Diet Plans

For more info
+918860418152


 


You are Here: HomeYoga > Preparatory Movements

 

 

YOGA
What is Yoga- History & Tradition
Practice, Benefits and Diet
Types of Yoga
Yoga Postures
Cleansing Processes
Pranayama
  1 | 2 | 3

Preparatory Movements
Yogic practices create lot of strain on different organs or parts of the body, our body should have enough strength to bear this, one should build this stamina with practice. The preparatory movements provide just the same and help you build the necessary strength and prepare the whole body for Yogasana.

Following precautions should be taken while performing these movements -
1 Movements should be without jerk or swings.
2 Movements should be slow and smooth.
3 Movements to be tuned with breathing.

Normal Breathing Principles
1 When physical movements is in the direction of gravitational pull, i.e. downwards, exhaling should take place.
2 During upward movement, inhaling should take place.
3 When there is no movement, normal breathing should be resumed.


PREPARATORY MOVEMENT PREPOSITIONS
 

Stand with 1 to 1.5 feet distance between legs, hands straight and resting the palms on the sides of the thighs, look straight.
This posture makes balancing of the body easy

 

 

In preposition, inhaling raise both the hands above the head slowly keeping the distance same between them.

Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees.

Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees.

Exhaling bring the arms back to the normal preposition.

 
In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground.

Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above.

Inhaling take position as in 1.

Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above.

Inhaling take position as in 1.
Exhaling bring the arms down to the normal preposition.

In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground.

Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above.

Inhaling take position as in 1.
Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above.

Inhaling take position as in 1.
Exhaling bring the arms down to the normal preposition.

In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.

Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs.

Inhaling take position as in 1.
Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance.

Inhaling take position as in 1.
Exhaling bring the arms down to the initial position.

In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.

Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs.

Inhaling take position as in 1.
Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance.

Inhaling take position as in 1.
Exhaling bring the arms down to the initial position.

 

In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.
Then exhaling slowly bend forward in the waist.
Inhaling rotate to the left in the waist and try to attain position no. 2 as in Preparatory Movement 5.
Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4.
Exhaling further rotate to the right and attain the position no. 4.
Continue exhaling rotate to the front and take position no.2, as above.
Inhaling, rotate to the right and take position no.5 above.
Continue inhaling, rotate backwards, and take the position no.4 above.
Exhaling further rotate to the left and attain the position no. 3 above.
Continue exhaling and rotate to the front and attain the position no. 2 above.
Inhaling raise the waist and attain the position no. 1 above.
Exhaling bring the hands down to the normal position.

 

Bring both the hands on the waist.
Bend the neck forward as much as possible. The chin should get fixed into the pit below the Adam's Apple.
Straighten the neck.
Bend the neck backward so much that its front side feels the strain.
Straighten the neck.
Bend the neck on the left shoulder creating pressure on the right side.
Straighten the neck.
Bend the neck on the right shoulder creating pressure on the left side.
Straighten the neck.
Bring both the hands down and come to the initial position.
 

Keep both the hands on the waist.
Bend the neck forward at ease.
Rotate the neck round to the left and have the position No.6 of Preparatory Movement type 7.
Rotate the neck further to the back and have the position No.4 of Preparatory Movement type 7.
Then rotate the neck to the right and bring it on the right shoulder (Position No. 8 of Preparatory Movement
type 7).
Rotate the neck down to the front (Position No.2 above).
Now start rotating the neck to the right as in Position No.5 above.
Rotate the neck further to the back as in Position No.4 above.
Then rotate the neck to the left and keep it on the left shoulder as in Position No.3 above.
Rotate the neck down to the front as in Position No.2 above.
Straighten the neck.
Bring both the hands down and come to the initial position.

In preposition, inhaling raise both the hands up above the head as in the position no. 1 in Preparatory Movement 1.
Then exhaling slowly bend forward in the waist and try to touch the fingers to the ground as in the position no. 2 in Preparatory Movement 1, then bring palms together and keep knees straight.
Inhaling rotate to the left in the waist and try to attain position no. 2 Preparatory Movement 5.
Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4.
Exhaling further rotate to the right in the same bent position.
Continue exhaling rotate to the front and take position no.2 as above.
Inhaling, rotate to the right and take position no.5 above.
Continue inhaling, rotate backwards, and take the position no.4 above.
Exhaling further rotate to the left and attain the position no. 3 above.
Continue exhaling and rotate to the front and attain the position no. 2 above.
Inhaling raise the waist and arms stretched above your head.
Exhaling bring the hands down to the normal position.

In preposition, inhaling raise both the heels, then hands from front to the shoulder level, keep them parallel to the ground.
Then exhaling slowly start bending down in the knees, sit on the toes, try to maintain the balance with the stretched arms.
Inhaling raise your body and take position as in 1.
Exhaling bring the arms back to the normal preposition.
 

Bend the left hand in the elbow and raise it to the level of 90 degree angle. The arms and the elbows be kept close to the body.
Catch the wrist of the left hand by the right hand lightly.
Close the fingers of the left hand and rotate the wrist slowly from left to right anticlockwise and complete the cycle.
Then rotate the wrist of the left hand from right to left clockwise and complete the cycle.
Bring the right hand down.
Bring the left hand down and take the initial position. Now take up the right hand and repeat the above mentioned process.
 


1 | 2 | 3

 
Diet and Nutrition Tips. Free consultation by Ms Shubi Husain
Health Sanctuary
is using Twitter.
Consult our Dieticians, Doctors, Weight Loss & Anti Aging Experts in confidence.

 

 
rss feed follow us on facebook  tweet 
RECOMMEND IT
& win $10,000