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Yoga, Meditation, Physical Exercise

 

Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

 

Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

 

Yoga, Meditation, Physical Exercise postures with Benefits

Yoga, Meditation, Physical Exercise, the Indian tradition that focuses on both the spiritual and physical awareness of the body, uses specific exercises and postures to help the individual achieve quietude and harmony. There are many different types of Yoga, Meditation, Physical Exercise postures, and many different types of Yoga, Meditation, Physical Exercise - including bhakti, jnana, karma, kundalini, laya, raja and hatha Yoga, Meditation, Physical Exercise, which is very popular in the West. Yoga, Meditation, Physical Exercise is very self-contained, in the sense that it does not rely on expensive equipment to be able to do – a mat and some comfortable clothing will usually be adequate for all types of Yoga, Meditation, Physical Exercise postures.

Yoga, Meditation, Physical Exercise exercises requires that the person places themselves in various postures, or asanas, to strengthen and align the spinal column, thought to be the location of the chakras, or the body’s centers of energy. Different Yoga, Meditation, Physical Exercise postures are thought to tap in and release certain energy points in the body if done correctly. It is always advisable for the beginners that they do not strain their bodies to do too much at first; for the aim of Yoga, Meditation, Physical Exercise is not to be able to do all the postures, but to learn how to do the one’s you can, correctly.

All Yoga, Meditation, Physical Exercise instructors teach how to ally the breathing to the physical movements, but some will spend more time than others on breathing exercises, rather than the Yoga, Meditation, Physical Exercise postures themselves. Many Yoga, Meditation, Physical Exercise instructors include some form of simple meditation in their lessons, and some will spend some of their time discussion the philosophy behind the discipline.

There are a few different Yoga, Meditation, Physical Exercise postures that are popular amongst the asanas, and include the eagle posture position, the seated spinal twist, and the tree posture. All of these exercises are fairly basic and require little strain on the body.

The eagle posture position relaxes the neck and shoulders while opening up the chest. The spinal twist helps to alleviate pressure in the mid and lower back, promoting relaxation and allowing the creative energy to flow. The tree posture focuses on achieving stability, strength and balance. All of the Yoga, Meditation, Physical Exercise postures require use of the breath to complement the stretches.

Aside from the benefits of a mentally and physically integrated approach to wellness, Yoga, Meditation, Physical Exercise is particularly effective because its fundamental teachings can be applied to all aspects of life. So, unlike setting aside an hour, separate and different, from the rest of the day to exercise, practicing the different Yoga, Meditation, Physical Exercise postures and techniques can become a way of life – an integral part of a more holistic, balanced life.




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