This action might not be possible to undo. Are you sure you want to continue?
1. Yoga Arm Raises: a. Guided Instructions for Yoga Arm Raises: y y y y Stand up tall. Inhale deeply through the nose as you swing both your arms up with palms facing forward. Now swing the arms down and powerfully exhale through the mouth. The exhalation is brief and powerful. Just throw the air out of the system. Continue at a fairly brisk pace, swinging your arms up and down in this fashion in conjunction with the breathing.
b. Duration for Yoga Arm Raises: 1-5 mins c. Benefits of Yoga Arm Raises: y y y Very effective in getting your energy going. Expands your chest cavity and lung capacity. Throws all negativity out of your body (toxins, negative emotions, stress, negative thoughts). Assist this process by visualizing any negativity that has been troubling you being expelled from your system as you exhale. Works on your shoulders, promoting flexibility and strength.
d. Practice Tips for Yoga Arm Raises: As you develop mastery over this exercise, try to work through the discomfort in the shoulders this exercises produces. You will notice that after you get past the initial points of resistance, the energy pathways open up and the exercise gets easier. 2. Kundalini Yoga March: a. Guided Instructions for Kundalini Yoga March: y y y y Continue standing.
Have your arms in jogging position and begin marching in place.
Begin the Breath of Fire Breathing Exercise. Try to bring your keens up high as you march.
b. Duration for Kundalini Yoga March: 1-5 mins c. Benefits of Kundalini Yoga March: y y y y Gets your heart rate going. Quickly oxygenates your blood. Effective warm-up before doing the more strenuous exercises. Works on your legs.
d. Practice Tips for Kundalini Yoga March: To modify this exercise switch to Long Deep Breathing or Normal Breathing if Breath of Fire is too much to do. You can also not bring the knees up too high and walk in place instead.
Guided Instructions for Kundalini Yoga Jumping Jacks: y y Stand with your arms down and feet together.3. Practice Tips for Kundalini Yoga Jumping Jacks: This yoga exercise is not as easy as it sounds initially as you have to focus in order to break the pattern of how you . Guided Instructions for Kundalini Yoga Jogging: y y Continue to have your arms as if you were jogging. Now take a half inhalation and jump your legs to about shoulder width apart and swing your arms straight out to the sides parallel to the ground. Works on your legs. y d. Duration for Kundalini Yoga Jumping Jacks: 1-5 mins c. Practice Tips for Kundalini Yoga Jogging: To modify this exercise switch to normal breathing. You can also not bring the knees up too high or just continue to walk/march in place inste ad. if Breath of Fire is too much to do. Doing a few minutes with Breath of Fire is equal to doing the exercise much much longer with normal breathing. The palms are facing down finger are extended. Done with Breath of Fire the benefits of this exercise are significantly magnified. Continue on for the duration of the exercise. Now complete the Jumping Jack by jumping your feet back together and bringing your hands back down all the away. Kundalini Yoga Jumping Jacks: a. d.) 4. if you feel over worked. Try to bring your keens up high as you jog. Now do a half exhalation as you jump your feet back to shoulder width apart and swing your hands back to being parallel to the ground with palms facing down and fingers extended. and start jogging in place. Kundalini Yoga Jogging: a. Duration for Kundalini Yoga Jogging: 1-5 mins c. At the same time swing your arms directly above your head and clap your palms together. Works on your calves and leg muscles. Works on building concentration and focus. (Take a break at this point if you are feeling very winded. Works on your arms and shoulders. Now complete the inhalation as you jump and bring your feet wide apart. Benefits of Kundalini Yoga Jogging: y y Picks up your heart rate and really gets the blood circulating throughout your body. also continue the Breath of Fire Breathing Exercise. b. y y y y b. Benefits of Kundalini Yoga Jumping Jacks: y y y y Good for your heart and lungs.
Extend both arms straight out in front of you. Builds vitality and virility. Works on your shoulders. d. Practice Tips for Deep Squats Yoga Exercise : If you have bad knees you need to careful with this exercise. (Take a break at this point if you are feeling very winded. Guided Instructions for Deep Squats Yoga Exercise: y y y y y Stand with your feet shoulder width apart. with fingers extended and palms facing down. Exhale powerfully through the mouth as you stand back up. The partitioned breathing will help build your lung capacity. Kundalini Yoga Archer¶s Pose: (Article: Online Illustration of Kundalini Yoga Archer Pose) Illustration of Kundalini Yoga Archer Pose a. Continue at a smooth pace for the duration of the exercise. Only go as far down as you are comfortable. Guided Instructions for Kundalini Yoga Archer¶s Pose: y Stand and place your feet wide apart. Deep Squats Yoga Exercise: a. b. . (Take a break at this point if you are feeling very winded) 5.normally do Jumping Jacks. To modify just do the legs or just the arms as needed. Duration for Deep Squats Yoga Exercise: 1-5 mins c. Inhale through the nose as you squat down.) 6. Benefits of Deep Squats Yoga Exercise: y y y Excellent for toning and strengthening the large muscles of you thighs and buttocks.
Builds strength of character. mind and spirit. Opens up and expands your energy channels. . Now with the right hand pretend as if you are pulling back the bow strings. Practice Tips for Kundalini Yoga Abdominal Pop Corn Exercise: Another yoga exercise that you should not be quickly fooled by. It will make you powerful and strong. have you right foot pointing in slightly. Make sure you are using a soft surface when doing this exercise. and left hand grasps left knee. self-esteem. d. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise: y y Very good for building your core power and abdominal strength. If doing it correctly it is a great way to burn calories and develop strong abdominal muscles without putting any strain on the joints and lower back. pretty soon your abdominal muscles will let you know. There should be a stretch in your right upper thigh. the heels of both feet should be in a straight line. Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins c. 7. After half the time reverse the direction of the posture. Benefits of Kundalini Yoga Archer¶s Pose: y y y y y y Excellent yoga posture for your entire body. confidence. y b. Eliminates Stress. but its the effort that counts here If you are doing this right. Good for your legs and shoulders as well. Now extend your left arm out to the left as if holding a bow and turn your head to the left and gaze over your left fist. concentration and mental focus. d. Also. works on your nervous system. Hold on to each knee. Do Long Deep Powerful Breathing while holding this posture and gazing steadily over your left fist. Expands your chest and lungs. Don¶t over do it if you already have ego issues. Right hand grasps right knee. Guided Instructions for Kundalini Yoga Abdominal Pop Corn Exercise: y y y Lie on your back.y y y y y y Now have your left foot pointing to your left. Good for building overall fitness and stamina. Your left knee should occlude your left foot from view if you were to look down. Practice Tips for Kundalini Yoga Archer¶s Pose : This yoga asana (posture) is the favorite of many students and teachers alike. Duration for Kundalini Yoga Archer¶s Pose: 1-3 mins / side c. Kundalini Yoga Abdominal Pop Corn Exercise: a. Now try to explode off the ground like you are a pop corn popping. bend your legs and bring you knees in towards your chest. b. Low lean to the left so that 70% of your weight is on your left leg. Your right hand should be all the way past your right chest. Your torso should be straight and facing forward. So you are trying to launch your whole body towards the ceiling (you will probably not leave the ground.
y b. a healthy.8. Kundalini Yoga Dance & Shake: a. b. Excellent for throwing out all the garbage of the past and breaking down deep rooted patterns of thought and behavior. Benefits of Yoga Corpse Pose: y y y y Attracts that which you set your mind to (in this case. You should be moving your arms. Visualize the weight melting away. Detoxifies your system and builds your ability to handle more energy. Benefits of Kundalini Yoga Dance & Shake: y y y Charges. turn it up during this exercise. head. Helps the body heal and rejuvenate itself. shoulders. Guided Instruction for Yoga Corpse Pose: y y y y Lie on your back and have your arms out to your sides about six to twelve inches away from your body. slim body). With every breath visualize your body as you would ideally want it to be. Morning Yoga Poses for Stretching ± Surya Namaskar . Relax your body and breath. 9. Really believe this to be taking place. Guided Instructions for Kundalini Yoga Dance & Shake: y y y y Sit Comfortably with your legs crossed. Don¶t hold back let everything fly. Promotes relaxation and peace. Visualize it taking that shape and visualize yourself having optimum health and fitness. Don¶t underestimate the power of your mind. Breath very deeply and powerfully during the entire duration of the exercise. c. You navel should be pumping due to the force of the breathing as well. especially because is it. toned. Now move everything from the hips up vigorously and chaotically. Relax in Yoga Corpse Pose: (also called Shav Asana) a. d. waist. It is the last physical exercise for this set so give it all you have got. Raise your hands above your head. Allows the body to consolidate the gains from the previous exercises. Turn your palms slightly upward. invigorates and awaken all your cells and organs. chest. Duration for Kundalini Yoga Dance & Shake: 1-5 mins c. Practice Tips for Kundalini Yoga Dance & Shake : If you are listening to music. fit. Use a firm cushion if you need to. Duration for Yoga Corpse Pose: 1-5 minutes. fingers. etc.
Thus stretching the other hip. Illustration #2.Illustration of Surya Namaskar Best Morning Yoga Poses for Stretching: A. Then come into Downward Facing Dog Pose. This is a wonderful yoga pose for stretching and opening up your hips. Here your chin. Great for upper body strength. Now come into forward lunge. Finally return to the starting posture as shown in illustration #12 above. Don¶t forget to keep your awareness and attention in the present. From here return to Head to Toe pose as in illustration #10. This is called Yoga Head to Toe pose and is excellent for stretching your hamstrings. How to Do Surya Namaskar: y y Stand straight up with feet feet together and palms together at chest level as in illustration #1 above. Inhale. while your rest on your palms. Repetitions for Surya Namaskar: . B. Here make sure you only go as far as comfortable while keeping the legs straight. chest an toes are touching the floor only. y y y y y y y y y y Next reach down towards your toes. From Cobra Pose come back into Downward Facing Dog. Then come into Yoga Cobra Pose with straight arms as shown in Illustration #7. Exhale. reach back with your left leg as you lunge forward gently. Your left knee will touch the floor. Exhale. Look up and press forward as you do this as in illustration #4 above. arching your back but keeping your elbows and knees straight . Come down nice and slow into this pose if you can. Exhale. bring the palms of your hands down to the floor next to your feet. but this time reach back with your right leg. This is illustrated in picture number 9 above. This will give your back and spine a great stretch and strengthen your arms. It is also great for strengthening your arms and shoulders. Illustration #3 above. Inhale deeply. Inhale. Inhale. Press your heels towards the floor and your head down between your shoulders as in Illustration #5. shoulders and chest. hamstrings and shoulders. Exhale. Inhale. Inhale. neck and shoulders. If you can. Then reach forward from the hips as you come all the way up and back into back stretch pose. Now lunge again. To do this. This pose will stretch your calves. Exhale. Raise your arms up and reach back. This will stretch your entire back. From here come into the pose shown in illustration #6. Look up and press forward. then exhale. knees.
Add 1 round every few days until you reach 12 rounds. I have marked the sequence above where you inhale and where you exhale as well. arms. Helps open up the shoulders and hips. circulatory. don¶t force any of the stretches. let your head hang down and al low it¶s weight to help you stretch.y Sun Salutation is generally done in the morning. it can surely also work for you. neck. I suggest starting with 3 rounds and building up from there slowly. although it can be done anything during the day. When you do the lunges your front foot is between your arms. For the pose where you reach down towards your toes when standing. When you practice many rounds. Great way to get the whole body going in the morning. trim and fit. Great for reducing stress and bestowing a calm. back. you may wish to do even more repetition is you like. C. Helps strengthen the arms. y y y y y Only stretch as far as comfortable. . If you have high blood pressure or other serious injuries. specially to the back. peaceful mind. shoulders and legs. Helps your digestive. D. you will find yourself getting more flexible as you do the later rounds. Especially back. respiration and nervous systems. Benefits of Sun Salutation: y y y y y y y Excellent for stretching and opening up the entire body. This pattern follows the rule where you inhale on the poses where you are expanding the chest/abdominal region and you exhale on the poses where you are contracting the chest/abd ominal region. adjust and "walk" in up. So you inhale into illustration #2. do this sequence gently only and develop your capacity slowly over time. As this set is so good for you. hamstrings. etc. If you can¶t bring it up there in one smooth motion. Practice Tips and Cautions for Surya Namaskar: y The entire sequence above is done along with a particular breathing pattern. quads and calves. shoulders. You will also find yourself getting more flexible over time as your practice thi s set regularly. Known for helping in weight loss and helping you be slim. It is also a great way to warm-up prior to doing more difficult poses and sets. This is true and if it can work for them. exhale when moving into illustration #3. Surya Namaskar has been used by many famous actors and actresses to lose weight and get fit. hips.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.