Kundalini yoga class for the backbone
December 5th, 2009 Posted in Yoga therapy | No Comments »This series of exercises will help your spine to self-correct, to keep the column in a correct posture and support your body as best as possible. Will strengthen your back and make it more flexible.
1) Sit in easy cross-legged. Grasp the ankles with both hands and inhale deeply. Inhale, arch your spine forward and open out, and well above the chest. With the exhale, arch your spine backwards. Keep your head straight so that it does not move up and down. Repeat 108 times.
Relax for 1 minute.
2) Sit in the knee. Place your hands on the legs with the palm facing down and in contact with the thighs. Repeat the motion a year earlier. Mentally repeating the mantra SAT NAM when you inhale and exhale. Continue for 108 times.
Relax for 2 minutes.
3) Easy grasp the shoulders with fingers facing forward and thumbs back. Inhale and twist your body to the left, exhale and turn your body to the right. The breath is long slow. Continue for 26 times.
Relax for 1 minute.
4) Easy clasped hands in the mudra of the close of the bear with the right palm facing down and left up. The hands are the height of the sternum, separated by about 10 cm from the chest, the arms are outstretched, straight and perpendicular to the floor. Breathing is a long slow and deep. You inhale lift your left elbow up, exhale when you wear it down and lift your right. The movement is continuous and constant. Imagine a pin that locks the hands to the sternum and an axis that runs through the arms and not pressed to bend. Try to not make the move “a cradle” and not move his head, only the arms move. Continue for 26 times. Then inhale with your arms parallel to the floor, exhale completely and, while holding your breath as you squeeze mula bandha (the contraction of the rectum, genitals and navel inward and upward). Now inhale and exhale.
Relax for 30 seconds.
5) Easy grasp so firm and knees, keeping your elbows very straight, begin to move forward and backward movement in the spine to ride the camel. Inhale forward, exhale back. Continue for 108 times.
Relax for 1 minute.