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Healty Lifestyle (Yoga Zone) - 2007/12/15 02:15 (1) Bhekasana – Frog Pose

How to go into pose:

Lie on your belly. Press your forearms against the floor and lift your head and upper torso.
Bend your right knee and bring the heel toward the same-side buttock. Then, supporting yourself on the left forearm, reach back with your right hand and clasp the inside of your foot. As you slowly rotate your elbow toward the ceiling, slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot.
To start press your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don't push your foot too hard if it hurts your knee.
Square your shoulders with the front of the mat and don't collapse into your left shoulder. Instead, press down with your elbow to lift your chest.
Do Half Bhekasana on each side for the same length of time, 30 seconds to two minutes. Once your thighs and groins open enough, you can try the full pose-both legs at the same time.
Benefits:

Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
Strengthens the back muscles
Improves posture
Stimulates the organs of the abdomen

Limitations:
High or low blood pressure
Migraine
Insomnia
Low back, neck or shoulder injuries

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pennyyee
Visitor

Re:Healty Lifestyle (Yoga Zone) - 2007/12/15 02:23 (2) Purvottana – Inclined Plane Pose

How to go into pose:

From a seated position, extend your legs and place the palms of your hands on the ground a few inches behind your hips. Lean onto your hands. Press the palms of your hands and your heels downward.
Bring up the squeeze and press your pubic bone upward, allowing the pressing to lift your hips off the ground.
Press out through the tips of your toes.
Either tuck your chin toward your chest or lift your chin, lowering your head behind you.
Benefits:

The musculature of the back and muscles of the legs and shoulders are stretched in this asana. The wrists become supple and elastic.
The abdominal muscles are stretched and massaged, it is very good on constipation.
due to spine stretch ortosympathetic system and parasympathetic system improved by this action
This pose energizes the endocrine gland considerably. It balances the hypo or hyper thyroid cases. It is also good for suprarenal glands and on the sex glands. In the case of women, the ovarian functions get back to their normal and so does the menstruation.
The kidneys are also toned and the diuresis is improved.

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pennyyee
Visitor

Re:Healty Lifestyle (Yoga Zone) - 2007/12/15 05:15 (3) Bakasana – Crane Pose

How to go into pose:

Squat down from Tadasana with your inner feet a few inches apart. If it isn't possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the inner thighs. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.
Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.
With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.
But if you are ready to go further, squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation) straighten the elbows. Seen from the side the arms are angled slightly forward relative to the floor. The inner knees should be glued to the outer arms, high up near the armpits. Keep the head in a neutral position with your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward.
Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat.
Benefits:

Strengthens arms and wrists
Stretches the upper back
Strengthens the abdominal muscles
Opens the groins
Tones the abdominal organs
Limitations:
Carpal tunnel syndrome
Pregnancy

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