©2019 by Tejaswita Khidake.

Yogasana

Union with consciousness

 
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 Lesson 1

1) SIMPLE POSE (SUKHASANA)

Sitting cross-legged, back straight. It stimulates Muladhara Chakra and strengthens the back. Basic position for all the breathing exercises.

 

2) EXERCISE OF BREATH

Inhale and gently press your thumb and forefinger on the eyes, the pressure lasts throughout inspiration. Exhale deeply slowly decrease the pressure. It slows the heart rate, decreases anxiety.

 

3) EXERCISE OF BREATH

Focus on dimple of the neck, inhaling, holding the breath to push the chin toward the neck. Exhale and release the pressure. You have the same effects of exercise above. These two exercises are excellent for crisis tachycardia.

 

4) HUMMING BEE BREATHING (BHRAMARI PRANAYAMA)

  1. Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.

  2. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.

  3. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.

  4. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.

  5. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.

  6. Breathe in again and continue the same pattern 3-4 times.

It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect

 

5) GESTURE OF THE SUN AND THE MOON (CHANDRA SURYA MUDRA)

Seated in the position simple inhale. Exhale and bring your head forward. Inhale and turn right up to the shoulder. Exhale and rotate the head back. Inhale and turn left. Exhale and return to the start position. Repeat the contrary. Contraindicated for osteoarthritis extended to all the cervical vertebrae. Prevents the cervical, eliminates the headaches, strengthens the view, relaxing.

 

6) GESTURE OF THE BALI DANCE (NATYA MUDRA)

Seated in the position simple inhale. Exhale and bring your head forward. Inhale and turn right up to the shoulder. Exhale and rotate the head back. Inhale and turn left. Exhale and return to the start position. Repeat the contrary. Contraindicated for osteoarthritis extended to all the cervical vertebrae. Prevents the cervical, eliminates the headaches, strengthens the view, relaxing.

 

6) GESTURE OF THE BALI DANCE (NATYA MUDRA)

A) Focus on the navel. Perform 5 abdominal breathing (breathing inflates the abdomen, exhaling relaxes).

B) Focus on the chest. Perform 5 thoracic breathing. Inhale and stretch your arms slightly. Palms up. Exhale and bend your elbows getting closer as possible the wrists to the shoulders.

C) 5 breaths focusing on the throat. Inhale and raise your arms slightly, exhaling bring them on the head. Perform then again 5 thoracic breaths and 5 abdominal breaths.

 

7) POSE OF THE TREE (VRKSASANA)

First one way then the other. It tones the respiratory and nervous system. Develops the sense of balance and massage lightly the heart.

 

8) POSE OF THE LIBRA (TULITASANA)

Sit on your heels for 10/20 breaths. Increase balance. Good for the legs and ankles. Eliminates foot cramps.

 

9) POSE OF THE TWO CIRCLES

Standing with arms outstretched the arms rotate forming circles, first small, then larger and larger. Also run in the opposite direction. It strengthens the shoulders.

 

10) POSE OF THE SEAGULL (PAKSINASANA)

Palms up. Hold for 5/10 breaths. Exhaling come back straight. It strengthens the back and abdominal muscles, legs and spine, straightens the hunched shoulders.

 

BREATHINGS (PRANAYAMA)

1) BREATHING OF THE BEE (BHRAMARI PRANAYAMA)

Breathe deeply focusing on the throat. Both inhaling and exhaling make a buzz between the nose and throat like that of a bee.

2) CONTRARY BREATHING (VILOMA PRANAYAMA)

Exhale completely through the nostrils. Inhaling and retain the air for a few seconds. Inhale and hold ... ..and so on up to completely fill the lungs. Hold breath as much as possible. Exhale slowly and deeplyuttering the sound "ooh". Repeat several times.