Yoga movement and respiration, visualization and techniques of relaxation can decrease suffering and fatigue, lead to deeper sleep and stress. Inadequate exercises may cause increased distress, but adapted yoga should not cause adverse side effects. After a yoga session, most people immediately feel better. My students often report better sleep, less muscle stress and more ways for them to cope with stress. Yoga has improved the quality of your life, you tell me.
Not all poses and technical procedures are suitable for everyone, so discuss the best poses and exercises for you before you begin with your doctor or your health care professional. Then hear what your body says. Don’t do it, if you don’t think a position or exercise is right. But do not be afraid to work to make changes simultaneously.
Each pose or exercise has a basis that varies between poses and exercises. Your foundation is in standing positions. Make sure that you are right, one more forward than the other with your feet lined up, not turned out or stung. Then you work up to align the rest of your body.
In sitting positions, you have the foundation of your hips and pelvis, so ensure that you start your pose evenly, both at the hip level and in line with each other. If you start a pose and your foundation is out of line, it can overcome any advantages that the pose could have brought and potentially cause additional problems.
When you finish a position or practice, keep in mind that you focus again on your base to ensure that you are in alignment.
Stand on your mat, a few inches apart with your feet, and your arms on your sides. Keep your eyes shut if possible. If not, focus on one place in front of your eyes to keep your balance still. Feel your feet ‘s contact with the mat and your support from the floor. Allow heavy feet to feel.
Move your concentration to your legs. Don’t lock your knees; feel your feet and ankles supporting your legs. Then shift your focus to the pelvis. Is it balanced in your hips? Is one side less than the other? Is one side feeling stronger than the other? What are you able to do to balance yourself?
Allow your buttocks to release tension, lower back and abdomen.
Soften your upper back muscles and relax your shoulders with each exhalation. Don’t pull it back, just let it fall and feel your arm’s weight hang on your sides. Allow the heavy hands to feel. Feel the upper body expand and open with every inhalation.
Continue to your head from your spinal cord. Move your chin gently, and then pull it back as your neck and throat lengthen. Find the place where your head is balanced and let it rest on your neck. Relax your eyes and facial muscles and release your jaw, splitting between top and bottom teeth gently.
Slightly shift your weight forward, to your feet’s balls, without lifting the heels. Then move your weight back on your heels and keep your toes on the ground. Finally, find a spot where you feel centered between your heels and toes.
Concentrate on your breath. Feel the energy rising on both sides of your spine evenly to the top of your head with each inhalation. Longer your backbone, rising up from its base to the sky like a mountain. Be aware that your feet are in touch with the ground when exhaled and allow them to feel heavy and solid, supported by its base like a mountain.
Visualize a thread from the top of your head to a spot between your feet, down your body. See how still, without feeling swinging, you can stand around that thread. For ten gentle breaths, keep Mountain Pose. Inhale your arms straight on your sides and elboxes by your ears on the eleventh breath. Keep your shoulders from your ears relaxed. On the expiration, lower your arm gradually to the faces, feel your hands moving slowly through space and stay on your faces. Before you leave the posture remain in this position for a further breath. You ‘re surprised how relaxed and powerful you ‘re going to feel.
Seated Mountain Pose
When you stand or sit, your hips and pelvis form the backbone. We ‘re going to begin by aligning them. At the edge of your mat, put your chair in. Sit on the front edge of the chair seat, lengthen your spine and hipwidth between knees and feet. Place your feet on the mat, just below your knees, not angled out or forward.
If your knees are slightly below your hips, your abdomen can relax more. If not, sit up and put a folded blanket or pillow on the chair. Rest your hands, palms down, relaxed on your thighs.
Relax and release from your ears your shoulders. Allow your elbows to feel loud and soften your belly. Bring your consciousness to your sitting bones, which are the two oscillating structures at the foot of your pelvic.
Roll back on your buttocks, and see what’s going on with your posture. Your shoulder is gripping, your chest is gripping, your chin is moving forward and the neck is pulling together. Roll up the center of your sitting bones now. Feel the length of the spine and looks lighter. Your chest will open, your chin will retreat, and your back will lengthen. Again, do it.
Less effort is required to sit in alignment and muscles are reduced in the hips and pelvic. You may feel that your abdomen is free of melting. It can also reduce the tiredness of your back.
Now bring your consciousness to your head and neck. Moving your chin quietly forward, pull it back and lengthen your neck and front. Come to the spot where your head is balanced and leave it on your neck. Relax your face muscles and release the jaw, separating the top and bottom teeth.
To get started, lie on your back (or carpeted floor) on your mat. Try Relaxation Pose with your calves sitting on the chair if your back is uncomfortable lying on the floor. A pliable blanket can be placed under your head, or under your neck and head, and a pillow under your head. Cover up with a blanket if you get chilly.
Place the hip-width of your feet and arms on the sides of your torso.
Pick up a couple of inches on your right leg, point your toes and thrust your skull forward. On the left, repeat: lift up the leg, turn the toes and bend down the foot. Relax and flop open both feet entirely. Lift up the hips, pull down the tailbone to the ceiling. Let your head go down and run down, and then let it down, lift your chest and shoulders. Roll it down.
Lift a few inches up your right arm, fit and strain it, stretch out your fingers and turn your entire arm to the top and bring down your palm. The distance from your hips should be about 12 inches. Remain to the left: lift up your arm, tense and tense your fingers, open the fingers, turn the entire arm so that you can lift up the palm and bring it down.
Roll your head back to the center slowly from one side to the other. Are you aware of any residual stress in your body? Where is she? Where is she? Inhale in your face all the tension. Squeeze the eyes, tighten the lips, tighten the facial muscles. Open your eyes and stick your tongue broadly with your mouth. Then let your face relax as you close your mouth and eyes. Slowly inhale and a long, audible AAAHH will emerge during the expression.
Stay as long as you like in the pose. Knee one at a time and roll to your right side in order to come out. Stay a few breaths there, then use your arms to help you sit down.
Done with Care:
If your breathing is cold or difficult, skip this posture.
Sit if you feel lightheaded, if you have low blood pressure.
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