Tuesday, January 8, 2008

Simple Yoga

The most important relationship between women and yoga is that the latter prepares them for a healthy lifestyle while simultaneously conditioning their mind.


Yes, any woman keeping normal and good health can practise yoga. Of course, they will have to take into consideration their age, physique and regular activities at home and outside.


Yoga can be especially beneficial for women. Superfluous flab can be cut down and the body developed symmetrically. Yoga improves figure, imparts energy, and relieves stress.

Here's easy exercises that bring flexibility to your spine and rejuvenate your brain:

Lotus Pose (Padmasana)

Excellent meditation pose. Helps you relax, be more comfortable and alert .Sit on the floor in an easy crossed- leg pose. Clasp hold of your left foot with both hands and bring it high onto the right thigh, up into the groin. Bring the right leg over the left and place the right foot in the left groin. This is the full Lotus Yoga Asana. Uncross your legs and try it on the other side. To avoid becoming confused about which leg goes where, remember that the leg you uncross first is the first leg to cross on the second side.

Mountain Pose (Tadasana)

Promotes experience of stillness, strength, relax power, and immovable stability. The position has two primary lines of energy radiating outward from your center: one line moving upward through the spine and one line downward through the legs. Your hips will be in cat tilt.

Triangle Pose (Trikonasana)

Laterally stretches the spine, tones spinal nerves, helps in the proper functioning of the digestive system. Makes the body feel lighter. Stand with your feet well apart (about 3-4 feet). Point your left foot to the left, and your right foot slightly to the left. Stretch your arm out at shoulder level and bring the right arm straight up, against your right ear. Now inhale. As you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right.

Tree Pose (Vriksha-asana )
Regular practice of this posture will help focus the mind and cultivate concentration (dharana). Stand with the feet together and the arms by your sides (see the tad-asana.) Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible. Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths. Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Single Leg Raise
Prepares the body for asanas. Strengthens the abdominal and lowerback muscles, trims the waist and the thighs. Inhaling, raise the right leg as high as possible; then exhaling, lowers it. Repeat with the left leg. Perform three times. Inhaling, raise the right leg then clasp it in both hands and pull it toward you, keeping your head down. Take a few breaths. Now raise your chin to your shin and hold for one deep breath; then, exhaling, lower the head down. Take a few breaths.

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