basic postures and their benefits. standing poses strengthen and tone the whole body whole range of...
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Basic Postures and their BenefitsBasic Postures and their Benefits
Standing PosesStanding Poses
Strengthen and tone the whole bodyStrengthen and tone the whole body
Whole range of movements and Whole range of movements and stretches for a complete workoutstretches for a complete workout
Can be practiced at the beginning or Can be practiced at the beginning or the end of a sessionthe end of a session
Strengthens nerves to the legsStrengthens nerves to the legs
Teaches the ability to focus attention Teaches the ability to focus attention over the entire bodyover the entire body
BackbendsBackbends
Stimulate the nervous systemStimulate the nervous system
Counteract the effects of gravityCounteract the effects of gravity
Increase the flow of energy and bring Increase the flow of energy and bring clarity to the mind.clarity to the mind.
Forward BendsForward Bends
Relax and stretch the muscles Relax and stretch the muscles
Sooth the nervous systemSooth the nervous system
Relieve cramps or tightness Relieve cramps or tightness accumulated throughout the day or accumulated throughout the day or in other posesin other poses
Improve posture and body alignmentImprove posture and body alignment
May be practiced at any time during May be practiced at any time during the sessionthe session
TwistsTwistsRelease pressure on the spinal Release pressure on the spinal nervesnervesAlign vertebrae and lengthen the Align vertebrae and lengthen the spinespineBalance the spine after backbends Balance the spine after backbends and intense forward bendsand intense forward bendsBeginning- warm up OR Beginning- warm up OR End- release tension/compression End- release tension/compression from practice or backbendsfrom practice or backbends
Sitting PosesSitting Poses
Include backbends, forward bends, Include backbends, forward bends, twists and balancing positionstwists and balancing positions
They are hip openers, stregthen the They are hip openers, stregthen the low back and core muscleslow back and core muscles
Inverted PosesInverted Poses• Aid in circulationAid in circulation• Tone the whole bodyTone the whole body• Counter the effects of gravityCounter the effects of gravity• Balance the endocrine systemBalance the endocrine system
Inverted PosturesInverted PosturesHeadstandHeadstand: The king of Asanas : The king of Asanas • Stimulates the pituitary glandStimulates the pituitary gland• Increases blood pressureIncreases blood pressure
Shoulderstand: The Queen of AsanasShoulderstand: The Queen of Asanas• Lowers blood pressureLowers blood pressure• Stimulates the thyroid Stimulates the thyroid • A great tension-relieving postureA great tension-relieving posture
Balancing PosturesBalancing Postures
Create poise and graceCreate poise and grace
Tone the inner earTone the inner ear
Help to increase powers of Help to increase powers of concentrationconcentration
Moving SequencesMoving Sequences
Like Sun Salutations….Like Sun Salutations….• Build grace and flow in the practiceBuild grace and flow in the practice• Help to synchronize breathing and Help to synchronize breathing and
promote coordinationpromote coordination• Movement creates heat, warming up Movement creates heat, warming up
the body and allowing energy to the body and allowing energy to buildbuild
Mudras and BandhasMudras and Bandhas
Internal locks that tone the internal Internal locks that tone the internal organs and seal energyorgans and seal energy
They increase heat and create a flow They increase heat and create a flow of subtle energy in the bodyof subtle energy in the body