15 EXERCISES WITH HATHA YOGA (PART 3)


11. SHAVASANA


- Step 1. Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Make sure you are warm and comfortable, if you need to place blankets under or over your body.

- Step 2. Close the eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.

- Step 3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to, rock or wiggle parts of your body from side to side to encourage further release.

- Step 4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.

- Step 5. Stay in Shavasana for 5 to 15 minutes.

- Step 6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position.

12. SIDDHASANA


- Step
 1. With the buttocks on the floor, cross the legs, placing one foot to close to the inner thigh and then the other foot close to the ankle so both heels are almost at your midline. Rest the hands on the knees or in the lap with the palms facing up or down.

Optional: Use a hand mudra while seated in the posture.

- Step 2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.

- Step 3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.

- Step 4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.

13. SIMHASANA 


- Step
 1. From a seated position with the hips on the heels and the palms resting on the knees, inhale and reach the crown of the head up to lengthen the spine.

- Step 2. As you exhale, bring the palms to the floor in front of the knees, arch the spine, look up at the third eye point, stick out the tongue and roar like a lion (Haaa!) out of your mouth.

- Step 3. Inhale back to the starting position and repeat 2-5 times.

14. BADDHA KONASANA


- Step
 1. From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.

- Step 2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.

- Step 3. Keeping the back flat and the chest open, exhale and gently pull your torso forward. Close the eyes and stare up at the third eye / sixth chakra.

- Step 4. Breathe and hold for 3-8 breaths.

>>> View More Part 1: https://blog.odaqua.com/2021/09/15-exercises-with-hatha-yoga-part-1.html
>>> View More Part 2: 
https://blog.odaqua.com/2021/09/15-exercises-with-hatha-yoga-part-2.html


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