This dynamic exercise has many benefits and can be incorporated into one’s daily routine. When done morning and/or evening, it increases the flexibility of the spine and all other joints; it increases the blood flow thus cleansing the arteries and stimulating the heart; and it cleanses the lings and increases their breath-capacity through deep breathing. Muscles are stretched and awakened, lactic acid and resulting fatigue are eliminated. Continue reading “Y-45 Salutation to the Sun”

It is best if you can learn the exercises which are recommended for your specific self-therapy from an experienced yoga instructor. He or she will be able to guide you in the rate, rhythm and duration of each movement. Continue reading “YG-02 General guidelines for performing exercises”

Bend your knees, placing your feet next to your buttocks. Keeping the shoulders and neck relaxed, lift the buttocks into the air and hold them there. Breathe slowly and deeply with the abdomen. Continue reading “Y-11 Dynamic Half Bridge”

Sit in the kneeling position. Place your hands palms down on your knees with the arms straight. Now exhale all the air from your lungs, open your mouth and stick your tongue out and down toward your chin as far as you can. Continue reading “Y-28 Lion Pose”

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.

1. DO NOT FORCE YOUR BODY under any circumstances. No matter how many times we say this to people, they just keep on doing it. They have been programmed to believe that the most, the biggest and the fastest are the best. They want to push their bodies right into the exercises, whether the body likes it or not. Continue reading “YG-03 The following guidelines should be followed”

This is a preparatory movement for people who are beginners, stiff or have back problems. Eventually the static torsion can replace this. Continue reading “Y-12 Dynamic Torsion”

Place your mat or blanket close to a wall or any vertical surface. Lie down on your back, with your buttocks close to the wall and your legs resting upward on the wall. If you find it more comfortable, or want to bring more blood to the head and neck area, then place a pillow or two underneath the buttocks. Now there are various stages one can perform according to his needs. Continue reading “Y-29 Half Shoulder Stand”

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. Continue reading “Y-47 The Fish”

If there is no yoga instructor or experienced person in your area to guide you in selecting an effective series of exercises, breathing techniques and deep relaxation best suited to you, do the best you can with the following guidelines. Be aware, however, of the fact that no guideline is absolute and that each body has different needs and each person a different life-style which may or may not allow him to abide by the guidelines given. Thus, you will have to be creative and resourceful in seeing how you can apply these techniques to your life. Continue reading “YG-04 Creating a series for yourself”