Basic asanas

PLOUGH - HALASANA

STEP 1 - LEGS OVER
Plough poseIn the Plough, your body is bent forward; this stretches your entire spine, particularily your cervical vertebrae and shoulders. Come up into a Shoulderstand, and inhale deeply. Exhale while lowering your feet to the floor behind your head.

STEP 2 - LEGS DOWN

Rest your toes on the floor, then lay your arms down flat. Hold for 30 seconds at first, but aim to build up to 2 minutes. If you cannot lower your feet all the way, keep your...

FISH (MATSYASANA)

Definition: Lying on your back and arching your chest

The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will...

PASCHIMOTHANASANA

Definition: Stretching your spine forward
The Forward Bend looks, and is, simple - provided you relax into the position, rather than forcing yourself into it. The pose is one of the most powerful and important Asanas, helping to ease the spinal compression caused by standig upright. Its practice contributes greatly toward keeping your back supple, your joints mobile, your nervous system invigorated, and your internal organs toned.

Objective: To stretch the back of your body...

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