Kundalini yoga class for the backbone
December 5th, 2009 Posted in Yoga therapyThis 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.
6) In easy flow during inspiration shoulders up and then let them fall as you exhale. When you drop your shoulders cast him altogether, the motion shall be accompanied. Do this for less than 2 minutes. Then inhale, hold your breath for 15 seconds while keeping the shoulders up. The end gently exhale, inhale and exhale again.
7) In easy start to make the slow turnover of the neck to the right for 5 times, and then left for another 5 times. Then inhale through the head upright and gently exhale.
8 ) In easy clasped hands in the grip of the bear at the throat. Inhale, hold and squeeze mula bandha, exhale, hold and squeeze Mula Bandha. Now bring your hands in the same mudra over the top of the head. Again inhale, hold and squeeze Mula Bandha, then exhale, hold and squeeze Mula Bandha. This complete cycle is repeated 2 times. Then inhale with your hands parallel to the floor at the throat and exhale, relax your location.
9) It enjoys rock put your hands above your head in the grip of Venus (outer right pinkie for women, external left pinkie for men), the indices are straight in touch. Keep your arms stretched up to touch her ears and her back very straight. Now do Sat Kriya for at least 3 minutes.
Where there is recited Sat focuses on the third chakra and contracting the navel inward and upward. While reciting Nam completely relaxes the navel and the focus is on the sixth chakra. Imagine a light beam is driven from the navel to the third eye and that this comes out to infinity. The cycle continues, the concentration is strong and constant.
Eventually you inhale and contract Mula Bandha, concentrate on the top of the head and bring your whole body tense up. Gently exhale, inhale and exhale again. Relax position.
Sat Kriya is called the pearl of kundalini yoga. He recommends the practice to those who already know the technique and has practiced at least a first time under the guidance of an expert.
10) Relax completely on your back in Savasana position, with legs slightly apart, arms about 20 cm away from the sides and palms facing upward. The body and head should remain in line and enjoy a total abandonment.
Swimming is an excellent non-impact exercise that helps to strengthen the core muscles and will complement your yoga work out, so go get your on.