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YOGA Part 2 Postures Here is Paschimottasana, a forward bending posture which has a profoundly balancing and calming effect similar to the Bach Rescue Remedy. On the physical level it tones the abdominal organs and pelvic region and rejuvenates the spine (The following postures are taken from Light on Yoga by B.K.S. Iyengar). 1. Sit on the floor with your legs stretched straight in front. Place your palms on the floor by the side of your hips. Take a few deep breaths. 2. Exhale, extend your hands and catch your toes. Hold the right big toe between the right thumb and the index and middle fingers - likewise the left big toe. 3. Extend the spine and try to keep the back concave. To start with the back will be like a hump. This is due to stretching the The mind turns in accordance with spine only from the area of the shoulders. Learn to bend right the ten thousand things; from the pelvic region of the back and also to extend yourarms fr " q . from the shoulders. Then the hump will disappear and your The pivot on which it turns is back will become flat. Take a few deep breaths. verily hard to know. 4. Now exhale, bend and widen your elbows, using them as - Manohita. levers; pull your trunk forward and touch your forehead to your knees, Remain in position for a minute or two. Next is Ustrasana, a counter-pose for the previous posture. Counter-poses remove the negative effects of previous asanas and so help maintain a physical and psychological balance during practice. Usually a counter-pose works in the opposite direction to the previ- ous asana, but in a less vigorous way. Ustrasana (ustra means ‘camel’) benefits people with drooping shoulders and hunched backs. The whole back is stretched back and toned. This pose can be tried conveniently by the elderly and even by eful observation of the body and breath is essential for the true ( practice of asanas (i.e. yoga postures). This vigilance ensures correct technique and prevents injuries. Mechanical stretches as performed by most athletes often strain tendons and muscles. In yoga attention is focused on the chi or psycho-physical aspect of move- ment, rather than physical strength. You can inumediately feel it if you're pushing too hard. Awareness of the breath further promotes the harmonisation of chi. When the breath is steady, so is the mind. While pranayama (breathing exercises generally practised in a sitting meditation pos- persons with spinal injury. ture) is the principle discipline in this direction, practicing asanas . " (‘exercises’) where the breath is used very precisely is an important 1. Kneel on the ground, keeping your thighs and feet together, preparation. toes pointing back and resting on the floor. The quality of the breath should be even and refined. Beginners 2. Rest your palms on your hips. Stretch your thighs, curve should fill their lungs by first breathing into the lower compartments, your spine back and extend your ribs. ie. their “bellies”, then breathing up into their chests. The movement 3. Exhale, place your right palm over your right heel and your of body and breath should be harmonized: when making an opening left palm over your left heel. If possible, place your palms on yoga movement the chest and abdomen are also expanding, so you the soles of your feet. inhale; contracting movements are usually made on exhalation; twisting movements are usually made on exhalation, as the restricting movement helps to empty the lungs. Each breath should start just before the movement and continue until just after the movement has finished. Synchronisation of breath and movement encourages concentration. 4. Press your feet with your palms, throw your head back and push your spine towards your thighs, which should be kept perpendicular top the floor. 5. Contract your buttocks and stretch your dorsal and coccyx regions of your spine still further, keeping your neck stretched This one-pointed concentration transforms what could be gym- back. nastic contortionism into a trie yoga, ic. a “Yoking” (yoga and 6. Remain in this position for about half a minute with normal “yoke” and etymologically related) or integration of body and mind, breathing. the mind and the Collective Unconscious, and ultimately a fusion of 7. Release your hands one by one and rest them on your hips. the individual with the Universal. Then sit on the floor and relax * - Emanuel Lieberfreund 3s NEXUS New Times Seven - Summer 1989 Here is Paschimottasana, a forward bending posture which has a profoundly balancing and calming effect similar to the Bach Rescue Remedy. On the physical level it tones the abdominal organs and pelvic region and rejuvenates the spine (The following postures are taken from Light on Yoga by B.K.S. Iyengar). 1. Sit on the floor with your legs stretched straight in front. Place your palms on the floor by the side of your hips. Take a few deep breaths. 2. Exhale, extend your hands and catch your toes. Hold the right big toe between the right thumb and the index and middle fingers - likewise the left big toe. 3. Extend the spine and try to keep the back concave. To start with the back will be like a hump. This is due to stretching the spine only from the area of the shoulders. Learn to bend right from the pelvic region of the back and also to extend yourarms from the shoulders. Then the hump will disappear and your back will become flat. Take a few deep breaths. 4. Now exhale, bend and widen your elbows, using them as levers; pull your trunk forward and touch your forehead to your knees, Remain in position for a minute or two. - Manohita. ‘ential for the tue vigilance ensures ical stretches as muscles. In yoga aspect of move- ediately feel it if harmonisation of Vhile pranayama 3 meditation pos- oracticing asanas y is an important :fined. Beginners er compartments, s. The movement aking an opening xpanding, so you e on exhalation; , as the restricting tent and continue nisation of breath at could be gym- king” (yoga and f body and mind, aately a fusion of the ten thousand things; The pivot on which it turns is verily hard to Know. eful observation of the body and breath is essential for the true ( practice of asanas (i.e. yoga postures). This vigilance ensures correct technique and prevents injuries. Mechanical stretches as performed by most athletes often strain tendons and muscles. In yoga attention is focused on the chi or psycho-physical aspect of move- ment, rather than physical strength. You can inumediately feel it if you're pushing too hard. Awareness of the breath further promotes the harmonisation of chi. When the breath is steady, so is the mind. While pranayama (breathing exercises generally practised in a sitting meditation pos- ture) is the principle discipline in this direction, practicing asanas (‘exercises’) where the breath is used very precisely is an important preparation. The quality of the breath should be even and refined. Beginners should fill their lungs by first breathing into the lower compartments, ie. their “bellies”, then breathing up into their chests. The movement of body and breath should be harmonized: when making an opening yoga movement the chest and abdomen are also expanding, so you inhale; contracting movements are usually made on exhalation; twisting movements are usually made on exhalation, as the restricting movement helps to empty the lungs. Each breath should start just before the movement and continue until just after the movement has finished. Synchronisation of breath and movement encourages concentration. This one-pointed concentration transforms what could be gym- nastic contortionism into a tmie yoga, i.e, a “Yoking” (yoga and “yoke” and etymologically related) or integration of body and mind, the mind and the Collective Unconscious, and ultimately a fusion of the individual with the Universal. Next is Ustrasana, a counter-pose for the previous posture. Counter-poses remove the negative effects of previous asanas and so help maintain a physical and psychological balance during practice. Usually a counter-pose works in the opposite direction to the previ- ous asana, but in a less vigorous way. Ustrasana (ustra means ‘camel’) benefits people with drooping shoulders and hunched backs. The whole back is stretched back and toned. This pose can be tried conveniently by the elderly and even by persons with spinal injury. wre) 1s Me principle aiscipune m us arecuon, pracucug asanas (‘exercises’) where the breath is used very precisely is an important 1. Kneel on the ground, keeping your thighs and feet together, preparation. toes pointing back and resting on the floor. The quality of the breath should be even and refined. Beginners 2. Rest your palms on your hips. Stretch your thighs, curve should fill their lungs by first breathing into the lower compartments, your spine back and extend your ribs. ie. their “bellies”, then breathing up into their chests. The movement 3. Exhale, place your right palm over your right heel and your of body and breath should be harmonized: when making an opening left palm over your left heel. If possible, place your palms on yoga movement the chest and abdomen are also expanding, so you the soles of your feet. inhale; contracting movements are usually made on exhalation; twisting movements are usually made on exhalation, as the restricting movement helps to empty the lungs. Each breath should start just before the movement and continue until just after the movement has finished. Synchronisation of breath and movement encourages concentration. 4. Press your feet with your palms, throw your head back and push your spine towards your thighs, which should be kept perpendicular top the floor. 5. Contract your buttocks and stretch your dorsal and coccyx regions of your spine still further, keeping your neck stretched This one-pointed concentration transforms what could be gym- back. nastic contortionism into a trie yoga, ic. a “Yoking” (yoga and 6. Remain in this position for about half a minute with normal “yoke” and etymologically related) or integration of body and mind, breathing. the mind and the Collective Unconscious, and ultimately a fusion of 7. Release your hands one by one and rest them on your hips. the individual with the Universal. Then sit on the floor and relax * - Emanuel Lieberfreund 3s NEXUS New Times Seven - Summer 1989 Postures The mind turns in accordance with