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practice 2

STRETCH AND BREATHE

Lay on the mat, legs together, arms by your side.  In breath: arms moving up to the floor behind your head.  Out breath: arms moving down by your side again.  Focus is on the breath.  Arms and fingers are straight.  Shoulders remain relaxed.  Repeat this at least 5 times, more if you wish

CAT STRETCH

Improves flexibility in the spine, strengthens abdominals, improves circulation of air in the lungs, strengthens wrists and arms.  On all fours, wrists underneath the shoulders, knees under hips.  In breath: Spine arches downwards, belly button towards the floor, head moving up.  Out breath: Pull the navel in towards the spine, rounding the back, head moving down to look through the knees.

Please note: ARMS STAY STRAIGHT ONLY THE BACK MOVES.

Repeat 5 times, more if you wish.

DOG STRETCH

Stretches the whole body, strengthens, relieves tiredness and slows the heart.  From Cat position sit back on the heels and stretch the arms forward.  In breath: come up on all fours, tuck the toes under.  Out breath: lift up with the hips. Keep the legs straight and stretching, keep the tailbone lifting. Hold the posture whilst it is comfortable, breathing normally. Repeat it two or three times, resting in between.

TRIANGLE

Strengthens the legs and spine and stretches the lungs. Try to practise this posture with your back against a wall, hips stay against the wall.  Stand tall with the feet wide apart. Turn your right leg out 90 degrees and turn your left leg in 30 degrees.  In breath: take arms out to the side, shoulder height.  Out breath: move to the right and down, taking the right hand down the right leg where it is comfortable (LEFT HIP MUST NOT COME FORWARD). Stretch the left arm up straight, with the palm facing forward. If that is not right place your left hand into the lower back. The head turns to look up, if possible, but if this strains the shoulder look down. NEVER CREATE TENSION OR FORCE YOURSELF. Breathe deeply in the posture and hold as long as comfortable. Then repeat on the other side.

FORWARD BEND

Sit up make sure your spine is straight. Bend slowly forwards from your hips as you breath out. Keep focussing on the length of your spine and the stretch of the hamstrings. If the hamstrings are very tight bend your knees slightly.

SPINAL TWIST

 Lay on your back with your knees bend, arms out to the sides at shoulder height,or a little lower, relax the shoulders. Feel the space in the chest.   As you breathe out let the knees move to one side and turn your head away from your knees. As you breathe in move the knees and the head back to the centre. As you breathe out go the other way. Repeat 3 times to each side.

RELAXATION

Lay on your back with the knees bent, or the legs straight. Relax the whole body.  Try to practise this for 5 minutes. Observe the breath.