Download 101 essential tips : yoga by Sivananda Yoga Vedanta Centre PDF

By Sivananda Yoga Vedanta Centre

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Sample text

Be careful not to pull from the neck when you are lowering your head. The back, neck, and head should remain aligned, and you should keep your back straight throughout the entire exercise. Place palms in front of you 1 Sit cross-legged and well rooted, with your right ankle in front of the left. Hinge forward from the waist, setting your palms on the floor. Exhale and lean forward. 2 Pushing down through your tailbone, stretch your torso and arms, moving your palms farther forward. As you exhale, try to move farther still.

Flatten your back by drawing the navel up to the spine. Spine curves down on inhalation Stretch neck to look forward 2 As you breathe in, gently curve the spine down by pulling the tailbone up and pushing the chest out. Raise your chin and look up. Draw crown of head down Back is arched 3 Exhale, lowering the tailbone and raising the abdomen, creating an upward arch in the spine. Drop your head between your arms without exerting any downward force on it. Abdomen is raised Stabilize yourself through palms 50 Poses for Tone & Stretch LUNGE TWIST Practice this asana to help tone and strengthen the muscles in the upper legs.

Keep your abdomen and legs relaxed. Lengthen tailbone away from pelvis 6 Relax legs and abdomen Keep back as straight as possible Lengthen through arms 8 Exhale and turn your toes under, raising your hips to make an inverted V-shape. Push your hips back as far as possible. Keep your back straight and heels pressed down. ENDING THE SUN SALUTATION The last four steps of the Sun Salutation are essentially repeats of earlier poses. From step 8, move into the position in step 4 but on the other side of the body—by bringing your left leg forward instead of back.

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