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Yoga Tap - December 2007

My Routine: 17. The end - final asana

December 28th 2007 20:58
At the cessation of your Yoga sitting, it is recommended that you stay in the Corpse Pose for at least ten minutes to obtain full benefit, if you can spare this amount of time or longer. It is suggested that you tense then relax each body part in turn, starting with the feet, the hips and buttocks, then the hands, the shoulders, and finally the face. To tense and relax your face properly, firstly scrunch up as if attempting to push everything into your nasal region at the center, and then relax. Secondly, pull everything outwards, stick out your tongue and extend it downwards as far as you can whilst opening your eyes wide and looking upwards, towards your forehead. Then relax and close your eyes, once more. When your body has been fully tensed then relaxed, one should attempt to do likewise with the mind. Focus your awareness back from your physical self into your inner being, sinking your body out of focus and into the floor as you do so.


You may wish to empty your mind of body consciousness, with no further need to think of movement, or you may prefer to meditate whilst lying down. You might prefer to lose your mind altogether, going deeper. You might concentrate on keeping your breathing slow and full for a while, until your mind begins to rest or you may prefer to consciously go through each body part in your mind, making sure they are all completely relaxed and at painless peace


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My Routine: 16. Dhanurasana

December 23rd 2007 14:49
If I am short of time or not feeling extremely fit, I will skip the Bow. If I am feeling full of energy, have no stiffness or aches from excessive gardening, and I have no time limit, I will include it. I am already flat on the floor, face down, from my former pose. Instead of rolling directly over onto my back for my final asana, I will rest for 1-2 breaths, then begin.

On inhaling, bend the knees and reaching behind you, grab hold of your ankles, then exhale. Breathing in once more, bring up your head and chest from the ground at the same time as raising your knees with a gentle pull on your ankles. Bend your head backwards, towards your butt. Remain for 2-3 full breaths, before lowering to the floor. I generally stop at this point, as I am not yet fully supple and am generally ready to relax rather than pursue activity at this point. I will rest for a full breath, and then roll onto my back ready to end my session with Savasana



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My Routine: 15. Bhujangasana

December 17th 2007 17:13

From lying flat on my face, resting on my chin for the former Locust Pose, I bring my hands out from under me and place them below my shoulders, palms flat on the floor. I lower my head, so that my forehead is resting on the floor and am then ready to begin the Cobra Pose.

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My Routine: 14. Salabhasana

December 14th 2007 18:06
Having made fists, I roll onto my side and then over onto my belly, resting my head on my chin. If you are going directly into the Locust Pose, you would lie face down and raise your head to rest it upon your chin, placing your fisted hands together underneath yourself.

Take a full breath resting in the starting position before commencing the actual asana. Some manuals suggest you raise your legs, one at a time, keeping them straight; however, I usually skip this step. If you do single leg raising prior to the main move, you should raise your leg whilst inhaling, hold it for one or two full breaths, and then lower it on exhaling


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My Routine: 13. Matsyasana

December 11th 2007 02:14
Once my hands are flat on the floor under my butt from ending the former pose, I unbend my legs, ready to the Fish Pose. If you are going into it directly, you just lie flat on your back, and slip your hands under your backside, flat, with palms down and thumbs touching.

As you inhale, push down on your elbows, raise your back into an arch, and slip your head so that the top rests on the floor, instead of the back of your head. Take a few slow breaths whilst retaining the pose, and then slide your head gently back to its starting position and lower your back whilst exhaling


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My Routine: 12. The Desk Pose

December 5th 2007 18:02
Otherwise known either as Dwipadapitam or Dvipada Pitham, the desk pose additionally has two alternative common names: Two-Legged Platform and Dynamic Bridge. I am usually lowered into a preparatory position from my former asana, whether I unroll from the Shoulderstand or the Plow, by rolling out my spine, but then lowering my legs still bent at the knee. If you are starting the position from scratch, you would lie flat on your back and then raise your knees, bending your legs.

The manuals tend to disagree at this point, some suggesting you place your arms beside your body, palm down, whilst others instruct you to keep your arms straight and attempt to grasp your ankles. I tend to combine the two, by touching my ankles, but keeping my arms on the floor beside me, and straight


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