– POSTURE OF THE EAGLE (GARUDASANA) (intermediate-difficult level)
Arms and legs bent like a twist
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POSTURE
STARTING POSITION:
STEP 1 : Standing, feet together, hands on the sides. Flex the right knee, pass it over the left knee and place the right foot behind the left calf. Balance yourself.
STEP 2: Flex your elbows in front of you and interlace your arms, so that the left elbow rests on the bend of the right elbow. Join the palms. Keep the balance. Repeat with the other leg and the other arm.
POSITIVE EFFECTS
1. Develop internal balance and concentration.
2. Benefits to the knees, ankles and helps prevent cramps in the calf muscles.
POSTURE OF THE TREE / THE CRANE FOOT (VRKSASANA) / (intermediate-difficult level)
Balance like a tree
POSTURE
START POSITION:
STEP 1: Standing.
STEP 2: Inspiration, place the plant of your right foot against the left thigh. Fix a point in front of you.
STEP 3: By maintaining your balance, put your hands in front of your chest in a prayer position. Raise your hands to the sky until your arms are stretched. Stay in this position for a few breaths. Change side.
INSTRUCTIONS: Ensure that certain parts of the body are relaxed: the eyes, the tongue, the lower jaw, the shoulders.
POSITIVE EFFECTS
1. Develops the physical and mental balance.
2.Develops the power of concentration.
POSTURE OF THE ARCHER (Dhanurdhara asanas)
Launch the arrow
POSTURE
START POSITION :
STEP 1: Stand up. Straighten your head and your back is straight. Spread your feet, a distance of one meter between the two feet.
STEP 2 : Turn the right foot outside and tuck in the left foot. Clench the fist with the right hand and the fingers of the left hand are open.
STEP 3 : Stretch both arms horizontally on the sides at shoulders.
STEP 4 : Inhale and bend your left arm as you extend a bow. The elbow of the bent arm is behind your nose. The look is in front.
The fingers of the left hand are open ready to shoot an arrow.
Exhale while swinging the left arm behind your head as if to take another arrow from your back quiver (holster). Return to the initial position Repeat five times. Change of coast.
POSITIVE EFFECTS
1. Develop inner strength.
2. Provides a great loosening of letting go.
3. Relaxes the muscles around the neck and shoulder blades.
4. Eliminates tension.
Hands clasped behind the back
POSTURE
STARTING POSITION: STEP 1 : Standing in mountain posture, feet together, back straight, arms at sides, and roll back shoulders. On the exhalation move your right hand behind your back, palm upside down. Bring your left hand over your left shoulder, behind the neck, palm facing you. Try to join both hands to the fingers that cling together.
STEP 2: Breathe deep with your mouth closed. Stay in this position as long as possible. Repeat on the other side.
INSTRUCTIONS : roll your shoulders back and down the trapeze.
POSITIVE EFFECTS
1.Excellent posture to improve flexibility and open shoulders.
POSTURE OF THE WOOD (KASHTHA TAKSHANASANA)
Cut the wood
POSTURES
STARTING POSITION:
STEP 1 : Squatting in a seated position, heels well sunk into the ground. Join hands ( intertwined fingers ). Raise your arms stretched over your head, inhaling deeply. Releasing your arms and head, exhale with the scream ” HA ” with all your energy. It’s like you make the move to cut wood. Repeat several times.
INSTRUCTIONS : Make sure your lower back is straight. Thoroughly stretch the spine with your hands extended upwards.
POSITIVE EFFECTS
1. Tonifies the shoulders, the pelvis.
2. Open the vertebrae of the chest.
POSTURE OF THE CHAIR (UTKATASANA)
Sitting on a chair
POSTURES
START POSITION:
STEP 1: Start with the mountain posture (Tadasana)
STEP 2 : Inhale and stretch your arms, extend the spine.
STEP 3 : Exhale, bend your knees and finally stretch your upper body 45 degrees forward, it’s like sitting in an invisible chair. Let the weight of the upper body strive in the pelvis, relax the calf muscles so that the weight of the body can be directed to the ground.
INSTRUCTIONS: Make sure your lower back is straight. Thoroughly stretch the spine with your hands extended upwards.
POSITIVE EFFECTS
1 . Muscle thighs and glutes.
2.Stretch the spine and muscle the back.
POSTURE OF THE HALF MOON (ARDHA CHANDRASANA)
Balance on a hand and a leg
POSTURES
POSITION OF DEPARTURE:
STEP 1: Start in the position of TRIKONASANA. Stand upright, feet apart approximately 1 m. Turn the right foot 90 ° C to the right; turn your left foot slightly to the right, keeping the left leg stretched from the inside and extended to the knee. Keep your left hand on your hip.
STEP 2: Bend your knee a little and place the right hand about 30 cm beyond the right foot by bending the right knee and bringing the left foot to the right foot.
STEP 3: When exhaling mount the left leg, the tip of the foot facing up. Stretch the right hand and the right leg.
STEP 4:Stretch your left hand up, keeping your shoulders up. Right hand and left hand should be aligned. Look at your fingers with your left hand. Keep the posture for 20 seconds. Lower your leg gently to the ground and repeat the posture on the left side.
INSTRUCTIONS: The weight of the body is worn on the right leg. The right hand only serves to control the balance.
POSITIVE EFFECTS
1.Strengthens the legs, knees.
2 . Stimulate the sacred chakra .
3 . Tonifies the lower part of the spine.
POSTURE OF THE MOON ENCHANCING … (ANJANEYASANA)
Promotes concentration and peace of mind
POSTURE
POSITION OF START : There are several variations of this sequence
STEP 1: Sitting on the heels. Place your hands in front of your chest in prayer or “Namaste” position.
STEP 2: Stand on your knees and extend both arms horizontally in front of you, both palms still together.
STEP 3: Open the arms horizontally to the side at shoulder height.
STEP 4: Keeping your left leg, knee down, put your right foot forward.
PIVOTING THE TORSO ON THE SIDE
STEP 5: On the exhale rotate the bust and head to the left. Look at your LEFT hand behind.
On an inspirational swivel your bust in the center, the bust and knees are aligned.
STEP 6: Exhale and rotate the bust and head to the right side and look at the RIGHT hand.
BRAKE SHRUST ON SIDE
STEP 7: Flex the bust on the RIGHT side and put your RIGHT hand on the mat.
STEP 8: On an inspiration lift your left arm over your head. Look at the left hand.
STEP 9: Inhale and return to the right position with the arms horizontal, open to the side.
STEP 10: Exhale and bend the bust on the LEFT side and place your LEFT hand on the mat.
STEP 11: On an inhale raise your right arm over your head. Look at the RIGHT hand.
STEP 12: Return to the original position.
THE MOON CRESCENT
STEP 1 : Sitting on the heels, inhale and straighten the bust. Put your hands in the prayer position with both hands clasped in front of your chest.
STEP 2 : Raise the RIGHT foot forward and place it in front of the pool. Slide LEFT knee behind you
STEP 3 : Raise both arms overhead. Lean your head back and look at your fingertips. Release the tension in the neck and neck. Breathe deeply and calmly.
STEP 4 : Lower your arms and return to the initial position, sitting on your knees, buttocks off your heels, your back straight and both hands clasped in front of your chest. Repeat the movement on the LEFT foot.
STEP 5: Flex the knees, the glutes resting on the heels and place the head on the ground to take the position of the hare.
POSITIVE EFFECTS
1. Improves flexibility of the spine, hips and legs.
2. Improves balance and concentration.
FLEXION POSTURE ON THE SIDE (Parighasana)
FLEXION ON THE SIDE
POSTURE
POSITION OF DEPARTURE : – Sit on your lap.
MOVEMENT :
STEP 1: Inhale place both arms on the waist. Exhale and lie down / stretch your right leg to the side. Let your arm down along your right shin, above the knee. The heel is flat and the toes are directed towards the sky.
STEP 2: Inhale and extend your left arm towards the ceiling. Exhale and bend the side of the body towards the leg stretched to the side
STEP 3: Turn the chest and head slightly and look at the sky. The left arm remains stretched and passes over the head, the palm turned towards the ground
DURATION : Hold for at least 3 deep breaths. Repeat on the other side.
INSTRUCTIONS:
1) You can use a cushion or roll the rug to protect your heel.
2) Abstain if you are pregnant, suffer from hyperthyroidism, heart weakness, herniated discs or knee problems.
POSTURE
POSITION OF DEPARTURE : – Sit on your lap.
MOVEMENT :
STEP 1: Inhale place both arms on the waist. Exhale and lie down / stretch your right leg to the side. Let your arm down along your right shin, above the knee. The heel is flat and the toes are directed towards the sky.
STEP 2: Inhale and extend your left arm towards the ceiling. Exhale and bend the side of the body towards the leg stretched to the side
STEP 3: Turn the chest and head slightly and look at the sky. The left arm remains stretched and passes over the head, the palm turned towards the ground
DURATION : Hold for at least 3 deep breaths. Repeat on the other side.
INSTRUCTIONS:
1) You can use a cushion or roll the rug to protect your heel.
2) Abstain if you are pregnant, suffer from hyperthyroidism, heart weakness, herniated discs or knee problems.
POSITIVE EFFECTS
- Stretching of the spine and torso.
- Stretching the hamstrings (muscles behind the knee)
- Open the shoulders
- Activate the pulmonary and abdominal system
POSTURE OF THE WARRIOR (VIRABHADRASANA 1)
Warrior 1, arms stretched in the air
POSTURE
POSITION OF DEPARTURE:
STEP 1: You are standing, feet parallel with a good spread of feet. The hands are on the hips.
STEP 2: Move your feet to a distance of one and a half meters between the two.
STEP 3: Raise your arms until they are parallel to the ground.
STEP 4: Open the right leg at 90 ° so that the right knee and big toe point to the right. The coccyx is back.
STEP 5:Exhale while bending the right leg until the shin is vertical. Pull the left leg and extend it to the knee.
STEP 6: The bust, face and right knee are turned in the same direction as the right foot. Reject the head back, stretch the spine and look at the joined hands.
STEP 7: Stay in this posture for 20-30 seconds while breathing normally.
STEP 8: Repeat the exercise on the left side.
POSITIVE EFFECTS
1. This posture softens and strengthens the upper body and promotes the opening of the chest.
2. Promotes self-confidence; you feel the energy that is released and flows throughout your body.
3.Strengthens the legs.
4.The posture thins the hips.
5. Decreases stiffness in the neck.
POSTURE OF THE WARRIOR (VIRABHADRASANA 11)
Arms in the extension of the shoulders
POSTURE
POSITION OF DEPARTURE:
STEP 1: You are standing, feet parallel with a good spread of feet. The hands are on the hips.
STEP 2: Move your feet to a distance of one and a half meters between the two.
STEP 3: Raise your arms, palms to the ground until your arms are parallel to the floor.
STEP 4: Open the right leg at 90 ° so that the right knee and big toe point to the right. The coccyx is back.
STEP 5:Exhale while bending the right leg until the shin is vertical. Pull the left leg and extend it to the knee.
STEP 6: Stretch arms and hands as if two people on each side were pulling you.
STEP 7: Turn your head to the right and look at your hand.
STEP 8: Stay in this posture for 20-30 seconds while breathing normally.
STEP 9:(for further). Repeat the exercise by increasing the slit until the thigh is parallel to the floor. Stay in this position for one or two natural breaths.
STEP 10: Repeat the exercise on the left side.
POSITIVE EFFECTS
1 . This posture softens and strengthens the upper body and promotes the opening of the hips in the chest.
2.Promotes self-confidence; you feel the energy that is released and flows throughout your body.