If you do any yoga exercises this Summer, do these.
They are a simple group of asanas that will keep you grounded, balanced, strong and flexible.
You can do them in the coolest hours of the day, first thing in the morning or at the end of the day, when the sun goes down. Avoid practicing these exercises in the sun or in the intense heat, as AG Mohan once said: “In my country -India- we practice yoga in a cool place”.
Neck and disc injuries
There are no levels in yoga, but these poses do need some yoga experience and strong joints. Practice them at a slow pace, taking your time to stay in each pose for 4- 6 easy breaths.
Every day, or 3 days a week.
Have a beautiful Summer!
Tree pose (Vrksasana).
Tree pose (Vrksasana) with arms stretched
Triangle pose (Trikonasana)
Triangle pose (Trikonasana) side view
Sitting squat. Keep back straight, lift your toes slightly to protect your knees. Contraindications: knee injuries. Do not stand up straight from this position as you might feel light headed. Go directly to plank, next pose.
Sitting squat (front view).
Plank (modification) ,with buttocks slightly lifted and”bikini line” slightly pulled in. Breathe across the flanks. Build up to 10 long breaths, rest and repeat 3 times.
Plank (shoulders detail)
Downward facing dog (Adho Mukha Svanasana). Keep abdomen slightly pulled in, breathe across the flanks of the body. Lengthen the spine.
Downward facing dog (Adho Mukha Svanasana). Shoulders detail. Press firmly the index fingers and thumbs on the ground,. This helps to keep the shoulders open.
Shoulder stand (Sarvangasana). Rotate your thighs inward, lengthen your tailbone up toward your feet. Relax the face and make sure there is space between your chin and your chest, and that breathing is comfortable. Contraindications: neck and disc injury, menstruation, high blood pressure, eye problems.
Shoulder stand (Sarvangasana). As before
Lying down spinal twist (Supta Matsyendrasana), variation.
Corpse pose (Savasana), relaxed version. Breathing in the belly for along as you like…
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