An excellent general warm up consisting of 12 different spinal positions,
- the Sun Salutation gives a varied range of vertebral movements to the spine and also
- promotes flexibility in the limbs of the body.
- It regulates the breath and focuses the mind.
- The muscles are stretched thoroughly.
- The alternating between forward folds and back bends promotes deep breathing and
- increases the respiratory capacity of the lungs.
- The solar plexus is recharged and
- the cardio-vascular system is stimulated.
- The synchronized flow of contraction and release in the muscles stimulates and
- relaxes the nervous system, eliminating stress.
- The inner mood is of great importance, watch every little movement and change in the body, especially the spine. The mind must be quiet and observant.
- Starting with the Sun Salutations warms up the body, breath, mind, and connection to spirit, making all other practices throughout the day more efficient.
This is the natural continuation of the forward bending movement that you have done in shoulder stand. Halasana
- stretches the back of the body completely, invigorating the spine
- loosens tight hamstrings
- stretches the deep and superficial muscles of the back
- increases blood flow to the nerves of the spine
- releases tension in the shoulder and neck muscles
- helps improve the flexibility in the shoulder joint
- improves digestion and helps overcome constipation by placing pressure on the abdominal area
Paschimotanasana
- alleviates muscle tension in the back muscles, which helps to correct exaggerated lower back curve
- abdominal viscera, liver, and spleen are massaged and stimulated. The digestive organs are toned improving digestion.
- This is a valuable asana for people suffering from diabetes and hypoglycaemia (low blood sugar) by regulating pancreatic functions, controlling carbohydrate metabolism and blood sugar levels.
- Regular practice helps to prevent compression of the spine and sciatica.
- The hamstrings, lumbar, and sacral regions are stretched, improving postural alignment and reducing nervous tension in the body.
- This pose requires conscious control to maintain alignment of toes, knees and neck, while letting go, allowing gravity to pull the spine into the pose. Achieving control with detachment is a benefit that can be applied to all aspects of life including the practice of meditation.
Purvotanasana balances the stretch and lengthening that we experience in paschimotanasana by strengthening the back muscles.
Purvotanasana
- This pose strengthens our sense of balance while strengthening the lower back, legs and arms.
- The body is given a gentle backward bend.
- The chest is expanded and relaxed.
- Strength and flexibility in the shoulders, arms and hips increases.
- Balance and muscular co-ordination increases.
CAUTION: you may experience foot cramps initially. If cramping occurs sit up, breathe deeply and gently massage and move the foot around until it subsides.