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Red Eyes' Simple Yoga I love yoga and I want to tell you about various yoga poses easily. Let's start yoga~ 2011년 12월 8일 목요일 Hot yoga - The Half Tortoise pose The half tortoise pose is the typical relaxation pose in hot yoga. Especially, we can realx our neck and shoulders by stretching our upper body. Sit on your knees and hold your hands overhead and make a gun shape clasping both hands. Stretch your spine while breathing in. Lower your head stretching your upper body slowly when you breathe out. Touch the mat with your index fingers. At this time, be sure not to take your butt off of your heels. Keep stretching your spine and pushing down your butt. Stay in that position for 30 seconds. Lift your upper body slowly while bringing your butt down onto your heels. Lower your hands and take a deep breath. Through the half tortoise pose, you can not only relax your neck and shoulders, but also increase the flexibility of your hip joints. This pose helps with insomniaand relieves stress and migraine headaches. Hot Yoga - The Rabbit pose By relaxing your backbone and stimulating your neck, you can shape your face-line. This pose also makes our head clear, expediting blood flow. Sit on your knees and hold your heels with your hands. Stretch your upper body when you breathe in and bend your body forward toughing your knees with your forehead. Lift your hips pushing the top of your head into the mat and hold your heels tightly. Keep raising your hips on each breath. Inhale and exhale 5 times. Lower your hips when breathing out. Take a short rest touching your forehead to the mat and relaxing your arms. Lift your upper body straight and slow down your breathing. If you do this pose every morning, you won't have a swollen face and can awaken more quickly. Hot Yoga - The Camel pose When you do the camel pose, you need to focus on your waist and stomach. At first, stand on your knees, touching the top of your feet to the mat. You have to spread your knees shoulder-width apart. Place your hands behind your waist and push your waist forward while breathing deeply. Bend your head back and expand your chest on every breath. If you can, stretch your arms and hold each of your heels with each of your hands. Keep pushing your pelvis forward and relax your head. Inhale and exhale 5 times. After counting, support your waist with your hands and then lift your body slowly looking straight-ahead. Sit on your knees and take a deep breath. Through the camel pose, you can stretch your backbone and correct your shoulders. You can also strengthen your waist and lift your hips. Hot Yoga - The cobra pose & Locust pose Lie down on your stomach and look at the mirror putting your chin forward. Bend your elbows at a right angle and put your palms down around your shoulders. At this moment, you have to bring your elvows to your body. After your arms are set, put your legs together and push down the ground and then lift your upper body. Puff our your chest, keep your elbows 90 degree angle and push your shoulders down. Look at the mirror or look up slightly. Inhale and exhale 3 times and lower your body putting your forehead on the mat. Relax and take a breath. If you made it this step, let's move on to the next step. Repeat the previous pose and take your hands off ofthe mat . Maybe you can not lift your body higher and can not hold the pose longer than when you support your body using your hands. Your feet tend to separate from the ground. This is quite a difficult pose so you can do this with your partner at first. Push down your partner's calves or ankles. When you can support your body with your own muscular strength, you can complete the cobra pose. After doing the cobra pose, we will lift our legs up putting our upper body down. This is the locust pose. Lie on your stomach with your chin touching the floor. Stretch both arms along your body or put your arms under your stomach with your palms facing down. Take a deep breath in and hold it, then lift your legs together as high as possible. To lift your legs high, push your upper body down. Keep breathing and lift your legs on every breath in. Inhale and exhale 3 times and then lower your legs. In the cobra pose we lift the upper body using the lower body and in the locust pose we lift the lower body using the upper body. Through the two poses we can develop physical strength in our back---including the back, waist and hamstrings. For an easier-to-follow guide, I will take video clips. See you~ Hot Yoga - The Eagle pose So we can purify inside the body and shape up outside also. Bikram Yoga consists of 26 poses, and some poses come from animal movements, like of an eagle, cobra, locust, camel or rabbit. Let me introduce these animal-looking poses. First, I want to tell you how to do the eagle pose. Lift your arms straight in front of you, cross them with your right elbow under your left elbow, bend your arms up, then face your palms toward each other. After your arms are set, bend your body forward and cross your right leg over your left leg, winding it around so the top of your right foot is behind your left ankle. If you can keep your balance, lower your hips like you are sitting in a chair with your back straight. During the pose, gaze at a point in front of you to concentrate and not lose your balance. After holding the pose for 15 to 30 seconds, release the pose and repeat it on the opposite side. You can also improve concentration and sense of balance.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.