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YOGA COURSE
LESSON 5
41) POSE OF THE BELLOWS (BASTRIKASANA)
Supine, you can begin by performing 3 full yogic breathings. While exhaling bring your knees to your chest (hands clasped to the knees). Body relaxed, only the arms work. It is good for digestion and elimination, liver, spleen. It tones the abdominal muscles.
42) COW FACE POSE (GOMUKHASANA)
Inhaling hook hands behind the back. Hold for 5 breaths, then perform the other side. You may also be sitting on your heels. Straightens and elasticises the back and shoulders. Helps digestion. Improves breathing and purifies the bronchi. Cures and prevents facial acne.
43) POSE OF THE KNOT (PASHASANA)
Starting in standing position. While exhaling move in position A.
B: Hands hooked behind the back as shown in Fig., right cheek on the left knee. Hold the position for a few breaths. Return to position A and repeat on the other side. It is good for digestion and the abdominal organs. Promotes elimination. Elasticises ankles and back. Useful to diabetics for its action on the pancreas. If you are unable to knot is also useful the position A with benefits in the stomach and intestines.
44) PARTIAL POSE OF THE TREE (ARDHA VRKSASANA)
Hold for 10 breaths, then perform on the other leg. It is good for the heart, respiratory and nervous systems. Develops balance and concentration. If inhaling we push with the palms it tones the chest muscles.
45) PARTIAL POSE OF THE COBRA (ARDHA BUJANGASANA)
While exhaling bend the body forward. Hold for 10 breaths then on the other side. Acts on the whole skeleton making it flexible. Strengthens the body, mind and balance. Removes the hips fat.
46) POSE OF THE DANCE (NATYASANA)
Feet together. Interlock the fingers with the palms facing down. Arms outstretched. Inhaling slowly raise your arms (we can also put us on tiptoe). While exhaling gently arching your back and neck. Perform for 10-20 breaths. It strengthens the whole body, straightens the shoulders, tones the spine.
47) POWERFUL POSE (UTKATASANA)
Knees and feet together. Joined hands with thumbs twisted. While inhaling raise your arms. While exhaling bend your knees as if to sit on a chair. Soles of the feet on the ground, do not lift your heels. Keeping with a thoracic breathing for 10-20 breaths. Good for the heart, tones the abdomen and back, elasticises shoulders and ankles.
48) SUN SALUTATION (SURYA NAMASKAR)
Is good for the whole body, stimulates all chakras. Perform mainly in the morning.
BREATHINGS (PRANAYAMA)
10) BREATHING OF THE LIGHT OF THE SKULL (KAPALABHATI)
Inhale slowly. Exhale suddenly. Perform for a few minutes. Finished the exercise perform a slow, deep complete yogic breathing.
11) IRREGULAR BREATHING (VILOMA PRANAYAMA)
Inhale from the mouth uttering the sound hoo. Exhale little air and hold your breath for a second. Continue exhaling always emitting little air and holding the breath for a second. Go on until complete emptying of the lungs. Repeat several times. Decreases the pressure.
