Namaste and Welcome to Namaste Yoga.
My name is Surbhi. I am a Yoga Teacher.
The Goal of my Channel is to tell you
all those little tips and tricks that
many Yoga teachers know
but somehow in class setting
they do not get conveyed to the students.
First of all I would like to pay my Gratitude
I am so thankful for
all the love and support I am getting on this Channel from all of you guys.
All of your questions and comments keep me on my toes.
And they encourage me to do more and more for you.
So for all the regular viewers who have subscribed to the channel,
thank you so very much.
And all those people who have not Subscribed, please Subscribe to the channel.
This is a community I am trying to build.
And lots of video follow the previous videos.
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I have made this video before on Patangasana or Titliasana and Shishupalasana.
But I am getting complaints that the voice is not clear in that video.
Which I totally agree, I did not have a proper mike that time.
So I am feeling very honored and blessed
to have so many people asking me to make this video or fix the audio on that video.
So in today's video we are going to talk about
Titliasana also known as Patangasana and Shishupalasana.
These asanas are very basic and very important asanas
to keep our hip joint flexible and open.
The more healthier the connection between our upper body and lower body is,
the more healthier we are.
If our hip joint is open then we lighter on our feet.
Which takes away pressure from our knees.
So if we have balanced hips, in future we are avoiding knee problem and foot problem.
But before we start I want you to know that if you do not have a flexible spine,
or a flexible lower back, these asanas might
seem very harder in the beginning.
You might not be able to do them for more than 20-30 seconds.
But do not get discouraged. As you keep practicing,
your body will start to open and eventually you will be able to do it.
So initially if you are feeling pain, its totally OK.
Just follow the instructions precisely and keep
good eye on your posture. Because posture is very important in this.
So as you can see the way I am sitting right now.
My back is comfortably erect, I am not over erecting.
I am not also slouching down. Comfortably erect spine.
So sit like that. If for some reason,
you cannot sit like this. Then I need you to grab a blanket,
or a cushion. And sit on the cushion.
Now there is a trick to sit on the cushion. As you can see
My spine is comfortably erect. There is little curve
in the lower back, which is a natural curve.
Many people have lost this curve because of the unhealthy lifestyle.
So when you sit on the blanket,
go on the blanket first. And then start sliding down forward,
till your hip bones hit the edge of the blanket.
So as soon as they hit the edge, you will feel a little tilt in your pelvic.
That tilt will force your lower back to become curvy, or come in its natural curve.
I need you to stop at that tilt.
In fact, this can be your first step. You just practice sitting like this.
Don't do any other thing. Just sit like this for 10-15 minutes.
And slowly slowly you will start to gain that muscle memory.
And whenever you sit your back knows how to sit.
So once you have this position, we are going to start with Patangasana or Titliasana.
Keep your feet together.
Keep them as close to your pelvic as possible.
Not everybody can do this, so if they are going far away
its fine, don't worry about it, keep them farther.
If your knees are this high, don't worry about it. Its OK.
Everything will sort out after practicing every day.
So knees are high, feet are far, no problem at all.
Only focus on the spine.
Keep your spine in the right posture.
Then keep your feet together, clasp your hands,
and hold on to your toes, so they do not slide.
Now breathing is very important.
The calmer you breathe, the deeper you breathe, more stable your spine is going to be.
So breathe a little deeper.
And as I always keep saying in my videos
my mike is very close to my chest. So when I am breathing
its going to be very loud. You are not suppose to breathe loud.
You are suppose to breathe deeper.
Inhale exhale relax.
Now start breathing a little deeper and start flapping your wings.
All the way up and down.
I see many people when they do Titliasana, they go like this......
You are not doing any good by doing that.
You are not working on your psoas at all.
Breathe a little deeper and flap fully, keeping your spine straight.
It would be perfect if you keep your eyes closed.
Breathe deeper and flap your wings fully.
Do that for at least two minutes.
Its going to be a little harder initially. So build up to two minutes.
Start with 15 seconds, 30 seconds.
If you start to get tired, don't start doing this.....
Reduce your speed, but flap fully. Full up and down.
Speed can be slow, but keep doing it fully.
Relax. Sit in Sukhasana.
Take a deep breathe. Relax your body.
The next posture we are going to do is Shishupalasana.
For that, keep your left heel close to your pelvic.
Again, spine straight.
And make a baby with your right leg.
So your right heel goes on your elbow
and from the other hand you hold on to your knee.
So you are holding your leg like a baby.
Now, this is going to be hard for beginners, or for people who are not flexible.
They might not be able to bring their leg all the way up.
So if you cannot do that,
Again: I do not want you to compromise your spine.
I need you to keep your spine straight.
If you cannot hold your leg up,
however high you can go, its fine.
Just keep your posture straight.
You can do this, you can do that.
Whatever you are comfortable. Eventually you will be able to do better,
If you keep practicing every day.
So find your comfort level, hold your leg there.
And once you have your leg in the position,
start breathing a little deeper.
Once you have the breath under control, start rocking the baby.
Only rock your body, do not rock your neck.
Keep your neck straight, keep looking at one point.
So don't go like this.....
Keep your neck absolutely straight. Keep looking at one point,
and rock. And also don't rock little bit, like this.....
Full rocks.
Keep breathing a little deeper. You can close your eyes.
And rock your baby for at least two minutes.
Now for the sake of the length of the video, I will not be doing it for full two minutes.
So I am going to show this to you
on the other leg from the side. So you know how it looks like.
So this time keep your right leg, right heel close to your pelvic.
Spine straight. And make a baby, keeping your spine straight.
Make a baby with your left.
Keep your neck in one position. Keep looking at one point.
And rock your baby.
Breathe a little deeper.
And relax.
So both of these poses, Titliasana and Shishupalasana (on both legs)
Do them two minutes each, every single day
and you will feel the difference within two to three weeks.
I hope you enjoyed the video today.
If you have any question or comment, please feel free to write them in the comment box.
I would love to answer them.
And once again, if you have not done so
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I wish you all a very Happy and Healthy Day.
Namaste.