Also, when we stretch the spine in an inverted position there is a change in blood flow to the brain and it has been shown to have a positive effect on mood and depression. Triangle posture. This is the 2nd wide-legged posture and just like the previous is great for hip flexibility.
It is a hip opener, shoulder and chest opener and spine twist at the same time. Many styles of yoga have a triangle posture; this one is unique because you use a lot of core strength to hold your upper body in the correct position of twisting while stretching up, resisting the urge to rest a hand on the floor or an elbow on a knee. Standing Separated Leg Head to Knee. This is the last of the wide-legged postures all of which help to tone and strengthen all major leg muscles while also improving flexibility.
It is a forward bending compression posture where by you compress the front side of the spine and stretch the back. When we squeeze the front side of the body while stretching the backside it has a positive effect on the immune system. Also when we tuck the chin to the chest we create pressure on the front side of the throat, which is beneficial for good functioning of the thyroid and parathyroid glands. Tree Pose and Toe Stand are the last standing positions before we start the floor series and they are the last opportunity to work on balancing on one foot.
First you do Tree Pose, where you work on the flexibility of the hip, knee and ankle of the leg that you hold up. The toe stand should only be done when; you are able to keep your heel higher than the level of your pubic bone, you can easily maintain a straight solid standing leg, your hips are level with the floor and you can keep the vertical stretch on your spine.
When the teacher sees you doing all of these things, they will let you know you are ready to begin the toe stand. This might not seem like a posture, but it is one of the most important postures we do and you will do it between almost every posture throughout the floor series, at least the ones where we are laying on the back. This is a relaxing posture. You are meant to hold absolutely still to allow the blood circulation to have as little resistance as possible and work to relax and slow your breathing.
You keep your eyes open in order to stay focused and present with what you are doing. This pause and stillness is where we can maximize the benefits we get from the yoga practice. Be still, be aware and breathe in and out through your nose. Wind removing pose.
This is a forward bend from the hips, which promotes blood circulation to the hip joint, flexibility for the hip joint and also provides a gentle lower-back stretch. We perform the posture by first bending the right knee, then the left and then both.
By doing it in this particular order you create pressure on different parts of your abdomen, which improves the health of your digestive system. This posture also prepares you for all the next postures, which are done on your belly. This is a transition posture and you will do it again 13 more times before the end of the series. Each time you do the sit-up there is a sharp double exhale, through the mouth, at the very end of the sit-up when you to touch your forehead to knees.
The exhale at the end of the sit-up, when you are folded in half, has the benefit of sucking your abdomen in further to massage your internal organs. Be sure to pay special attention to the use of your legs in the sit-up; they must always be straight, from contracting muscles locking the knees and squeezing together to use the inner thighs to help support the lower back in this movement.
Cobra posture. This is the first of the back strengthening series, where by you compress different parts of your spine by muscle contraction. The cobra pose is meant to compress the lower back and squeeze your kidneys.
The better you are at stretching your legs, locking your knees and squeezing your legs together, the more effective you are at contracting the muscles along your spine and creating the pressure in the right place. Locust pose.
This can be a confusing one for many in the beginning. Stretch your arms as far as you can under your body in a volleyball position so you have a large platform to push with. When you are able to push with your arms acting as one straight piece you can more effectively push your chest and shoulders into the floor and lift your leg s.
We first do the right leg and left leg separately to prepare for lifting both legs off the floor. When done properly this posture can eliminate symptoms of RSI of the hands, wrists and elbows.
You learn to create the bend in the upper part of your spine and therefore strengthen the surrounding muscles. Full locust pose. This is the 3rd of the back strengthening series and is meant to create pressure in the middle part of the spine. Bow pulling pose. This is the last of the back strengthening postures and is meant to create pressure in the whole spine, top to bottom. This is a big stretch for the front side of the body while strengthening the muscles along your spine. All you have to do is kick as hard as you can, look back as far as you can and remember to breath.
Fixed firm. If you do have knee or ankle injuries you just take the steps much slower and over time things will improve.
Half tortoise. This posture is deceptive because it looks as though it could be a very passive and easy posture. However, there is the constant stretching forward of your arms, squeezing together of your legs and feet in order to create an active stretch along the entire spine. Also the head is slightly lower than the heart so we flood the brain with fresh oxygen rich blood, which has been shown to help with sleep disorders or jet-lag.
In this posture we are trying to create an even backward bend in all parts of the spine, not just the easy parts to bend backward, like the lower back or the neck. Instead you work to create space between all of the vertebrae and then back bend. This posture does have the tendency to make some feel dizzy, just go slow, keep your eyes focused on one point and remember to breath. After doing the deepest back bending compression we move the spine in exactly the opposite direction with a top to bottom forward bending compression.
The goal is to create an even stretch along the entire back side of the spine from the head to the tailbone. You also create a deep compression on the front side of the body, which massages all of the internal organs and promotes better functioning of the digestive system.
These postures are performed directly one after another before completing the 2nd set of both. When performing the right side and the left side of separated leg head to knee; you are creating again a deep forward bending compression, same as you just did in the previous posture, with the rabbit.
However, you do so with the outstretched leg, which is a good hip opener, but the emphasis of the posture is the rounding of the spine. Bikram Yoga Poses In Order. Stand straight with your feet together. Bikram Yoga is an amazing ninety minute class scientifically designed to work every muscle bone joint ligament tendon gland and organ in the body. Down below is the correct order. Ardha chandrasana with Pada hastasana - Half moon pose with hands to feet pose.
The Bikram Yoga practice sequence is a minute class comprised of two breathing exercises pranayama and 24 poses asanas each performed twice.
Students are not adjusted by the teacher but are expected to adjust themselves using the mirrors. Bend at your waist and lift your right leg up towards your chest by bending at the knees and cupping your palms around the sole of your foot. With this East-West combination Bikram Yoga has beneficial effects for all sorts of typical Western health problems caused by stress overeating poor posture and a hectic lifestyle. Pranayama is the movement of Qi throughout the body using the movement of breath.
There are potentially hundreds of different pranayama techniques found in yoga however in Oriental yoga there is not a great deal of importance placed on practicing any particular pranayama techniques. Feet together toes and heels touching knuckles to the chin at all times. Each asana also has specific benefits which are summarised over 26 separate and extensive pages of benefits. Each stage is accompanied by detailed photos, which may be enlarged for easier viewing.
Beginners can read more about how easy and accessible this series is and what to prepare for by clicking here. A fully mirrored studio allows students to self-correct and practice correct alignment. The Through our scientific nature of the sequence and the heated room, plus a regular association with practice, ensures depth will come.
Why not check out photos of students Amazon. Click on each thumbnail below to navigate to the specific page. With the toolbar you can search the web, using their amazing search engine, right from your toolbar.
Start with Pranayama breathing 1. Standing series 2. Arda Chandrasana, Padahastasana 3. Utktasana 4. Garurasana 5. Dandayamana Janushirasana 6. Dandayamana Dhanurasana 7. Tuladandasana 8. Dandayamana Bibhaktapada Paschimottanasana 9. Trikanasana
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