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Kundalini yoga class for the backbone

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.

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Influence on the abdomen of proper breathing

The effect of breathing reaches further than the lungs and heart: it is impossible to move the diaphragm up and down without producing an effect on the abdomen. The increase of the thoracic space during inhalation acts on the inside of the abdomea and the intestines. As a result other organs such as stomach, liver, gall bladder and pancreas are massaged as they should be and without which they cannot function properly. This natural massage is absent in the case of obese people who breathe only with the thorax and who find abdominal breathing exhausting and unpleasant and therefore get increasingly fatter. Not only do they have a great deal of stale air in their lungs but these are only working with part of their surface.

The obese person also carries around digested food and it is nothing out of the ordinary to find that his intestines contain the remnants of up to six or more meals of the last 48 hours. These remnants which tend to ferment and putrify, consist of partly decomposed food. They become more and more poisonous, and when toxic gases or liquids are absorbed by the intestines they pass into the circulation where they produce devastating effects. The faeces become dryer and harder and through mechanical friction cause injury and possibly piles. It is therefore not to be wondered that in just those parts where the hardest and most poisonous faeces are carried around, cancer of the intestines is frequently diagnosed.

The obese person is aware of the results of this poisoning and tries to get rid of it by taking chemical laxatives which lead to explosive evacuation but create really an unnatural solution as they do not allow the body to work for itself.

Yoga Exercise: 12-Step Salute to the Sun

One of the versatile yoga exercises is the 12-step salute to the sun. Make it once or twice when you get up in the morning to help relieve stiffness and refresh the body. Various repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.

1. Position with your feet slightly apart, palms together, thumbs against your chest.

2. Breathe in deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Gradually exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can’t touch the floor, go as close as you can.) Bring your head in toward your knees.

4. Inhale slowly, bend your knees, and if your fingertips aren’t outside your feet on the floor, place them there. Glide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Then look up as high as possible, arching your backside.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Ensure your stomach is pulled in.

6. Exhale slowly, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the ground.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body – from the navel down – should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.

8. Breathe out slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V pose.

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your backside.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Gradually inhale, raise your arms up and stretch back as in position 2. Don’t forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

Yoga Equipment

Yoga is a demanding discipline for the beginning to the advanced individual.  The postures or asanas  are slow and steady and aren’t intended to be painful, but this doesn’t mean that they aren’t challenging.  Don’t extend yourself too much to cause discomfort.  With practice, you should see yourself relaxing into the stretches with no difficulty.

However, for new student there are a several tips when practicing yoga.  Relax and release all thoughts, before you begin to practice.  Turn off your cell phone and don’t answer the door, you need peace and silence.  Make sure you take a warm, relaxing shower and that you wear comfortable clothes that will allow you to stretch effortlessly.  You can use aromatherapy that will relax and help to clear you thoughts. You may need a yoga mat so you can rest on the pad and not slip and slide on the floor.  Check your socks and shoes are off and that your hair is either comfortable pulled back or no, whatever feels good.  Turn the lights low (or you can do it in the sunlight), whatever suits you.  Turn some relaxing music of nature, perhaps the seashore.  Ropes or belts are used to grab your legs and pull them into a better stretch, which should feel calm down. Blocks are used to prop yourself up and sit better or for standing postures.

Without the prop support, you may not be able to attain some postures.  Keep in mind that although the postures are important, performing them absolutely perfectly is not the objective.  Yoga is not just an exercise; it includes the intelligence, mind and the reflection in action.  These tools make it easier for you as a beginner in yoga, but you will find that eventually you will not need them.  A number of people prefer taking a yoga class so they are guided correctly.  There is nothing wrong with this, but keep in mind that only you can take your mind and spirit as far as it was meant to go, by yourself.