Yoga Basic Movements

8/7/2019 Yoga Basic Movements

http://slidepdf.com/reader/full/yoga-basic-movements 1/7

Yoga Basic Movements

Yoga Basic Movements

These movements are very useful to beginners, who want to start doing yoga but don't

have any experience of yoga or any other exercise.

There are several joints in our body, which needs lubrication and movements. The food

we consume supplies the lubrication and Yoga and other activities provide 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 also they are useful to prepare

your body to take up Yoga.

Benifits

- As your body relaxes all your muscles also relax except those muscles, which are used

in the movements, so one can easily concentrate on the movement / particular muscle

(effort).- Aged and persons having diseases also can do these movements without much strain.

Prerequisites for Yoga

- Below 12 years of age Yoga postures should not be practiced for long duration and

asanas are to be maintained for very short duration.

- Every day you should practice Yoga for at least 30 to 45 minutes to get maximum

results.

- The best suited time to practice is early morning hours, but it can be practiced in the

afternoon after following food restrictions.

- Food restrictions - stomach should be empty while practicing, that is you should

consume solid food 3.5 hours before practicing and liquid 1 hour before.

- Place should be spacious, clean, airy, bright and away from disturbances.

- Yoga should not be practiced on bare floor but 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 faith in Yoga and what he is doing.

Yoga Positions 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. A more broad definition of Yogasana according to Patanjali

is "Tatodwanabhighatah" which means practice of Yogasana leads to disappearance of

duality of cold-hot, sadness-joy, happiness-sorrow and so on.

- Yoga is different from exercise as it doesn't involve speedy 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 Process.

- Less food is required as digestive power is increased.

Retirado de: http://www.yogapoint.com/info/basicmovement.htm?tp=basictoadvance



NECK MOVEMENT – 1

Aim - To increase the flexibility and stamina of neck muscles.

Precaution - People with neck problems like spondilytis should avoid forward

bending.

Procedure - Sit in the Vajrasana 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.

NECK MOVEMENT – 2


Precaution - People with neck problems like spondilytis should avoid forward

bending.

Procedure - 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 – 1


Precaution - No specific precautions.



Procedure - Sit in the Vajrasana Position, keep your body straight, with arms by

side. Then slowly but without jerk lift your both shoulders upwards as much as possible

near to ears, back to normal position.

Benefits - This posture is useful for people with back problems.

SHOULDER MOVEMENT – 2

Aim - To increase the flexibility and stamina of shoulder and back muscles.

Precaution - No specific precautions.

Procedure - 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 arms in

opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in

opposite direction (right arm anticlockwise and left arm clockwise).

Benefits - This posture is useful for people with back problems.

HAND MOVEMENT – 1

Aim - To increase the flexibility and stamina of hand & shoulder muscles.

Precaution - If you feel strain while lifting your hands above ground then do this

with your hands resting on ground.Procedure - Relax in Shavasana position, keep your hands 6 inches away from

your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5

inch above ground and slowly rotate them towards head without bending elbows, keep

the hands parallel to the ground till both the palms meet, place left palm on right palm

and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly but

without jerk rotate both the hands back to the normal position via the same path.

Benefits - This posture is useful in increasing the strength of neck, shoulders and

the stretching helps retain normal posture.



HAND MOVEMENT – 2

Aim - To increase the flexibility and stamina of hand & shoulder muscles.

Precaution - do not bend elbows while doing this.

Procedure - Relax in Shavasana position, keep your hands 6 inches away from

your body, legs separated with 12 inch distance between them, raise your hands above

ground and slowly take them towards head without bending elbows, place both hands

on the ground, stretch hands upwards and legs downwards for 5 to 10 seconds. Then

slowly but without jerk bring both the hands back to the normal position via the same

path.

Benefits - This posture is useful in increasing the strength of neck, shoulders andhands, the stretching helps retain normal posture.

HAND MOVEMENT - 3

Aim - To increase the flexibility and stamina of hand & shoulder muscles.Precaution - If you feel strain while lifting your hands above ground then do this

with your hands resting on ground. The movements should be slow and continuous.

Procedure - Relax in Shavasana position, keep your hands 6 inches away from

your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5

inch above ground and slowly rotate them towards head without bending elbows, keep

the hands parallel to the ground till both forearms cross, in this same cross position raise

the arms above and on to the stomach, then slowly bring both the hands back to the

normal position.

Benefits - This posture is useful in increasing the strength of neck, shoulders and

the stretching helps retain normal posture.



LEG MOVEMENT – 1

Aim - To increase the flexibility and stamina of legs & hip muscles.

Precaution - The movements should be slow & continuous.

Procedure - Relax in Supine position, keep your hands around head rotating

them side ways, then lift your left leg and bring it near to the hip, repeat this procedure

for the right leg. Then slowly bring both the hands back to the normal position.

Benefits - This helps development of the leg muscles and hip joints.

LEG MOVEMENT – 2

Aim - To increase the flexibility and strength of legs & hip muscles.

Precaution - The movements should be slow & continuous. Do not bend the

knees.

Procedure - Relax in Supine position, keep your hands close to your body, then

lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise

direction without bending knees, repeat this procedure for the right leg.

Benefits - This helps leg muscles and hip joints.



LEG MOVEMENT – 3

Aim - To increase the flexibility and stamina of legs & hip muscles.

Precaution - The movements should be slow & continuous. Do not bend the

knees.

Procedure - Relax in Supine position, Move your hands around and place them

at shoulder height, parallel to the ground, then lift your left leg and turn it to the right

side as far as possible touching the ground. Repeat this procedure for the right leg. Then

slowly bring both the hands back to the normal position.

Benefits - This helps leg muscles and hip joints.

KNEE MOVEMENT – 1

Aim - To increase the flexibility and strength of knee & waist muscles.

Precaution - The movements should be slow & continuous.

Procedure - Relax in Supine position, Move your hands around your head, then

bend your left leg in knee and rest foot near to hips , then turn the knee to the right side

as far as possible. Repeat this procedure for the right leg. Then slowly bring both the

hands back to the normal position.

Benefits - This helps knee joints and hip joints.



KNEE MOVEMENT – 2

Aim - To increase the flexibility and strength of knee & waist muscles.

Precaution - The movements should be slow & continuous, don't take

unnecessary strains while performing this exercise.Procedure - Relax in Supine position, Move your hands around your head, then

bend your legs in knee and rest feet near to hips , then turn the legs to the left side as far

as possible, touch the left knee to the ground and turn the neck to the right side and

relax all the muscles, continue normal breathing, then slowly bring both the hands back

to the normal position.

Benefits - This helps knee joints, hip joints and also the spinal column.

KNEE MOVEMENT – 3

Aim - To increase the flexibility and strength of knee & waist muscles .

Precaution - The movements should be slow & continuous, don't take

unnecessary strains while performing this exercise.

Procedure - Relax in Supine position. Move your hands around your head, then

bend your legs in knee and rest feet near to hips , keep 12 inches distance between them,

then turn the left leg to the right side to touch the right toe, press the right leg to the left

thigh, relax all the muscles, continue normal breathing. Repeat this for right leg, then

slowly bring both the hands back to the normal position.

Benefits - This helps knee joints, hip joints and also the spinal column.

Documents

Yoga Basic Movements