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Yoga Beginners Course 10 Weeks — Fourth Week

4th Course Week

4A Yoga Beginners Course 4th Lesson


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The fourth Lesson of the ten-week Yoga Beginners Course. Advice on Relaxation, Short Relaxation in between, dealing with stress: Tips for transforming stress energy into positive usable power. Sukadev explains how the Yoga Exercises work and what is particularly effective in Deep Relaxation.


Then Sukadev and Kerstin lead to a Yoga Class: Initial Relaxation, OM, Blessing Mantra, Eye Exercises, Alternating Breathing, Shoulder-Neck Exercises: isometric neck muscle strengthening exercises, Surya Namaskar (Sun Salutation), Shoulder Stance (Sarvangasana), Plough (Halasana), Fish (Matsyasana), Forward Bend (Pashaimottanasana) in different variations, Inclined Plane (Purvottasana), Abdominal Relaxation, Cobra (Bhujangasana), half and whole Locust (Shalabhasana), Bow (Dhanurasana), Position of the Child (Garbhasana), Twisted Seat with bent knees (Ardha Matsyendrasana) with explanation of the different arm and leg variations, Standing Forward Bend (Padahastasana), Triangle (Trikonasana) Yoga Deep Relaxation: Tense and Let Go, Autosuggestion, Visualization of the Starry Sky, Silence, Affirmations to help you make decisions. OM, Mantra.


Practitioners: Shaktipriya. Concept, Speaker: Sukadev Bretz. Camera: Falko. Cut: Lars.



4B Yoga Beginners Course Long Practice Session


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Full Yoga Class to join in. 70-minute Long Practice Video of the Fourth Week of the 10-week Yoga Vidya Beginners Course. Shaktipriya and Sukadev will guide you to: Longer Initial Relaxation, OM and Mantra, Eye Exercises, Alternate Breathing, Yoga Sun Salutation, Abdominal Exercises, Shoulder Stand, Plow, Fish, Forward Bend, Inclined Plane, Cobra, Locust, Bow, Position of the Child, Twisted Seat, Standing Forward Bend, Tree and Triangle. Deep Relaxation: Tense and Let Go, Autosuggestion, Visualization of Space, Silence, Affirmations for decision making, joy Affirmation. OM, Mantra.



4C Gentle Yoga Session (13 minutes) to regenerate and recharge


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Gentle Yoga Session (13 minutes) to regenerate and recharge. Largely effortless — passive Asanas. To get going in the morning. To simply get new strength in the evening. This is the Short Practice of the 4th Week of the 10-week «Yoga Vidya Beginners Course». Sukadev and Shaktipriya will guide you to: Pillow-Supported Shoulder Stand, Pillow-Supported Fish, Gentle Forward Bend, Sphinx as effortless variation of Cobra, Crocodile Rotation. Short Deep Relaxation: Tense and Let Go, Body Scan: Feeling the whole body. Visualization: Starry sky, Silence, OM.