How to do yoga at home for beginners?
August 24th, 2011 Posted in yoga poses
First sit in a quiet home, without too much light, no music, maybe a candle.
Put your back straight, pelvis sitting forward in your seat, begin to perceive around you, the floors, walls, windows, take the pleasure to receive all that comes to you, sounds smells, without name them or any judge.
Just go out and collect the mind and how “reflection” of the brain because the brain work in two modes antagonists: thinking or feeling.
While India tells us that to “be” must stop thinking and let you compare this with the sublime idea of the basic philosophy that says much poorer.
The practice of this yoga session is a must, as any practice of Yoga is conducted in an intention of offering. Give it all to something that is beyond you, love, peace in the world or God.
It begins with a Pranayama, just for a break with the day and start slowly by contacting our breath, for those who have time or want to wake up (morning practice) a set of 12 sun salutations sports, art is good before pranayama.
1. Nadi Shodana
Also in the sitting posture of your choice, back straight, place the thumb of right hand on right nostril and ring finger and little finger on left nostril. Index and middle fingers on the forehead.
We begin by exhaling through the nose 2
And here begins Shodana Nadi:
You breathe for 5 seconds on the right (left nostril blocked)
Is changed to expire next!
Therefore expires 10 seconds left, very slowly.
Inspire 5 seconds left
Is changed to expire next!
Right expires 10 seconds
Inspire right 5 seconds.
Here is a cycle, it must be done 10.
In attempting to lengthen the breath each time a little more.
Caution needs to be fully breath inaudible, does not force a clogged nostril, nor with the throat, instead let the breath come and go as slowly as possible, awareness rising in the next breath that inspires the body and the descent into the body.
Minutes after a break to let this pranayama the breath and energy spread in the body.
Find the perception of things around you, try to lighten physically with attention upward.
For those who have come to my classes, place the contraction of the lower (mula bandha) and presses the tongue against the palate, tip of the tongue between the teeth (jiva bandha)
Without these early bandha is not really yoga.
2. Trikonasana: Triangles
Stand, as you exhale lean forward keeping your legs straight, relax your upper body, arms, neck.
And inspiring back with outstretched arms to carry them think and opening the right foot of at least 1 meter of the left foot.
We begin by looking at the thumb of his left hand and both feet are turned to the right. The right foot turns 90 degrees to the left as he can.
At the end, down the side (like the back and the back of the hands were up against a wall) and bring the fingertips of the right hand outside the right foot at the ankle and head spin toward the ceiling. If the flexibility does not allow this, ask the right hand on the right tibia.
The two arms form a straight line and vertical part of the right ankle and ends with the fingers of his left hand stretched upward. The staring point for a vertical straight line formed by the arms.
Stay on time and then inspiring, go bust, arms and legs still apart and feet return to the body axis.
Turn the feet to the left, exhaling down the left side.
To exit the posture, back on the inspiration and bring the left foot to right foot and left hand to right hand.
In the posture watch the game subtly energy, which leads to the nostril and become aware of Ida or Pingala
Then stand listening to the digestive fire, which has awakened.
Trikonasana is a posture of “therapy” it increases the digestive fire, she developed a high resistance to external physical and mental preparation for the following positions.
3. Vrikshasana: The tree
Standing start by looking at a ground point on the axis of the right foot.
Then bend the left knee to ask his left foot against right thigh, heel against the perineum.
To keep the foot and does not slip, try the knee below the foot
Calm breath and let it.
Feel the breath opens the right side and the energy that moves up and down the back, see a yellow square on the ground in a great stillness of the eyes.
Change sides after a few minutes.
The balance requires us to be present, it often falls due to mental agitation or disruption of consciousness of the moment.
Receive standing, eyes closed once income passes the vertical position by the energy center of the earth (Mulhabanda) and also a connection with something infinitely above our heads, beyond us and enlightens us.
Pause 2 minutes sitting on the floor
4. Kurmasana: Turtle
Sitting on the floor, place the soles of the feet against each other. Knees fall to the ground.
Place your hands between your legs to land on top of the foot.
Soft spine forward and dropping his head to the feet.
Raise the breath of the base (mulh banda) into the front to inspire.
Then breathe in the feet coming down is cut in half and joined the base inside of the legs. Allow the breath to stop at full or empty, up or down, as long as he wants without retention is a natural suspension that should appear by the concentration in the path of breath.
Focus only on the path of breath and slow!
Trying to sleep …
It can also live in isolation this posture. Aware of the world around us, eyes closed and during the descent back into the pose perceive the world disappears like a turtle that enters its members …
Pause a minute. Leave posture dissipate and listen back posture that is still present. Awareness of energy centers called upon.
5. Tolangulâsana, posture balance
The pendulum is one of those postures that develop a good mental stability, inner strength and courage. It helps balance the polarities of energy.
Sit on your heels in the position of the diamond, keep your eyes closed, visualize the central axis (sushumna, the Ida and Pingala nadi (left and right) and Manipura chakra, the energy center of the belly.
Open your eyes, fix a point in front. Driving the breath in the belly chakra.
Lay the bottom left of the feet, hands still flat on the thighs.
Exhaling hug your fingers or put their hands against each other, thumbs crossed on his hands.
Inspiring take over the head, set always the opposite.
Remember to breath lungs full, feel heat and power in the abdomen, using the mantra “Ram” and the inspiration for the retention of the lungs full, “kshama” during expiration.
Exhaling as much as possible to look on the right side without starting forward or backward and turning her head toward the ceiling in order to set a point.
Keep the posture 4 or 5 minutes, then pulling the arms back up, and release. Feel the stretch across the next breath the other hand, observing the play of energy in the body by the characteristic asymmetry of the posture.
Observe a moment the sensation of the asymmetry energy and breath in the body, then to the other side.
Pause for 2 minutes
6. Viparita Karani Mudra. The action reversed
It is a mudra, a gesture which the search for internalization is strong.
All the internal organs is regenerated and maintained in good condition, the nectar (amrita) is not consumed by fire of the belly (Manipura), staying in the head he brings knowledge and longevity of life.
Lie on the floor, arms against the body, the legs against each other.
Ending up in the legs
Search the largest physical immobility and breathing. ViSamaVritti Pranayama
1 inspire inspire
2 time expires
2 idle time
Retention in the throat, see a ball and become the black ball.
The move reversed us out of our time and our space.
Keep the posture for a long time (10 min)
Pause 2 minutes elongated on the back.
7. MATSYASANA: Fish
In the starting position is in the lotus, or soles of the feet against each other, or straight legs.
Place a bend after another on the floor and arch your back until the top of the head touches the ground, separate the codes. The spine is curved equally.
If you are in Padmasana (lotus), grab your toes with your hands, if not, join the palms on the chest or pelvis.
Hold the posture for as long as you are comfortable.
Using elbows for support, slowly return to the first position.
In the posture the breath slow down and put a rhythm ViSamaVritti Pranayama.
An inspiring time
2 time expires
2 idle time
The posture of the fish used to connect the archetype of the fish and therefore know not a breath can be kept long, the fish do not breathe with lungs …
It uses vibration Svadhisthana cakra and can calm all musculoskeletal pain and purifies the water and regenerates the body. It is said that she heals all diseases. It also stimulates virtually all energy centers, it blocks ida and Pingala and opens partially Susumna
Keep the posture for 5 minutes.
Pause 2 minutes sitting on the floor, back straight.
8. Pascimottanasana: The clip
“Having extended the legs on the ground, straight as sticks must grasp both ends of the feet with his arms and placing the forehead on his knees, remaining in that position is what is called Pascimatãna .
This asana preeminent Pascimatãna vital current circulates in the back of the body. It revives the digestive fire, thinned the belly and gives health “(Hatha Yoga Pradipika).
It can work on the first 3 centers in the body and for the advanced yogi, it opens the heart as it activates the zone blocking Udana Ida and Pingala and immobilizing prana and apana.
Susumna then starts to vibrate and the energy can go into it.
Hold the position 5 or 10 minutes, then break two minutes sitting on the floor with your back straight.
9. Matysendrasana Ardha: The half-twist
Put your right foot flat on the ground outside and to the left knee. Move your left leg and place left heel next to the right buttock.
The buttocks must remain on the ground.
Inhale while pulling back up. In a clockwise (CW clockwise) raises his right hand flat on the floor behind his back and left arm passes over your right knee to catch the right foot or tibia, the head turns to the right, the eyes are open.
Feel the energy in the left side and the left nostril that opens.
Keep
Breathe without moving, then an expiration defeat posture
Hold the position five on one side and then to the other side and finish with a 2 minute break sitting on the floor with your back straight.
10. Bhujangasana: The Cobra
Lie on your stomach, put his forehead on the floor and place hands on the sides, just below the shoulders. The tops of the feet touch the ground.
On one end to lower energy in the center of the base (malhadhara) and remain empty to tickle the energy of the base.
Inhale when the body requires and really lift the chest with the hands. Loosen the back, open the chest abdomen with the breath, tilt your head back and look up. Remove the head or shoulder even opening the chest.
Breathing calms down and becomes almost inaudible. Stay a few minutes or more and exhale to return to his stomach. On an inspired move on her knees, back pulled up.
Feel the energy forward and open up, then ask when the energy down the forehead to the ground to prepare for pranayama and relax back.
11. Anuloma PRANAYAMA
This is one of three major techniques of breathing in stages in which the bearings are executed only on inspiration, expiration being free (the other two techniques are pratiloma pranayama, pranayama and anuloma-viloma).
For Anuloma, inspiration is through the two nostrils freely.
Inspiration can be made at once or in stages interspersed with retention levels and volunteers in each of energy centers (root of the spine, pubic bone, stomach, heart, throat and forehead).
In each center looping to activate the corresponding Bija mantra (LAM, VAM, RAM, YAM, HAM, OM). OM in the front is constant and loop-free, as long you can keep full. The goal is to raise the energy centers in the centers it unfolds in front and above the head.
Make this pranayama 5 or 10 minutes.