Yoga Benefits

Benefits

Releases tension along the neck, shoulders and spine

Focus

Roll onto your spine with control, vertebra by vertebra, so you activate your abdominal muscles at the same time.

1. Sit on the floor, and cross your right ankle over your left ankle.
2. Clasp your toes, and lean back to balance on your sitting bones (the bottom of your pelvis, in the center of each buttock). Still clasping your toes, straighten your legs toward the ceiling, and roll backward onto your spine while pulling your feet up, toward your head.
3. Bend your knees, and roll forward to a sitting position.
4. Repeat the slow rocking motion, backward onto your spine and forward again, 7 times.
5. Return to a sitting position. Cross your left ankle over your right ankle, and complete 7 backward-and-forward repetitions on this side.
6. Return to a sitting position, release your toes, and uncross your legs.

Benefit

• Increases flexibility in the knees
• Strengthens the thighs
• Improves balance and concentration

Focus

Bring all of your weight down through your groin to center and balance your body. Visualize your upper thighs having the stretch of a rubber band, and know that as you breathe and lunge, these muscles will lengthen and grow leaner.

1. Kneel on the floor. Step your right foot forward into a lunge. Keep your left knee on the floor.
2. Place both hands on your right knee, one on top of the other.
3. Inhaling, stretch up through your spine. Exhaling, extend more deeply in the lunge. Bring all of your body weight down through the center of your grom area.
4. Inhaling, return to the relaxed lunge position.
5. Repeat the slow back-and-forth lunge 3 times, stretching more deeply with each lunge to stretch the backs of your thighs. On the last repetition, hold the extended lunge for 7 Full Yoga Breaths . Relax your shoulders.
6. Bend your left heel up to your left buttock, and reach around with your left hand to clasp the top of your left foot firmly.
7. Steady yourself, then reach around with your right hand to clasp the top of your left foot, so that both hands are clasping the front of your left foot. Press your right foot into the floor for balance.
8. Exhaling, lunge more deeply, and pull your left foot closer to your but­tocks. Pull slowly, so there is a deep stretch but no strain on the thigh. Inhaling, release your foot away from your buttocks slightly, exhaling, pull it in again. Repeat the lunge-and-pull motion 3 more times.
9. Release your left foot, and step your right foot back to a kneeling position.
   

   

10. Step your left foot forward into a lunge. Place both hands on your left knee, one on top of the other. Repeat the sequence on this side with slow breathing: the back-and-forth lunge 4 times, then the lunge-and-pull motion 4 times with your right heel pulled to your right buttock. On the last repetition, hold the lunge with bent leg for 7 breaths.
11. Release your right foot, and step your left foot back to a kneeling position. Sit on the floor with both legs stretched out in front of you, and rub your legs gently.

Alternate Breathing

At the 10th International Yoga Therapy Conference, the following breathing sequence was recommended for weight loss: 9 rounds of Alternate Nostril Breathing followed by 27 rounds of Right Nostril Breathing, 3 times per day. This is a very dynamic breathing sequence, so build up to it gently until you are comfortable with the technique.

Warning

If your lungs get tired or if you experience fatigue or irritation, rest and lie down; practice fiwer repetitions. Also lie down and rest if your back aches. If your head becomes hot, release the technique and rest for a few moments from the strain.

Alternate Snootily Breathing

Benefits

• Brings equal amounts of oxygen to both sides of the brain for effective mental function in both the logical and creative aspects of the mind
• improves focus and concentration
• calms the nerves
• creates mental stillness and focus

Focus

1. Make your inhalation and exhalation the same length. Feel as if your whole body is centered over the base of your spine, and feel energized as you follow your breath in and out of your nose. Feel the warmth of your breath as you practice.
2. Sit on the floor in Cross-Legged Position, hands resting on your knees. Spine is upright but relaxed.
   If this position is not comfortable, sit on a folded towel to tilt your hips forward and take the pressure off your knees. Alternatively, sit with your legs stretched out in front, leaning against a wall if necessary, or sit in a chair.
3. Place the index and middle fingers of your right hand firmly on top of your nose. Rest your right thumb on your cheek next to your right nostril and your right ring finger on your cheek next to your left nostril.
4. Close your right nostril with your thumb, and inhale slowly through your left nostril.
5. Close your left nostril with your ring finger, open your right nostril, and exhale through your right nostril.
6. Inhale through your right nostril, close your right nostril, open your left nostril, and exhale through your left nostril. (Two exhalations-one on each side-complete one round of Alternate Nostril Breathing.)
7. Repeat 8 more rounds. Throughout the day, complete 9 rounds of Alternate Nostril Breathing 2 more times, perhaps after two meals.
8. If you lose track of your breath, remember this, if you find yourself breathing in, close that nostril, and exhale through your other nostril. If you find yourself breathing out, breathe back in through that same nostril, close it, and exhale through your other nostril.

Right Nostril Breathing

Benefits

Activates the left hemisphere of the brain, which is associated with active mental abilities, helps to focus concentration and energy

Focus

1. Pay attention to the movement of your breath in and out of your right nostril and the warmth of the air. Slow the breath down and deepen it as you progress.
2. Sit on the floor in Cross-Legged Position, with your hands resting on your knees. Spine is upright but relaxed.
   If this position is not comfortable, sit on a folded towel to tilt your hips forward and take the pressure off your knees. Alternatively, sit with your legs stretched out in front, leaning against a wall if necessary, or sit in a chair.
3. Place the index and middle fingers of your right hand firmly on top of your nose. Rest your right ring finger on your cheek next to your left nostril and your right thumb extended away from your cheek.
4. Close your left nostril, inhale and exhale slowly through your right nostril 27 times. Follow the movement of your breath with concentration.
5. Relax and sit quietly, taking note how you feel. Throughout the day, repeat Right Nostril Breathing 2 more times.