18:53
as a beginner
do not attempt to do more than one repetition for each particular asana
later, with practice, you can go to 2 or 3 repetitions per asana, but never more than that.
19:03
lying on your stomach
legs straight
your feet resting easily
slightly apart
keep your arms by your sides
in neutral position
keep your head turned to one side
makrasana
the crocodile pose
this is the relaxation pose for all excersizes performed on the stomach
lie (?) on the floor
and spread your legs wide
with the toes pointing outwards
and the heels pointing inwards
to touch the ground
bend your right elbow
& place your right palm in the crook of your left arm
in the same way
the left palm goes to the crook of the right arm
place your forehead on your arms
providing support for the neck
relaxation in this pose
is good for stress induced diseases
19:56
Ardha Shalabhasana (with one leg) (The Locust Pose)
in the base position on your stomach
slide your hands under your thighs
palms up
inhale slowly
& then raise the right leg off the floor
as high as possible
try and keep the leg straight
without bending the knee
or transferring weight onto the other leg
or by lifting the pelvic region off the ground
hold the posture for as long as you can hold the inhaled breath
& then slowly return the leg to the floor while exhaling
Ardha Shalabhasana helps in developing the quadriceps
& adds tone to the abdominal muscles
it stimulates the stomach
the lower back
& the intestines
helping strengthen the bladder
& stretching the spine
remove your hands from under your thighs
& place the arms alongside your body
turn your head to the side
& rest
20:54
Bhujangasana (The Cobra Pose) (Two Variations)
turn your head
so that your chin is on the ground
bring your arms to your side
close to your body
with your hands by your chest
bring your legs together
inhaling slowly
raise your head
hold this first position
your chest should be off the ground
but not excessively so
always remembering that your hands are there to provide support
avoid the temptation to transfer all your weight to the hands
hold
relax
return to the neutral position
for the slightly more advanced variant
start the same way
this time however
raise your head and chest
as high as it will go
keep your buttock muscles tight
to protect your lower back
your pelvis should remain on the floor
hold
and then let yourself down gently
the cobra pose stretches the spine
strengthens the back and arms
& opens up the lungs
& thoracic cavity
it's great for the neck
22:26
Dhanurasana (The Bow Pose)
while on the stomach
place your chin on the floor
exhale
raise your legs
& bend your knees
bringing the legs closer to you
& reach back
grasping the right ankle with the right hand
& the left ankle with the left hand
inhale
slowly rise up
pulling your ankles up
& raising the thighs off the floor
while simultaneously raising your chest off the floor
hold the breath
the weight of your body should be resting solely on your abdomen
tilt your head as far back as possible
hold the pose for as long as you can comfortably hold your breath
slowly exhale
bring the knees to the floor
release the ankles
& slowly bring your legs & arms back onto the ground
The Dhanurasana, or The Bow Pose
because that is what you resemble in the final position
is considered to be one of the best postures in all of yoga
it helps keep an individual in great shape
it restores flexibility to the spine
regular practice will relieve lower back pain
& release tension & strain
in the upper back & neck area
the alternating stretching & releasing of the abdominal muscles
increases blood flow to this area
it's great for menstrual problems
& it's great for toning the thighs & the buttocks
23:52
Shavasana (The Corpse Posture)
return now to shavasana
for 30 seconds
allowing your body to relax completely
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