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Stretch your way to health. We guide
you through the ancient art of yoga to ensure your complete
well-being.
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Warm Up Exercises
There are some basic guidelines which should be followed before
beginning yoga.
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Wait for 4 - 5 hours after
a heavy meal or 2 - 3 hours after a light snack. |
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Empty your bladder and ensure
bowel movement before you begin. |
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Practice in loose fitting
clothing and bare feet. |
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Work on a non-slip mat or
on the floor. In winter, ensure that the floor is not
cold. |
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Fold blankets neatly when
preparing to use them, as any creases will disturb your
practice. |
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Remove hard contact lenses. |
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Seek advice if you experience
difficulties in practice. Your difficulty may be a common
one, and there is likely to be a solution. In the meantime
avoid straining yourself during yoga. |
Utthita Parsvakonasana
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Stand
in Tadasana. With a deep inhalation spread or jump
the feet 4-41/2ft (120-135cm) apart. At the same
time raise the arms to shoulder level. |
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Turn the
right foot about 15 degrees in and the left foot
90 degrees out, with the left heel opposite the
right instep. As you turn the right foot in, turn
the left foot out, rotate the whole leg in the same
direction. Keep legs straight and lift the trunk.
(If you have Sciatica or strained hamstrings, turn
the left foot further to 120 degrees-160 degrees)
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Keep the
right leg firm and bend the left leg to 90 degrees,
with the shin perpendicular and the thigh parallel
to the ground. Exhale and take the trunk sideways
down to the left. Bend from the hips, not the waist.
Place the left palm or fingertips on the floor by
the outer edge of the left foot. Turn the right
arm and stretch it over the head, palm facedown.
Turn the head and look up. Keeping the right leg
and both arms straight, revolve the whole trunk
upward. Stretch the right side of the body towards
the fingertips. Relax the face and breathe normally.
Stay for 20-30 seconds. Inhale and come up. Turn
the feet to the centre and rest the arms on the
hips. Repeat on the other side. Come up to step
2, then exhale, and jump back to Tadasana. |
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(If
breathing becomes strained, come up and rest, or
face the ground till breath returns to normal) |
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