Yoga Course

Union with consciousness

 
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 Lesson 2

11) LOW CONTRACTION (MULADHARA BANDHA)

Inhale and contract the sphincter. Exhale slowly relax it. Repeat several times. Prevents and cures hemorrhoids.

 

12) POSE OF THE ADEPT (SADHAKASANA)


Focus on abdominal breathing. The fists stacked. Against tummy ache and menstrual pain. It's good for the stomach and relaxes the back.

 

13) GESTURE OF THE FISH (MATSYA MUDRA)


Puffing cheeks without curl your lips. Perform a dozen times. Purifies the blood, increases the pressure, tones the facial muscles preventing wrinkles.

 

14) POSE OF ADITI (ADITIASANA)


Forearms touch the ground and forehead touches the feet (if you can't, reach up to where you can, without straining too). Remain in position a few minutes, then, inhaling raise before the head and then the back. It's good for the genitourinary system and stomach. Against headaches and menstrual pain. Tones the muscles.

 

15) POSE OF ANANTA (ANANTASANA)


Relaxes the back and eliminates pain. Prevents hernia. Unwinds and elasticizes the muscles.

 

16) ANGLE POSE ON THE BACK (SUPTAKONASANA)

Place hands on toes and exhaling stretch its legs. The back should adhere to the ground. Remain in position 5/10 breaths: inhale fold the knees slightly, exhaling stretch the body (such as exercise), or keep the position. Activates blood circulation in the legs. Against cellulite. Strengthens the back

 

17) SIMPLE POSE OF THE COCKEREL (KUKKUTASANA)

Inhale and hold the breath pulling in the belly. Back on your feet and repeat several times. It tones the abdominal muscles, aids elimination, increases the power of breath, dissolve the fat in the abdomen.

 

18) POSE OF THE CAMEL (USHTRASANA)

Kneel down and slowly bring the hands on heels. Remain in position for a few breaths, inhaling slightly lift the bust. To recover and avoid muscle strains, it is best to first sit on your heels and then inhaling get back on the knees. Contraindicated for: hyperthyroidism, inguinal hernias or disc hernias. Avoid performing if you experience sudden heat in the head, ringing in the ears, burning eyes or strong tension to the kidneys. It is good for genitourinary apparatus, maintains healthy the kidneys, increases urination. Strengthens the abdomen, pelvis and spine. Straighten shoulders. Dissolves toxins, removes excess fat in the abdomen and hips.

 

19) POSE OF GANAPATI (GANAPATIASANA)

Arms folded behind the back. Remain in position for five breaths. Repeat with the other leg. Strengthens the legs and back. Enhances the balance.

 

BREATHINGS (PRANAYAMA)

3) BREATHING OF THE SUN (SURYA PRANAYAMA)


Close the left nostril, using your hand, inhale with the other nostril.

4) BREATHING OF THE MOON (CHANDRA PRANAYAMA)


Close the right nostril and inhale.

5) BREATHING OF THE SUN AND THE MOON (SURYA CHANDRA PRANAYAMA)


Close the left nostril, inhale. Close the right nostril, exhale and inhale. Close the left nostril, exhale and inhale ... and so on. Repeat for 5 minutes.

 

©2019 by Tejaswita Khidake.