Ashtanga Yoga for Beginners - Half Primary Series
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- Join with Wambui Njuguna as she takes you through the Half Primary Series.
0:00 Intro
0:52 Ohm chant
1:20 Surya Namaskara A
6:01 Surya Namaskara B
9:45 Padanghust/Padahast asana
11:28 Utthita trikonasana
12:54 Parivrtta trikonasana
14:19 Utthita parsvakonasana
15:37 Parivrtta parsvakonasana
17:26 Prasarita padottanasana
21:07 Pasrvtotasana
22:48 Utthita Hasta Padangusthasana
25:32 Ardha Baddha Padmottanasana
28:07 Utkatasana
29:15 Virabhadrasana A
30:05 Virabhadrasana B
31:31 Dandasana
31:54 Paschimottanasana
33:49 Purvottanasana
34:55 Ardha Baddha Padma Paschimottanasana
36:55 Triang Mukha Paschimottanasana
38:55 Janu Shirshasana A
40:39 Janu shirshasana A
42:40 Janu shirshasana A
44:58 Marichyasana A
46:50 Marichyasana A
49:21 Marichyasana A
51:44 Marichyasana A
54:27 Navasana
56:53 Urdhva Dhanurasana
1:00:00 Paschimottanasana
1:01:01 Salamba Sarvangasana
1:02:40 Halasana
1:03:40 Karda Pindasana
1:04:49 Urdhva Padmasana
1:05:47 Pindasana
1:06:41 Matsyasna
1:07:56 Uttana Padasana
1:08:53 Sirsasana
1:10:20 Balasana
1:11:12 Baddha padmasana
1:14:13 Utplutihi
1:15:05 Savasana
Watch Part II of Half Primary Series (New)
• Ashtanga Yoga for Begi...
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If people are beginners to yoga as a whole it's worth keeping in mind that Ashtanga is a very challenging type of yoga, even though I have been doing hatha yoga for almost ten years I find this video quite hard and can't do most of these poses as Carolina shows. There are many hatha and slow flow classes where easier variations of these poses are taught with much more instruction of how to place and move your body. Other kinds of yoga will show more of how to take easier variations and use props like blocks and straps to help while you learn. Yoga with Adriene has fantastic gentle videos that are a perfect way to start if you're brand new to any kind of yoga.
Ashtanga yoga is meant to be learned one pose at a time. An absolute beginner might just do sun salutes for a while, then add one posture until that flow feels comfortable, etc. That's how it is meant to be taught. Because of that, and the intended focus being on breathing, the gaze and learning the bandhas, it's a very safe and approachable practice for even an absolute beginner. Even David Swenson began that way. He could barely do the sun salutes the first few times.
I started with the Hatha and restorative then meditation Ashtanga has 9 limbs I am practicing the meditation also and learning the Sanskrit I agree the Hatha is easier and softer in its asana s but its not as assertive..once you get your flow and inner flow and breath/ only do to your level or edge /the Yoga flow shows you ,,,I have taught restorative Yoga with an Aboriginal approach I teach from the medicine wheel
Ashtanga can be hard but little bit at a time ..the above teaching I d say is very beginner s for Ashtanga but is moving fast for the beginner who has never done any Yoga at all
Best technique you can learn is Iyengar yoga in my opinion.
It is all Hatha yoga, but different style.
for ashtanga yoga you you should have a solid foundation in your body
Nah I'm just gonna suffer until I can master the primary series 😂
Im 55 years old. I started Ashtanga about 5 months ago. I think this video is excellent and follows exactly what we do in class. She is right on target letting us know which moves seem impossible but get better with practice everyday! I give this video a big thumbs up!
I agree, I have practiced 4 days a week for 4 months. All of these postures are at least in reach. The more you practice the more the poses open up in your body.
Im 55 years old. I started Ashtanga about 5 months ago. I think this video is excellent and follows exactly what we do in class. She is right on target letting us know which moves seem impossible but get better with practice everyday! I give this video a big thumbs up!
After 20 years of weight training with little to no stretching. I reluctantly started doing ashtanga over a year ago, afraid that it was too late to loosen up. With daily stretching, anywhere from 1-2 hours 5 days a week, I have improved how I feel and am noticing my yoga practice improving as I do each session. I have been doing this routine on a daily basis for the past 2 months, missing a day here and there. I am glad to have found yoga, and it's benefits are phenomenal.
yoga well done is wonderful, it bring all system to live in the moment. Body never forget reality.
I was doing the same thing...for many years I was going to the gym and I was doing only weights and cardio. But, since the gym closed I started doing yoga and pilates at home...Then, I found out how important it was to have balance, stretch, and unlock the stuck energy! I am completely in love with yoga and the benefits of practicing it!!! This channel is awesome and has been helping me soo much to improve my yoga practice!
Joelma haha, I get your comment as I step away from my mat to drink some tea. I am still doing yoga and have even started teacher training, because I can tell you that yoga has helped me through addiction and tight muscles. Honestly, I am not spiritual or anything like that, but yoga has opened my eyes to a different way of seeing, yes I fold better, yes I’m more flexible and I love the challenge of ashtanga, it takes commitment and an open mind to slowly move and improve through each asana. I am so glad that you found yoga, it’s just awesome 👏
how are you doing now, 4 year later, still practicing yoga? :)
Nicoleta Cucta yes still practicing, I even decided to do my teacher training. How are you doing?
This is for beginners??? Ooooookay ! I have to perfect this! Starting late at 54yrs old though, but it's never too late. 😀 😀
54 is a Good age to yoga
same same, even 4 yrs older
Cobby Barzillai-Vandapuye Not too late, I started at 49 yrs old
When I start 55 yrs
Congrats my dear... me too... i made up my mind.. and this is the best step for our health... starting at 51
I think this must be my future. Being 54 and after over 40yrs of karate and other martial arts, broken bones, toes, ribbs, feet, artificial hip and destroyed right knee, yoga must be the way to go. I am so gratefull for finding this out and watching this!
Go for it. Add a little bit of cardio to the mix and it may be all you need to be in good shape for the next 40 years.
I have done my practice with this video as support many many times in the last few years. Now im a teacher but i still come back and do this video because Wambuis voice is so calming. I instantly feel relaxed. Thank you for this
true. and her "spiels" are just right. not too much sidetalk.
"on every given day, do your best, and be happy"
That's why I loved this format in quarantine, and helps me understand how yoga makes me feel better, rather than not doing yoga because I feel down.
Love this form of yoga. Been practicing many years and primary series never gets “boring”. There is always something new to discover. And the calm mind that comes with the repetition is priceless.
Thank you both for gifting us this lovely class.
🙏🏻❤️
Can you do me a huge favor ? Please send me you’re yoga pants after a long sweaty workout ? Can you do that please ?
her voice is gorgeous
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This is amazing Wambui Njuguna. The best I have experienced. Starting on it today.
I have been taking yoga on and off for 30 years but since I started the Ashtanga for beginners with Nambui I have to practice every day now for the last 5 months. i will be thrilled to be able to to do the whole primary series well in this lifetime. Ashtanga is not a made up American ideal of what yoga is for us here in the States. It is about the breathing, counting, progression of asanas, bandas and so much more. It is a Spiritual journey that transforms you.
My favorite ashtanga video to follow along with. Takes you through all of the primary's basic asanas with just the right amount of vinyasas in between
Thank you for uploading this video! It is very useable and there are so many goals I can work on. It gives mental strength and it convinces one that you can really achieve certain things with the body. It gives self esteem! Thanks!
Thank you so much for this video. After weeks of practice I can feel my poses and balance getting better and better. You are such a good teacher!!!
And the dog is just chilling on the couch, while poor Carolina is doing downward and upward facing dog.
+Verobellver Funny right? :)
Thank you 2 very generous ladies . I love your teaching Gentle calm meditative and beautiful. Namaste.
Beautifully step by step shown from start to finish every little pose accurately done and nicely captured in cam. Thank you for such a lovely video.
+Dilip Mhatre Your feedback is much appreciated.
Excellent video! Than you very much! Wambui has a very soothing voice and I love how she explains asanas.
This is a great practice to return to to see my progression. Since I already went through Ashtanga beginner training at a studio here in Denmark, I can now almost complete these poses. Can't wait for lockdown to be over, so that I can find a teacher. Namaste
Thank you Wambui. This was a wonderful intro to Ashtanga practice. Your instructions were clear and the pace was great for beginners. What a calm and poised way of teaching!
First time attempting Ashtanga..needless to say I'm going to need some practice, but very excited for the journey
Finally made up my mind to just surrender to the practice and see what happens. Knees bent all the time and all the ardhapadmasanas are simplified a lot in my case, but still a huge excitement inside and just like you say, the delight of being just where I am, stiff as it may be. Love that this video includes inversions and the headstand and as such can be practiced on its own as a complete beginner sequence. Thank you so much! Going to try and stick to it for some time. Namaste.
Great video, but I am so impressed with this beautiful dog that chillin' on sofa😍💖😇🐶
This location is gorgeous!
Both women, Wambui and Karolina: THANK YOU for the beautiful lesson of Yoga :)
My heart is full after watching this video. So impressed with both women. Namaste 🙏
Thank you for this class! It feels so wonderful and safe. Much gratitude!
Amazing teacher! Love her!
This was beautiful, I've only started getting into Ashtanga and I'll keep practicing with this video
I have done ashtanga for 7 years and still working on it though ur video since my yoga teacher move to other country. Thank you very much that bring me inspires & health every day
After the initial shock of this video (hehe) i actually find it quite relaxing now! Thank you! I love her voice.
God bless! Thank you for sharing this practice and your energy. Great class!
the dog position in the couch looks very relaxing
I absolutely love this practice. Thank you so much.
I really enjoyed this peaceful yoga session without any music , only your calm voice . Thank you🙏
LOVED THIS PRACTICE!! I'm new to Ashtanga and this is great for me.
This is great. I love that you count the breaths.
Thoroughly enjoyed this, her voice and tone are wonderful.
practicing daily I get the most benefit from it. Body opening up and back pain improved a lot. It becomes a daily discipline for my body and mind. Great video and thank you :)
The best ever video and teaching. Very well done and explained. Congrats
Gratidão 4 ever.
Every time I have any doubt about any posture , I watch this class . You are so sweet and calm ! Thanks for this class!!!🌺🌷💕
Amazing half primary series. Perfect for ashtanga practice at home ( well, front of a yacht actually...) if I can do this bobbing about then others should be able to also! Beautiful practice.🌟🌟🌟🌟🌟namaste
So hypnotizing, beautiful and fluid. Not sure as a beginner this is for me but it’s where I’d like to journey towards ☺️
Thank you. This video has been useful for me.
I am beginner and been doing the first fifteen minutes of the video so far. I don't count my breathings very much, just deep breathing, and concentrate to relax and feel good. I can feel/see improvement quite quickly.
Wambui, thank you very much! This class is marvellous and healing! You are very positive and kind yoga teacher! Everything is great😊Namaste🙏
Love the instructor’s voice and pace!
same !
Thank you, a lovely video to come back to after I have taken a little break from ashtanga.
Thank you for this beautiful and harmonic video. It is medicine
I definitively love this class. Thxs!
Thank You!I love it!❤
this is a great introduction to ashtanga yoga, have been doing hatha yoga for almost 5 years and was very interested in Ashtanga. I have my yoga blocks but never used them, and I loved how challenging some of the asanas were, and I had chance to use my yoga blocks. Take your strength realistically and don't be afraid to use your yoga blocks. They will help you with this.
I had so much fun!!! That the body bends in so many ways!!! The absolute flexibility!!!! I feel limitless!!! I feel amazing AAA!!!!!!! THANK YOU SO MUCH. I LOVE YOGA and I feel absolutely awesome noticing that I have now been consistently doing yoga for over 3 months!!!! Here's to yoga everyday forever!!! With all it's adventures!!!!!!!!
Wow, I did the whole session today for the first time and it was a great experience and of course challenge!! I will keep doing this on a regular basis.
Thank you so much!!
Thank you so much for this video which helps me a lot in my progression from France. I learnt a lot with it.
I have started ashtanga practice 4 days ago today I was not able to attend class so I found this on youtube and followed the online class . this was perfect and I was actually able to get into poses that I wasn't able to in class thanks to your thorough and slow guide. I loved that you also gave easier options and advanced in case the advanced pose was too hard. I feel so much better doing this at home since I have more space, there isn't anyone staring back at me in down dog and I am able to do it in my shirt and undies freely lol. Will be dropping in on my yoga studio twice a week and doing the practice using this guide at home until I've reached a more advanced level thank you.
It's meant to be practiced at your own pace, solo, with some guidance as needed when learning the next pose. So it sounds like you're enjoying a Mysore style practice. :)
I been doing this practice twice a week...I follow your each n every instructions. .it's amazing..thank you so much for this valuable video which has deffinetly brought happiness in my life😊 awaiting for more vdos
That was lovely and much-needed. Thank you!
a great way to start my day hence forward, thank you for this truly appreciate your video.
More video please. 🙏🏻👍👍❤️🧘🏼♂️
Perfect
What a wonderful instructions. With asan name, never seen before, I love u way u teach
the first time i see all astanga yoga series in yoga. I have patient to watch so good teacher's class.
Her movements are perfect and incredible 🧘
OMG Thank you so much for this video. I had been looking for an Ashtanga tutorial like this, easy to follow and slow pace. Thank you
great class. Thank you !
This is an amazing practice! Thank you!
I discovered Yoga in a wellness house, Akasha wellness retreat Pestera, Brasov,Romania,,witha good instructor Rob, from Ireland. So, now when I found this video online , i'm so happy, its just what we have there everymorning for 1.5 h,,,in an astonishing place.You are a very good trainer.
This is fantastic, thank you both so much!
Omg the landscape remember me Seychelles where i lived for 13 years, i wish i can come back soon there. Thanks for sharing this amazing video
I just want a whole video of her speaking to the viewers in this calming tone :D
love the dog on the sofa
You mean sideways-lying dog?
corpse is my forte
Badá Rock
Badá Rock
I was copying the dog's pose the whole time :D xx
thank you so much. This class is great!!
Thank you very much for guiding me with your lovely soothing voice through my ashtanga practise during lockdown! I hope that you are safe and well and that I can visit purple valley one day. Namaste!
This is wonderful, thank you! I can't wait to give it my first attempt
thank you, I enjoyed it a lot. I feel more calm after this yoga session.
Excellent teaching and demonstration. The best I have tried. Thank you
THANK YOU SO MUCH. Long time yogi short time Ashtanga practitioner! Thank you for variations on some the poses!!!
Just wowlicious... I liked the way yoga poses are demonstrated
thank you very much for this explanation... I´m following you every day and improving every little pose and steps.. Congrats!!
wow, love it most. Thank you very much.
Love this practice, 1h of this in the morning, and your body will transform!
Loved the explanation & I've been following your videos regularly. My flexibility has improved tremendously and I can feel the difference in my body . keep up the amazing work
excellent, very informative video.
thank you.
I’ve been practicing many of the asanas in the half primary series using David Swenson’s book and this video is a great way to start to bring everything together. I’m new to ashtanga and not hugely experienced having started a regular yoga practice only in 2018 so this feels like a good start for me. Thank you.
Thank you so much!just what i was looking for!
thank you your sharing this video. I like it very much.
She's not a beginner. She's clearly done this many times before and her flexibility is out of this world.
Just because it's called beginners, does not mean that demonstrator is a beginner.
Perfect teaching, and great class!
Missed my yoga class today and found this awesome yoga video to do at home! Thank you!
Buen contenido el del canal.
thank you so much for this session!! namaste
Beautiful, thank you
Congrats ladies! Namaste!
This is a wonderful class. I got so many eye opening tips. Thank you!
The student in this video is in no way a beginner, she's far too good :)) I started the practice at age 60 (now 66) and I'm no way as good as the student here
I get what you're saying, but don't compare yourself to anyone else. Every practice is unique and such a gift to yourself. It's a moving meditation, never a competition. I know you know that, but remember that being more flexible or able to do different poses or versions doesn't make that person healthier or happier than another student.
Beautiful video. Many thanks 🙏🏻
I love the teacher. I was looking for a video like this. I am practicing ashtanga first serie. Thank you.
Parabéns! aula bem explicada!
thank you very much for sharing this amazing practice and the reaching and demonstration.
Très belle vidéo. Je la regarde régulièrement.. merci
this is really great! thank you!
Love yoga and love for ladies yoga instructor
16:45 - 16:52 The doggy on the bench , lol! So cute.
Great video. Thank you