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A brief article focusing on seven basic asanas or poses to do--to ground your practice and get back to, while attempting more complex asanas.
The seven poses are described briefly and a few notes are made to motivate the reader: the poses are: tada [mountain], relining poses [bhadra pose, supta-baddha konasana], eka pada angustana asana, cobra or Bhujangasana, downward dog [adho-mukha-svana-asana] and corpse or savasana. It is important that these are done without fail even while vacationing or when one is recovering after illness and missed out on yoga practice for some time. These poses would also form foundation for more complex ones, normally taught in intermediate or advanced courses...this is the basics of yoga!
A brief article focusing on seven basic asanas or poses to do--to ground your practice and get back to, while attempting more complex asanas.
The seven poses are described briefly and a few notes are made to motivate the reader: the poses are: tada [mountain], relining poses [bhadra pose, supta-baddha konasana], eka pada angustana asana, cobra or Bhujangasana, downward dog [adho-mukha-svana-asana] and corpse or savasana. It is important that these are done without fail even while vacationing or when one is recovering after illness and missed out on yoga practice for some time. These poses would also form foundation for more complex ones, normally taught in intermediate or advanced courses...this is the basics of yoga!
A brief article focusing on seven basic asanas or poses to do--to ground your practice and get back to, while attempting more complex asanas.
The seven poses are described briefly and a few notes are made to motivate the reader: the poses are: tada [mountain], relining poses [bhadra pose, supta-baddha konasana], eka pada angustana asana, cobra or Bhujangasana, downward dog [adho-mukha-svana-asana] and corpse or savasana. It is important that these are done without fail even while vacationing or when one is recovering after illness and missed out on yoga practice for some time. These poses would also form foundation for more complex ones, normally taught in intermediate or advanced courses...this is the basics of yoga!
From time to time, we have to return to basics. Yoga offers many challenges..We wish to try and master more difficult poses or asanas . It is like scaling mountains of greater and greater heights, as we gain strength, stamina and greater flexibility . But then , we may miss out on certain basic stuff--the kind of practice that checks your foundations..It is in this spirit, this article is written.
1 Start with Tadasana --the Mountain Pose Spend a couple of minutes doing the simple standing pose--the mountain pose...It checks and restores your balance...Do you wobble while
doing this pose?....Are you really steady like a
mountain, that is, without tremors? Is your breathing smooth and regular? This is the pose you should do in the morning soon after you get up and later when you start your daily routine of yoga.
The relaxing poses No one is entirely free from stresses of daily life. 2 Sit in Sukhasana[ half lotus] and stretch your legs and then fold in Bhadra pose. [Your foot palms touch each other.] Watch your breath and stay in this pose for at least 5 minutes. 3 Another great relaxing pose is that of "supta baddha kona asana" -- the reclining pose with legs touching each other and your back
resting on a pile of pillows. Breathe slowly and
regularly. Close your eyes if you like. Think of pleasant sights.Stay for 5 to 10 minutes.
4 Eka padangustana asana
Lie flat on the mat. Slowly raise one leg at a time to vertical position; hold for a few seconds and then lower slowly --very slowly-- to
the ground. Then do with the other leg.
[ This pose strengthens the abdominal muscles and improves digestion; it releases gases from the tummy and if you are repeat a few times, can reduce the belly fat. Every one knows that the 'belly fat' is the worst offender for a slim, healthy body. You may also get a beautiful hip.]
5 The Cobra pose-Bhujanga asana If you find Cobra pose difficult, practice for a few days the simpler "sphinx pose". Lie flat on your tummy and lift up the front of your chest, while supporting yourself with the arms. I cannot too strongly recommend the Cobra for any student of yoga. After all, we start building our spine as small children doing the
Cobra hundreds of time; watch any child!
6 The Downward dog [Adho mukha svana asana] A great stretch, as dogs do from time to time ,and relaxing for the chest and the heart by its downward position. This is the staple of all yoga lovers..Dont miss out on this;do this at least three times a day.
Downward Dog Pose
If you have a pet dog, count how many times it does this stretch in a day. Your pet knows better.
The Cobra Pose
7 The Corpse pose [Savasana] This is a great relaxing pose; it is not easy; B K S Iyengar stated that it is one of the toughest poses. Note that you have to relax every muscle and joint and what is more ,even the skin. It requires intense concentration to do this right. You must lie down for at least 10 minutes to get
excellent benefits....Indeed, the benefits are
great! Every yoga teacher stresses this pose for lowering your hypertension ; try this . This may be the last pose you do every day..
Summary To sum up, do not miss out on these seven basic poses with your practice or even when you are on vacation or traveling ; spend a few moments; keep your yoga practice well grounded!! Your feedback can come to this mailbox: nenmelisrinivasan@gmail.com References: 1 B K S Iyengar-- Light on Yoga [Yoga deepika] 2 Swami Vishnudevananda --The complete book of yoga;