The Kapha Body Type Yoga
If you have a large body frame. You are generally bigger than others, you put on weight easily, and have a lot of stamina, then you are most likely a Kapha body type. According to Ayurveda, all of us fall into one of the other body types. This is based on which elements are most dominant within us? These are Earth, Water, Fire, Air, and Ether. And for all those of you who find it difficult to lose weight and generally have a slow digestion, chances are that the Earth and Water elements are high within you. Making you a Kapha Body Type Yoga.
So if you are unaware of your body’s constitution, you can click here to take a test. But if you are aware that you are a Kapha body, then this practice is 100% for you. As much as you inherently wish to avoid movement, any form of exercise is very, very important for you. Among Vata, Pitta, and Kapha, exercise is most important for Kapha people, and if you don’t exercise regularly, you can not only gain weight but you can slip into lethargy and demotivation.
The Energizing Ashtanga Vinyasa & Breathwork Flow
So today’s flow will be very fast, past we will begin with Suryanamaskar of Ashtanga style. This will help to fire up the body, and we will continue with a fast-paced Vinyasa flow. We will end with the Bhastrika Pranayama practice. This will keep your energy throughout the day. So roll out your mat and let’s begin. We will begin standing. So please come to the top of your mat. Feet will be together. Ground down. Elongate your spine. Tuck your tailbone.
Inhale, Raise your arms Urdhva Hastasana Excel Fold Forward Uttanasana Inhale Table Top Back Ardha Uttanasana You will feel a stretch in your hamstrings Excel Step back into Plank and go down into Chaturanga Inhale Urdhva Mukha Svanasana Chest comes between the elbows Knees Lift off the mat Excel Adhomukha Svanasana Down Dog Inverted V Shape with the body Feet come hip width apart Push away from your hands Look towards your navels and take three breath cycles Here is very good with your next Inhale Step to the top of the mat R Uttanasana Table Top.
Optimal Weight Flow: A & B Surya Namaskar with Warrior
Excel Fold Forward Uttanasana. The chest comes onto the thighs. If you need to keep in the bend in your knees, no problem at all. inhale raise your arms look up stretch excel Samasthi hands to heart very good you did Ashtanga style Type A Suryanamaskar one more time Ekam inhale raise your arms bi exhale forward fold three inhale Arda straighten your back Chaturwari step back to plank and go down the way you go down into a push up elbows are tucked in inhale
Urdhva Mukha Svanasana Pancha Shat Adho Mukha Svanasana Down Dog Inverted V shape with the body look towards your navel and take three breaths with your next inhale step to the top of the mat straighten into the back Ardha Uttanasana Ashta Excel Forward Fold Uttanasana Nava Inhale raise your arms up stretch your arms fit stretch your abdomen then excel hands to heart Samasthi very good we will move into
Surya Namaskar B Flow for Strength, Flexibility & Weight
Surya Namaskar Type B now just follow long Ekam inhale chair pose Utkatasana sit back leg you in a chair send your hips back bi excel fold forward Uttanasana Trini Inhale Ardha Uttanasana Table Top Chatwari Step Back Once Again We Will Take Chaturanga Pancha Inhale Urdhva Mukha Svanasana Chest Comes Between The Elbows Lift Your Knees Off The Mat Shut Axle Downward Facing Dog Push Away From Your Hands Lift Your Hips Week Right Foot Steps Between Your Hands Left Foot Comes At A 60° Angle
Come Up To Virabhadrasana One Raise Your Arms Ashta Axle Step Back And Take Chaturanga Dandasana Nava Inhale Urdhva Mukhasnasana Dasha Axle Adhomukha Svanasana Ekadasha Left Foot Steps Between Your Hands Right Foot Comes At A 60° Angle Come Up To Virabhadrasana One Dwadasha Axle Step Back Take Chaturanga Triodasha Inhale Urdhva Mukha Chaturdasha Axle Downward Facing Dog Drishti Comes To Navel Take Three Deep Breath Cycles This Flow Will Most Definitely Help You Come To Your Optimal Weight If You Do It Regularly.
21 Days, you must come back to this Blog.
Panchadasa Step to the top of your mat. Take Table Top Ardha Uttanasana. Show Dasha Excel Forward Fold Uttanasana Sapta Dasha. Inhale into Utkatasana Chair Pose, then Excel Samasthiti. Take a couple of deep breaths. You are doing really well. It’s intense.
So just keep going. Don’t stop. One more time last time Surya Namaskar Type B. 1. Take a Low Inhale Raise Your Arms Up Sit Back Like You See In A Chair Utkatasana Dva Excel Forward Fold Uttanasana Try and Bring Your Forehead to Your Knees Thini Inhale Ardha Uttanasana Table Top Chatwari Bring Your Hands on the Mat Step Back If You Can’t Do Full Chaturanga You Can Even Bring Your Knees on to the Mat and Then Go Down Inhale Urdhva Mukha
Svanasana Pancha Shut Axel Adhomukha Svanasana Down Dog Saptah Right Foot Steps Between the Hands Left Foot at a 60° Angle Come Up to Veer Strong Body You Know Kaphas Are Actually the Strongest When Balanced Ashta Excel Step Your Right Foot Back Take Chaturanga Nava Inhale Urdhva Mukha Bring Your Chest Between Your Elbows Dasha Excel Down Dog Ekadasha Left Footsteps Between Your Hands Come Up to Veer Dvadasha Excel Chaturanga Triyodasha Go Into Upward Facing Dog Chaturdasha Downward Facing Dog Drishti will come to your navel Full body is engaged Three deep breath cycles Kaphas are very nurturing. They always take care of others.
A 60-Second Surya Namaskar B Power Sequence
But they often forget to take care of themselves. Just like our mothers. So, just want to remind you to please take care of yourself, be kind to yourself. Don’t neglect yourself. Panchadasha steps to the top of the mat are the Uttanasana. Shodasha Excel Uttanasana Forward Fold Sapta Dasha Inhale Utkatasana Chair sit back. Send your hips back, Excel Samasthiti, very, very good. Alright, now we will take Uttisava Sanchalasana.
So the right foot will step back, left knee at a 90° angle. Inhale your arms up. You are on the toes of your back foot. The back foot is not on the mat. Inhale. Now balance on the left foot and bring your right knee up. Hands come on to the sides into Cactus.
Inhale, go back into Utitaśva Sanchalasana. With your Excel balance and come up. Inhale, Utitaśva. Excel comes up. Keep going. Inhale Excel last one. Inhale Utitaśva Excel come up. Very good. Release your right leg. Release the arms and let’s take it to the other side. Come onto the toes of the back foot. The right knee is at a 90° angle this time. Inhale your arms up. Excel Balance on your right foot this time. Bring the left knee up.
Yoga Flow For Strength & Reproductive Wellness
Hands on the sides. Inhale Utitaśva. Excel comes up. Inhale. Excel Inhale Excel Last one Inhale Excel I think one more is left Inhale Excel Very good Release we will open the legs roughly for 42 feet apart Po toes are pointing outwards now bend your knees come on Come on You can do this arms Come on to this side We are first going to go in star So arms will be extended knees will be extended Excel Goddess Utkata Konasana Inhale Extend Excel Goddess Inhale Extend Excel Goddess Keep going Inhale Excel Inhale Excel Last one Inhale
This time take your tongue out As you Excel like Goddess Like Kali From here Bring your hands in prayer and we will shift our weight to the right side Bending the right knee and extending the left leg You can even place your hands on the mat for support If you can’t bring your right foot on the mat No problem Come on to the toes This is also very good from here We will move towards
the left of the mat Bending the left knee Straightening the right leg This is very good for your reproductive health Periods will come on time Very good for fertility Move towards the right Keep breathing Don’t hold your breath Move towards the left Right Left Last time Right and left Very good We will turn towards the front of the mat Come in to Plank Phalkasana Bring your knees on to the mat and take a rest.
Integrating Movement for a Balanced Kapha Practice
I know I have pushed you way too hard. Take a rest in Balasana. So forehead comes to the mat. Hands come onto the sides. Five deep breath cycles. Deep inhale. You will notice how your breath has become deeper. Now, after all of this work, you will be able to breathe more deeply. And remember, as a Kapha, just doing 30 minutes of workout in the morning may not be enough. So find opportunities to include some movement during the day. When you are walking and you are talking on the phone, just start walking.
Take a short walk after lunch or after dinner. So create opportunities for movement. Alright. Come up, friends. We will come into Phalkasana. Plank pose. Now open the feet a little bit wider. So, just come on to the edges of the mat. On both sides. Now here we will try keep the body very stable and bring the right hand to the left elbow and then the left hand to the right elbow rest of the body remains very stable only
the hands move right side and then left come on right left right left right right left right hand left hand last one right and left very good bring your knees on to the mat now we will take Vasisthasana so just see what I’m doing we will come on to our left side first your on the outer edge of the left foot left hand is on the mat then we will lift our hips the torso away from the mat.
Guided Yoga Flow: Side Plank Variation to Boat Pose
Now the right leg can come in front of the left leg for support. And then we will do arm movements. Or if you want to challenge yourself further, place the right foot on top of the left foot and then move the arm. Come on. Keep pushing away from your left hand. Just two more arm circles. You can do this. Stay up, stay up. And release.
Very good. We will take it to the other side. Come on to the right-hand. Outer edge of the right foot. See if you can place your left foot on the right and make circles with the left arm this time. Just two more, just one more very good release, and come down on your back now, we will do Navasana, hold on the back. So, for this, we will place the back very firmly on the mat.
Perfect Hollow Body Hold & Bridge Pose for Core Strength
There should be no arch in the back. Otherwise, you will experience back pain. We don’t want that. So the back is on the mat. The legs will be straight. We will crunch up by lifting our shoulders away from the mat. But still the lower back remains on the mat.
Then we will lift our legs. So adjust the height of the legs in a way that the back is still on the mat. And then extend the arms on to the side, and we will hold. Come on, Come on, just for 10 seconds 10 No 8 to Six Five Four Three Two and one Very good Hug your knees in Take up Panasana Breathe One more time We’ll do Hollow Body Holds Come on Extend the legs Crunch up your shoulders Lift your back Lift the legs Remember to keep the back on the mat Arms come on to the sides. Adjust the level of the legs to ensure the back is on the mat. Hold. You don’t have to stop breathing. Only the body is holding.
Five, four, three, two, and one. And very good, hug your knees, these should be very proud of yourself, last asana my friends, bring your heels together, feet together, right in front of your hips. Now we will push away from the feet, lifting the hips and the back. So when you push away from your feet naturally, you will notice that the hips and the torso move up.
Bridge Leg Lifts & Shavasana: Safe Yoga Flow for Balance
So there is no pressure on your neck. Your glutes are engaged. Your quadriceps are engaged. Bring your hands under your knees. Bring them together. If you have any spinal injuries, a slipped disc, then this should not be done. You can also avoid it if you are on your period. Alright, from here we will first extend the right leg.
Point it toward the sky, and then release, and then extend the left leg, and then release. And we will go side to side like this. Come on, extend the right. Extend the left. Right Left Keep lifting your hips up Right Left Right Left Right Left Last one Right and Left Very good Gently release Take a full body stretch and release Let your legs line the mat. Arms on your sides, facing upwards. We will take Shavasana for a few minutes before moving on to Bhastrika Pranayama. This is mandatory, my friends. You have to bring your body back to balance. Take a deep inhale.
Deep Relaxation & Bhastrika Pranayama to Boost Energy
Fill your body with oxygen as you excel, relax the body, take a deep inhale, and as you exhale, relax the mind. Inhale and feel your chest rise Feel your belly rise as you excel Relax Relax into your legs And as you excel Relax the feet knees thighs hips Pelvic region Let your legs lie loose on the mat Inhale into your arms and as you excel Relax your hands for arms elbows biceps and triceps Relax your shoulders and your back Relax as you inhale Bring your awareness to your face Relax your forehead Your eyes,
ears and neck Relax Release any burdens, any expectations in this moment Relax your head Your spinal column Right to your tail bone Along your entire body to feel fully relaxed and stress free Relax Very gently roll over to your right side and with the support of your hands come up to seated Rub your hands together and bring them on your eyes Gently blink Your eyes open Thank you for Practicing with me Akshay will take you into Bhastrika Pranayama now I will see you tomorrow come let’s practice Bhastrika Kriya to increase our energy levels and also beat laziness.
Simple Bhastrika Kriya Practice for Energy & Focus
It’s a very simple practice. We will do a modified version for five to 7 minutes of Bhastrika Kriya. So all you need to do is take a deep inhalation. Fill up your belly and sharply exhale. So take three seconds to inhale. One to three and sharply exhale. That’s all. This is the practice. It’s a very intense practice. Even two it’s simple. You will notice your body will start tingling, vibrating a little bit; it’s perfectly alright. Your energy is dancing, it’s spreading throughout the body, that’s what it means. If you have high BP or if you are pregnant, please avoid doing this practice today.
You can do normal Anulom Vilom Pranayama. Alright. So let’s start this practice now. Take a deep inhalation. One two three and sharp Excel. Inhale Excel. Inhale, exhale, close your eyes. Inhale excel exhale. Excel inhales sharply. Excel inhale. Excel in out in out in out in out Keep doing it at your own pace. Make sure that your inhalation is for 3 seconds and the exhalation is sharp. Sharp as quickly as possible. And relax. Come to normal breathing. Make sure that your shoulders are relaxed. Your face is relaxed.We will do round two of Bhastrika. In a different way.
Advanced Bhastrika Kriya with Hand Movements & Mudra
You can open your eyes to observe. We will intensify our practice slightly. So you do inhalation for 3 seconds, and then you sharply exhale. We have to add a mudra also with this. The Mudra is when you inhale, take your hands up, and when you exhale, quickly bring them down next to your shoulders, and your fists will be closed. So just observe again. Inhale one two three excel. One two three exhale. We have to do this. Close your eyes again.
Prepare for the practice. Bring your hands next to your shoulders. Inhale. One two three sharp excel. One two three Excel. One two three excel. Keep doing this at your own pace.Two more rounds and relax. Rest your hands on your knees. Come to normal breathing. Feel the surge of energy in your body. You may notice tingling in your fingers in your feet. That’s perfectly all right. One last round of Bhastrika, full energy, give it all to you.
Bring your hands next to your shoulders. Inhale one two three, exhale. One two three excel. One two three excel. Keep doing this at your own pace. And release. Relax your hands. Keep your eyes closed. Bring a gentle focus between your eyebrows.