Place your hands on a horizontal bar and let your legs relax as they bend at the knees allowing your weight to pull the spine downward, opening the space between the vertebrae. Continue reading “Y-26 Hanging from a Bar”

One may remain in this position, sometimes with the head resting on the right side and sometimes on the left, for 1 to 5 minutes allowing the blood and energy to flow to the chest area. It is better to do the salutation to the earth as a dynamic exercise a few times before remaining in the static position. Continue reading “Y-44 Salutation to the Earth (Static)”

Yoga exercises have a very positive effect on all the systems of the body. What are the mechanisms through which these changes occur? Below we shall discuss some possible answers. Continue reading “YG-01 How Yoga exercises produce their positive effects”

Lie on the abdomen with your head turned to either side. Let your arms be relaxed behind you with the palms facing upward. Breathe slowly and deeply with the abdomen. In this way you will feel the abdomen pushing into the floor as you inhale and coming up into your body as you exhale. Continue reading “Y-10 Dynamic Locust”

From the «relaxation pose» begin to slowly lift your legs (bend your knees if you are a beginner or have difficulty coming up) into the air. Then slowly (try not to jerk) lift your back up so that the body is vertical to the ground. Support yourself with your hands on the lower back and the elbows on the floor. The chin should be resting on the upper chest. Continue reading “Y-27 Shoulder Stand”

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.