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Akward
Facing Forwards, Stand with your feet together and toes pointing forward. Bring both of your arms up in front of you, with your hands out straight, palms down. Slowly bend your knees and hold. Then, slowly rise up onto your toes and hold Keep your mouth closed breathe through your nose Hold this pose for one minute then slowly go back to your standing position
Benefits: Helps to align your entire skeletal system, opens your pelvic area, relieves joint pain and arthritis of the knee. Strengthens and shapes lower body and relieves deep leg pains.. Improves flexibility in the toes and ankles, works quadriceps and chest.
Eagle
Facing Forwards, Stand with your feet together and toes pointing forward. Putting your left elbow over your right elbow, twist you arms together so that your palms are pressed against each other. This may be tricky at first and your fingers may just make it, but with practise you will become even suppler.. Slowly, lift up your left leg and cross it over the top of your right knee, bending your left foot around the back of your leg so that the top of your foot rests on your right calf muscle. Slowly, bend your balancing leg down to an almost sitting position Hold the position for one minute. Repeat with opposite leg and arm. Keep your mouth closed breathe through your nose Hold this pose for one minute then slowly go back to your standing position
Benefits: Improves mobility for the hip circle and all 12 major joints Improves body alignment and energises the body. Stimulates the sexual energies and improves function of the central nervous system.
Benefits: Improves concentration. Sciatic nerve is stretched. Reduces diabetes. Strengthens back muscles and nerves. Works the muscular, skeletal, digestive and reproductive systems. Balances mood swings and you literally find your grip
Benefits: Increases circulation to the heart and lungs. Improves elasticity of the spine and helps with lower back pain. Opens your diaphragm and lungs. Tones the arms and legs, relieves cramps and gives your body grace.
Balancing Stick
Face forwards, stand with your feet together and toes pointing forward. Raise both of your arms to the sky, fingers clenched together with your index fingers pointing upwards. Balancing on your right foot, bend your body forward (still keeping your arms straight), raise your left foot behind you so that your left leg is horizontal to the ground. Point both your arms out straight in front of you, hands together fingers pointing forward Keep your eyes open and look at the ground, keeping the back of your head in line with your spine. Keep your mouth closed breathe through your nose Hold for one minute then slowly go back to your standing position. Repeat the opposite.
Benefits: Increases blood flow over your entire body. Clears your arteries Strengthens your heart, lungs, pancreas, liver, kidneys and spleen. It gives you a total spine stretch and is good for stopping varicose veins. It clears your deposits of fats, burns calories and is all round heart attack prevention.
Benefits: Helps constipation and abdominal obesity. Increases circulation to the brain and adrenal glands. Improves functions of abdominal organs. Helps to relieve depression.
Triangle Pose
Stretch your left leg out to one side, toes pointing away from you and position your opposite leg to a 45 right angle position, toes pointing forwards. Raise your left hand high into the sky palm facing inwards Look up to your left hand, keep your chin high rest your right elbow softly on your right knee DO NOT LEAN INWARDS, make an effort to ease yourself back into the pose Keep your mouth closed breathe through your nose Hold for one minute then slowly go back to your standing position. Repeat the opposite.
Benefits: Helps chemical imbalances in the system. Helps constipation, hip and back pain, general mobility and menstrual disorders. Good for heart and kidneys. Cuts calories and stabilises metabolism. Slims the hips; helps improve cellulite and helps with chronic obesity
Benefits: Profoundly balances the thyroid. Supports the Sciatic Nerve Works the endocrine, reproductive and digestive systems. Helps migraines.
Toe Stand
Facing Forwards, stand with your feet together and toes pointing forward. Using your hands, lift your left foot up and rest it in the highest point of your right leg, with the base of your foot pointing upwards. Keep your back rod straight and your shoulders back. Press your palms together in front of you and rest your thumbs on your chest. The tips of your fingers should be approximately two inches below your chin. Slowly lift your right heel up so that you are balancing on your toes (advanced?) Hold your balance, keep your mouth closed and breathe through your nose. Hold for one minute then slowly go back to your standing position. Repeat the opposite. Advanced people only Slowly, and keeping your back straight as an arrow, bend your right leg so that your bum is resting upon your right foot. Slowly lift your right heel as high as you can hold it and balance on your toes. Hold your balance, keep your mouth closed and breathe through your nose. Hold for one minute then slowly go back to your standing position. Repeat the opposite.
Benefits: Creates balance in the body and in the mind. Strengthens stomach muscles. Helps with arthritis, knee problems and gout problems. Strengthens weak joints.
Cobra
Lie face down on the floor with arms tight in beside you and your palms facing upwards, your nose should be pressed to the ground dont look left and dont look right. Make sure that your ankles are together and your toes pointing straight out behind you. Bring your hands up to chest level (resting your thumbs just under your chest) and, palms down, press against the ground with your fingers together Expelling air through your nose, push against the ground so that you entire torso is raised up from the floor. Bring your chin up as high as it can go. Look as far behind you as you possibly can (over your forehead) Roll your eyes upwards so that you are extending your vision even further behind you. Hold your balance. Keep your mouth closed breathe through your nose Hold the position for one minute. Turn over onto your back, ankles together, arms laid out beside you, palms down and rest.
Benefits: Maintains the body in perfect condition. Increases the spinal strength and flexibility. Helps backache. Helps lumbago, rheumatism and arthritis. Strengthens Deltoids, trapeziums and triceps.
Locust
Lie face down on the floor with arms tight in beside you and your palms facing upwards, your nose should be pressed to the ground dont look left and dont look right. Make sure that your ankles are together and your toes pointing straight out behind you. Twist your arms and bring them in tight and actually underneath your body so that your entire upper body weight is on your elbows, keep you palms flat against the ground under your pelvis. Hold this position for one minute keep your mouth closed and breathe through your nose Then, keeping your ankles together, slowly lift your feet as high as you can raise them. Hold this position for one minute keep your mouth closed and breathe through your nose Rest
Benefits: Maintains the body in perfect condition. Increases the spinal strength and flexibility. Helps backache, gout, slipped disc and sciatica Helps lumbago, rheumatism and arthritis. Firms up buttocks and hips. Helps Tennis Elbow.
Floor Bow
Lie face down on the floor with arms tight in beside you and your palms facing upwards, your nose should be pressed to the ground dont look left and dont look right. Make sure that your ankles are together and your toes pointing straight out behind you. Bring both of your feet up behind you and hold them in position with the backs of your hands facing outwards from your body. Dont hold your toes, hold your feet at the point where they meet your legs. Your chin should be off the ground keep your eyes open, your mouth closed and breathe trough your nose. Pull your feet back as close to your back as possible your arms should feel very tight now. Bring your chin up as high as it can go. Look as far behind you as you possibly can (as though looking over your forehead) Roll your eyes upwards so that you are extending your vision even further behind you. Hold your balance. Keep your mouth closed breathe through your nose Hold the position for one minute. Turn over onto your back, ankles together, arms laid out beside you, palms down and rest.
Benefits: Maintains the body in perfect condition. Increases the spinal strength and flexibility. Helps straighten rounded spines. Helps intestines, liver, kidneys and spleen. Relieves backache.
Fixed Firm
Facing forwards, kneel down with your feet behind you and apart allowing your bum to rest on the ground between your feet. Very slowly, lean backwards as far as you can go. o Your aim is to rest your shoulder blades on the ground behind you whilst your feet remain motionless. Very slowly, raise your arms over your head and hold your forearms in each hand. Keep your mouth closed breathe through your nose Look upwards and hold this position for a one minute Slowly, bring your arms and body back up to your first kneeling position. Turn over onto your back, ankles together, arms laid out beside you, palms down and rest.
Benefits: Strengthens and improves flexibility of lower spine, knees and ankles joints Helps to cure sciatica, gout and rheumatism in the legs. Helps varicose veins Helps to cure and prevent hernia.
Camel Pose
Facing forwards, place yourself in a kneeling position. (knees slightly apart) Very slowly, look backwards over your forehead and bend your torso backwards. Very slowly, lean backwards and take hold of each foot by its ball, making sure that your fingers are on the inside of each foot. Lean further into the position, by now your chin should be higher than your forehead and look as far to the ground with your eyes as you possibly can Keep your mouth closed breathe through your nose Hold this position for a one minute Very slowly, reassume to the kneeling position. Turn over onto your back, ankles together, arms laid out beside you, palms down and rest.
Benefits: Strengthens muscles and back and shoulders Produces maximum compression in the back and spine, stimulating the nervous system. Improves flexibility of the neck and spine. Slims the abdomen and waistline. Relieves backache.
Rabbit Pose
Facing forwards, place yourself in a kneeling position. (Knees together). Very slowly, bring your forehead down to your knees and gently hold the backs of your feet with your hands. Using your hands, pull your shoulders and body in as tight as you can. Hold this position for a one minute Very slowly, reassume to the kneeling position. Turn over onto your back, ankles together, arms lay out beside you, palms down and rest.
Benefits: Stretches spine to its maximum extension. Helps maintain mobility, elasticity of spine and back muscles. Nurtures the nervous system and the brain. Helps cure depression. Helps prevent diabetes. Helps with colds, sinus problems chronic tonsillitis and sore throats. Good for thyroid, parathyroid and larynx.
Stretching Pose
Sit with your legs straight out in front of you. Keep your ankles together Slowly, lean forwards and with each hand take hold of the corresponding big toe with your middle and index fingers. Point your thumbs upwards and look straight ahead with your chin high. Pull your big toes back to you with your fingers and hold. For even better stretching, make the tension even higher by pulling your toes even further, allowing the heels of your feet to raise up from the floor. Hold this position for 30 seconds and release slowly. Turn over onto your back, ankles together, arms laid out beside you, palms down and rest.
Benefits: Helps to balance blood sugar level, and is especially good for diabetes. Good for your immune system and Improves kidney function. Increases circulation to the liver and the spleen, pancreas, thyroid, thymus and intestines.Relieves chronic diarrhoea.