BEGINNERS COURSE LESSON 5
Welcome to lesson 5 of the Beginners Course, you are now half way through the course and are hopefully feeling some benefits from your practice. Discipline and consistency are so important in maintaining your practice. The more you practice the more you will benefit, and the better you will feel, physically, emotionally and mentally.
Enjoy your lesson
|
CLASS 5
Props Required - 2 blocks, 2 blankets ,belt and bolster Duration - 1 hour |
SHORT CLASS
Props Required - 2 blocks and 2 blankets Duration - minutes |
FORWARD BENDS
Forward bends lengthen and strengthen the hips and spine. The brain and the heart are rested, the mind is quietened and the nerves are soothed. They help to bring a relaxing and cooling effect to the body.
They stimulate the digestive system and improve circulation in the pelvic region. Forward bends are beneficial when menstruating and help to reduce anxiety, short temper and stress.
Do not practice forward bends If you are suffering from depression or have a herniated disk.
When first practicing forward bends they can be quite challenging. Below are some techniques to help support the body so that you may receive the many benefits they provide.
They stimulate the digestive system and improve circulation in the pelvic region. Forward bends are beneficial when menstruating and help to reduce anxiety, short temper and stress.
Do not practice forward bends If you are suffering from depression or have a herniated disk.
When first practicing forward bends they can be quite challenging. Below are some techniques to help support the body so that you may receive the many benefits they provide.
PASCHIMOTTANASANA USING A CHAIR
|
|
|
Paschimottanasana concave back
|
Paschimottanasana head resting on a chair
|
If the hamstrings are tight use a folded blanket or bolster to sit on, and a chair to support the head. The forehead supported on the chair will help to quieten the mind and give stability to hold the pose for a longer period.
Take hold of the chair and lift the chest, keep the concavity in the upper back. Lengthen up through the front of the body, extend forward and rest the forehead on the chair with the arms folded.
Take hold of the chair and lift the chest, keep the concavity in the upper back. Lengthen up through the front of the body, extend forward and rest the forehead on the chair with the arms folded.
JANU SIRSASANA WITH SUPPORT UNDER THE KNEE
|
|
|
Janu sirsasana concave back with knee support
|
Janu Sirsasana with head and knee support
|
When practicing janu sirsasana if the knee does not reach the floor, sit on a folded blanket or bolster and place a folded blanket or a block under the knee for support.
Allow the bent knee to release towards the floor and keep the straight leg firm, lift the kneecap up and press the thigh down. Extend forward to support the forehead and arms on the chair.
Allow the bent knee to release towards the floor and keep the straight leg firm, lift the kneecap up and press the thigh down. Extend forward to support the forehead and arms on the chair.
TRIANG MUKHAIKAPADA PASCHIMOTTANASANA
|
|
Triang Mukhaikapada Paschimottanasana using a chair with support under the buttock
Using a folded blanket or a block under the buttocks of the straight leg in Triang mukhaikapada paschimottanasana, helps to keep the hips in alignment and not drop to one side.
Roll the flesh of the calf out on the bent leg and keep the extended leg straight. This pose brings flexibility to the knees and ankles, and along with all the other forward bends tones the abdominal organs.
Roll the flesh of the calf out on the bent leg and keep the extended leg straight. This pose brings flexibility to the knees and ankles, and along with all the other forward bends tones the abdominal organs.