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”

This posture may be made dynamically at first and then held as a static posture as one becomes more flexible. From the «relaxed standing position» with the feet together, clasp your hands behind your back (with the fingers interlocked so they are between the hands). Continue reading “Y-20 Backward and Forward Bend”

From the standing relaxation position, simultaneously bring your right arm straight up in front of you, as you inhale and come up onto your toes. Stretch upward while holding your breath. Now simultaneously exhale, lower the arm behind you and come down onto the heels. These movements should be slow and graceful. The eyes are open and concentrated on a point in front of you for greater balance. Continue reading “Y-39 Upward Stretch”

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”