I want to give a brief discription abiout satyananda… The name satyananda is the name of a great sage.. great master in India…who is a diciple of shivananda..master shivananda..satyananda modified the postures and made more comfortable for practitioners….especially in the sunsalutation…
in Satyananda sun-salutations there is no plank…two times downward or mountain…so, because he modified this sequence we gave his name to this class satyananda… satyananda is not the name of the class…it’s the name of a sage, name of a great yoga master in India...in Satyananda we focused mostly on the hip and spine…it stretches and relaxes your spine…and stretches and opens your hip…and it’s good for the people who are suffering from any kind of back pains…because in this class all back opening…back bends…and
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SATYANANDA YOGA
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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 your 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 shoulder 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 arms 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 the 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 forward 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 forward 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 right 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…..inhale 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 look 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 your 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 out……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…or 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 with 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…