Читать книгу Look 15 Years Younger: The 15-Minute-a-Day Yoga Plan - Barbara Currie - Страница 28
ОглавлениеThis sequence will start to correct your posture, tone and firm your upper arms and neck, help your spine to incredible flexibility, slim your midriff waistline, thighs and upper arms, aid joint flexibility and help you to develop the powers of focus and concentration.
Breathing Demonstration
Free the Spirit Standing
Posture Clasp Standing
Sideways Stretch
Upwards Stretch Forwards and Backwards Bend
Rishis Posture
Body Roll
Awkward Posture
Toe Balance
Tree Balance
True beauty must come, must be grown, from within…
RALPH W TRINE (1866–1958)
1 Breathing Demonstration
Good deep breathing while performing the yoga movements is very important, as it stimulates your entire body with life-giving oxygen.
In general, gently push your abdominal muscles out and inhale slowly through your nose as you start to stretch into the posture.
As you move into the movement, slowly and calmly exhale through your nose.
Whilst relaxing in the movement, just breathe normally and peacefully through your nose.
2 Free the Spirit Standing
This movement gives you instant stress relief, literally making you feel free from all limitations. It is great if you have been hunched over your desk for any length of time. It also helps correct your posture, release shoulder tension and firm your throat and jaw line.
Stand straight, shoulders back, feet together and correct your posture. Hold your hands as if in prayer. Inhale and lift your arms up straight in front of you until they are pointing towards the ceiling. Drop your head gently backwards and, keeping it back, open your arms wide.
Making the widest circle possible, lower your arms down to your sides while exhaling very slowly. Repeat three times.
3 Posture Clasp Standing
How I wish this was taught in school! This clever movement restores balance to your shoulders, corrects posture, firms the muscles of the upper arms, tones the pectoral muscles that support the bust and releases shoulder tension.
Stand straight with your feet together and shoulders back. Inhale and lift your left arm in the air, then drop it back. Take your right hand down and stretch it behind your back. Aim to join your hands together with the fingers clasped as shown.
Exhale and, breathing normally, hold your maximum movement in this position for a count of 5.
Unclasp your hands and repeat to the other side. Repeat the entire sequence twice.
Help and Advice
This movement can be a nasty shock: sometimes it appears impossible on both sides, sometimes one side is relatively easy and the other side is impossible, even though you are using the same pair of arms! Cheer up! Hardly anyone can manage this movement on both sides to begin with. Over the years our shoulders become imbalanced due to many things, including carrying a heavy briefcase, slinging a shoulder bag over one shoulder, using the right arm more than the left, constant use of the telephone, slumping over your desk or computer, etc., etc. However, one of the most important things to correct is your posture, as over the years this can gradually get worse and worse resulting in the dreaded stoop and dowager’s hump. By doing this simple movement daily twice on each side without strain, you will gradually correct your posture. You will also become more posture-conscious and find you start noticing how other people walk and carry themselves. Very gradually, even if your hands were miles apart in the beginning, you will find that they will soon join up.
4 Sideways Stretch
This movement is great for slimming and toning the midriff and waistline, giving the spine tremendous flexibility and releasing tension in the lower back.
Stand straight with your feet facing forwards and about 3 feet apart. Breathe in and lift your left hand in the air.
Exhale and, keeping your body in line, slide your right hand down your right leg as far as possible. Keep your left arm straight, with the inner part of your left arm close to your left ear.
Hold your maximum stretch for a count of 5. Inhale and, slowly and smoothly, return to an upright position. Exhale, slowly lower your arm and relax. Repeat the movement on the other side, then repeat the entire sequence twice.
Help and Advice
There is a huge temptation to bend forwards in this movement to get your hand further down the leg. Please don’t. Keep your body straight and keep looking forwards. This slow, careful movement is excellent for toning and slimming your midriff and waistline.
‘I have suffered for many years with neck, shoulder and back problems and found no improvement or relief after consulting various medical specialists. However, within a month of starting yoga I noticed a great improvement with pain relief and posture. Now, after a year of yoga, I have become very flexible and found my waistline, which I didn’t know existed.’
ANN, 42
5 Upward Stretch Forwards and Backwards Bend
This brilliant revitalizing morning stretch releases tension from the entire body, corrects posture and gives amazing flexibility to the spine. It slims and tones the abdomen, midriff, waistline and throat, and firms and tones the backs of the thighs and calves. By encouraging blood flow to the head and neck area, it boosts the condition of the skin, hair and brain cells.
Stand straight with your feet facing forwards and about 12 inches apart. Correct your posture. Inhale and lift your arms straight up above your head.
Exhale slowly as you move forwards, keeping your back flat and your legs straight. Don’t strain. Relax in your maximum position and hold the movement for a count of 5, breathing normally.
Your eventual aim is to have your hands flat on the floor and your chin on your shins. Inhale and lift your head first and then, slowly, keeping your back flat and legs straight, return to an upright position.
Stretch your arms up above your head and, keeping your eyes on your thumbs, slowly, without strain, relax backwards, exhaling in your maximum position. Hold for a count of 5. Your eventual aim is a beautiful backwards arch as shown. Inhale as you slowly return to an upright position. Exhale, lower your arms, and relax. Repeat twice.
Help and Advice
It’s not until we start to work the spine that we realize just how stiff we have become. I know, I have been there!
The body operates on a ‘use it or lose it’ system, but even if you are totally stiff to start with, with daily practice even the stiffest back can regain its youthful flexibility. Remember not to strain, relax in your own maximum position even if you can move very little in the beginning, and you will be delighted at how quickly your flexibility will improve and how much better you will feel.
