|
|
Pre Position
Neck Movement
Shoulder Movement
Hand Movement
Leg Movement
Knee Movement
Yoga Basic Movements
These movements are very useful to beginners, who want to start doing
yoga but don't have any experience of yoga or any other exercise.
There are several joints in our body, which needs lubrication and
movements. The food we consume supplies the lubrication and Yoga and
other activities provide the movements. In our regular life some of these
joints are overused and some are rarely used which may create problems at
later stage in your life. To help these joints maintain their healthy
condition Basic Movements are necessary also they are useful to prepare
your body to take up Yoga.
Benefits
*As your body relaxes all your muscles also relax except those muscles,
which are used in the movements, so one can easily concentrate on the
movement / particular muscle (effort).
*Aged and persons having diseases also can do these movements without
much strain.
Prerequisites for Yoga
*Below 12 years of age Yoga postures should not be practiced for long
duration and asanas are to be maintained for very short duration.
*Every day you should practice Yoga for at least 30 to 45 minutes to get
maximum results.
The best suited time to practice is early morning hours, but it can be
practiced in the afternoon after following food restrictions.
*Food restrictions - stomach should be empty while practicing, that is
you should consume solid food 3.5 hours before practicing and liquid 1
hour before.
*Place should be spacious, clean, airy, bright and away from
disturbances.
*Yoga should not be practiced on bare floor but keep mat or carpet below.
*Clothes should be comfortable, loose, clean. Undergarments are
necessary.
*Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as
possible.
*Women should not practice Yoga during Pregnancy and menstruation.
*One should have faith in Yoga and what he is doing.
Yoga Positions or Asanas
*Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical
health, control over mind and power of concentration.
*Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a
posture that is stable and pleasant. A more broad definition of Yogasana
according to Patanjali is "Tatodwanabhighatah" which means practice of
Yogasana leads to disappearance of duality of cold-hot, sadness-joy,
happiness-sorrow and so on.
*Yoga is different from exercise as it doesn't involve speedy movements,
but instead very slow and steady movements.
*Yoga helps achieve relaxation which reduces stress & strain.
*Very few calories are consumed during Yogasana practice and metabolism
rate of the body also drops which means reduced Aging Process.
*Less food is required as digestive power is increased.
Hand Movement
HAND MOVEMENT– 1
 Aim
- To increase the flexibility and stamina of hand & shoulder muscles.
Precaution - If you feel strain while lifting your hands above ground
then do this with your hands resting on ground.
Procedure - Relax in Shavasana position, keep your hands 6 inches away
from your body, legs separated with 12 inch distance between them, lift your
hands 1 to 1.5 inch above ground and slowly rotate them towards head without
bending elbows, keep the hands parallel to the ground till both the palms meet,
place left palm on right palm and stretch hands upwards and legs downwards for 5
to 10 seconds, then slowly but without jerk rotate both the hands back to the
normal position via the same path.
Benefits - This posture is useful in increasing the strength of neck,
shoulders and the stretching helps retain normal posture.
HAND MOVEMENT – 2
 Aim
- To increase the flexibility and stamina of hand & shoulder muscles.
Precaution - do not bend elbows while doing this.
Procedure - Relax in Shavasana position, keep your hands 6 inches away
from your body, legs separated with 12 inch distance between them, raise your
hands above ground and slowly take them towards head without bending elbows,
place both hands on the ground, stretch hands upwards and legs downwards for 5
to 10 seconds. Then slowly but without jerk bring both the hands back to the
normal position via the same path.
Benefits - This posture is useful in increasing the strength of neck,
shoulders and hands, the stretching helps retain normal posture.
HAND MOVEMENT – 3
 Aim
- To increase the flexibility and stamina of hand & shoulder muscles.
Precaution - If you feel strain while lifting your hands above ground
then do this with your hands resting on ground. The movements should be slow and
continuous.
Procedure - Relax in Shavasana position, keep your hands 6 inches away
from your body, legs separated with 12 inch distance between them, lift your
hands 1 to 1.5 inch above ground and slowly rotate them towards head without
bending elbows, keep the hands parallel to the ground till both forearms cross,
in this same cross position raise the arms above and on to the stomach, then
slowly bring both the hands back to the normal position.
Benefits - This posture is useful in increasing the strength of neck,
shoulders and the stretching helps retain normal posture.
|
|
