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YOGA COURSE
LESSON 3
20) RAISED ANGLE POSE (UTTHITA KONASANA)
Inhale, pull up the leg. Exhale and press with hand on knee. Remain in position 5-10 breaths. Repeat with the other leg. It strengthens and tones the muscles of the legs and back.
21) PLOW POSE (HALASANA)
Inhale and lift your legs, exhaling them down gently. Remain in position 5 breaths. Contraindicated for herniated disc, spinal diverted, cervical arthritis, hyperthyroidism, sore throat. Do not run in the menstrual period. Stimulates the liver and thyroid. Useful for diabetics. Elasticises the spine. Work on the whole abdomen.
22) POSE OF THE COBRA (BUJANGASANA)
Inhaling rise. Remain in position 10-20 breaths. Do not perform with the disc or inguinal hernia. Is good for the kidneys, digestion, the genitourinary system, the nervous system. Strengthens the spine correcting malformations.
23) POSE OF THE DEVOTION (DHARMIKASANA)
Exhale and stretch. Remain in position 5-10 breaths. It increases menstrual flow (not run if the flow is abundant). Lowers blood pressure, relaxes the back. Good for stomach ache and backache. With cervical osteoarthritis replace with the position of the adept.
24) POSE OF THE EAST (PURVOTTANASANA)
While seated hands close to the buttocks, inhaling and rise up, exhaling stretch the body. Hold the position for a few breaths. Do not perform with disc herniation or inguinal hernia. Elasticises and strengthens the spine correcting malformations. Work on the abdominal and back muscles.
25) LAKINI POSE (LAKINIASANA)
It starts sitting on your heels. Open palm on the knee looking at it, if you have cervical osteoarthritis look forward. Hold for 5/10 thoracic breathing. Getting back sitting on the heels then perform on the other side. Is good for all the abdominal muscles, chest and back. Increases concentration and balance.
26) POSE OF THE MOUNTAIN (TADASANA)
Palms stretched, feet together. Inhaling stretch the entire body straightening the back, exhaling and relax. Perform for a few minutes by listening the breath. Increases concentration, memory and physical and mental strength. Strengthens legs and back.
27) SIDE ANGLE POSE (PARSHVA KONASANA)
Exhale and bend over your torso forward and place hands on the ankle, on the opposite knee. Remain in position for 5 breaths then inhaling get up and exhaling bend over on the other leg. Lowers blood pressure, reduces menstrual flow. Is good for the back, abdominal muscles, legs and hips.
28) POSE OF THE GREAT GESTURE (MAHAMUDRASANA)
A) 5 breaths fast without filling the lungs and then inhale deeply.
B) Exhale and lie on the extended leg, hands on your ankles or on the sole of the foot. Staying 5-10 breaths then perform on the other leg. It massages and tones the abdominal organs.
29) REVERSED POSE (VIPARITA KARANIASANA)
Inhale and lift your legs, exhaling support the pelvis and upper legs. 5-10 abdominal breaths. Exhale and slowly back down. Do not perform in the menstrual period or with ear infections or conjunctivitis. Is good for the respiratory and circulatory systems. It helps digestion and elimination.
BREATHINGS (PRANAYAMA)
6) DRUM BREATHING (MRIDANGA PRANAYAMA)
Breathe deeply beating the chest with the fingers. Purifies the bronchi and lungs, good for smokers. Stimulates Anahata Chakra.
7) INTERRUPTED BREATHING (VILOMA PRANAYAMA)
Interrupt breathing as when you cry. Start inhaling with 7 pauses and then exhaling with 7 pauses (but you can also start with 5 or more pauses), then decreased: 6/6 - 5/5 - 4/4 - 3/3 - 2/2, end up with a slow, deep breathing. Repeat several times.
8) MEDITATION ON LISTENING TO THE OWN BREATH
Simply listen to your own breath. It may adopt abdominal breathing.
