videos & Tutorials

yoga asana and much more!

Here you will find a growing library of videos and tutorials so that you can deepen your yoga practice, beyond yoga asana (positions).

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asana

The most known form of yoga in the West is focused in the Asana – positions of the body, the physical practice. The physical practice allow the practice of self-care and self-awareness, releasing stress through movement or even stillness. 

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adho mukha svanasana

Beginner, even if you can not bring your hands to the floor you can use a stool or a chair.

If you want to take it to the next level, lift one leg up at the time (three limb downward facing dog)

  • Calms the brain, clears the mind
  • Helps relieve stress 
  • Stretches the shoulders, hamstrings, calves
  • Relieves insomnia, back pain, and fatigue

You should not perform this pose if you have:

  • Carpal tunnel syndrome;
  • High blood pressure or headache
  • Last months of pregnancy
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Virabhadrasana i

Beginner, even know the front leg is supposed to be a 90 degrees and the back foot at 45 degrees, while your hips are facing forward, each body may be able to adjust in it’s own way. Most important, listen to your body and do what feels good for your body!

Mythology behind the pose:

  • strengthen and tone the lower back, the arms, and the legs;
  • improves all standing poses and hip openers.
  • improves concentration, reduces distractions and sharpens your mind becomes concentrated, calm and clear.
  • discharge stress and worries relaxing your mind and body

 

You should not perform this pose if you have:

  • Acute Injury of the knees or the hips;
  • High Blood Pressure (if you haven’t master the breathing in this pose there is a tendency to increase the blood pressure, move slow and with your breath, maintain a diaphragmatic breathing)
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Virabhadrasana iI

Beginner, even know the front leg is supposed to be a 90 degrees and the back foot at 90 degrees, while your hips are facing the same direction as you stretched leg, each body may be able to adjust in it’s own way. Most important, listen to your body and do what feels good for you!

Mythology behind the pose:

  • Expands and strengthens the shoulders and arms
  • Stretches the hamstrings, ankles and the foot
  • Tones leg muscles
  • Boosts concentration and body awareness

You should not perform this pose if you have:

  • Acute Injury of the knees or the hips;
  • High Blood Pressure (if you haven’t master the breathing in this pose there is a tendency to increase the blood pressure, move slow and with your breath, maintain a diaphragmatic breathing)
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Virabhadrasana iII

Moderate, the most challenging pose of the warriors, it requires focus and balance as well as stability of the grounding leg. Use props or the wall and work your way there, always being aware of your body and understand and accepting your limitations.

Mythology behind the pose:

  • strengthens the legs, arms, hips and shoulders;
  • strengthens the core and abdominal organs;
  • improves digestion
  • improves concentration and balance

You should not perform this pose if you have:

  • Acute Injury of the knees or the hips;
  • High Blood Pressure (if you haven’t master the breathing in this pose there is a tendency to increase the blood pressure, move slow and with your breath, maintain a diaphragmatic breathing)
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Balasana

Beginner, place a block, pillow or blanket if you can not sit on your heals. Place a block under the forehead if that allows your spine to be longer and not curved. Set your knees apart, keeping the big toes together if that feels better. 

  • Calms the Mind
  • Improves Digestion
  • Strengthens the lower back
  • Relieves fatigue, anxiety, and stress
  • Enhances blood circulation
  • Stretches the ankles, hips, and shoulders
  • Lengthens the spine
  • Releases muscle tension

You should not perform this pose if you have:

  • Injury of the knees, ankles or the hips;
  • Diarrhea or other intestinal disturbances
  • During pregnancy
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uttana shishosana

Beginner, keep the knees aligned with the hips, if you are tight on the shoulders, place a block under the forehead and/ or allow your arms to open to the side.

  • Great heart opener;
  • Maximum stretch to the entire spine;
  • Stretches the hips and the hamstrings;
  • Improves blood circulation;
  • Helps with insomnia;
  • Stretches the lower back and abdominal muscles

You should not perform this pose if you have:

  • Injury of the knees or the hips;
  • Later pregnancy stages;
  • Severe lower back pain (caution is required as it can become a gentle back bend and provoke more stiffness)
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malasana

Beginner, keep the feet hip distance apart, place a blanket under the heals if they don’t come down to the floor, press slightly with your elbows against the  knees.

 

  • Stretches the thighs, hamstrings, ankles, groin and lower back;
  • Tones abdominal muscles;
  • Improves digestion and metabolism;
  • Grounding and being connect to the now and the earth;
  • Helpful during pregnancy

You should be careful in this pose if you have:

  • Injury of the knees or the hips
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Kapotasana

Medium level,  although different pose variations are offered, chose the one that suits you best.

  • Helps to reduce stiffness in the back and hips;
  • Balances the blood pressure and also reduces the effects of chronic diseases;
  • Releases stress and calms the mind and the body;
  • Opens the hip joint;
  • Lengthens the hip flexor;
  • Stretches the thighs, glutes and piriformis muscles;
  • Extends the groin and psoas;
  • Helps with urinary disorder;
  • Stimulates the internal organs;
  • Increases hip flexibility;
  • Improves posture, alignment, and overall suppleness;
  • Lessens or alleviates sciatic pain;
  • Diminishes lower back pain and stiffness

You should be careful in this pose if you have:

  • Injury of the knees or the hips

pranayama

Also known as breathwork, are different yogic methodologies of breathing with different purposes. Depending on the practice they can b used during Asana (physical) practice or after in preparation for meditation.

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Ujjayi Breath

All levels

  • Calming for the mind;
  • Energizing for the body as it increases the blood flow and overall metabolism;
  • Increases focus and self-awareness

 

Do not perform this breath if:

  • You have a migraine;
  • You are pregnant
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Nadi shodhana

All levels;

Perform with Nasagra mudra (hand position as shown in the video), or Vishnu Mudra (index and middle finger down but still controlling the breath with the thumb and ring finger)

  • Reduces anxiety and stress 
  • Lowers heart rate and blood pressure 
  • Revitalizes mind and body 
  • Prepares for deep meditation or sleep 
  • Purification of the body’s energy channels allowing Prana (life force energy) to easily flow

Do not perform this breath after a meal

 

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Kapalabhati

Kapalabhati, or breath of fire, is a pranayama (breathing practice) of Hatha Yoga which promotes the purification of the body and mind. Kapāla means in sanskrit ‘skull’, and bhāti means ‘shining, illuminating’. 

  • improves digestion and the digestive fire (agni);
  • imcreases the metabolism, specially around the waist, therefore reccomended for weight loss in the abdominal region;
  • improves concentration and memory;
  • removes toxins from the body;
  • cleanse the lungs, sinuses, and respiratory system

You should not perform this pranayama if you have:

  • high blood pressure
  • heart disease
  • hernia
  • gastric ulcer
  • epilepsy
  • migraine
  • headaches
  • glaucoma,
  • history of stroke
  • undergone recent abdominal surgery
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brahmari

Bhramari means making a sound like a bee, therefore it is also known as the Humming Bee Breath or Bee Breathing Technique.

  • good for those who suffer from high blood pressure;
  • promotes an healthy cardiovascular system;
  • vibration of bee breathing has a special effect on our brain hence it is highly beneficial for all diseases like Epilepsy, headache, migraine, hypertension, stress, panic attack, etc.;
  • intellect becomes sharp, self-confident increases and the mind becomes calm;
  • eliminates the negative energy inside the body;
  • helps in cases of insomnia.

You should not perform this pranayama if you have:

  • any ear problem

meditation

Meditation is defended to be more than a practice but a state. A state where we become meditative is a state where we are turned to our interior and able to listen to our inner voice. There is many different practices to achieve that state.

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meditation

  • Increases awareness
  • Calms the body and mind
  • Changes your biology and physiology

You should not perform any meditation:

  • with a full stomach;
  • if you are ill
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OM meditation

Quoting Nicolas Tesla: “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” Everything in the Universe began with vibration, OM or AUM is that primordial sound.

Follow along here.

  • aligns your Chakras (your energy system);
  • Improves focus and concentration;
  • Reduces stress and anxiety;
  • Improves digestive system

You should not perform any meditation:

  • with a full stomach;
  • if you are ill
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kirtan kriya

Kirtan Kriya, or SA TA NA MA meditation, is one of the most effective meditations for changing the brain patterns and the subconscious mind. 

The power of this mantra comes from the fact that it rearranges the subconscious mind at the most elementary level. It has the power to break habits and addictions because it accesses the level of the mind where habits are created.

There is many benefits that arise from a 12 min daily practice. Many of them related with our mental well-being but as well as a prevention for Alzeihmer’s. Many studies have been done, but here is one that you can explore and read further: “Stress, Meditation, and Alzheimer’s Disease
Prevention: Where The Evidence Stands”

This sounds can be translated into these meanings:

SA is related to infinity, the totality of everything that ever was, is or will be.

TA is life, existence and creativity that manifests from infinity.

NA is death, change and the transformation of consciousness.

MA is the rebirth, regeneration and resurrection which allows us to consciously experience the joy of the infinite.

  • Improves memory
  • Improves sleep
  • Improves Mental Health and Depression
  • Decreases Inflammation
  • Prevents Alzheimer’s Disease

Not known…

daily practice

Small short sequences for daily practice! Consistency is key! Enjoy your practice and your day!

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