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Yoga 21



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01. Full Lungs Breathing - How to learn it
How to learn complete lung breathing in ONLY 10 steps?   Step 1 - READ THE THEORY: Read the description of complete lung breathing!   Step 2 - WRITE IT DOWN: Take a piece of paper and write down five times: "Complete lung breathing is very simple! I can learn it quickly!"   Step 3 - LEARN THE ARM POSITIONS: The basic position is important: straight spine, drawn in stomach, lifted chin. It is easiest to reach in a lying position, so lie down on the floor! Your arms will help you to separate the three areas used for breathing: Stomach breathing: Arms next to your body not moving. Rib...
01. Full Lungs Breathing
It involves 3 inhalations and 3 exhalations - Counting helps to establish a continuous breathing pattern.   #1 - Stomach inhalation: Major movement: Push stomach out Arms: None Count: "One, two."   #2 - Rib inhalation: Major movement: Open the rib cage Arms: Extend in front at right angle Count: "Three, four."   #3 - Shoulder inhalation: Major movement: Raise the collarbone Arms: From middle to over the head Count: "Five, six."...
02. Lotus Pose
Starting position Sitting with straight legs.                         Positioning Sit on the heel of your left foot, then put your right heel on your left calf. Your hands are on your knees.   In position Steady breathing, still body, expanded back and chest, eased back stomach/abdomen.   Releasing You come back to sitting with the help of your hands. Move to loosen the tension in them.   Impacts Positive and negative circulation become balanced by not thinking, not...
03. Symbol
Starting position Lotus sitting.   Positioning Complete yoga breathing-in. While breathing out, bend forward, and place your forehead on the ground. Pull your arms behind your body, hold your left wrist in your right hand, and place your left thumb in the hollow of your hand to keep the energy in your arms.   In position Stay down as long as you can hold on without breathing.   Releasing During complete breathing in, lift up to starting position.   Impacts By external and internal abdomen massage, this exercise cures deficiencies for example peristalsis, or for degenerated nerves...
04. Lying Twist
Starting position Lay back, place your arms on the ground into side arms position, with the hollows of your hands facing the ground.                         Positioning During breathing in, pull your right leg up to your left leg’s knee. Hold your right knee with your left hand then turn it down from your hip. Look at the direction of your right hand.   In position Hold this position for five seconds without any movements.   Releasing Breathing in, start with stomach breathing, when...
05. Triangle
Starting position Wide straddle, feet in parallel position.                         Positioning Complete breathing, as you lift your arm to the height of your shoulders in one line. Breathe in and bend to the right for five seconds, touch your right foot with your right hand, and turn your head to your hand in the upper position.   In position Stay down for five seconds.   Releasing Breathe in while rearing back, then immediately, without holding your breath bend to the left while...
06. Standing Forward Bend
Starting position General stance, parallel feet, straight back, pulled in abdomen, lifted up head.                         Positioning During complete breathing, raise your hands through front middle position (arms in front of your chest) to aloft position (arms above head) in the same line as the body is in, and your shoulders should be flexed in an upward direction. Bend forward slowly, starting the action and exhaling from abdomen for five seconds. Hold your legs, and pull your body down towards your thighs....
07. Stomach Suck
Starting position A mean stance, with sagging knees, and hands on the thighs so the torso is supported like this.                         Positioning After complete breathing, expel all the air from your lungs, then draw in your abdomen, starting from the diaphragm; the midriff lifts automatically, the chest extends, and organs in the stomach move upwards.   In position Feel the movement and packing of your internal organs for 5 seconds without any movement.   Releasing When drawing...
08. Warrior
Starting position General stance.                         Positioning Step into a wide straddle, feet are parallel. While breathing in lift your arms to middle position on your sides, turn right from your hip, and turn your right foot as well 90° to right. While breathing out, bend your right knee to a right angle, keep your left leg straight (or put it on the ground, if it's better for you).   In position Hold your breath for six seconds; the centre of gravity should be your right leg.  ...
09. Cat
Starting position Kneel down with hands on floor. Knees are under the hips, wrists are under the shoulders, the fingers are pointing ahead.   Positioning During complete breathing, curve your backbone, throw back your head, and push your buttocks to the sky.   In position Keep this position for five seconds!   Releasing Curve your backbone while breathing out, press your chin to your chest, pull back your coccyx. Then hold your breath, and then curve your back again while breathing in.   Impacts Revitalizes the backbone, loosens the joints of the neck and the backbone. It’s good...
10. Cobra
Starting position Lying on your stomach, hands are placed under the shoulders on the ground, legs are straight and are in closed position.                         Positioning During complete breathing, lift your body only by working your back muscles; help with your hands, but only in the last section, when fully bending back your body, in the following order: head, neck, shoulders, chest, abdomen.   In position Keep this position for five seconds, then breathing out stretching your upper body...
11. Locust
Starting position Lying on stomach, with forehead on the ground, hands next to the body, on the ground. Legs are in straight and closed position.   Positioning As you breathe in, lift up your legs as much as you as you can.   In position Keep this position for five seconds.   Releasing When breathing out, put your legs back on the ground, and rest your head on your hands.   Impacts Terminates constipation. All muscles are tense and then all flexors are limp. Muscles of your waist strengthen.   Pay attention to! Muscles in the back are in serious tension, so after...
12. Sit-up
Starting position Lying on your back, closed legs, arms in straight position next to the body.   Positioning During complete breathing in, lift your arms completely through front lifting of your arms in middle/centered position. You will start the sit-up only by the force of your own muscles. The more you press your abdomen the easier it is do the sit-up. Don’t do it in a rush; force yourself to control your muscles, then you are able to sit-up by the sheer force of the muscles in your abdomen. After complete breathing out and sitting-up, touch your knees, and pull your chest to your thighs.   In position...
13. Upward Plank
Starting position Straight sitting, hands are placed next to the bottom on the ground, fingers are pointing to the feet, legs are in closed position.   Positioning During breathing in lift your hips high, to place your hips, shoulders and knees in the same line. Throw back your head, position your neck in the same line as your body’s.   In position Hold this position for five seconds and hold your breath.   Releasing When breathing out, put your bottom back on the ground.   Impacts Stretches the shoulders, strengthens the muscles of the abdomen and the thighs.   Pay...
14. Fish
Starting position Lying on your back, with closed legs pulled up a medium amount.                         Positioning Sit up a bit, place your hands under your bottom, curve back your body, throw back your head. Slowly let down your head onto the ground. You support yourself on your head and bottom, your nape, shoulder blades and spine from the neck to the back are in the air. Close your eyes, press together your shoulder blades. After practicing this several times, and if your neck feels strong, raise your hands...
15. Bridge
Starting position Lying on the back, shoulder wide opened legs, arms placed next to the body on the ground, the palm of the hand lays on the ground. Pull up your legs, and step by step place them under your bottom.                         Positioning While breathing in lift your hips as high as you can. Your hands and your whole foot are anchored on the ground.   In position Keep this position for five seconds without any movement.   Releasing When breathing out put your hips back on...
16. Half-Shoulder Stand
Starting position Lying on your back with legs straight in closed position.                         Positioning Lift your legs and support your hips with your hands. Straighten your backbone and pull in your abdomen. You now lie on your elbows, nape and shoulder brace. Your legs are lifted 45°. To help the blood flow, tense the sole of your feet, move your toes, turn your ankles, lift your knees, turn out your thighs and open your legs.   In position Keep the pose motionless, and stay so for a half...
17. Shoulder Stand
Starting position Lying on your back with straight legs in closed position.                         Positioning Lift your legs and body to vertical position, and support your back with your hands around the kidney region. Press your chin to your chest, breathe softly from your abdomen.   In position Keep this position for half a minute.   Releasing Put your body down first and then your legs.   Impacts The same as the half-shoulder stand , but the refreshed blood cleans...
18. Plough
Starting position Lying on your back with straight legs in closed position.                         Positioning Throw your legs over your body, then slowly put them down behind your head. After five seconds push them further down as much as you can, and throw up your arms.   In position Slow breathing for 15 seconds in all.   Releasing Slowly put down your arms and then your legs. Lie on your back for ten seconds.   Impacts It is a really intense exercise, which puts back...
19. Foetal
Starting position Lying on your back with straight legs in closed position.                         Positioning Throw your legs over your body, and slowly place your knees on your forehead. Lift up your arms and put them down next to your ears. After this let your knees down to your arms, or if you are flexible enough, even down to the ground.   In position Slow breathing for 15 seconds.   Releasing Slowly pull back your knees; you can help with your hands. Put your body back to the...
20. Headstand
Starting position Kneeling down.                         Positioning Clasp or enlace your fingers, put your forearms down to the ground almost paralell from the distance of your shoulders. Place the top of your head softly in your hands and let front of your forehead touch the ground; like this you don’t put too much weight on your neck or head. Start lifting your bottom and bent knees by the force of your abdomen- and backmuscles. When your backbone is straight, straighten your legs.   In position...
21. Corpse
Watch animals, for example, the cat. When it is resting, it relaxes its entire muscles well; if you lift the cat up, it almost flows out of your hands. Animals know by instinct that muscles shouldn’t be tense and trained all the time, but often they need to be rested. You need to learn this too, in order to keep up your progress - this position helps you to achieve it.   Starting position Lying on your back with opened legs (shoulders distance apart); arms placed next to the body, arm pit open. Lie in a symmetrical position and with a completely straight backbone....