This is not actually a yoga asana, and I ‘m sure many of you have done this in your gymnastic training. It is very useful for building the strength of the lower back and abdominal muscles and toning the digestive organs. Continue reading “Y-06 Leg Lifts”

Assume the relaxation pose on the abdomen. Relax in this position and become aware of the movement of your abdomen as you breathe. Continue reading “Y-22 Cobra”

From the «relaxation pose», lift the right knee towards the sky and place the right foot on the left knee. Place your right arm perpendicular to the body with the palm resting on the floor. Let the left hand rest on the right knee and gently guide it towards the floor to the left until it meets bodily resistance. Continue reading “Y-41 Torsion”

With your right leg stretched out in front of you, place your left ankle on your right thigh. This will create pressure at the ankle, knee and hip simultaneously. Continue reading “Y-07 Ankle On Thigh”

After having performed the dynamic cobra for a few times we can begin to come up into the raised position and turn twisting to the right looking behind us without lifting the waist from the floor, as we exhale. We then inhale back to the center and then exhale twisting to the left as we exhale again. Continue reading “Y-23 Cobra with Turning”

From the lying relaxation pose, raise your arms up over your head, inhaling. Then as you exhale, bring the arms up from behind you and begin to lift your head, neck and back slowly with the breath. When you are fully sitting, straighten the spine and continue with your exhalation bringing yourself down towards the legs. The spine must remain straight as you attempt to bring the chest to the thighs. (Not the head to the knees – this comes later). Continue reading “Y-42 Forward Stretch”

Take the same «four-legged» position as in the previous exercise. Continue reading “Y-08 Cat”

The eyes are the windows of the soul. The eyes consume 80% of the nervous energy used by the senses. In these modern times where we have unlimited light all through the night, and where books, newspapers, magazines, television, movies, posters and much office work abound, our eyes are solely overworked. Continue reading “Y-24 Eye Exercises”

Sit on your knees. While inhaling, stretch your arms upwards and backwards over your head. Hold your breath while holding the stretch. Now exhale bringing your arms downwards touching the mat and sliding forward, lifting the buttocks off the ground so that the thighs come up to a 90 degree angle with the earth. Remain in this position with the chin and chest approaching the mat, while holding the lings empty (suspension). Continue reading “Y-43 Salutation to the Earth (Dynamic & Static)”

With the left leg bent ad the foot tucked up against the perineum, take your right leg with both hands and, keeping it straight, bring it up toward the head. Continue reading “Y-09 Knee To Head”