yoga, fitness, meditation.
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If you are not feeling well or have any health concerns please ensure you have approval from a GP or medical professional before participating in our daily yoga classes. ‘You agree that neither myself nor Clixprestige will be liable for any damage or injury resulting from your practice when joining our online classes. Always work within your own range of limits and abilities. Yoga is very adaptable and should be practiced without ego. If you need to use adaptations, like a yoga block or a pillow, if it helps then do use it. If you have any medical concerns, have recently given birth, talk with your doctor before practising any of these yoga moves.
The first yoga move to learn is mountain pose, also known as tadasana Join me for a couple of minutes, improve your posture & body awareness, strengthen your legs, and establish a good strong alignment.
Parivrtta Trikonasana/Revolving triangle posture, tones the thigh, calf and hamstring muscles. The pose relieves pains in the back, invigorates the abdominal organs and strengthens the hip muscles.
Virabhadrasana I / Warrior I Pose strengthens your shoulders, arms, legs, ankles and back. Opens yours hips, chest and lungs. Improves focus, balance and stability. Encourages good circulation and respiration. Stretches your arms, legs, shoulders, neck, belly, groins and ankles. Energizes the entire body.
Wide-Legged standing Forward Bend pose / Prasarita Padottanasana, lengthens the spinal column and stretches the backs of the legs and the back muscles.
Keep your back elongated and the front of your body open. If you start to round your back as you are lowering further down, come back a little. Integrity and respect for your body’s boundaries are more important than how far you come into the pose. If your hamstrings are tight, bend your knees enough to feel that you are able to maintain a straight back more easily and use blocks under your hands.
Extended version benefits; A calmed mind.
Relief from stress, anxiety, and mild depression. Relief from mild backaches.
Opened hips. Relief from neck and shoulder tension. Toned abdominal organs. Improved digestion.
Child's Pose/ Balasana and extended child's Pose/ Utthita Balāsana, stretches the upper and lower back, glutes, quads, knees and ankles.Relaxes the body and mind.bReconnects you with your breath. Can help to alleviate back, shoulder and neck pain. Relieves anxiety, stress, fatigue and headaches.
Extended Child's Pose is different from Child's Pose in that the knees are apart, allowing the rib cage to sink deeper, and the arms are extended forward to help lengthen the spine. This pose stretches the spine, hips, knees and relieves tension in the body.
Seated Forward Bend/Paschimottanasana Consult a doctor before beginning an exercise regime. This stretch activates your abdominals, quads and calves. It stretches your hip muscles, hamstrings shoulders and lower back. The forward fold stretch also stimulates digestive, urogenital, nervous and endocrine systems.
In this move your spine is kept straight and horizontal, your heart is lower than your spine. In this position your heart gets an internal massage. This move is a perfect preparation asana to perform before heart/brain coherence meditation.
I will be sharing a heart/brain coherence meditation in a few days. Practice this move to prepare.
Vrikshasana /Tree Pose strengthens your legs and core while opening your hips and stretching your inner thighs and groin muscles. One of yoga's biggest benefits is that it helps you build better balance, which helps with any number of other physical activities.
Utthita Parsvakonasana/extended lateral angle pose tones up the ankles, knees and thighs. It corrects defects in the calves and thighs, develops the chest and reduces fat around the waist and hips and relieves sciatic and arthritic pains.
Wide-legged triangle pose. Stretches legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine. Strengthens legs, knees, ankles, abdominals, obliques and back. Stimulates function of abdominal organs.
Parivrtta Parsvakonasana /Revolved Side Angle Pose is a deep, standing twist that challenges your balance and strengthens your legs and core. It relieves stiffness in the shoulders, and can also be therapeutic for low back pain and sciatica. The twisting helps to detoxify the body by stimulating fresh blood flow through the organs, particularly the kidneys, liver, and spleen.
Warrior II /Virabhadrasana Il stretches your hips, groins and shoulders. Opens your chest and lungs.Energizes tired limbs. Stimulates your abdominal organs.
Develops balance and stability. Improves circulation and respiration.
Parighasana /Gate Pose energizes and lightens the side body. In Sanskrit parigha means “the bar used for shutting a gate.” In Parighasana the body resembles that cross beam. The asana stretches the intercostal muscles between the ribs and the inner thighs and hamstrings. This pose is a good choice to prepare you for exercise or for a full yoga session, or to relieve tightness after sitting for too long.
Camel Pose/ Ustrasana stretches the front of the body including the chest, abdomen, and quadriceps. People with drooping shoulders and hunched backs will benefit from this asana. The whole spine is stretched back and is toned.
Chair Pose/Utkatasana strengthens quads, gluteals, and the supporting muscles of the major joints, such as the shoulders, hips, knees and ankles. Develops core strength. Helps protect the knee joints by building stability. Builds heat in the body. Opens the shoulder and chest. Improves breathing.
Forward bend/ Uttanasana is a great preparation asana to do before heart/ brain coherence meditation as it helps you feel calm and at peace. I will be sharing my heart/brain meditation toward the end of the week. So practice this move to prepare. This asana slows down your heart beat and soothes your brain cells. Relieves stress. Great for mild depression. Stretches the hamstrings, calves, and hips. Strengthens the thighs and knees. Improves digestion. Reduces anxiety.
Downward-facing Dog Pose / Adho Mukha Shvanasana.
Consult a doctor before beginning an exercise regime.
This asana strengthens the whole body – upper body, arms, shoulders, abdomen and legs. Stretches the back of the body, ankles, calves, hamstrings, spine.
Calms the mind. Stimulates blood circulation.
This move brings back lost energy. Is also a great asana to do before heart/ brain coherence meditation as it slows down your heart beat, making it easier to connect your brain to your heart.
My heart/brain coherence guided meditation will be uploaded tomorrow.
Corpse Pose/ Shavasana.
Consult a doctor before beginning an exercise regime.
Corpse pose is a fully conscious pose aimed at being awake, yet completely relaxed. It helps you to lower your blood pressure, releases stress, fatigue, depression, tension and helps control anxiety. Improves concentration. Cures insomnia. Relaxes your muscles. Calms the mind and improves mental health. It stimulates blood circulation, which may help in the repair of tissues and cells. Beneficial for those suffering from neurological problem, asthma, constipation, diabetes, and indigestion.
This posture leaves you in a state of rejuvenation. It is the perfect pose to end a yoga session, or to practice meditation.