focus should be to increase the volume of each breath. If at first you count to four try to get to a six second breath by the end of your tenth breath. Remember to exhale fully. You cannot take in more air in one inhalation than you exhaled in the last breath. Always breathe through your nose. Picture your lungs as balloons or bellows that open and flatten with each breath.
When you can take one deep breath every ten seconds and take a second longer to exhale then this type of breathing has been properly learned. You are now able to learn other techniques which can help you master your body. Some allow you to increase your heart rate. Others will allow you to stimulate a good night’s sleep.
To continue this breathing in other positions remember that in bending positions you should Exhale as your body bends or your abdominal muscles are twisting. Inhale as you stretch and your abdomen is relaxing; you may feel strain in your neck or back if you are focusing too hard and hyperventilating. If this occurs lie down and relax. Focus on slow deep breaths but do not force them.
Chapter 6- Basic Yoga Poses for the Beginner
Yoga (or Sanskrit) was first invented in Ancient India many millennia ago. People believed that, with much discipline, a state of permanent mental and physical peace could be obtained through Yoga. Since the late nineteenth century, Yoga has become very popular in the Western world as a system of exercises that promote physical and mental health. Below are some Yoga poses you should master before moving up to the next level.
Standing Poses:
Mountain Pose (Tadasana) - Strengthens thighs and improves posture.
Stand up straight with arms at sides and feet parallel, facing forward.
Press and spread toes into the floor so weight is evenly distributed throughout feet.
Align hips and buttocks so pelvis is straight.
Roll shoulder blades up and down, dropping behind rib cage.
Straighten neck, and keep head parallel with shoulders.
Look ahead and breathe normally.
Note- If desired, bring arms up and over head.
Downward Dog (Adho Mukha Svanasana)- Strengthens and stretches body.
Come to all fours with hands underneath shoulders and knees under hips.
Curl toes underneath feet.
Begin to hinge (or straighten) legs so pelvis is lifted into the air.
Hinge your arms and torso to form a inverted V with body.
Keep the head straight and tucked slightly under arms.
Hold as long as possible and release slowly, returning to starting position.
Balancing Poses:
Tree Pose (Vrksasana) - Improves balance and strengthens legs.
Stand up straight with feet parallel to each other.
Shift as much weight as possible on to left foot.
Lift right foot bringing the sole to the inner left thigh.
Try not to let the right hip jut out- stay aligned.
Focus on something to help maintain balance.
Plank Pose-- Strengthens the arms and the spine, preparing the body for harder arm balance exercises.
Start in Downward Dog Position.
Pull toes under.
Open your body out into a straight line (similar to that of a push-up).
Press forearms and hands down firmly.
Push with feet for added stretch.
Keep the neck straight.
Repeat if desired.
Hands and Knees Balance - Improves core strength and balance.
Go on all fours with the wrists aligned with the shoulders, and knees underneath the hips.
Extend right leg out and behind on the ground.
Lift right leg up to hip level.
Lift the left arm up to shoulder level.
Balance on left knee and right hand, keeping neck and body straight.
Stay five to ten breaths then lower leg and arm.
Reverse and repeat.
Backbends:
Half-Wheel Pose- Improves spinal flexibility and strength, and opens the chest.
Lie down on back.
Bend knees and pull feet close to buttocks.
Lift hips up towards the ceiling.
Lock hands behind back and straighten, pressing into the mat.
Twist shoulder so arms are twisted with wrists up.
Stretch so the chest is pulled towards chin.
Repeat as desired.
Cobra Pose (Bhujangasana) - Increases spinal flexibility.
Start in Plank position.
Turn feet top down to rest on the mat.
Lower legs and lower body to lie face down.
Keep arms bent and hands face forward on the mat.
Keep neck loose and neutral and lift chest as high as possible.
Repeat multiple times.
Knees, Chest, and Chin Pose- Increases spinal flexibility and arm strength.
Start in Plank position.
Bring knees to the floor.
Bring chin and chest down to the floor between the hands.
Keep elbows at sides.
Make sure the hips stay high forming an inverted V shape and stretching as much as possible.
Repeat as desired.
Note: Backbends are the most uncomfortable positions for beginners and should be approached with the utmost caution and care. Warming up prior to exercising is essential. If any pain occurs, stop exercising immediately.
Seated
