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  • Module 8 The Iyengar Way PDF

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    Diego Baldi
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    15 просмотров4 страницы

    Module 8 The Iyengar Way PDF

    Загружено:

    Diego Baldi

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 4
    PART I: THE ASANAS Urdhva Prasarita Riddsana ORDHVA = upward; PRASARITA = spread out; PADA = foot Here THe legs are raised to 30°, 60°, and 90°, developing strong Lie ma straight line, arms beside the trunk. Keep the knees facing the ceiling. Extend the arms over the head, palms uy and elbows locked. Stretch from the hips to the finger- tips. Tighten the kneecaps and stretch the legs and the feet, abdominal muscles.444 Exhale und raise the legs to 30°, Extend % the lumbar away from the waist and press it down Stretch the backs of the legs toward the heels. Stay for a few seconds, without holding the breath. Exhale, and raise the ~) tops to 60", extend cing as above, Stay for a few seconds, egs at right angles to trunk Exhale and raise the ground, without jerking legs to 90°. Keep the them. In going down, backs of the legs strong, _stretch the arms and legs and the abdomen relaxed. away from each other. Stretch the arms more Bring the arms down, let Stay for 30 to 60'seconds, the feet drop to the sides, breathing evenly. and relax. With an exhalation, lower te the legs slowly to the Arms stretching Hips down Ways oF Practicine is nel RAC HIGING Se WORKIN THE ‘To avoid straining the back or Lie with the legs against a wall, POSTURE legs, bend the legs over the Raise the legs to 90° and abdomen, then straighten lower them, 8 to 12 times in Do not hold the breath, them up (0 90° quick succession, : Hold the fect with a bele (in . step 4) to straighten the legs. Keep the abdomen passive. Do inte tetiih iheieh irs ah not let the chest collapse. Prece the outer hips down. SUPINE & PRONE POSES Jathara Farivartandsana JATHARA stomach, abdomen; PARIVART. turning around ‘Tur anpomen gets an internal massage as the legs swing down from one side to the other.#4 Vari This is useful for relieving backache, Lie down with the arms stretched out to the sides. [Bend the knees over the abdomen, Lie with the arms Simultaneously press stretched sideways at the left shoulder down shoulder level, palms up. and extend the left arm to, With an exhalation raise dhe Teli, revolve the ablo~ the legs to 90°, keeping the men to the left, and take the hips down and the legs ‘legs diagonally down to- straight. Take one or two ward the right hand. Go breaths. Move the hips5 down until the feet are (0 10" to the left. Keep the about 3 in above the floor. legs together. Stay for 20 to 30scconds Take the knees down to the right. Repeat on Do not hold the breath. the left Inhale, raise the legs. to Keep the left leg firm and place the left hand on top of the thigh. Bend the right leg over the abdomen and hold the big toe between the right thumb, index, and middle fingers. Ways oF Practicine Use a belt to catch the foot Practice step 2 against a door frame or ‘column, with the vertical leg supported from the buttock bone. With an exhalation, bend the right elbow outward, and draw the leg toward the head. Simulta- neously raise the head and chest toward the leg, until the head touches the shin. Stay for 15 to 20 seconds Inhale, press the left thigh strongly dow the right leg up, stretching d of the leg toward the heel and tuek~ ing the kneecap in. Keep the big toc active and straighten the right arm Extend both the legs, keeping the shoulders down and the head straight. to << on the left, or Revolve the right thigh bone out- continue. ward in its socket; exhale and take @Do not proceed if the hamstrings are the leg down to the right. Do not pull oi the trunk over to the right. Keep the "ling arm and the leg straight. Stay for 20 to 30 seconds, breathing evenly. deme lee hel Buttock bone down Exhale, lower the head and trunk; bring the arms and the right leg down. <<< Repeat from > >to

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