Yoga

10-Power Yoga Asanas: The Routine

This is a simple practical introduction to Power Yoga that you can incorporate into your daily routine.
All you need is a rug, carpet or yoga mat. Make sure the room is well ventilated and your clothes are comfortable.
Never perform yoga exercises immediately after eating food, there must be a three-hour gap between practice sessions and your meal.

Standing postures

The standing postures stretch the entire body by flexing, extending, laterally stretching and twisting the spine. The develop alignment and improve balance.

The Lord of Dance

Stand tall with hands in the namaste position. Inhale, extend your left arm in front of you, parallel to the floor. Exhale and look at your fingertips. Inhale and lift your right leg off the floor holding your ankle. Exhale, arch your back and move your torso forward while raising the right leg behind you. Create a smooth arch through the right side of your body, balancing on the left leg. Hold for 5 breaths. Inhale, and exhale while you gently ease out of the posture. Repeat with the other leg.

Triangle pose

Stand with your feet wide apart and hands extended at shoulder level parallel to the floor. Inhale, then exhale and extend your left hand up and place your right hand on your right ankle. Face turned upwards, look towards the left hand. Hold for 5 breaths. Inhale, return to upright position with legs apart and hands extended out. Exhale, bring feet and hands together. Repeat on the other side.

The Tree

Stand tall with the right leg against the left inner thigh. Inhale; place your hands in the namaste position. Exhale and raise your hands up. Hold for 5 breaths. Inhale, and exhale while you gently ease out of the posture. Repeat with the other leg.

Seated postures

The combination of backbends and forward bends free the hips, lower back, hip flexors and groin of stiffness and tension.

The camel

Sit in a kneeling position. Inhale; place your hands on your hips. Exhale, and tighten your hips as you slowly go into a backward bend bringing your palms onto your ankles. Hold for 5 breaths. Inhale and then exhale as you slowly return to starting position.

Seated forward bend

Sit upright with feet together. Inhale deeply as you stretch both arms straight up. Then exhale, stretching your arms forward towards the toes. Hold for 5 breaths. Inhale, and then exhale as you slowly return to starting position.

The boat pose

Sit upright with feet together. Inhale and then exhale as you lift your legs, chest arms off the floor creating a “V” shape with the body. Hold for 5 breaths. Inhale and then exhale as you slowly, return to starting position.

Finishing postures

The inverted postures rejuvenate both body and mind and restore energy by refreshing the internal organs and brain with oxygenated blood. It is because of this reason that the shoulder stand is called the queen of all asanas. The relaxation practice in the end cleanses and de-stresses the body and the mind.

Shoulder stand

Lie down and take 5 breaths. Then exhale into the shoulder stand pose. Hold for another 5 breaths. Inhale; prepare to change position to plough posture.

The plough

Exhale, while you go into the plough pose. While you hold this position fix your gaze on the heart chakra or the center of your chest. Take 5 breaths. Inhale; prepare to change position to the Fish pose.

The fish

Exhale, place arms down on the floor by your side. Then slowly roll down out of the posture. Inhale, move into fish pose. Exhale, and fix your gaze on the center between the eyebrows.
Take 5 breaths. Inhale; prepare to change position to the corpse.

The corpse

This is a position of complete relaxation. The arms are slightly away from the body and the feet are slightly apart. The eyes are closed and the mind is relaxed. The bodies’ senses are withdrawn from the surroundings resulting in a feeling of complete stillness and peace.

The purpose of this pose is to give the body an opportunity to rest and cool-down after the practice, and to allow the tension, tightness and toxins dislodged by the practice to be carried off by the systems of elimination.

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