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. Continue reading “Y-52 Full Bridge”

SUN SALUTATION BREATHING is a series of exercises in which we use the movements of the arms to open up the chest cavity. We stand with the body as straight and relaxed as possible. Our palms are placed together in front of our chest. Then as we inhale, we interlock the fingers and turn the palms away from the body as if to push something away. The inhalation takes place slowly until the full extension of the arms, which remained joined at the fingers. Continue reading “Y-02 Sun Salutation”

Sit on your knees in the Japanese style. Let your head fall back and reach your arms behind you, resting your hands on your ankles or on the floor. Continue reading “Y-18 Camel – Better with the guidance of a teacher”

This looks to be a simple position and it is; but it is very effective and useful as a way to relax and regenerate the body quickly. Whenever you are tired or upset and don’t have the time or ability to exercise or meditate, assume this position for 5 to 15 minutes and you will be totally refreshed. Continue reading “Y-37 Prayer Position”

This posture will require some strength in the arms as well as balance. Continue reading “Y-53 Peacock Pose”

BREATHING SALUTATION is very similar to the previous exercise. Continue reading “Y-03 Breathing Salutation”

With the legs spread about twice the width of the shoulders, bring your left arm straight up so that the inside touches your left ear. Keeping your body in a vertical plane (do not bend forward or backward), inhale and bend to your right side. Continue reading “Y-19 Sideward Bend”

Lie on your back with knees bent and feet near the buttocks. Take a deep breath and then exhale ALL of the air from your lungs by contracting the abdomen, ribs and chest. Then, while keeping the lungs empty, expand the ribs to the side and thus causing a vacuum that sucks the organs upward. Then push the abdomen out, and pull it in again, over and over until you feel the need to take an inhalation. Continue reading “Y-38 Abdominal Contractions”

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. Continue reading “Y-54 Standing Torsion or Triangle Pose”

Assume the «relaxation pose» on your back – that is with the body relaxed as much as possible, eyes closed, legs straight (but not tensed), arms relaxed by your sides with the palms facing upward, and the head lying relaxed in straight alignment with the spine. The concentration is on the flow of breath with abdominal or full rhythmic breathing. Continue reading “Y-04 Wind Relieving Posture”