Yoga therapy is a therapeutic yoga.. I hope everyone know the word therapy…therapy means like a gentle massage… this class is suitable to all categories from beginners to the old people and the people who are suffering from severe joint and muscular pains…and the sports people whenever they get pains muscular or joint pains…if you practice this therapeutic yoga.. it gives you relief…again it makes you normal… this is the class for all levels…for all age groups…it is like self-massage…if you practice therapy yoga, you no need any other massage…it makes you free from all the pains…from all the tightness of the muscles…
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Therapeutic yoga
Clasp your hands.. spine and neck relaxed, gently close your eyes, for one minute relax your body and mind while observing the natural breath.. forget everything.. bring your whole attention to the breath, inhale slow and soft, exhale slow and soft
*********************************************************************** Slowly open your eyes, inhale.. now slowly bring your hands up in side, join your hands, exhale bring to heart center, close your eyes.. Namaste !.. welcome to therapeutic yoga, this yoga is for all beginners and old people to realease their pains from their joins and muscles. Inhale.. bring your arms up, exhale.. bring your arms down.
now slowly realese your legs, stretch your legs forward… shake your legs, feet a part about 2feet, now place your hands back, fingers facing out, spine & neck relaxed. now slowly inhale chin up, drop your head back.. relax your neck, exhale slowly chin down.. touch your chin on the color bone. Inhale.. up, exhale.. down, inhale.. exhale, inhale..exhale, last inhale up, hold your breth as long as you can. hold 5..4..3..2..1.. exhale chin down, touch your chin on the color bone.. 5.. hold the breth out.. 4… 3.. 2… 1..
Inhale center, look forward.. exhale.. now slowly turn your face right, inhale center.. exhale left, inhale.. exhale, inhale.. exhale, inhale.. exhale, inhale.. exhale,inhale.. exhale, inhale.. exhale, last inhale center.. exhale slowly turn your face right, look right or look at the corner of the room 5..4..3..2..1, inhale center.. exhale left 5..4..3..2..1. inhale center.. exhale.. now slowly bend your neck right and try to touch your right ear on the right shoulder. inhale center.. exhale left, ihale center..exhale right, inhale center.. exhale left, ihale center..exhale right,inhale center.. exhale left, ihale center..exhale right,inhale center.. exhale left, ihale center..exhale right,inhale center.. exhale left, inhale center..exhale right, inhale center.. exhale left, inhale center.. last exhale right, touch your right ear on the right shoulder, if you can close your eyes & relax your neck 5…4…3…2…1, inhale center…exhale left 5…4….3….2….1, inhale center.
Now neck rotation, exhale chin down, touch your chin on the color bone, now slowly turn your face right…back…left…down, inhale while going up, exhale while coming down…3…..4…..5…..6…..7….8 chin down, now reverse.. left…back…right…down, inhale up, exhale down, 6…..5…..4…..3….2…..1 chin down, inhale center…ehale slowly bring yor arms forward and shake your wrists, relax your wrists and stretch your arms forward, Eelbows straight, open your palms facing out, inhale.. spine & neck straight and relaxed .. exhale now slowly bend your wrist down, inhale up…exhale down, inhale…exhale, inhale…exhale, inhale stretch your fingers…exhale, last inhale… stretch your fingers, eEelbows straight, palms facing out 5…4…..3…..2…..1, exhale… bend your wrist down 5….4….3…..2….1, inhale up now stretch your fingers, open your fingers out, exhale now fold your thumb then fingers, inhale stretch..focus… exhale, inhale.. exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, last inhale.. stretch your fingers..open all the fingers…focus…5….4….3…..2…..1, exhale now fold your fingers and rotate your fingers in to out 1….2…..3…..4…..5…..6……7……8, reverse 8…7….6…..5….4……3….2….1 exhale bring your hands down, role back your shoulders..relax your shoulders…from front to back.
Now keep your feet a bit closer, again keep your hands back for support, inhale.. now slowly stretch your toes out, exhale fold your ankles back, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, two more…inhale…exhale, inhale…exhale, come on last inhale… stretch your toes out… knees staright.. hold 5…4….3….2….1, exhale.. fold your ankles back… tighten your thigh muscles and sim bone muscles, there should form a gap between the mat and the heels 5….4…. heels up 3….2…1, drop your heels and rotate your ankles in clock wise direction 1…2….3….4…..5…..6….7…8, reverse 8…7….6….5….4….3….2….1, inhale center… exhale shake your legs, feet together, bring your hands fwd shake your wrists.
Now slowly fold your right knee up… hug your right inner thigh… catch your opposit eelbows if you can…if you cannot catch your wrist or interlock your fingers and catch your thigh, inhale open your shoulders… raise your calf parellel to the ground… exhale rotate 1…2….3….4…..5…..6….7….8, reverse 8…7….6….5….4…..3…..2….1 exhale down, inhale open shoulders… raise your leg up… stretch your knee and stretch your toes out… chin up, exhale down, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, last inhale… knee straight, toes out… chin up, if you cannot catch like this 6….5….4…open shoulders…3….2….1, exhale drop your right foot, stretch your leg fwd… shake your leg up and down. Now fold your leftknee up…hug your left inner thigh…catch your opposit eelbows…inhale raise your calf pareellel to the floor…exhale rotate in clockwise direction 1…2….3….4….5….6….7….8, reverse 8….7…..6…..5….4…..3…..2…..1, exhale down… inhale open shoulders and stretch your leg up… knee straight…toes out, exhale down, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, come on last inhale.. knee straight…toes out…chin up… 6..look at the toes…5….4….3…..2…..1, exhale… stretch your leg fwd… shake your leg up and down.. relax your thigh. Now fold your both knees…hug your inner thighs, if you can.. catch your opposit Eelbows…if cannot catch your wrist… bring your feet a bit in…and slowly inhale… open shoulders and try to raise your both legs up as much as you can… if you can stretch your knees and toes out… exhale down, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, come on last.. inhale knee staright.. toes out… open shoulders 6….5…chin up…4….3….2…..1, exhale slowly down…and stretch your legs fwd…shake your both legs….
Feet a part… now to relax your spine… inhale slowly bring your arms up shoulder level… open your palms facing out…exhale now slowly twist your spine left…catch your left big toe… open shoulders and look back… inhale center…exhale right… inhale center.. exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, last inhale… exhale.. catch your big toe…open shoulders.. look back… dynamic spinal twist 6….5…..4…..3…..2…..1, inhale center… exhale 6….5….4….3…..2…..1, inhale center… exhale bring your arms down… shake your legs… feet together… inhale bring your arms up… now to stretch & relax your spine… exhale slowly bend fwd… catch your ankles/ heels or toes… drop your Eelbows…try to drop your head on the knees or sim bone… inhale up… exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, last inhale.. exhale.. catch your ankles or heels or stretch your arms… it stretches your spine and relaxes your spine 5….4…..3…..2….1, inhale up.. exhale… now slowly bring your arms fwd to shoulder level.. stretch your index fingers.. catch your both big toes with index fingers.. lock.. with index and thumb, open your spine and shoulder.. now slowly inhale.. pull your right big toe closer to the right ear…exhale down.. inhale left… try as much as you can.. exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale, one more inhale…exhale, inhale…exhale, last inhale… try as much you can.. if you can look fwd.. 5….4…..3….2…..1, exhale.. sstretch your right leg fwd… inhale left leg… if you can look fwd.. 5…4…3…2…1.. exhale, stretch your leg fwd…shake your legs.
Now fold your knees… sit in Diamod pose.. if you cannot sit in easy posture is also okay.. inhale now slowly bring your arms up.. Eelbows straight… open shoulders.. exhale.. now slowly drop drop your right hand and slowly drop your right Elbow beside your hip… stretch your left arm…open shoulders… look fwd.. inhale center… exhale left, inhale center…exhale right, inhale center… exhale left, inhale center…exhale right, inhale center… exhale left, one more inhale center… exhale right, inhale center…exhale left, inhale center… exhale right, inhale center…exhale left, come on last inhale center exhale drop your Elbow closer to the hip or buttock 6…5…4….3….2….1, inhale center.. exhale left 6…5….4….3…..2….1, inhale center… exhale.. bring arms dowm.. take your arms back…interlock your fingers.. open your shopulders.. chin up.. inhale.. exhale ..now sllowly bend fwd.. drop your fore head on the floor.. open shoulders… inhale… drop your hands back.. open shoulders… chin up.. exhale… inhale… exhale, inhale… exhale, inhale… exhale, inhale… exhale, inhale… exhale, inhale… exhale, inhale… exhale, come on last inhale… place your hands back.. open shoulders.. chin up.. hold your breath if you can.. 5…4…3….2….1, exhale slowly bend fwd… drop your fore head on the floor… open shoulders.. 6…5….4…..3….2…..1, inhale up.. exhale realse your hands.. shake your wrists.. and now slowly release your legs… stretch your legs fwd… shake your legs..
Now fold your knees up… feet a part about one foot.. and push your buttocks up.. sit in squatting pose… squat.. open your knees.. place your elbows inside of your both knees.. open your knees out as much as you can… and join your both hands at heart center.. open shoulders… look straight.. now slowly inhale… slowly stretch your arms up… knees out…exhale.. in the same position slowly bend fwd as much as you can… knees out.. now slowly bring your hands heart center.. look straight.. inhale up.. if you can open shoulders and chin up… exhale… center…inhale… exhale…and center, inhale… exhale… center, last inhale Eelbows straight…open shoulders.. chin up.. 6….5….4….3…..2….1, exhale.. keep your arms parellel to the ground.. if you can.. look fwd or look down 5…4 hip down….3….2….1… heart center.. open shoulders.. knees out… close your eyes 5….4…..3…..2…..1… slowly open your eyes.. now drop your hands on the ground.. slowly drop your knees… stand on your knees.. now slowly stretch your right leg out right side.. right toes facing fwd.. not out… in… inhale now slowly bring your arms up.. exhale.. bend right as much as you can..inhale center…exhale right, inhale center… exhale, inhale…exhale, inhale… exhale, inhale… exhale, inhale… exhale, inhale… exhale, come on last inhale… exhale.. bend right… catch your right ankle or right heel… open shoulders.. look fwd… if you can look up..6…5….4…..3…..2…..1… inhale center… exhale slowly bring your arms down and drop your right knee… now slowly stretch your left leg left side… toes facing fwd…left thigh 90 degrees… inhale slowly bring your arms up.. exhale… slowly bend left.. inhalecenter…exhale left.. inhale…exhale, inhale… exhale, inhale… exhale, inhale… exhale, come on last.. inhale… exhale… catch your ankle or heel.. try to keep your toes facing fwd.. open shoulders…if you can look up..6…5…4….3…..2….1… inhale center… exhale.. drop your left knee…and now slowly drop your hands…push your hip back… child pose …relax for 10seconds.. drop your elbows.. lose your shoulders and spine…********************************************************************** Inhale… now slowly push your hip fwd come to cat pose… and slowly slide your hands back and stand on your knees… now stretch your right leg fwd… place your both hands on your hip… inhale..now slowly push your hip down… open shoulders…if you can look up.. or look fwd… exhale… slowly push your hip back.. knee straight… drop your hands…touch your fore head on the knee or sim bone if you can… inhale hip down..look up.. exhale hip back… head down..ihale…exhale, inhale… exhale, inhale… exhale, come on last inhale… hip down…open shoulders.. place your hands on your waist.. if you can look up… it stretches your thigh and relaxes your thigh… 6…5….4….3…..2…..1….exhale…push your hip back.. keep your knee straight… touch your fore head on the knee or sim bone… if you can right toes down… if cannot toes up…no problem…6….5….4….3….2……1…. inhale center… exhale drop your right knee… now stretch your left leg fwd… place your hands on your waist… inhale…push your hip down…open shoulders.. if you can look up… exhale… now slowly push your hip back…drop your hands…keep your left knee staraight… try to touch your fore head on the knee or sim bone if you can….inhale…hip down…look up.. exhale…hip back…head down.. inhale… exhale, inhale… exhale, inhale… exhale, inhale… exhale, come on last..inhale… hip down…open shoulders…look up…6…5….4…..3….2…..1….exhale hip back… knee straight…head down..6…5….4….3…..2…..1… inhale center…exhale drop your left knee…now slowly drop your hands…push your hip back… child pose… relax for few seconds.. ***************************************************************
Inhale… now slowly push your hip fwd..cat pose…. Eelbows straight…knees a bit closer…not together… inhale..open shoulders.. lower your spine…chin up.. exhale…close your shoulders…roll your spine up.. touch your chin on the color bone… inhale open shoulders..chin up.. exhale…inhale… exhale, inhale… exhale, inhale… exhale, two more… inhale… exhale, inhale… exhale, come on last…inhale..fully open your shoulders… lower your spine…chin up… it stretches and relaxes your spine… hold…6….5…keep smile…4….3…..2…..1…. exhale close your shoulders…suck your belly in… touch your chin on the color bone…5….4…..3…..2…..1…inhale center.. exhale…now slide your hands back… and stand on your knees again…
Inhale bring your arms up…Eelbows straight… open shoulders…keep your toes and heels up.. exhale now slowly take your right hand back… drop your right hand on your right heel…align your shoulder…left arm up 90 degrees.. if you can slowly stretch your right toes out… hold…6… half camel pose…5…4….3….2…..1…. inhale up.. exhale slowly take your left hand back… drop your left hand on your left heel…if you can stretch your toes out…6….5…..4…..3…..2…..1… inhale up…exhale .. now take your both hands back… drop your both hands on your both heels.. keep your heels up… if you can stretch your toes out…push your hip more fwd… arch back… look up…if you can look back…6….5…..4…..3…..2…..1….inhale up… exhale push your hip back… child pose… relax your spine for 10seconds..**************************************************
Inhale now slowly slide your hands back come to diamond pose…exhale stretch your legs fwd…shake your legs… now one therapeutic excercise for your abbs..feet a part about 2 feet…and slowly bring your arms fwd… inter lock your fingers.. stretch your index fingers out…Eelbows straight..open shoulders.. inhale slowly go back as much as you can.. open shoulders…chin up..hold 6…5…4…3….2….1.. exhale now slowly bend left side and touch your left big toe…then slide your fingers on the ground… touch your right big toe… inhale go back.. exhale fwd… grinder pose..inhale back… exhale, inhale…exhale, inhale…exhale, inhale…exhale, inhale back.. exhale, one more… inhale back… exhale, last.. inhale back… hold…again open shoulder… 5…4….3….2….1… now opposit direction… exhale… bend right..touch your right big toe… slide your fingers…touch your left big toe…inhale back…exhale fwds…inhale back…exhale fwds, inhale back…exhale fwds, inhale back…exhale fwds, inhale back…exhale fwds, inhale back…exhale fwds, come on last…inhale back..open shoulders…Eelbows straight.. chin a bit up…6….5…..4…..3….2…..1… inhale center… now open hands… palms facing fwd… inhale open shoulders… exhale slowly twist your spine right drop your hands back… try to touch your fore head on the floor… inhalecenter…exhale left, inhale center…exhale right, inhale center…exhale left, inhale center…exhale right, inhale center…exhale left, come one last inhale center…exhale… hold…Eelbows up.. drop your fore head on the floor…5….4……3…..2…..1…inhale center…exhale left… 5….buttocks down…4….3….2….1…inhale center… exhale bring your arms down… now slowly lay down on your back.. feet together…now open your arms shoulder level… palms facing up.. inhale…exhale…hug your right knee..touch your fore head on the knee…inhale open… stretch… exhale… inhale…exhale, inhale…exhale, inhale…exhale, inhale…exhale come on last inhale …exhale hug your right knee..touch your fore head on the knee..5….4….3….2….1.. inhale open… exhale hug your left knee… inhale open… exhale left…, inhale…exhale, inhale…exhale, last inhale… exhale hug your left kneee…touch your fore head on the left knee… 5…4….3……2…..1..(here we can hug alternate knees also.. no problem) inhale open…now exhale fold your both knees,..hug your both knees..catch your wrists or if you can catch your opposit Eelbows…touch your fore head on the knees..hold…5…..4…..3….2…..1.. inhale open your arms shoulder level…knees should be in the same position… palms facing down… exhale… now slowly drop your knees right…turn your face left.. inhale center…exhale drop your knees left..turn your face right… inhale center…exhale right… inhale center…exhale left, inhale center…exhale right…hold… knees down, shoulders down…5….4…3….2…..1… inhale center…exhale..drop your knees left..turn your face left…5….4……3…..2…..1…inhale center… exhale stretch your legs fwd… feet a part about 2 feet… and now slowly bring your arms down closer to the hip…palms facing up… close your eyes.. relax for 3 minutes… drop your body…drop your mind…relax… please do not move your body…do not open your eyes… corpse pose or dead pose…we are dead for a while… drop every thing and deeply relax yourself..**************************************************************************************************** put a good relaxation music here ************************************************************************ slowly move your fingers and toes… slowly bring your arms up, inter lock your fingers… keep your feet together…take a deep inhale…stretch your arms back towards your head… palms facing out…stretch your toes out… stretch your whole body from fingers to toes… exhale slowly fold your knees up… place your palms under the neck…and slowly turn your whole body right… slowly come to sitting posture with the support of your hands.. take chinmudra.. eyes remain closed…now 3 times take deep..long..and slow breathings… inhale deep..long and slow..expand your chest..open your shoulders…exhale slowly…again inhale deep… exhale slow… once again inhale deep…exhale slow…now let the breath be normal.. and focus your mind at the brow center for few seconds.. now rub your palms until they get warm…eyes remain closed…now place your palms on your eyes…cover the eyes.. relax your eyes…slowly open your eyes infront 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 before going to sleep.. thank you !