 the spine not side [Music] push your knee down look back and put your hands on the wall like this you can push your knee back now inhale up here and exhale slowly down push your hip back and place your hands on the wall okay bend your
37:49 and eyebrow down back you should be back now inhale okay final times but this time if you can so break your pants together okay if you can also keep your hands straight like this [Music] and exhale push your back put your hands on the wall and hold on six try to focus on your lower back five look up four who should be back three two and you are down here and exhale through the hands down okay now relax your back like this
38:43 now okay now this time that's your upper back so you can put the wheel here and then make your legs wider okay place your hands here and then put your head and shoulder over there like this i'm gonna relax your lower back here or if you can't simply move the wheel and come closer to the wall then put your back on the wall your head down and then put your back on the wall come closer closer until you put your back ah here like this okay and then keep your back straight place your hands back now hold on
39:28 six five straight four three two and one slowly back and down okay now this time put your knee down here now relax your left okay now stop okay back bend whatever just one okay first put the block on the wall like this okay but if the block should be even not up here or one up or one down okay you might feel pain on your hand
40:13 so the block should be even and then put your palm okay and put your finger over there like this and then make your legs back or you just put your hands here and push your hip here okay then lie down on your chest and place your hands on the block like this again then drop your elbow now start back movement okay make your feet together if you can make your feet together if you cannot so make your legs parallel to the hip not too far and now check breathe inhale and exhale slowly push here and look up stretch your lower back now inhale down
41:03 and exhale sim go back don't take a breathe inhale and edge cell up look back now final times inhale and exhale back and hold six five push more foul open your chest okay press on your hand and shoulder three up two and one now slowly down and relax
41:51 okay like this now this time seminar put the block around and then move the block one after another okay like this and put your navel not like this
42:42 and then keep your spine straight up like this push your shoulder back here use your hand to push the shoulder back and then now stop one time for the background [Music] and exhale if you can so catch your ankle like this and push your ankle back and look up if you cannot so just use your strap to hold your leg like this here okay and use
43:38 for you [Music] okay now relax and slowly go to childhood like this relax your back now slowly lie down on your chest okay but keep your what means
44:34 information like this if you can go behind like this okay but put your legs here okay on the wall tightly nothing breathe inhale and exhale start one two three four five six seven eight nine and one four six five open your shoulder
45:30 slowly come back now this time come to the world and slowly lie down on your back okay now stop back exercise okay back to the right side so first put your leg on the wall but leg should be 90 degree not up not down okay 90 degrees here and then place your hands next to your hip muscle now take breathing half lift your hip up okay as much as possible and exhale slowly down
46:16 inhale up as much as possible and exhale down put your shoulder down okay go dip up your shoulder and neck inhale up and exhale down now final times in half up and hold six for the put pressure on your leg and push your knee up four keep your breathing now three two and one then slowly down here okay now start twisting
47:02 so put your right leg on the work but you have to come closer not too far like this here closer if you can't even touch your head on the wall on a second and the second leg should go over there and then if you can so you can catch your right foot and put your foot down three two and one okay now slowly opposite leg like this another second leg i will catch here and
47:47 then slowly down okay just put your toe pull your belly in five keep your knees straight right left knee straight four three two and one okay now make your legs wider relax your back and then a little far okay bend your knee like this okay open your legs and relax your back muscle like i put your hands on your knee or stretch
48:37 hold on here keep your breathing now take breathe slowly and exhale throw slowly now relax hug your knee and move right and left to relax your back then slowly come back now time to say goodbye practice safely and let me know your opinion about this
49:23 class do you get benefit from this class or not and if you really enjoy this class like share and comment see you next saturday or sunday with a full knowledgeable video until then keep learning keep applying be healthy thank you for your time thank you so much for watching hare krishna [Music] you
