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YOGA COURSE
LESSON 1
1)
SIMPLE POSE
(SUKHASANA)
Sitting cross-legged, back straight.
It stimulates Muladhara Chakra
and strengthens the
back. Basic position
for all the breathing exercises.
2)
EXERCISE OF
BREATH
Inhale and gently press
your thumb and forefinger on the eyes,
the pressure lasts throughout
inspiration. Exhale
deeply slowly decrease
the pressure. It slows
the heart rate,
decreases anxiety.
3)
EXERCISE OF
BREATH
Focus on dimple
of the neck, inhaling,
holding the breath to push
the chin toward the neck.
Exhale and release the pressure.
You have the same
effects of exercise above.
These two exercises are excellent for
crisis tachycardia.
4)
GESTURE OF THE BEE
(BHRAMARI MUDRA)
Sitting comfortably with
your back straight and
your head still, imagine
a bee turns
in a circle in front of you,
first one way and then the
other. Then bend
your neck back and repeat
the exercise. It is important
to move only the eyes, head
stays still. To be performed only
once a day. Relaxes
and invigorates the eyes.
5)
GESTURE OF THE SUN
AND THE MOON
(CHANDRA SURYA MUDRA)
Seated in the position
simple inhale.
Exhale and bring your
head forward. Inhale and
turn right up to the shoulder.
Exhale and rotate
the head back.
Inhale and turn left.
Exhale and return
to the start position. Repeat
the contrary. Contraindicated
for osteoarthritis
extended to all the cervical
vertebrae. Prevents the
cervical, eliminates the
headaches, strengthens the
view, relaxing.
6) GESTURE OF THE BALI DANCE (NATYA MUDRA)
A) Focus on
the navel. Perform 5
abdominal breathing
(breathing inflates
the abdomen, exhaling
relaxes).
B) Focus on the
chest. Perform
5 thoracic
breathing. Inhale and stretch
your arms slightly. Palms
up. Exhale and
bend your elbows getting closer
as possible the wrists to
the shoulders.
C) 5 breaths
focusing on the throat.
Inhale and raise
your arms slightly, exhaling
bring them on the head.
Perform then again
5 thoracic breaths
and 5 abdominal
breaths.
7) POSE
OF THE TREE (VRKSASANA)
First one way then the other.
It tones the respiratory
and nervous system. Develops
the sense of balance and massage
lightly the
heart.
8) POSE
OF THE LIBRA
(TULITASANA)
Sit on your heels for 10/20 breaths. Increase balance. Good for the legs and ankles. Eliminates foot cramps.
9) POSE OF THE TWO CIRCLES
Standing with arms outstretched
the arms rotate
forming circles, first
small, then
larger and larger. Also run in
the opposite direction. It strengthens
the shoulders.
10) POSE OF THE
SEAGULL (PAKSINASANA)
Palms up. Hold for 5/10 breaths. Exhaling come back straight. It strengthens the back and abdominal muscles, legs and spine, straightens the hunched shoulders.
BREATHINGS (PRANAYAMA)
1) BREATHING OF THE
BEE (BHRAMARI
PRANAYAMA)
Breathe deeply focusing
on the throat. Both
inhaling and exhaling
make a buzz
between the nose and throat
like that of a bee.
2) CONTRARY
BREATHING (VILOMA
PRANAYAMA)
Exhale completely
through the nostrils. Inhaling
and retain the air
for a few seconds.
Inhale and hold
... ..and so
on up to completely fill
the lungs. Hold breath
as much as possible. Exhale
slowly and deeply uttering
the sound "ooh".
Repeat several times.
