 Hello friends, my name is Tushar Sawane. I am a sport teacher at pro-international school today I've come with a yoga session Yoga got four steps young, near, asan, pranayam So basic two part we are going to see is a pranayam and a yoga asans. In my last video We have seen the standing yoga asans Which we are focusing on an extreme balancing and a concentration Now today, we are going to see a sitting asans most of the sitting asans gives flexibility in your lower body part your joints and Reduce your back pain or avoid your lower body part injuries or you can say heal your any other previous injury So We'll start with the pranayam thing in pranayam. There are four major pranayams Balzika Kapalbati Aluminum and a Bramoli Now this all pranayam major four parallel pranayam improves your concentration your respiratory system Your heart problem your cardiac problem By doing this you may solve and last thing You improve your you control your breathing you increase the strength of your nervous So first you are going to see a pranayam In comfortable position you can sit down Reliance your body there are two sub-pranayam positions or pranayams One is kumbha and another one is reza In kumbha you take a breath in and you hold inside an elus for some time It's called a kumbha where you store the breath for some time And second is a reza In reza you inhale, exhale You breathe out and you hold sometime without a breath. So this also improves your lungs Capacity or you can say your lungs may get stronger by doing this So first pranayam you are going to do as a Anulom Velo Anulom Velo is a simple asa This will help to control your hypertension or low BP This will help you to clear your respiratory system Or in cold also this is beneficial And by doing this asasans you are headache Any other problem you may hear by doing this Simple There are pranayam in your nose One is a surya naari and another one is chanda naari or you can say hot and cool You need to take a breath in, breath out You can feel your one nostril is getting hot air and one nostril is getting cool breath So we are going to work on both ultimate So what we have to do? We have to use a thumb and index finger So by thumb you can close your nostril One side nostril and from other nostril you can take a breath in After taking breath in you have to close your nostril And you have to open your previous nostril and take a breath out Now this is one now Now like this same you have to take in again with the same nostril when you exhale So after exhale I will do a inhale After inhale close and exhale Now this rounds this set you can try for 5 minutes 3 minutes It is beneficial if you do a longer Today I will do it for some 30 seconds You can keep it as long as you want Everyday if you practice you will see you have improved your stamina You have put respiratory system and if any other problem it may help So let's start So this tronium is called as an Anulom Bidon Now next tronium we can see is a Kapal Bhati Kapal Bhati we have to throw your breath in and breath out from your nose You have to give a stroke to your lungs and you can take your breath out through your nose By this tronium your acidity or any other chase problem or digestive system problem You may help by doing this acid it is called Kapal Bhati But make sure when you are doing Kapal Bhati you have to keep your stomach empty Water or any food you have to avoid eating before doing this At least 3 hours then you have to keep in a gap you have to keep in a middle So simple position same you can sit in a comfortable position And you can throw your stomach at the same time through your breath out So you can do this for 1 minute, 5 minutes as per your convenience or comfortable level I am showing you for 36 Now those who are having hypernation, high BP they will avoid doing this tronium Because we are giving explosion we are throwing your breath out It puts a patient on the heart of lungs and throw you breath out So this is not good for a high BP patient, high BP patient will avoid doing this They can do a unalarm below to control your breath Now next product we are going to see is a Bramari In Bramari you can use your thumb to close your ear like this Your 3 fingers you can keep on your eyes and your index finger you can keep exactly on the forehead Now after doing this you have to take a breath in and you have to say Omkar But Omkar you have to say without opening your lips So like this sound will come and the vibrations when you can feel vibration in your heart and in your breath So after doing this you can feel very peaceful, close your ear drums, ears, close your eyes You have to feel us on your forehead Take a breath in, so this is a Bramari You improve your concentration, focus and after doing this asana you can feel peace If you are having any tension this asana will heal that tension or give you peaceful mind Now after this next asana we are going to do a Bramari Now the Bramari is a simple asana, sorry Bhasrika Bhasrika is a simple asana just we have seen a Bramari where we did Now Bhasrika in Bhasrika you have to take a breath out, take a breath in, inhale exhale But you have to take a breath out with full capacity and take it deep So we start with Bhasrika Now this is Bhasrika In Bhasrika you take a breath in with full capacity, you breath out with full capacity, with full air pressure So if any blockage, anything comes in the middle of respiratory system Take it out or heal the problem So Bhasrika improves your lungs strength because your lungs expand when you take a breath in deep And exhale it gets stronger Now after doing Bhasrika we are going to do sitting asanas Now this was a part of pranayama After pranayama we are moving towards sitting asanas Now this position is called asansthiti For yoga asana this is the beginning position, asansthiti You can keep your legs straight, hands sideways So now first asana you are going to do prasimhata asana In simple way you can put your hands Without bending your knees you have to go down and touch your toe After holding your toe you can bend down and try to touch your head to your knee And you can hold this position for some time Relax Now by this asana you improve your legs Amsterdam stretching is done You improve your back flexibility This is beneficial for your back spine and for your legs It is called prasimhata asana Also it gives a pressure on your stomach So your abdomen muscles, your inside organs You can say kidneys or intestine You can get exercise or get pressure and some function Get in a proper way After prasimhata asana we are going to see is the padmasana Padmasana is a simple asana From the asansthiti you can keep your one leg On your thigh you have to keep your foot on other leg Simple, take your both legs on the thighs Your foot is not touching down the floor But your legs, your thighs and knees are touching down on the floor This is called a padmasana or you can say a lupus position By this asana you are getting a pressure on your lower body part Your knee joint, your pelvic joint Your ankle joint is getting a stretch in a certain way You can feel the stretch, this stretch You will see your lower body, lower body things After prasimhata asana, next asana we are going to do is sukhasana It is a simple way Sukhasana indicates a comfortable asana You fold your legs and sit in a simple way Your back straight, your chest and head is straight And your legs are folded This is sukhasana Usually Indian people sit in this asana to have a foot Simple asana Now after this next asana we are going to Is a sarvanga asana Sorry, it is a vajrasana Now this asana is also a simple asana Simple you can fold your legs Like I said, your legs should be flat Your inch tip of foot is touching the floor And you have to sit on the legs So by this asana You compress your calves, your legs And your full leg part gets compressed This is good for your dialysis system After eating also you can do this asana This is good to improve your dialysis system You can take a look sideways The position is you have to flat your legs And sit on the leg So the leg part, your inch tip of foot Is touching on the floor And simple you are sitting on your leg part This is a vajrasana Now next sitting asana We are going to do asana Like vajrasana In this asana You can stand in this position Sitting in this position You can bend your back Place your hand on the hill Again, take your other hand And place it on the hill And stretch Try to arch your body It is called a usana From this position You can place your hand on your hill Take your other hand And try to arch your back So this is the usta asana This helps to improve your spine flexibility Your back flexibility And gives pressure on your lower back And your shoulder blades Now next asana You are going to do asana Sutta vajrasana That is the next part of the vajrasana See in the vajrasana position You are sitting in this position Simple You can go down slowly In the sutta vajrasana You can take a side angle Side view you can see This is the position of vajrasana And slowly You can go down And touch your head Down on the floor So here you get a stretch On your tricep muscle You bend your curve your back And you feel stretch Compressed your pelvic bone So this asana This sitting asana We have seen You can practice each asana For 3 to 2 times And hold the position For 15 to 20 seconds This asana is good For your flexibility If you flex your muscles properly Or your joints properly You will improve your mobility Once your muscles get rigid That is become difficult To move fast Or move properly So try to keep your muscles Keep your joints free Or on working position So that's it Today we have this much asanas In next sessions We can see some Stretching asanas Which is lying asanas Thanks for watching this video Try to follow the instructions And try to follow the asanas Stay fit Stay safe Stay strong Thank you very much