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QUICK MORNING SET
(15 TO 30 MINUTES)
Terms to understand for this set
Breath of Fire
-.Breath of Fire -- is a continuous breath through the nose with two to three breaths per second - The focus of energy is on the exhale, done by contracting the navel back to the spine. Relax and the air automatically comes in. create a steady rhythm Breath of fire cleanses the blood.Mulbhand
--One of the three major locks of yoga. (Root Lock).Contract the anal sphincter, draw the sex organ up and the navel point in.1A. STAND WITH ARMS STRAIGHT OUT Thumbs up -2 minutes.
1B. MIRACLE BEND (HALF WHEEL) to HEAD ON KNEE POSE
Time: 2 minues and 1 Bend
Stand and hook your thumbs. Arms are straight out. Do breath of fire for
two minutes. IInhale after two minutes and raise thumbs overhead until they meet. Lean backwards into (modified Half Wheel Pose)
Exhale forward bring hands to the ground. (Head on Knee Pose)
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2. HEAD TO KNEE POSE (JANU SIRASANA)
Time: 2 minutes
Sit with legs spread wide apart. Lower head to left knee with Breath of Fire. (Breath of Fire-is a continuous nasal breath with two to three breaths per second - The focus of energy is the naval point where the pull of the muscles is felt. Inhale-the abdomen relaxes, the diaphragm extends down and the breath comes in almost automtically. Breath of fire cleanses the blood). Inhale. Exhale and pull Mulbhand. (Root Lock. Contract the anal sphincter and draw the sex organ up)
Change and lower head to the right knee. Repeat for two minutes. It is more important for the legs to be straight than for the head to touch the knee.
3 LOCUST POSE (Salabhasana Asana)
Time: 3 minutes and then relax 2 minutes
Lie on the stomach arms by the sides. Make fists of the hands and place them under the thighs. Spread legs in a V-position and slowly raise both legs without bending the knees. Keep the chin on the floor. This exercise Tones the stomach, back and thigh mucles. It works on the sympathetic nervous system also. Inhale, exhale and apply Mulbhand and hold Mulbhand for as long as possible. Relax on the stomach with head turned to the side and legs down for two more minutes after doing this pose.for three minutes.
4. COLBRA POSE (Bhujangasana)
Time: 3 minutes and then relax 2 minutes
Cobra pose is a great stretch for the spine.. The heels should be kept together and hip bones not allowed to lift off of the floor. In cases of inflexibility spread the arms wider or in cases of greater inflexibility rest on the forearms. Arch the head back and concentrate at the 3rd eye. Inhale, exhale and apply Mulbhand for as long as possible.
Relax on the stomach with head turned to the side and legs down for two minutes after this finishing three minutes of this pose..
5. SHOULDERSTAND (Sarvangasana)
Time: 3 minutes and then relax 2 minutes
Shoulder stand reverses the gravitational pull on the body's internal organ systems. 15 minutes of shoulder stand is the equivalent in rest and recuperation to an hour's worth of sleep. Be as straight as possible using the hands to support the lower back and spread the weight evenly across the shoulders and the hands. The chin should be tucked in to the chest and the feet together toes pointing up. Take three deep breaths, inhale exhale and apply Mulbhand kicking the buttocks rapidly with alternate heels.
Relax on the stomach with head turned to the side and legs down for two minutes after this pose
5. LEAN BACK (Supta Vajrasana)
Sit in Easy Cross Legged Pose and lean back with hands folded on the stomach. Relax and meditate at the third eye. Say Sat on the Inhale and Name on the Exhale.
