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Basic Yoga Session - Yoga Variations and Pose

yoga mystics : You might be surprised to learn that your body can actually do things you did not think possible. Take the wide range of Yoga Poses that can help an individual attain a high level of self-awareness, balance, and strength. The seven primary types of movements that your body can make through Yoga exercise are flexion, extension, hyperextension, abduction, adduction, rotation, and circumduction. You can do a combination of these movements to have a stronger, more flexible, and balanced body. Basic Yoga Postures and their Variations is :

The Cobra (Bhujangasana): The Cobra Pose is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. Ready to do it in stages. Lie down, face prone, legs tightly together, and stretched back, forehead on the floor. Place hands, palm down, just under the shoulders. Inhale and raise your head, neck, pressing his back, now use the hands to push your torso until you are bending in a beautiful arc from the lower spine on the back of the neck. You need not go further than that. However, if you are flexible enough, you can now straighten completely hands, bend the knees and feet, drop your head back to touch your feet. Even if your boss is nowhere near the feet, a drop it as far as possible and hold the posture with deep breathing. Come with an attitude very slowly returns to the face prone posture. Relax with your head on one side. Repeat.

The bow (Dhanurasana) : This exercise expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles. Is also an extreme version of a simple arc. It is surprising how many children can do so immediately. Take it, once again, in easy stages. Lie face prone on your mat. If you are very slim have a nice thick, padded mat for this. Inhale and bend the knee up. Stretch back with arms and catch your ankles, keeping fingers and thumbs together on the outside. Inhale and simultaneously increase the head and chest, pulling at the ankles and knees and thighs off the floor lifting. Breathe normally, trying to kick up your feet higher and lifting the head up. You are now bent like an arc, the balancing weight in your belly. You can stop here, but if you can still stretch further, and then move the hands of their legs, lift them higher, keep the knees together and pull back, as you can. Hold for a few normal deep breaths, then relax back to the face prone position, the head of one side.

The Shooting Bow (Akarna Dhanurasana) : This pose is meant to mimic the shooting of a bow. Yoga practitioners attempt to identify patterns and perceptions that interfere with progression to an awareness of oneness. In old times these distractions were expressed as various demons and spirits or entities. This posture is performed as an expression of identifying these distractions and removing them. Sit down with both stretched out in front and the back straight. Reach forward with both hands and clasp your feet, catching the right foot with left hand and left foot on the right. Inhale, bend the left knee and pull the foot across the body, in the vicinity of the chest, indicating the elbow and twisting the body slightly to the right. The left hand is firm and tight, holding the right foot. Hold posture with normal breathing, slowly release and relax. Repeat on the other side. At the beginning, you simply hold the bent left leg with right hand. When this is easy, stretch down and hold the left foot to the right. Continue to pull the left leg, lifting it higher on each exhalation. - yoga mystics

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