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YOGA COURSE
LESSON 9
74) VIRABHADRA POSE (VIRABHADRASANA)
From the Pose of the Mountain inhale raising the arms, palms together. Exhale. With a jump spread the legs, then rotate 90° to the outside foot behind (Fig. A). Keep a few breaths. Inhaling bend the knee of the leg that is forward and bring the head back (Fig. B). Keep a few breaths. Exhaling bend your upper body forward (fig. C). Inhaling raise your leg behind (Fig. D). Keep a few breaths. Return to thePoseof the Mountainand repeat on the other side. Elasticises and tones the whole body.
75) EXTENDED HANDS AND FEET POSE (UTTHITA HASTAPADASANA)
Inhaling raise one leg bending the knee and taking the big toe with the hand. Place the other hand on hip. Inhaling lengthen the leg and stretch (as shown in Fig.). Repeat on the other side. Makes powerful leg muscles. Increases concentration.
76) POSE OF GARUDA (GARUDASANA)
Cast off your right leg around the left and right arm around the left. Stay balanced for ten breaths and then repeat on the other side. Develops the ankles and removes rigidity to the shoulders Prevents cramps in the calf muscles.
77) REVOLVED SIDE ANGLE POSE (PARIVRITTA PARSHVAKONASANA)
Begin as in Virabhadra Pose then put your palm on the ground as shown in fig. Maintain a dozen breaths, then repeat on the other side. It tones the ankles, knees and thighs. Develops the chest. Reduces fat around the waist and hips. Helps digestion. It takes away the sciatic and arthriticpain.
78) REVOLVED WIDE-LEGGED FORWARD BEND (PRASARITA PADOTTASANA)
Inhaling separate your legs, stretch your legs pulling up the kneecaps. Exhaling place the palms of your hands on the ground between his feet. Hands and feet should be on the same line. Inhale. Exhaling bend your elbows and try to put your head on the ground. Makes flexible the entire body and helps digestion.
79) RECLINED TRIANGLE POSE (SUPTA KONASANA)
From the Plow Pose grab toes, stretch your legs and then spread them apart as shown in Fig. It tones the legs, shrinks the abdominal organs.
80) LATERAL PLOW POSE (PARSHVA HALASANA)
From the Inverted Pose bring sideways legs together. Gives elasticity to the spine. Facilitates the elimination.
81) HORSE POSE (VATAYANASANA)
While seated place the left foot to the root of thigh as in half lotus pose. Standing Up place the left knee on the floor, the right foot is close to the left knee, the back straight. Thus remaining in balance weave arms like the pose of Garuda (Garudasana). Corrects deformities of the joints of the hips. Elasticises.
82) SIDE POSE OF ARC (PARSHVA DHANURASANA)
Perform the pose of the arc (Dhanurasana). Exhale and turn around sideways, keeping a few breaths. Inhale and return to position and repeat on the other side. The rolling massages the abdominal organs.
83) POSE OF THE BED (PARYANKASANA)
From the Pose of Sleeping Hero (Supta Virasana) inhaling stretch the arms, exhaling bend your arms at the elbows, inhaling arch your back as the Pose of the Fish (Matsyasana). It's a continuation of the Pose of Sleeping Hero. Is good for the back, stimulates the thyroid.
84) POSE OF FIRMNESS (DRISTIKASANA)
Feet slightly apart. Inhale. Exhale and arching backwards as shown in Fig. up to touch your calves with the fingertips. Head relaxed. Maintain a dozen breaths. Makes flexible the whole body. Strengthens and massaging the abdomen. It increases menstrual flow. Caution with herniated disc and abdominal hernias. If you suffer from cervical it is appropriate to hold your head.
85) GOPITA POSE (GOPITASANA)
Standing inhale bringing back the arms. Exhale and go down as shown in fig. 10-20 breaths on each side. Good for the circulation of the legs.
86) SWAN POSE (HAMSASANA)
From the Cobra Pose exhaling lift the feet. Keep a few minutes. Is good for the whole body. Caution with herniated disc and abdominal hernias.
87) QUAIL POSE (VARTAKASANA)
Chest out, neck stretched as shown in Fig. then exhaling bring to ground the face and maintain 10-15 breaths. For kyphosis and lumbar lordosis. Against headaches.
88) HERON POSE (KRAUNCHASANA)
Starting sitting on your heels, stretch the left leg and grab your left foot with the left hand. Inhale and lift your leg, bringing your right arm behind your back. Keep a few minutes on each side. Increases concentration and balance.
89) CHATAKA POSE (CHATAKASANA)
Maintain the position as shown in Fig. for 10-20 breaths on each side. The hands are opened to the outside. Great for making all the joints flexible.
