Y-55 Yoga Mudra

December 13, 2011

The yoga mudra may be considered the queen of all postures in that it gives the benefit of five categories of effects. To make the complete yoga mudra one must be able to sit in the lotus position with the legs crossed and the left ankle on the right thigh and the right ankle on the left thigh. (In the beginning, however, you may make the posture with only one ankle up and then repeat with the other ankle up. Or if that is difficult, just cross your legs naturally). Read the rest of this entry »

Y-54 Standing Torsion or Triangle Pose

From the relaxation position lift the arms so that they go straight out to your sides with the palms facing upward (so that you form a cross). Now without turning your hips or bending your knees, exhale bringing the right hand toward the left foot. It is not important to touch the foot but only to come as close as you can without forcing. Hold that position without breathing and then inhale coming back to the center. Read the rest of this entry »

Y-52 Full Bridge

This is simply an extension of the half-bridge. From the half-bridge bring your hands over your head and place them palms down next to your ears with your fingers pointing toward your shoulders. Now push up and place the top of your head on the floor. Read the rest of this entry »

Y-51 Nauli

Nauli is not a beginner’s exercise; actually it is a cleansing exercise for the digestive system. It is presented here, however, because it is, in a sense, a development of the abdominal lift. Read the rest of this entry »

Y-49 The Spinal Twist

Sit with your left heel tucked inside underneath your buttocks and the left knee facing straight out in front of you on the floor. Bring the right foot over to the left side of the bent knee. Stretch the left arm over the upward bent right leg and place the arm parallel to the leg with the hand against the ankle. Bring your right arm around behind you, placing it across the small of the back. Twist your torso, neck, and head to the right as much as possible, keeping the back vertical to the floor. Breathe deeply with the chest and look as far behind you as possible. Read the rest of this entry »

Y-48 The Snake

The «snake» is an excellent movement for beginners of yoga as well as for all those who have inflexible spines. (Unless you can touch your chest to your thighs, and also feel comfortable in the Cobra, you can use more flexibility in your spine). From the «relaxed standing position» let your head fall back, and while keeping it back begin to lower the torso towards the legs. Begin your movement from the lower back and keep the chest and head up until you are almost completely down, then let the head drop forward and relax. Exhale as you go down. Then on the inhalation begin to lift the back from the waist first, letting the chest, shoulders, head and arms hang loosely downward until you are almost completely up. Then allow them to come up and back as a part of a natural movement. Read the rest of this entry »

Y-47 The Fish

The «fish» is the counter posture to the «shoulder stand» and «plough» and should be done following them. From the «relaxation pose», lift your upper back and shoulders and bend your neck back so that the top of your head rests on the mat. Relax your arms by your sides with your hands resting on your hips. Relax all of your body as much as you can in this position. Breathe with the abdomen. Read the rest of this entry »

Y-46 Stomping

Stomping one foot and then the other on the floor, helps us to send a vibration into all the bones of the body and thus into the centers of red blood cell production. This should start out as a slow movement, consciously emphasizing the downward pulse of the foot as it hits on the floor. It can then gather momentum, simulating a Spanish dancer, who stomps his feet quickly in harmony with the music. Of course one should not overdo it or become exhausted. One can start with 10 stomping movements and gradually over the months increase it to 50.

Benefits: This vibration stimulates the bone marrow centers fo red blood cell production.