Yoga

Hatha yoga – Breathing Exercises

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Jan 152013

Lie on your back foot and lean against the wall as possible. Stretch your arms above your head without bending at the elbows. Breathe deeply, remaining in that position. You can start with four deep breaths, gradually increasing their number. You can do this exercise even lying in bed. Especially beneficial effects it has on the exercise of asthmatics.

Second breathing exercise

Stand with your feet together, arms down along the body, back perfectly straight. Cross your legs (the right to the left). Stand on your toes, legs slightly bent, so that the inside of the right knee touches the left patella. Do not straighten your knees and shifting your body to the left – this is a very important condition that the back was for him a central axis.

Now take a deep breath. Doing exhale, bend forward as low as possible until the fingertips touch the floor. If you can not reach the floor, at least go for it. Then straighten up and take a deep breath.

Do this exercise three times, change your foot (left to right) and try again. Leaning forward, stay immobile shoulders and buttocks in relation to the spine. The slope is made only by means of bending the spine of the lumbar and thoracic (from the waist up). Continue reading »

Yoga postures – Pose of squatting

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Jan 142013

The first option. Stand up straight. Legs slightly apart. Going up on the toes, take a deep breath, then start to lower torso, and exhaling slowly, so that in the end you sit on your heels. Slowly lift to the starting position, keeping your back straight.

The second option. Do the same thing, but without lifting your heels off the floor. Then sit back on his heels, and the buttocks should almost touch the floor, the body slightly bent forward, belly pressed against the thighs.

The third option is much more difficult: you have to squat, keeping your feet together and lifting your heels off the floor. Repeat any of the three variants of three or four times, or do all three at once. Then lie down and do some exercise time on a deep breath.

If your knees are inflexible, and you can not lower the body to “squat”, start training, holding the handle of the door (open the door and hold the handles on both sides of it). You can keep the arms heavy chair at the piano, bed, couch, etc. – for any support that will support your weight and not fall down on you. Continue reading »

Yoga postures – Cobra pose

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Jan 132013

Lie on your stomach, and the chin should touch the floor (or rather, the mat), both hands pressed to the floor (mat) on the chest. Elbows bent and laid to the side, feet together, toes extended.

Now, taking a deep breath, slowly raise your head, then shoulders, chest and upper torso, lower abdomen should remain on the floor. Hold your breath and flexes the spine as long as you feel a strong contraction in the lower back. Do not straighten your elbows, hands should be bent. Hold this position a few seconds, then start exhaling, gradually lower the body until the chin touches the floor again. Repeat one more time and relax.

Time. Allow position 2 sec., Gradually increasing the time to 10 seconds. Repeat two to seven times, up once every 14 days. Continue reading »

Yoga pose – Lotus posture

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Jan 122013

As a preparatory exercise, do the following: Place the left foot to the right hip. Now start swinging left knee, as if it were rubber: you push the knee down to the floor, and it springs back. Do this quickly so forth motions to bend the knee looked like the wing of a flying bird. This exercise will stretch and make it more elastic ligaments and muscles and help you gradually master the lotus posture (Padmasana).

First, swing the left knee, and then change your leg and swing right.

Possible options for this exercise are as follows: you can not put your right foot to the left thigh and on his right knee, and rock, as shown in the mud. 6. If it is easy to swing the knee touches the floor, bend your left knee, hold the left foot with both hands and slowly guiding it over the bent right leg, put it on the right thigh. Now both legs symmetrically crossed, and it means that you are sitting in the lotus position.

Hands should be kept on your lap, palms up. The ends of the thumb and index finger are connected so that the fingers form the letter “O”.

It often happens that new students who were unaware of such a capacity, can take this position immediately at the first lesson. Yet for most of the required sufficient time to master the lotus position. So, go on every day to practice swinging the knee as long as one day it touches the floor. This will mean that your feet have acquired sufficient flexibility to lotus position. Continue reading »

Yoga postures – Pose of head-to-knee

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Jan 112013

Next, we will exercise the “head of the tribe,” or Dzhanushirshasanu Gianni means “knee”, Shirshov – “head” and Asana – “pose.”

TECHNOLOGY

Sit up straight. Leg pull. Bend your left knee and place your left foot to the right hip as possible.

Take a deep breath, pulling the stomach and slightly arched upper chest. Exhale, bending forward and trying to get your fingers right foot. The forehead should touch with the right knee. Then return to starting position. Continue reading »

Hatha yoga – Lifting legs

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Jan 102013

Technique next exercise, lifting legs (Uthitta Badasana) is quite simple, but to learn how to do this exercise correctly, you will need some time.

TECHNOLOGY

Lie on your back. Arms at your sides. Take a deep breath, lift the right leg up to the point where it will be at a right angle to the body. Knee straight, the other leg is extended. Hold this position for a few seconds, then start to exhale and slowly lower the leg into position. Repeat the same movement with the left foot, then lift both legs together. After this rest.

TIME

Hold the leg upright first 3 sec., Gradually increase the time to 2 seconds. For a start, do this exercise once or twice. After a few days can try to raise and lower both legs together 4-5 times without stopping. Continue reading »

Yoga postures – Exercise “rocking”

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Jan 092013

Let’s start with exercises that strengthen the nervous system. It helps to overcome drowsiness and stiffness – the feeling is often experienced in the morning after waking up. It will give you a good feeling of cheerfulness, which is achieved in this exercise, a good massage the spine. This exercise will make your spine flexible and maintain its elasticity and youthful. Yogis say, “You can wriggle out of old age as long as you have a strong and flexible spine.” “Rocking” to improve and strengthen your sleep.

“Rocker” – a very simple exercise, and after a few days, you can do it easily and freely, regardless of your age, flexibility, and even weight loss.

TECHNOLOGY

Sit on the edge of the mat so that the back does not hit the hard floor. Pull your knees and lower your head. Place your hands under your knees. Can connect them locked or not: first do as you feel more comfortable. Rounding the back swing, back and forth, back and forth fast, forward movement, similar to the movements of rocking chairs.

Do not straighten your spine, when you roll the back, and then you will find yourself lying on your back and not be able to roll forward. Do not try to swing slowly, at least at first.

Here’s another tip: when you lean back straighten your knees, and when you lean forward bend them sharply. Do not stop after rolling back, and keep doing the translational motion. Otherwise, you can “get stuck”. Continue reading »

Hatha yoga – Exercises for eyes

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Jan 082013

Get to sit in the same position. Open your eyes and check your posture. Back straight? Hands on your knees? The body is relaxed? Keep your head straight?

But in this situation you have to stay until doing exercise for the eyes. The whole body moving, nothing moves except the eyes.

Now raise your eyes and look to stop at any point, you can see, not straining, not blinking, and, of course, without turning his head. Performing the exercise, look at this point every time look up.

Lower your eyes and look for any point on the floor, you can clearly see by looking down. Look at it every time you drop your eyes. Breathing should be natural (ie, not deep).

1. (A) Lift your eyes and look at the top point of your choice.

(B) Lower your eyes and look at the low point of your choice.

Repeat four times. Close your eyes and get some rest.

2. Now do the same thing with a point, the left and right at eye level. Can serve as a guide raised his index fingers or pencils that you keep both sides at a distance so that you can clear them

see without straining, looking from right to left.

Keeping the fingers at eye level and moving only the eyes, look right, then left. Repeat four times. Blink a few times, close your eyes and relax.

3. Now select the point where you look, looking up and pushing them to the right, then the other, looking down and pushing them to the left, half-closed eyelids. Continue reading »

Hatha yoga – Exercises for neck

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Jan 082013

Sit on the floor, cross your legs and place your hands on your knees. If you prefer to sit on a chair, take a hard chair, otherwise it will be difficult to keep your back straight, and this is very important. Relax the whole body. You have to feel it only from the neck up, everything else remains fixed and so relaxed, as if you were sitting in water up to his neck.

1. Now close your eyes and gentle motion to drop the head forward, then back, and then back and forth.

To start making exercise four times. Later, you can increase the number to six or more times. Throwing back her head back, relax your facial muscles. With this movement of the head mouth slightly ajar.

2. Performing a second exercise, turn your head as far to the right, return it to its original position, then turn as far to the left and back. Repeat four times. When moving to the side of the head neck muscles contract, on returning to the natural state of the muscles relax.

3. Performing a third exercise, you tilt your head to the right, as if someone was pulling your right ear to your right shoulder. Then straighten your head, tilt it to the left shoulder. And so, repeat four times. Continue reading »

Hatha yoga – Deep breathing

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Jan 072013

Breathing, which teaches yoga differs from regular breathing. It is – conscious, deep. It reflects our inner state, while we do breathing exercises. And this state must be maintained at all times as long as the deep breathing.

Mindfulness of Breathing

We do not notice your breathing. It passes through the body as some ethereal waves, and in the yoga system, this process raised to the level of consciousness. Is that you, yourself, define the direction of the air stream and control it.

In normal breathing air enters the nostrils, without any effort, sounds or special movements of the nose or chest. In short, this is done unconsciously. We do not even notice the air is drawn in through the nostrils and follows it down, passing the nasal and oral cavity, as it reaches the larynx, trachea and then the lungs. Moreover, not only do we not feel the breathing process, but most of us know he knows nothing. You can easily verify this by asking your friends to answer a simple question: “What happens to the air when it enters into the nose?” They are likely to respond that it enters the lungs. However, all the fancy in general terms, that the nose is not in contact with the lungs, and between them is quite a long distance.

Taking into account that our knowledge about the functions of the body are limited, focus on the anatomy of the breathing process. Continue reading »

Hatha yoga – Morning awakening

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Jan 062013

We will start from the moment you wake up, open your eyes and you’re going to get up. First of all, learn to wake up properly, first stretch. Stretch arms several times, stretch legs and whole body. While you are still in bed, do the following exercise in tensile legs together, stretched out, touching each other, and now start to pull your right leg, keeping it from the mattress, as if you wanted to make it longer. Stretching will be felt from the hip down, and the leg as it is extended by a few centimeters. Hold your foot in this position until the count to 60, then relax, allowing the right leg “equalize” the left. Do the same with the left foot.

This exercise stretches the spine, tones the sympathetic nerves and has a rejuvenating effect on the entire body. Since this is a very strenuous exercise, which affects nerve plexus, care must be taken not to “overdo”: 60 sec. for each leg – is the maximum. However, if you like, you can repeat this exercise in the evening. If you have too soft mattress, do not do this exercise in bed. Just as you do other exercises on the floor, start with him. Incidentally, if you want to avoid the morning pain or feeling tired in the back, do not sleep on soft mattresses. Buy a hard or soft sheet under the board. Try to get some sleep so a week, and you will feel better. Continue reading »

Aerobic Training – A class approach to adult conditioning

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Dec 112012

This semipersonal-training class approach worked for the retention and effective training of previously sedentary adults of all ages.

We all know that physical activity is important for maintaining a healthful lifestyle. However, the level at which physical activity is performed may be an important factor from a fitness perspective. According to the Centers for Disease Control and Prevention, only 10 percent of Americans exercise at a sufficient level to attain measurable increases in physical fitness.1 Furthermore, the Surgeon General’s Report on Physical Activity and Health states that more than 75 percent of American adults are physically inactive, and about 25 percent are so sedentary they could be classified as statues.2

The Surgeon General’s recommendation for these sedentary individuals is to use 150 calories a day in some form of physical activity. While research clearly demonstrates that some physical activity is better than none with respect to health and all-cause mortality,3 more exercise effort may be necessary for those who want to make significant physical improvements. Continue reading »

Yoga: Beyond the exercise of the moment

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Jun 042012

Banana Republic recently held a full-fledged yoga class during rush hour in one of the busiest spots in New York City’s Grand Central Station. As commuters raced to meet their evening trains, many stopped in awe as men and women—clad in the company’s modern khakis, oxfords, and long skirts—breathed deeply, posed, and stretched, seemingly oblivious to the harried environment around them. Two things became clear: Banana Republic’s fall line of stretch clothing is really flexible; and yoga can be done just about anywhere. Continue reading »