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Yoga
Free
instructions
Stress
can harm us. You can feel your body getting tense and
you
are uncomfortable - witch reduces your quality of life.
Yoga
can help you out of the problem with tense muscles in your body.
Hatha-Yoga stretches your muscles and makes your body more
comfortable. Your tense feeling will gradually go away if you use
some of the following simple Yoga practice daily. Most important with
yoga is to stretch and soften your muscles. Not tempo and condition
in de meaning of doing the exercise fast. The stretch should be done
calmly and soft.
Here
is the Yoga exercise. We hope the drawings and
the
text will help you without any further instruction.
Use
a blanket or something comfortable to lie on. Use the floor where
you have enough space to do the movements. Be sure to have a calm
time while you do yoga.
Lie
down on your back with your arms alongside your body. Breed quiet
and stay in that comfortable position until you feel calm. Breeding
softly and feel relaxed. This is the position you go back to after
each exercise. Remember to lie like this until you are calm and you
breed softly. Remember to breed through your nose if possible. That's important.
Try
to find a comfortable inn and out breeding while you do the
exercise, like breeding out while you bow forward and breeding in
while you go up again. Do all the exercises slowly. You will feel
your body is getting softer with daily practice.
Don't
press and stress yourself through the exercises: Take it easy and
you will improve every day. In the morning your body will feel more
stiff than later in the day - and its very good to start the day with
some yoga exercise. You will feel better and more awake with daily
yoga exercises.
Now
you are ready for the Yoga exercise.
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Sit
in a tailor position like on the drawing. Put both your hands on top
of your head and press softly. Do this point after point down your
neck, shoulders and to your heart |
Exercise
1
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Sit
in a tailor position like on the drawing. Start with your right
hand. Press softly on your left arm and follow up point after point
to your shoulder and to your heart. Change to the other harm and do
the same. |
Exercise 2
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Squat
on the ground like on the drawing. Lay both your hand on your
stomach. Press softly point after point up to the heart. |
Exercise
3
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Squat
on the ground. Rise up on your knees like on the drawing. Stay in
that position a minute or tree as you feel while you breed softly
through your nose. Then go back to the Squat on the ground position. |
Exercise
4
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Sit
on the floor. Stretch your right foot out and bend your left foot
like on the drawing. Then stretch your both arms softly out to the
right and try to reach your right knee with your head. Stretch out
softly and stay in the position a while. Don't press yourself. Breed
quietly or breed out while you go forward and breed in while your
rise up. Reverse and do the same on the other side. |
Exercise
5
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This
exercise can be done together with the next exercise (7). Lie flat
on the floor as you started in the first place with your arms
alongside your body. Lift up your legs up like on the drawing and
support the position with your hands like on the drawing. Keep your
legs straight - don't bend them. Stay in that position as long as it
is comfortable to you - some minutes - go back to the resting
position or continue to the exercise 7. |
Exercise
6
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Start
with exercise 6. bend your legs behind your head like on the
drawing. Keep your legs straight - that means don't bend your knees.
Feel the stretch in your legs and stay in that position as long as
you feel comfortable - something lake two minutes in the beginning.
With more experience you can increase to more minutes. |
Exercise
7
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Lie
down on your stomach. Bend slowly up like on the drawing, press your
chest forward and keep your hip on the floor. Stay in that position
some minutes. Move softly back to your start position. Rest on your
side or like before after the exercise. |
Exercise
8
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Lie
down on your stomach with your hands alongside your body. Press your
hands against the floor and lift up your legs like on the drawing.
Remember to keep your legs straight - don't bend your knees. Stay in
that position some minutes as long as you can or find comfortable and
rest like exercise 8. |
Exercise
9
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Sit
on the floor. Stretch softly out your right leg and bow your left
leg over the right. Put your right arm on your right leg like on the
drawing. Stretch your left arm up in front of you and bend softly
sideways backwards - back as long as you can and keep your eyes
focuses on your hand in the turn. Feel the good stretch in your back.
Stay in that position a minute or two to start up with. Go softly
back to the front position and do the same exercise to the other side. |
Exercise
10
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Keep
your legs straight. Start to bow softly forwards with your head,
then your neck, your back gradually. Stretch your arms against your
feet and feel the stretch in your legs. Stay in this positions for
some minutes and go back to the start position gradually the same way
you bended down - start with the lower part of your back and so on. |
Exercise
11
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Sit
in the floor in a tailor position. Put your right hand up to your
nose like on the drawings: Press to your right side of the nose so
the air is blocked in the nostril on this side and the air can only
pass on the other side of the nose. Breed in while you count to 4.
Close the other nostril with your little finger. Keep the breath
while you count to 16. Then open your left nostril and breed out
while you count to 8. Then breed in on your left nostril while you
count to 4 and so on changing side doing the same thing over again.
Use your right hand all the time. |
Exercise
12
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