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00:00:06

sit in bhajrasana

00:00:07

an excellent posture for this series of

00:00:17

[Music] yoga take a moment to let go of your stress worries and tension that you have received

00:00:41

by being scared

00:00:45

or stressful from having this issue

00:01:07

this bhajrasana can be performed between 30 seconds to up to 10 minutes at any time of

00:01:17

the day whether your stomach is full or empty

00:01:40

and gently open your eyes

00:01:43

bring the hand into fist

00:01:47

bring the hand around the navel mandu asana another great asan for this series inhale

00:01:55

lift your chest up

00:01:59

and bend forwards while you're exhaling giving pressure with your hands onto your lower abdomen

00:02:06

keep going all the way down

00:02:11

of course you want to listen to your body and see how down you can go you can place

00:02:16

your forehead on the ground that would be brilliant because this will give a great amount

00:02:22

of pressure onto your lower abdomen keep your breathing normal

00:02:28

[Music]

00:03:01

inhale come back up

00:03:06

bring the hands back onto your knees in bhajrasana and sit quietly for at least 10 seconds

00:03:17

feel the movements of energy

00:03:32

gently open your eyes stand up onto your knees check your knees should be about hip width

00:03:38

apart

00:03:41

hands by the side inhale lift your right arm up with exhale bring your right hand onto

00:03:49

the right foot inhale left arm up towards the sky

00:04:01

hold between 30 second to up to 1 minute depends on your body flexibility body strength

00:04:19

inhale as you exhale come back

00:04:26

chain the side inhale left arm up exhale bring left arm onto the left foot

00:04:36

inhale right arm up

00:04:37

[Music]

00:04:58

inhale exhale come back now let's try both hands together if you can if you cannot you

00:05:07

can repeat one more time with one hand otherwise let's try with both hand together inhale bring

00:05:13

your right arm up exhale right hand onto the right foot inhale left arm up and exhale with

00:05:23

care left hand onto the left foot push your hip forward head back

00:05:30

[Music] to come back inhale hold the breath and bring one hand up exhale down and another

00:05:59

hand bring the hands onto the ground and push your hips towards the ceiling for downward

00:06:10

dog

00:06:19

you may stretch one leg at a time to give greater stretch onto one leg at once

00:06:26

inhale right foot forward knee down toes down push your hip down this is very effective

00:06:54

and essential posture for this series so make sure to try practicing this for longer you

00:07:03

will hold the better it will be

00:07:22

and tuck your toe

00:07:25

lift the knee up then gently move forward and back let's do five times forward and back

00:07:35

forward back

00:07:41

forward back forward and back back the knee on the ground flat back to downward dog [Music]

00:08:10

[Music]

00:08:28

inhale left foot forward knee down toes down push your hip

00:08:43

keep your breathing normal while you holding the posture

00:08:45

then tuck your toe lift the knee off the ground and five times rocking forward and backward

00:09:14

forward back forward back keeping the breathing normal forward back forward and back [Music]

00:09:27

back knee on the ground back to downward

00:09:33

dog [Music]

00:09:40

then bring the knee on the ground for cat marjar jason

00:09:45

[Music] inhale lift your head up arch your back

00:09:54

exhale chin to the chest

00:10:00

inhale up and do about five times

00:10:06

exhale down

00:10:07

[Music] inhale up [Music]

00:10:17

exhale down

00:10:22

inhale up

00:10:27

exhale down inhale up

00:10:36

and exhale down

00:10:37

and sit on to your knees and take the feet away from the hips bring the hips on the ground

00:10:48

for manduki asan

00:10:53

bring the hands onto the knee sit quietly for a while can hold this asana also between

00:11:01

10 second to up to 2 minute excellent asan for this series

00:11:07

[Music]

00:11:25

[Music] and gently open your eyes

00:11:44

then move back bring your elbows onto the ground then lift your hips up and drop the

00:11:57

hips down

00:12:00

and go all the way on the ground if you can otherwise keep your elbows tucked

00:12:09

hands above the head

00:12:12

30 second to up to 2 minutes

00:12:14

[Music]

00:12:34

[Music]

00:12:53

[Music]

00:13:12

[Music] and to come out of the pose bring your hands hold your shin bones or ankles

00:13:39

push your elbows into the ground come back up slowly and then remove the legs stretch

00:13:49

your legs out for most important posture savasana that you should not forget to practice after

00:13:56

your yoga practice not only that it will relax your body but also it will relax your mind

00:14:03

help you release stress and anxiety that you may receive may gain from this issue

00:14:15

petty second to up to two minutes you can easily relax

00:14:19

whenever you're ready turn to right push with your hands sit up [Music] sit in any comfortable

00:15:07

position like

00:15:08

sukhasana and we will practice the beginning part of mulapanda so bring your focus onto

00:15:29

your pelvic floor or the anus area [Music] and then bring the muscles up and down up

00:15:39

and down rhythmically you can do that eight to ten times

00:15:54

then let go and release

00:15:59

preparing a new mine for second round

00:16:16

become aware of your pelvic floor

00:16:21

and bringing your muscles up and down up and down rhythmically eight to 10 times

00:16:37

and release you will do one more time

00:16:39

[Music]

00:16:46

third round bring your awareness onto the pelvic floor

00:17:06

lift your muscles up the in is up and release up and release rhythmically eight to ten

00:17:12

times

00:17:21

and release let go

00:17:22

then rub the palm together

00:17:35

bring them onto your face

00:17:38

give warmth that we receive from yoga to your face to your body you may also rub your palm

00:17:49

together to give warmth and the healing to your lower abdomen

00:18:02

and give thanks and prepares [Music]

00:18:05

[Music] namaste

00:18:07

you

Description:

🌱 Experience relief from your prostate problems with my Prostate Revival Course ➡️ https://yogawithamit.com/prostate-course/ How to Reduce Enlarged Prostate without Surgery | Prostate Exercises for Men over 50 - This 18 min Yoga sequence will help you release tension from your upper & lower body. Increase blood flow in your pelvic region and help heal an enlarged prostate fast. Join me in a longer yoga videos series, step-by-step courses: link 👇👇 https://yogawithamit.com/buy-course/ 🙏 WELCOME to your traditional yogi’s channel by Amit Namdev where you can find step-by-step free yoga videos ranging from short 5-minute yoga routines to longer 45-minute yoga practices for all levels to help you get stretched, stress-free, stronger, happier, healthier last but not least mindful... 😍 SUBSCRIBE for MORE free yoga each week: https://www.youtube.com/c/yogawithamit _______________________ Support The Channel With A Donation 👇 By donating to the Yoga With Amit YouTube channel you are helping in creating new content & keeping yoga free and accessible to all. Appreciation for your generosity. PayPal: https://www.paypal.com/paypalme/YWA Become a Patreon: https://www.patreon.com/YogawithAmit _______________________ Join this channel membership to get access to members-only videos: https://www.youtube.com/channel/UCYTjNDSbrdhAV2QkE2W-UTA/join _______________________ OTHER VIDEOS YOU MIGHT LIKE: ○ 10-Minute Yoga Flow for Beginners - https://www.youtube.com/watch?v=1HBaiwZxMMg ○ 10-Minute Morning Yoga Stretch - https://www.youtube.com/watch?v=qHbqcMGkvXo ○ 5 Yoga Postures for Tight Hamstrings - https://www.youtube.com/watch?v=XjcLfXr9HXI ○ Yoga for Hips Flexibility - https://www.youtube.com/watch?v=0zlNibZGOTI ○ Restorative Yoga for Beginners - https://www.youtube.com/watch?v=9MERcA6XLNI ○ Yoga for Complete Beginners - https://www.youtube.com/watch?v=TtcBX920ev8 ○ How to do Kapalbhati Pranayama systematically - https://www.youtube.com/watch?v=Rfu9jSo_GVk ○ Yoga for Constipation - https://www.youtube.com/watch?v=sQ5ElHRGVlc ○ Yoga for Cough and Cold - https://www.youtube.com/watch?v=1oruQ8yezV0 ○ Yoga for Hip Opening - https://www.youtube.com/watch?v=aaseRqDQt-c ○ Yoga for Digestion - https://www.youtube.com/watch?v=aOWnXlc9PhA ○ Yoga in 10 Minutes - https://www.youtube.com/watch?v=cRa8o8lW4m8 ○ Yoga for Weight Control - https://www.youtube.com/watch?v=-V9Z65U4u6Q ○ Yoga for Winter - https://www.youtube.com/watch?v=6DCH5eIaDoE ○ Yoga for Cervical Spondylosis - https://www.youtube.com/watch?v=55PrnsNG24Q _______________________ Follow me on Social Media 👇 🍁 FB - https://www.facebook.com/unsupportedbrowser 🍁 IG - https://www.facebook.com/unsupportedbrowser 🍁 TW - https://twitter.com/yogawithamit 🍁 LI - https://www.linkedin.com/in/yogawithamit/ 🍁 PI - https://www.pinterest.com/YogawithAmit/ _______________________ Music Credit - Downloaded from the YouTube Audio Library. Music Credit - Epidemicsound. Get 1 month of Free Music for your youtube videos when using this Link: 👇https://www.epidemicsound.com/campaign/invite-a-creator/?_us=Referral&_usx=wwxrzl (all while supporting the channel) _______________________ !!! Disclaimer Alert !!! This video is not medical advice. Amit Namdev is an Indian govt. certified Yoga Instructor, with 16 years of teaching experience. However, he is not your therapist and can't possibly know your exact problem or diagnose you through YouTube. So please don't use this video to avoid going to your own healthcare advisor/doctor or therapist. This Video is only intended to show you the correct techniques for mental or physical exercise and should not be used for self-diagnosis or self-treatment without undergoing your healthcare physician or therapist. Please check with your doctor before trying these techniques and at any time you feel discomfort doing any of these exercises, stop immediately and consult with your healthcare professional. Thank you for your co-operation. :) _______________________

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