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Transcript of Yoga Basic Movements
8/7/2019 Yoga Basic Movements
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Yoga Basic Movements
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.
Benifits
- 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.
Retirado de: http://www.yogapoint.com/info/basicmovement.htm?tp=basictoadvance
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NECK MOVEMENT – 1
Aim - To increase the flexibility and stamina of neck muscles.
Precaution - People with neck problems like spondilytis should avoid forward
bending.
Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly
but without jerk bend your neck forward as much as possible, back to normal position
then bend it backward and then back to normal, then to the right and to the left.
NECK MOVEMENT – 2
Aim - To increase the flexibility and stamina of neck muscles.
Precaution - People with neck problems like spondilytis should avoid forward
bending.
Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly
but without jerk start rotating neck clockwise from left shoulder to backwards then to
the right shoulder and to front. Repeat this in anticlockwise direction starting from right
shoulder.
SHOULDER MOVEMENT – 1
Aim - To increase the flexibility and stamina of neck muscles.
Precaution - No specific precautions.
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Procedure - Sit in the Vajrasana Position, keep your body straight, with arms by
side. Then slowly but without jerk lift your both shoulders upwards as much as possible
near to ears, back to normal position.
Benefits - This posture is useful for people with back problems.
SHOULDER MOVEMENT – 2
Aim - To increase the flexibility and stamina of shoulder and back muscles.
Precaution - No specific precautions.
Procedure - Sit in the Vajrasana position, keep your body straight, fold you
hands and place left fist on left shoulder and right fist on right shoulder, bring both your
elbows together near chest, then slowly but without jerk rotate both these arms in
opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in
opposite direction (right arm anticlockwise and left arm clockwise).
Benefits - This posture is useful for people with back problems.
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.
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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 andhands, 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.
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LEG MOVEMENT – 1
Aim - To increase the flexibility and stamina of legs & hip muscles.
Precaution - The movements should be slow & continuous.
Procedure - Relax in Supine position, keep your hands around head rotating
them side ways, then lift your left leg and bring it near to the hip, repeat this procedure
for the right leg. Then slowly bring both the hands back to the normal position.
Benefits - This helps development of the leg muscles and hip joints.
LEG MOVEMENT – 2
Aim - To increase the flexibility and strength of legs & hip muscles.
Precaution - The movements should be slow & continuous. Do not bend the
knees.
Procedure - Relax in Supine position, keep your hands close to your body, then
lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise
direction without bending knees, repeat this procedure for the right leg.
Benefits - This helps leg muscles and hip joints.
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LEG MOVEMENT – 3
Aim - To increase the flexibility and stamina of legs & hip muscles.
Precaution - The movements should be slow & continuous. Do not bend the
knees.
Procedure - Relax in Supine position, Move your hands around and place them
at shoulder height, parallel to the ground, then lift your left leg and turn it to the right
side as far as possible touching the ground. Repeat this procedure for the right leg. Then
slowly bring both the hands back to the normal position.
Benefits - This helps leg muscles and hip joints.
KNEE MOVEMENT – 1
Aim - To increase the flexibility and strength of knee & waist muscles.
Precaution - The movements should be slow & continuous.
Procedure - Relax in Supine position, Move your hands around your head, then
bend your left leg in knee and rest foot near to hips , then turn the knee to the right side
as far as possible. Repeat this procedure for the right leg. Then slowly bring both the
hands back to the normal position.
Benefits - This helps knee joints and hip joints.
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KNEE MOVEMENT – 2
Aim - To increase the flexibility and strength of knee & waist muscles.
Precaution - The movements should be slow & continuous, don't take
unnecessary strains while performing this exercise.Procedure - Relax in Supine position, Move your hands around your head, then
bend your legs in knee and rest feet near to hips , then turn the legs to the left side as far
as possible, touch the left knee to the ground and turn the neck to the right side and
relax all the muscles, continue normal breathing, then slowly bring both the hands back
to the normal position.
Benefits - This helps knee joints, hip joints and also the spinal column.
KNEE MOVEMENT – 3
Aim - To increase the flexibility and strength of knee & waist muscles .
Precaution - The movements should be slow & continuous, don't take
unnecessary strains while performing this exercise.
Procedure - Relax in Supine position. Move your hands around your head, then
bend your legs in knee and rest feet near to hips , keep 12 inches distance between them,
then turn the left leg to the right side to touch the right toe, press the right leg to the left
thigh, relax all the muscles, continue normal breathing. Repeat this for right leg, then
slowly bring both the hands back to the normal position.
Benefits - This helps knee joints, hip joints and also the spinal column.