Open your pelvic joint with Patangasana Titliasana and Shishupalasana.

[@NamasteYoga333]

Thank you for watching the video! 1:35 Benefits of poses 2:51 Tips on keeping your posture and sitting position 4:31 Titliasana (patangasana) 7:43 Shishupalasana

[@ritataichimorning5446]

Thank you thank you thank you! I was recently initiated by Sadhguru into Inner Engineering and you’re helping to reinforce what I was told - what I was taught. Your poses, your positions, and your patience are most appreciated. Thank you; Namaste

[@be..chandan3104]

Same here

[@be..chandan3104]

Namaskaram Dhanyawad Akka

[@pritikakhatri2252]

I took yoga classes nearby my home. Believe me, I learned here more than from a paid course. Thank you so much mam and keep on making a video

[@shipradhal996]

Thank you mam, your humbleness is reflect your speaking manner

[@sadafpouriliyaei9068]

Your voice is wonderfully calming!

[@ajitmadhav2522]

Thank you so much for your video on Patangasan and shishupalasan. Your instructions are very clear and your description are so convincing.

[@mbolton5742]

thank you so much!!! This helped me immensely as I just started Shambhavi Mahamudra and needed help with the preparatory Asanas. Thank you!

[@manjuvn1757]

Same sadhgurus right?. I just started.

[@sivakumar-ik2id]

Crystal clear explanation thank u so much mam

[@worldtourismindianculturev7771]

It's very clear mam. Thank you for teaching the steps

[@miandroid9934]

Many Thanks 🙏 After seeing this, I realised the mistakes I had been making since the last one month! There are no "short cuts" in life!!

[@mr.omprakashbarure4981]

Thank you so much for your video on Patangasan and shishupalasan. Your instructions are very clear and your description of wrongdoings or shortcuts are so convincing. You are doing a great service to health and wellness of the people. Keep it up❤

[@neuzaheldt3988]

Thank you very much for all details you gave us.

[@ranjnagrover8900]

Thanks mam. Very well explained. I have been doing yoga for a long time. But the way you taught is really very nice.

[@sv0932]

Thanks!

[@NamasteYoga333]

Thank you so very much for your support!

[@rajshree8601]

❤ Thank you for clear explanation

[@asokanshanmugasundaram1168]

Crystal clear presentation iappreciate lot.Thank you so much.🙏🏻

[@nirmalrajl3664]

Really thanks for such a great effort mam, utmost clarity and guidance.. Namaste..

[@rajivsharma8075]

Thank you madam. You really explained it very well. I could corrected subtle mistakes which I was doing. 🙏🏾🙏🏾🙏🏾

[@YogeshSharma-nv5cb]

Thank you ma'am ❤❤❤

[@oldman_eleven]

Thank you Mataji. Very happy to have found your channel. Subscribed and notifications on 🙏🧡😁

[@premsingh2261]

The Best Explanation 👌

[@equynenergie]

Very useful. My shoulders are still too rounded. I will use rage blanket to get a better posture. Thank you. Namaste.

[@vigneshn2741]

This is excellent. Thanks

[@saravanakarthi910]

Mam awesomeness namaste 🙏

[@normakay9244]

Love you from Johannesburg South Africa 🇿🇦, this is so helpful

[@komalajayapalan3404]

Always appreciate your videos and clear explanations. I was wondering if there is a particular asana for neck relief sitting in front of the computer for long hours and one to encourage blood flow waking up in the morning.

[@NamasteYoga333]

Thank you so much for watching and liking the video. Here is a video that you can follow for morning exercise to open your body. kzbin.info/www/bejne/mp3VY6uPjd2tptE Gomukhasana is really good to maintain upper body, neck and shoulder healthy. You can follow some of the stretches here kzbin.info/www/bejne/l2XWpJ1vmqeUac0

[@sinikishan1408]

Your videos are awesome mam.. Namaste🙏

[@alexandriasmith8986]

You are so lovely, thank you for all your amazing videos. Only just find you last night and watch you for hours and was amazed how in-dept your videos are. I find it very calming watching you. Thank you. Hope lots of people find you.

[@NamasteYoga333]

Thank you for watching the videos and also for your lovely wishes. Truly appreciate it! 🙏

[@veroniquedenis8555]

Thank you so much. Namaste 💚

[@geesn1]

Please also mention the benefits of the asanas in all your videos.We enjoy your explanations

[@NamasteYoga333]

Sure will, thank you so much for watching.

[@meeradabysing8081]

Am happy madam I found your channel...am going through a very tight hips,especially the right side...have not started the exercises yet...but God will help me overcome my fear due to you...😢

[@alessandroperini8012]

Thanks! Very clear and inspiring. Namasté.

[@diamondspirit1449]

Thanks ❤

[@pittyj369]

Thank youuuuuuuuuuuu girl , love and light 🍀❤️🌷

[@jayshrivenkataraman1799]

Crystal clear presentation 🙏🏻

[@becreativewithshruthi7654]

Mam pls create playlist of all these videos

[@NamasteYoga333]

I have many playlists on my channel page www.youtube.com/@NamasteYoga333

[@දිදුලහටන්ගල]

Thanks madam

[@ThePLUM87]

Thank you, appreciate it a lot. ❤️

[@SharasEarthbuddy]

Thank you for the video

[@manojdhanushka320]

thanku very helpfull

[@Diamond28]

This is so helpful. Thank you 😁

[@Shiva__Shambhoo]

Thank you mam ❤

[@topVine14]

Thank you so much ❤️👍

[@prashobprasannakumar6670]

Thank you for the remake of this video. Your all the videos are awesome, nice explanations, easy to grab & recollect what we have learnt.

[@shobhachaurasiya1758]

Thank you so much

[@souvenirspace]

These both asanas are also part of Shambhavi Mahamudra kriya ❤❤

[@tljazzz]

I find your explanation very helpful: how to achieve a natural curve in the lower back and how to do the rock baby for people who are not flexible enough. Subscribed and liked. Thank you.

[@NamasteYoga333]

Be conscious about your lower back when you bend or do yogasanas. You might find this video helpful kzbin.info/www/bejne/bp3JiYupeqmeqas

[@shajikumar4187]

Thank you 🙏

[@willycchung]

Thank you so much for your videos! Can you make one for Surya Kriya?

[@NamasteYoga333]

Sorry, I cannot make a video on Surya Kriya. You should learn that in person.

[@alnilam8048]

Thx

[@swimm3r137]

Thank you for these videos. ISha doesn't give expansive how-tos on how to do this correctly!

[@sreejithmahe9817]

Thank.u.prannam

[@albertmoser9111]

What about kundalini meditation age 77 any suggestions. I enjoy your channel

[@NamasteYoga333]

I personally do not recommend kundalini meditation.

[@ankurnegi4120]

Thank you for such clear instructions. I would be very grateful if you could please make a vidoe on asans which can be done to get rid of cervical spondolysis. Thank you🙏🏻

[@NamasteYoga333]

Thank you for watching the videos. I will keep your request in mind.

[@tariazza4109]

my knee very high.... what i must do mom..? thanks.....

[@Namamibharat-M]

As always ur video give clarity and perfection to our practices. Thank you. 🙏

[@9789344663]

Namashkaaram I did shambavi for 30 days after completing inner engineering online and I started getting back pain around 5th day which increased and today I took an x-ray to see my disc coat has torn n doc advised me to take 10 days rest m literally sad and broken that I couldn't continue doing shambavi and after 10 days I have all ur videos to get the postures right m very very grateful I found ur vidoes ma'am 🙏🏻 can u pls tell how to sit in arthasithasana properly too so that i don't make any wrong postures when I start my mandala next time pls help 🙏🏻

[@NamasteYoga333]

As you are already in pain, I would suggest start slow. First start observing your posture all the time. When you sit try not to put pressure on your lower back. Keep it in its natural curve. This will explain how kzbin.info/www/bejne/eXu2mWCVdqqners Then start with Cat-Cow breathing kzbin.info/www/bejne/pJSwfY1teK5pqsk Once you are feeling comfortable and not in so much pain then you can practice opening your hip joint kzbin.info/www/bejne/mKOlZImjot5gY6c Sitting comfortably in Ardhsiddhasana will automatically happen once your body is flexible. Whole day whenever possible sit in sukhasana, so your body will get used to it and moving to ardhsiddhasana will be easier. It will take time for the body to get rid of so many years of bad posture. Be patient. Keep doing your yoga practices.

[@anujjha84]

Hi Abhilash I am facing same problem. Are you recovered completely, what Doctor suggested u at that time

[@wellness.drpankaj]

Kindly make video on anilom vilom with counting so that we can follow breath without distraction

[@NamasteYoga333]

I had made a video on Anulom Vyom kzbin.info/www/bejne/eqe1ZYSEpNqcjrc please check it out. As for with counting, it is a very personal practice. What I mean is, every person breathes differently. Some people take long inhale some take short. Restricting the practitioner to a certain count would not be beneficial.

[@impeccable8582]

You are the most amazing yoga channel on youtube so detailed.... I want your views on Yoga taught by Isha and Sadhguru.... Also while doing these asanas is there any breathing pattern like legs up and breath in legs down and breath out kind

[@NamasteYoga333]

Thank you for your kind words. No there is no breathing pattern, just breath a little deeper than usual.

[@impeccable8582]

@@NamasteYoga333 🙏

[@saritakulkarni4550]

Please tell about right sequence of breathing for sukha kriya 🙏

[@NamasteYoga333]

It is just like Anulom Vyom Pranayama.

[@nikhilchhabra8304]

Namaskar mam...Can we do these asanas and also cat cow pose before starting yoga practise..

[@NamasteYoga333]

Yes, definitely

[@kashivishwanath7603]

Excellent video and superb explanation, Madam. For shishupalasana do we need to generate the power from our arms or hips? I have watched your video on vipreet swas. Is it possible to make another video explaining the process much deeper. Thanks once again Madam.🙏🙏🙏

[@NamasteYoga333]

Thank you. From hips.

[@Neerajkumar-zs5qh]

Thank you 🙏 , Can you tell me about frozen shoulder yoga which suits best???🙏🙏

[@NamasteYoga333]

This will be helpful kzbin.info/www/bejne/l2XWpJ1vmqeUac0

[@eswaranc9541]

🙏

[@anubalasooriya5999]

Please let me know whether the breath to be hold while rocking ? 🙏🙏

[@NamasteYoga333]

No, keep breathing normally or just slightly deeper than usual.

[@bharathkashyap4435]

Can we have back support?

[@NamasteYoga333]

No

[@Patel00786]

Hi mam which part of spline we feel ...in shishupalashna

[@NamasteYoga333]

If you are tight, you will feel pain in the upper back after a while. If you keep your posture straight you will not feel anything in the spine. But this will come after practice.

[@wearesherlocked]

Hello, I noticed during shishupal asana there is stress in my lower chest/upper stomach region. Like I am not able to breath fully and there is tension in that region. When I lie down there is no stress or blockage and I breath fully with calmness but when I sit normally it's evident something is wrong and it's felt higher during shisupal asana when I bring legs towards me. If I am standing it's more or less the same experience. Any pointers for this? I also noticed when I am in anxious situation that region get tensed once again. I am not sure if I should see a doctor or work on yoga slowly which will resolve this. If it helps, I have tummy fat and no physical activity regime for last 2 years as most of my work is done from home until I decided to work on myself recently. 🙏

[@NamasteYoga333]

Muscle tension occurs when we try to workout extensively. Specially in our abdominal region. It is important that you work on your core muscles. As those muscles start to strengthen, it will feel better kzbin.infot6LowYwRibE?feature=share Other than doing yoga pay attention to your regular sitting and posture.

[@afsaljamal9226]

is empty stomach needed for this?

[@NamasteYoga333]

Yes, for best results

[@bobbyanderson8230]

🙏🏽🙏🏽🙏🏽

[@joshithmurthy6209]

1) In patangasana ,should our thighs touch ground while going down and how much high it should get? 2) In Shishupalasana I am not able to keep the natural curve on my lower back , any tips for that. 3) Regarding deep breath , does it have to be in sync with the motion we are doing or can it be out of sync? Thank you very much for your videos , there are helping a lot.

[@NamasteYoga333]

1) This totally depends on your flexibility. Every person is different. 2) Do hip opening and posture improving exercises. 3) Breath does not have to be very deep, just a slightly deeper than your usual breath, so you are focused. It does not have to sync with the motion.

[@himanshuarora560]

Are you from Isha?

[@NamasteYoga333]

No, I am not an Ishanga.

[@meerashah6482]

I can't keep my spine straight during shishupal asana,please if you have any advice on this.

[@NamasteYoga333]

Keep practicing. You can also do some stretches to improve your posture.

[@sakalam57]

I am a subscriber. Your video was recommended on my page. I tried titli asana, but 1 hands do not reach the feet 2 feet do not come close to pelvic Please advise a prop

[@NamasteYoga333]

Thank you for the subscription. You might find this video helpful kzbin.info/www/bejne/d6C2faGtg7KGpq8&ab_channel=NamasteYoga

[@kumarshanSK]

Hi Ma’am. Thank you for sharing this video. Thank you for the guidance. Been doing the practises for like 10 days, twice daily. For past 2 days having some discomfort at the muscles surrounding the lower back area. is this normal Ma’am.. ? Thank you

[@NamasteYoga333]

Yes, it is normal. Just focus on your posture, keep your lower back at its natural curve.

[@kumarshanSK]

@@NamasteYoga333 thank you Ma’am. 🙇‍♂️

[@riverjudd1952]

I am also doing Sadhguru's inner engineering and I'm at day 30. I am a tall male 76 years old. When I sit for butterfly, my legs are 45° off the floor and I have similar restriction doing Rock the Baby. These do not appear to have changed during the 30 days. I will continue practice but there may be something that I am missing. What can you suggest?

[@NamasteYoga333]

It takes time for the body to become flexible, specially at this age. Just keep doing it. You can also practice some other asanas to open up your joints and muscles. This video might be helpful kzbin.info/www/bejne/bp3JiYupeqmeqas

[@ggaakashchandru5144]

Ma'am. I have been doing both these for just a few days and while I am doing shishupal asana , even though I try to keep my spine straight, there is a little pain in my spine while I do it. Is it normal or I am doing it wrong

[@NamasteYoga333]

When our muscles in the back are not flexible and you force your spine to be straight, it is very normal to feel pain. Regularly do some flexibility practice every day, you will feel the difference soon. kzbin.info/www/bejne/qIrKemqDic11b6c

[@maheshnagarajan3539]

Thank you very much for this video! I had difficulties in doing this asana. Your instructions are very clear and effective. Now I am progressing well with this asana. If possible please do a video on Brahmri pranayama in Shanmukhi mudra. Thank you!

[@NamasteYoga333]

Here is the link for Brahmari pranayama kzbin.info/www/bejne/jV7QhKFpoMRjbqs I will work on Shanmukhi mudra, please be patient.

[@DigvijayBhatiya]

Namaste, After regularly practising shishupalasana, knees are paining. Muscle surrounding the knees pains. What is the solution?

[@NamasteYoga333]

Your body might need flexibility. This video will help with that kzbin.info/www/bejne/qIrKemqDic11b6c

[@pavankumar9282]

Namaskaram, I have a few questions. 1. Can pregnant women do these two asanas? 2. Are we supposed to do mula and udhayan bandhas while doing these asanas? Thanks.

[@NamasteYoga333]

1. Titliasana yes, shishupalasana: no (as it will squeeze the belly) 2. No.

[@normakay9244]

I've been doing those pastures from March 2021 till date and my pelvic muscles are still stiff and pain full when does it get better? Do u have anymore tips for people like me?

[@NamasteYoga333]

Following this routine will be helpful to open up your pelvic muscles and make your body flexible. kzbin.info/www/bejne/raLKqo1tqrdnrLs

[@sanjanasrinivasan9000]

when i keep my leg on my forearm for shishupalasana...my arm pains a lot bcoz of which i can't do the asana beyond 1 min

[@NamasteYoga333]

build some strength in your hands and shoulders by doing regular yoga or exercise. Make sure you are not hunching down and putting extra weight on your hand, keep your spine comfortably erect.

[@dolphin8670]

My spine gets little bent while holding the pose for sishupal asana. It seems my legs are heavy and stiff. Is there any alternate way to do this asana 🙏

[@NamasteYoga333]

There is no alternate way to do this but you can make your body flexible and strong, so you can do it easily. This video might be helpful kzbin.info/www/bejne/raLKqo1tqrdnrLs

[@authur_fleck61.87]

its impossible for me to sit in ardhasidhasana, i just cant do it, its just impossible

[@TheDarpan111]

Practice daily and it will get in 60 days... it was sane for me when I started

[@andyadhi]

I am new to this but when I do Shishupalasana I feel lot of stretch on my back from the load of leg and it hurts to the point where I cannot do it for 2 min. Any suggestion how to improve this and avoid hurting my back?

[@NamasteYoga333]

Build your back muscles. Correct your posture. Surya namaskar is a great way to do it, if done properly. kzbin.info/www/bejne/laerpmmGn8uArNU Here is a daily practice that you can follow kzbin.info/www/bejne/bIGsmmmnbtZ1orc

[@Vasu2301]

Akka, legs are not reaching the ground in patangaasana. over 2 years now. Stuck at the same position.

[@NamasteYoga333]

Everyone's body structure is different, some times our bones naturally restrict us for a particular movement. Try to observe yourself deeply and see where you feel restriction, once you find that out then it will be easier to understand the why.

[@Vasu2301]

@@NamasteYoga333 It happens at the groin Akka, the line that is between the thighs and reproductive organs.

[@sankethbengre3287]

Hello mam. Have been doing shambvi for couple of years now. But whenever I do patangasana and shishupalasana my lower disc pain surfaces back . I do some other asana and start shambavi directly. Any advice Why my disc pain comes back . Am also a professional athlete so I strengthen my back using other exercises. Your advice why pain surfaces back during the 3 asana prior to shambavi, . Your reply would be greatful thank you,,🙏🙏

[@NamasteYoga333]

Mainly it happens when people don’t sit with straight posture and they loose the curve of the lower back when sitting. It would be hard for me to say what is causing this in your particular case, because I would need to see you doing the asanas. Then only I can tell.

[@sankethbengre3287]

@@NamasteYoga333 that's very true amma. Will keep in mind the curve of lower back and experiment . Thank you once again,🙏

[@ingrid5099]

what am i doing wrong if i peel off my buttock during shishupalasana? I mean that one with leg in my arms.

[@NamasteYoga333]

Make sure you are wearing soft clothing and sitting on soft mat.

[@sumitgupta4741]

I have ACL ligament tear in left knee. How can I do it?

[@NamasteYoga333]

It really depends on lots of things. I don't know how old is your injury, how much pain you are in. If you have been seeing a physical therapist then he would be the right person to ask this question to. I know these tears are extremely painful and long lasting. Slow and steady would be the way to go. I would say if possible keep up with the physical therapy.

[@sumitgupta4741]

@@NamasteYoga333 hi, I have got this injury in 2014. I visited doctor, they have suggested surgery in knee. I am was 29 yrs old at that time so I didn't opt for it. Whenever I do yoga while sitting on the earth, pain starts from knee to the lower back. What are the physical activities which I can perform?

[@NamasteYoga333]

@@sumitgupta4741 I am really sorry to hear that. May I ask if this was a sports injury? Also, other than sitting on the ground, are you able to do running, jogging, walking etc. comfortably?

[@sumitgupta4741]

@@NamasteYoga333 yes it was kind of sport, left leg had got bended at 90 degree. I am able to do walking comfortably.

[@NamasteYoga333]

@@sumitgupta4741 Try practicing this kzbin.info/www/bejne/gKHVmKmZi9JkrdU You can also follow this practice before and after your walk kzbin.info/www/bejne/bn6xpaKYZ5KIj68 Be your own judge, do not over do it and observe your body closely. See how you feel before and after doing a certain pose.

[@kasyapyahoo]

On my right side while doing sisupala there's a cluck cluck of the bone at the hip. Is this natural.. this goes away when I try to keep my spine more erect and not pull to extreme.. namaskaram 🙏 namaste 🙏 🙏 namaste namaste 🙏 namaste 🙏 namaste namaste

[@NamasteYoga333]

Yes, it is natural. Keep your spine straight and rock slowly.

[@adithyakashyap64]

Hello thanks for the amazing video explaining it step by step. While i sit for patangasana i feel like my back is getting slouched as i perform the asana but prior to that i am comfortably sitting erect. Any tips to improve it

[@NamasteYoga333]

Just practice, practice, practice.

[@vegantreehugger8400]

Namaste 🤍🤍 I very much appreciate your peaceful videos. I ask that you add more verbal description rather than saying “like this” so much. For blind or visually impaired viewers, we don’t know what “this” looks like. Hari om

[@NamasteYoga333]

Will keep that in mind. Thanks for watching.

[@andresflorez2905]

Thanks!

[@NamasteYoga333]

Thank you so much for your support!

[@sundaresanmurali7949]

Thanks madam

[@hiteshkangriwala4613]

Thanks 🙏

[@wimukthihashan5]

Thank you❤