Sit again on your calves and ankles and place your elbows before you on the floor close to your knees. Then come onto all fours and place your head between your two hands. Continue reading “Y-14 Dynamic Rabbit”

Head Roll

The body is standing with the arms, shoulders and fingers relaxed by the side. The muscles of the abdomen should be relaxed and the eyes closed. With a sense of inner concentration begin to allow the head to roll in a circle around the base of the neck. Let the neck muscles stretch as you rotate the head very slowly. As you are bringing the head up and back, inhale. Exhale as you are allowing it to fall down to the front. Continue reading “Y-31 Head Rotations”

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. Continue reading “Y-49 The Spinal Twist”

These movements are to be done – with a few exceptions – slowly, paying equal attention to the breath and body. There should be a harmony of motion, like a slow-motion dance. Continue reading “YG-06 Dynamic exercises”

Lie down on your back on a comfortable mat, carpet of folded blanket. Place your arms close to your body with your palms resting against the sides of your thighs. Continue reading “Y-15 Dynamic Half Fish”

From the Full Bridge use your hands to lift your body up into the air so that your whole body is bent in a backward arch from your hands to your feet. Continue reading “Y-32 Wheel”

With the feet placed a shoulder width apart, bend slightly forward with the spine and head straight and hands resting on thighs. Continue reading “Y-50 Abdominal Lifts”

It is important to begin the series of yoga exercises with a few minutes of one of the relaxation positions. (There are standing, lying on back, lying on abdomen and sitting relaxation positions). Continue reading “Y-00 Standing Relaxation Position”

The balance of the physical body is a mental-neuro-muscular function which requires simultaneous balance of the forces of the mind and the body. For this reason they are beneficial in bringing a harmony and poise to the movements of the body-mind. They also tend to correct the body posture and walking and sitting habits which are often unbalanced. Continue reading “Y-16 Balancing On One Leg”

Shifting all your weight to one leg, bend the other leg at the knee bringing the ankle and placing it on the opposite thigh.

If this is difficult, try to place the sole of the foot against the thigh.

The hands may be placed palms together in front of your heart or over your head.