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Basic Movements: There are
several joints in our body, which need lubrication and movement. The =
food
we consume supplies the lubrication and Yoga and other activities pro=
vide
the movements. In our regular life some of these joints are overused =
and
some are rarely used which may create problems at later stage in your
life. To help these joints maintain their healthy condition Basic
Movements are necessary. They are also useful to prepare your b=
ody
to take up Yoga.
Prerequisites for Yogasanas=
: <=
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- You
should be over 12 years of age (For children, Yoga postures
should not be practiced for long duration and asanas are to be
maintained for very short duration.).
- Practice
every day for at least 30 to 45 minutes to get maximum results. =
- The
best suited time to practice is early morning but can be practic=
ed
in the afternoon after following food restrictions. <=
/span>
- Stomach
should be empty while practicing, that is you should consume sol=
id
food 3.5 hours before practicing and liquid 1 hour before. =
- Place
should be spacious, clean, airy, bright and away from disturbanc=
es.
- Yoga
should not be practiced on bare floor, keep mat or carpet
below.
- Clothes
should be comfortable, loose, clean. Undergarments are necessary=
.
- Yoga
prefers vegetarian diet. But avoid spicy and hot diet as much as
possible.
- Women
should not practice Yoga during Pregnancy and menstruation.
- One
should have reverence for the practice and for ones own body.
Background on Yogic Posture=
s or
Asanas:
Asana system is the 3rd in ashtanga Yoga, yogasana help
achieve physical health, control over mind and power of concentration=
.
Patanjali has described Yogasana as "Sthir Sukham
Asanam", which means a posture that is stable and pleasant.
Yoga is different from exercise as it doesn't involve sp=
eedy
movements, but instead very slow and steady movements.
Yoga helps achieve relaxation which reduces stress &
strain.
Very few calories are consumed during Yogasana practice =
and
metabolism rate of the body also drops which means reduced Aging Proc=
ess.
Less food is required as digestive power is increased.
Let Us Get
Started:
Before starting postures, it is necessary to get muscles=
and
joints warmed up gently.
Basic Warm Up: Spot runni=
ng
and walking for 3 to 5 minutes
Warn-up Movements: <=
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Neck Movement 1:=
To
increase the flexibility and stamina of neck muscles.![3Dneck](3D"http://origin.ih.constantcontact.com/fs061/1101954670699/img/6=)
Precaution - People with
neck problems, like spondilytis, should avoid forward bending.=
Procedure - Stand or sit in the Vajrasan=
a Position,
keep your neck straight, then slowly but without jerk bend your neck
forward as much as possible, back to normal position then bend it
backward and then back to normal, then to the right and to the left.<=
/span>
Neck Movement 2:=
To increase
the flexibility and stamina of neck muscles.
Precaution - People with neck problems, l=
ike
spondilytis, should avoid forward bending.
Procedure - Stand or sit in the Vajrasana
Position, keep your neck straight, then slowly but without jerk start
rotating neck clockwise from left shoulder to backwards then to
the right shoulder and to front. Repeat this in anticlockwise
direction starting from right shoulder.
Shoulder Movement: =
;To increase=
the
flexibility and stamina of shoulder and back muscles.
Procedure - Stand or sit in the Vajrasana
position, keep your body straight, fold you hands and place left fist=
on
left shoulder and right fist on right shoulder, bring both your elbows
together near chest, then slowly but without jerk rotate both these a=
rms
in opposite direction, (left arm anticlockwise and right arm clockwis=
e)
Repeat this in opposite direction (right arm anticlockwise and left a=
rm
clockwise).
Hip Rotation: Rotate hips in clockwi=
se
and anti-clockwise directions for 5 to 10 times
Ankle Rotation: Rotate Ankles 5 to 10
times in clockwise and anti-clockwise directions.
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