Level 1
Extension of the Spine
Starting Position: Vajrasana
Concentration: on the breath in the stretched position
Breath: slightly deeper inhalation and exhalation
Repetitions: 3 times
Practice: Sit in Vajrasana, the knees and heels slightly apart, big toes touching. Place the hands on the floor behind the body with the fingers pointing backwards and lean the upper body back slightly. Allow the head to hang back relaxed. >Relax and breathe deeply through the nose. Remain in this position for approximately half a minute. Return to the starting position.
Benefits: Relaxes the neck and increases blood supply to the head. Stretches the throat muscles and stimulates the thyroid gland. Extends the spine. The breath is deepened, especially in the front of the chest. The exercise has a generally calming effect.
Caution: Avoid this exercise if there are problems in the ankle or knee joints, in the cervical spine, or if there is a tendency to become dizzy.
ASANA IS INCLUDED IN THE FOLLOWING CATEGORIES
CHAPTER CONTENT
- Sarva Hita Asanas Part 1
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Sarva Hita Asanas Part 2
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Anandasana -
The Full Yoga Breath -
Breath Exercise with Arms Straight -
Stretching the Body -
Rolling the Body -
Twisting with Legs Straight -
Raising the Head -
Pavana Muktasana -
Extension of the Spine -
Flexion of the Spine -
Marjari -
Grinding -
Expansion of the Chest -
Swimming Movement -
Twisting the Upper Body -
Side Bending of the Upper Body -
Khatu Pranam -
Anandasana -
Nadi Shodhana Pranayama Level 1 -
Self - Inquiry Meditation
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- Sarva Hita Asanas Part 3
- Sarva Hita Asanas Part 4
- Sarva Hita Asanas Part 5
- Sarva Hita Asanas Part 6
