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). Continue reading “Y-55 Yoga Mudra”

From the «shoulder stand» slowly bring the legs down behind your head, resting your toes on the floor if you can. Hold this position, relaxing your arms on the floor behind your back. Let your eyes be closed and place your attention on the most tense or stiff areas. Relax them. Continue reading “Y-05 The Plough – Better With Guidance Of Teacher”

Sit on your knees in the Japanese style. Keep your body straight, shoulders back but relaxes. Breathe deeply and slowly with your concentration on a fixed point in front of you. Continue reading “Y-21 Cow’s Head Posture”

From the relaxation pose on the abdomen, place your chin on the mat in front of you and lift your legs behind you, bending your knees. Take the ankles in your hands and slowly lift with an inhalation into the air. Hold yourself taunt like this, becoming aware of and relaxing the muscles of your spine. You may hold breathing – or come down with the exhalation as in other dynamic postures. Continue reading “Y-40 The Bow”

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”