Yoga Poses
 

Yoga Poses

There are many different yoga poses, where each poses requires an individual vary in strength and flexibility. Before you begin with your yoga practice it is important to let go of the outside world and focus on your mind and body in preparation of the following poses. Shown are only some of the poses:

Corpse Pose

Savasana

  • Lying on your back, relax you legs and allow your feet to fall outward. Relax the arms, turning the hands so that the palms are facing upwards. Gently elongate your neck and allow the chin to tuck in slightly. Soften you face and close you eyes.
  • Breathe in and out through the nose and focus your awareness on you breath.
  • Notice how you are feeling. Be aware of any tension as you are breathing out and imagine the tensions flowing out of you breathe. As you breathe in feel yourself filling up with positive healing energy.

Breathing into the Abdomen

  • Gently place your hands over the other with the palms down and place them over the abdomen. Exhale slowly and completely. Then inhale breathing through the abdomen, using the position of the hands to guide your breath. Allow you abdomen to fill up like balloon. Hold you breathe in momentarily, and then exhale. Then repeat this 5 times….without rushing.

Breathing into the Lower Rib Cage (Diaphragm)

  • Place your hands at the base of the rib cage and exhale slowing and completely. As you inhale, breathe into the lower ribcage and feel the ribs expanding. Hold the breath in momentarily and then slowing exhale. Feel the lower ribs contract again. Hold without breathing for a moment before inhaling again. Repeat this 5 times.

Breathing into the Upper Chest

  • Place your hands on the upper chest, below the throat. Exhale slowing and completely, then as you inhale, breathe slowly into the upper chest. This will feel a much deeper, fuller breath and you will fell an expansion through the entire upper rib cage, front and back. Hold the breath for a moment before exhaling slowly and completely. Hold without breathing for a moment, before inhaling again. Repeat this 5 times.

Now relax and take one or two normal breathe.

 

The Mountain Pose

  • Stand with the feet together and extending the toes (remember: not to grip the floor or mat). Balance evenly on the front and the back and the sides of the feet. Use you thighs to lift the knees, but do not push the knees back
  • Rotate the pelvis back to take tailbone towards the floor. You should feel that the spine lengthening out of the sacrum, stretching each vertebra away from the vertebra below it.
  • Lift the sternum.
  • The shoulders should stay relaxed and down.
  • Rotate the upper arms outwards with the palms of the hands facing the thighs.
  • As your neck stretches upwards, keep the neck, throat, and jaw relaxed. Your chin should be parallel to the floor. Imagine a straight line running from you chin, to your sternum, to your public bone.
  • Soften your gaze; quite you hearing; relaxing your jaw.
  • Breathe evenly and comfortably through your nose.

 

Four-Limb Staff Pose

  • Start by lying on the floor facing down with your hands beside your chest and your palms flat.
  • Spread your fingers wide and allow your arms to touch the sides of our body throughout the pose.
  • Curl your toes under and make you legs strong.
  • When exhaling, press the entire circumference of your palms onto the floor and lift your body. (Remember: do not press up to lock the elbows, but to keep your arms bent.) Only with your hands and feet are in contact with the floor.
  • Tuck you tailbone. Imagine a straight line running from you chin, to your sternum, to your public bone.
  • Soften your gaze; quite you hearing; relaxing your jaw.
  • Breathe evenly and comfortably through your nose.
  • Hold the pose for 15 seconds and work towards holding it for 1 minutes.
  • When coming out of the pose, exhale as you lower your body onto the floor.

 

Yoga poses have been founded over centuries ago through research and experiences. These researches and experiences have found yoga poses to be extremely effective in:

  1. Increasing an individual’s flexibility of the body and freeing all the energies that are blocked. This leads to a healthier body.
  2. Yoga helps to lose excessive flab and weight.
  3. Movements and poses in yoga can help to massage the internal organs of the body and the rarely stimulated parts such as the thyroid gland.
  4. Yoga can help to treat health disorders such as backaches and arthritis.
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