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YOGA COURSE
LESSON 8
63) SUPPORTED SHOULDERSTAND AND ITS MODIFICATIONS (SALAMBA SARVANGASANA)
Do not perform when the pressure is too high or too low, with hyperthyroidism, or in menstrual period. Always perform subsequent the position of the fish. Stimulates all chakras so is good for the whole body.
64) WIND-RELIEVING POSE (PARVANAMUKTASANA)
Supine, arms stretched along the body, inhaling through the nose bringing arms extended over your head. Exhale suddenly from the mouth, and bend one leg fasten with hands clasped as in Fig. Hold your breath as much as possible and then while inhaling bring arms extended over your head and repeat the exercise with the other leg. Reactivates circulation, cleanses the abdominal organs, deflates gas from the abdomen. Helps digestion.
65) PARTIAL BOAT POSE (ARDHA NAVASANA)
Hold for a few breaths. Repeat several times. Good for the liver, spleen and the entire abdominal area.
66) HEADSTAND (SIRSASANA)
Carefully execute, better if close to a wall. Do not perform when the pressure is too high or too low, with scoliosis and in menstrual period. Stimulates all chakras so is good for the whole body.
67) TWIST OF THE SAGE MARICHY (MARICHYASANA)
Hold for a few breaths and then repeat on the other side. Do not perform with herniated disc. Caution with cervical osteoarthritis. Good for the entire back. With time gradually increase the tightness.
68) STORK POSE (KAGAMASANA)
Standing, bring your left foot to the groin. Exhale down with your torso bringing your hands on the ground. Turn your left arm around the waist up to grab the left foot. Keep 5 -10 breaths per side. Being an equilibrium position strengthens memory and concentration. Good for the whole body.
69) POSE OF THE PARROT (SHUKASANA)
Standing, cast off your hands behind your back. Inhaling pull up the leg by placing the foot on the knee and simultaneously join the shoulder blades. Exhaling get off with your torso and keep 5 to 10 breaths. Then execute to the other side. Strengthens memory and concentration. Good for the whole body.
70) POSE OF THE GATE (PARIGHASANA)
Inhaling position A, while exhaling get off in position B. Maintain 10 - 20 breaths. Then execute to the other side. Strengthens memory and concentration. Good for the whole body.
71) POSE OF THE THUNDERBOLT (VAJRASANA)
Exhaling go down. There must be no tension in the back, but only in the legs. The buttocks tight. For lumbar lordosis and kyphosis. Strengthens the legs. Hold for a few minutes.
72) POSE OF THE CRICKET (JHILLIASANA)
While supine bend your knees, feet slightly apart. Inhaling lift your hips as shown in Fig. Hold the position as much as possible until you get tired. Excellent for cervical and back pain because it stretches all the vertebrae. Cure osteoarthritis.
73) SVASTIKA POSE (SVASTIKASANA)
Lying supine on the ground bring in position before the legs and then the arms. Keep a few minutes on each side with abdominal breathing. Good for the entire back. Excellent for sciatica and lumbar hyperlordosis.
