Iyengar Yoga the Integrated and Holistic Path to Health by Tommijean Thomas Dr

Author:Tommijean, Thomas, Dr [Tommijean, Thomas, Dr]
Language: eng
Format: epub
Tags: Essai, USA, Yoga Iyengar
Publisher: Democrite - Giga
Published: 0101-01-01T00:00:00+00:00

Process: Sit on a chair with the feet apart. The distance between the legs should be sufficient to allow the torso, waist, and stomach to move forward and between them. Shorter students might like to lift the legs by placing blocks under the feet.

As you inhale, extend the upper body up (spine, chest, neck, and head). As you exhale, move the body between the legs and down towards the floor.

Allow the head to hang down, letting go of all the tension in the neck.

Fold your arms, clasping the elbows with the hands.

Maintain firm contact with the feet on the floor, while completely relaxing the legs, torso, neck, and head.

Take 5-10 smooth cycles of breaths. Anticipate coming up and out of the pose.

As you inhale, release the hands from the arms and place them on your thighs. As you exhale, extend the head and chest forward. Continue to breathe consciously as you come up to an erect sitting position. Remain there for a few breaths, allowing the internal system to acclimate itself to being vertical.

Activity: Be aware of bending forward and rolling your body over the pelvic girdle.

Gently extend the lumbar and thoracic spine. Round the spine fully.

Passivity: Completely relax the legs, torso, neck, head, and face. Make the breath calm and smooth.

Focus: Focus on letting go and being still.

Double Check: See that you are sitting evenly on both ischial tuberosities, thus, creating stability.

Keep the feet evenly in contact with the floor.

Endurance: Hold up to 2 minutes.

Value: This pose relieves tension in the neck.

It allows free flow of venous blood from the heart to the neck and head regions.

It aids digestion, helps to eliminate flatulence, and is soothing to the lower back.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.