basic postures and their benefits. standing poses strengthen and tone the whole body whole range of...

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Basic Postures and their Basic Postures and their Benefits Benefits

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Page 1: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

Basic Postures and their BenefitsBasic Postures and their Benefits

Page 2: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 3: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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.

Page 4: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 5: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 6: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 7: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 8: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 9: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 10: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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

Page 11: Basic Postures and their Benefits. Standing Poses Strengthen and tone the whole body Whole range of movements and stretches for a complete workout Can

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