1. Complete Breathing.
This pose is usually practiced in the relaxation pose and can naturally be incorporated into other poses as your awareness expands. For beginners it is best done lying down on your back on the ground. This enables you to feel what is happening to the ribs and diaphragm when you breathe. When the technique is fully understood, it can be practiced sitting or standing.
Technique.
» Bring your attention to the whole area beneath your ribcage and down to your hip. Gradually deepen your exhaling breath and feel all the muscles in these areas make a slow, firm contraction, consciously squeezing the muscles towards your navel centre.
» On the Inhalation, allow this area to expand slowly, as far as it wants to go, feeling round and full.
» Slowly exhale again, emptying the lower, then middle and finally the upper lung.
This is one complete breath. Try 20 of these, letting your mind follow the process of expansion and contraction, knowing that each conscious breath is bringing your mind to a calm and quiet place. This breath pacifies and calms the central nervous system.
Note: The abdomen must expand during inhalation and contract during exhalation, which is often the opposite of what you were taught when young.
Contraindication: If hyperventilation occurs, stop immediately and breathe easy.
Took up Hatai yoga recently after procastinating for a number of years. The instructor was experience and it was fun going through the stretching. Do not feel any body ache as what commonly heard from friend who sttended Yoga lesson. Important points to remember before practicing yoga
Yoga is neither a shortcut nor a stepping-stone to quick health. It takes time to practice the postures and achieve the best comfort level for the body.
1. Approach yoga with the spirit of a sportsman, having an attilude that will lead to success and beyond.
2. Always make sure that your stomach is empty of solid food. Never practice Yoga with a full stomach. It should be practiced for at least 3 hrs after a heavy meal and 2 hrs after a light meal.
3: Wear clothing that is loose and stretchable, while you practice so that blood flow, breathing and movement will be easy and comfortable.
4. The effectiveness of any posture depends on the concentration you bestow on its practice as well as the correct adherence to its technique. If in doubt - always ask the trainer.
5. If you cannot do some practices, work on them slowly, gradually and patiently. It is after all your own body - it needs training and not straining.
6. Do not be a perfectionist. Individuals differ in their mental and physical abilities, so avoid comparing yourself with others. This is one of the secrets of happy living.
7. During the poses, your breathing will become deep and regular. Never hold the breath, but allow each exhalation to be deep and smooth. Never force, push or strain your body beyond the comfort zone.
8. If for any reason you feel giddy or shortness of breath, please lie down in any of the relaxation postures you feel comfortable.
9. If you are a beginner, do not to feel distressed, if you are not able to master the asana within a short period. It is always better to go slow and secure maximum benefit by doing the moderate position of the asana correctly rather than injuring yourself to achieve the extreme position quickly.
10. If you fail to do your practices, do not be disheartened. Try again. Persistence is the key to great achievement in life.
11. It is extremely important that you reveal any physical discomfort or illness to the trainer. This will help both the student and trainer ascertain the suitability of the various postures.
12. Postures should not be performed during or immediately after an illness. And if you are pregnant, consult your physician before beginning yoga practice.
Highly recommended book to read | posted by Richard Sim, 9:02 AM | 0 comments |
