These different hatha yoga positions and vinyasa exercises are very powerful. This special Web site is like an online yoga class. So, click on the poses below for details of each...
Cat Stretches -- Marjariasana
Great for developing core muscles, abdominals, and reducing excess fat around the waistline.
Helps to relieve back and hip pain.
Can be performed in a back and spine flexibility vinyasa.
start this hatha yoga pose on all fours - knee's and hands on the floor
place the flats of your feet on the floor or curl your toes under
Inhale, lift the sacrum and head up, stretching the back.
Hold the move for a couple of seconds, feeling the stretch on the front of your body
Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.
Repeat several times, inhaling and exhaling as you move the spine.
Above is the other half of the Cat Pose.
Helps to balance all muscle groups of the back and trunk.
Aids in breathing and relaxing the mind.
Hand To Toe Balancing Pose
Great pose for kids and grown-ups
Helps in coordination and focus on all levels
Strengthens the legs, hips and back
Helps to release tension in the shoulders and upper back
Standing Forward Bend Pose - Uttanasana
firms the legs and hips
enhances physical and mental poise
flexibility of the spine is flexibility of the mind
Start in a standing position, legs together, hands on hips
keep the toes pointing forward and root your feet deep into the earth
lengthen your whole body upward through the torso and top of the head
keep your shoulders back and square
exhale, bring your arms out to your sides
activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards
keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened
stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary
relax your neck, head, face, and jaw
as you inhale, draw the energy up the legs and into your pelvis
as you exhale, lengthen the spine
hold the pose for as long as you desire, breathing in and out deeply
Click on the diagrams above and below for more details and poses from this online yoga class.
Downward Facing Dog Pose
A foundational stabilizing exercise.
Great for shoulder, back, and legs.
Click and get more grounding and strengthening poses.
Begin this hatha yoga pose from Cat Pose - Marjariasana - hands and knee's touching the floor
extend your arms and hands out in front of you, shoulder width apart
pull the upper arm bones - humerus - into the shoulder joints, and lengthen the spine
rotate the upper arm bones spreading the shoulder joints
curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky
keep the knee's bent and heels off the floor
lengthen through the spine and arms, stretching the pelvis up toward the sky
straighten the legs moving your heels toward the floor
Inhale, draw energy up the arms and legs into the pelvis
exhale, allowing all this energy to penetrate throughout the core of your body
hold the pose for as long as you desire, breathing in and out deeply
when completed, bend your legs and come back to Cat Pose.
Repeat the steps again for more intense results.
Runners Pose - Ashwa Sanchalasana
Opens and stretches the hips and pelvis
Helps to relieve back and hip pain
Builds leg, back, and shoulder strength
start in a kneeling position - Cat Pose, knees and hands on the floor
bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle
tighten the right leg muscles to support the knee in this position
tuck the toes in on the left foot
sink your pelvis down toward the floor, keeping it square
for a variation, take your left knee off the floor and straighten the left back leg
create a line of energy from the head, through the spine to the back heel
as you inhale, draw energy up through the legs into the pelvis
exhale, allow the cleansing energy go out of the pelvis toward the floor
keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute
repeat for the other side by coming back into Cat Pose.
Head Stand Pose - Sirshasana
At first, this yoga posture should be practiced with a teacher present instead of an online yoga class.
Start in a kneeling position or Cat Pose, facing a wall if you desire
interlock your fingers in front of you, on the floor
spread your arms and elbows out on the floor, creating a stable base
lift your hips into the air and position the top of your head into the interlocked hands and fingers
walk your feet toward your head
contract and engage your abdominal muscles to stabilize your torso
when ready, gently push your toes away from the floor, raising your legs upward
keep the back and legs straight, arms and shoulders relaxed
tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]
lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips
allow your shoulders to relax and move away from your ears, and lengthen your neck
relax your face, head, eyes, and jaw
with the downward pressure of your forearms against the floor, the pressure on the top of your head is light
As you inhale, pull energy through your feet, body, and down into your head
as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor
hold the pose for as long as you desire, breathing in and out deeply
when completed, slowly bend at the waist bringing your feet back to the floor
then, move back into kneeling position
rest - lie on the floor in Savasana or Corpse Pose for a few minutes.
These online yoga class exercise moves, asana's and massage therapy are not to take the place of medication attention, although they can help in some disorders.
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