![]() I went to a bodywork school and studied neuromuscular therapy, structural integration and myofascial release. With longer practising of Pranayama, it is recommended to use a Pranayama rod (Yoga Danda).Before I became a full-time yoga instructor, I worked at a chiropractic clinic as a massage therapist. If the right arm becomes tired it is also possible to practice with the left arm. The thumb is used to close the right nostril and the ring finger to close the left nostril. Place the index finger and middle finger of the right hand at the eyebrow centre in the middle of the forehead. Pranayama Mudra - Position of the Hands in the Breath Exercises ![]() It is the goal of the Yogi to move beyond the three Gunas and to unite with the cosmic Self. The three remaining fingers symbolise the three Gunas, the three fundamental qualities of the world. The index finger represents individual consciousness and the thumb, cosmic consciousness. Thumb and index finger touch each other and the other three fingers remain straight but relaxed.Ĭhin Mudra represents the union of the cosmic with the individual consciousness. In the meditation posture, place the hands on the knees with palms facing up. Chin Mudra - Position of the Fingers in Meditation A Mudra is a position or gesture that is practised for a specific purpose or expression. Particular Mudras are used with the breathing and concentration exercises and also for meditation. This position can also be practiced by bending the left leg first and then the right leg. To keep the trunk upright more easily and help the knees to rest on the floor, sit on a cushion of an appropriate height. The upper body should be completely straight and knees should touch the floor. Now bend the left leg and bring the foot very close to the body on top of the right thigh. Bend the right leg and place the foot very close to the body on top of the left thigh. It is an ideal sitting posture for Pranayama and Meditation. ![]() The Lotus posture activates and balances the Chakras and quietens the thoughts. Padmasana, together with Shirshasana (Headstand), is referred to as the supreme or “royal” Asana. This posture may also be practiced by bending the left leg first and bringing the right foot up on top of the left thigh. If unable to keep the body upright, or bring the knees to the floor, sit on a cushion of an appropriate height. Bend the right leg and place the foot very close to the body on the floor. This posture is recommended for those unable to sit comfortably in Padmasana. Tilt the upper body forward and then sit back between the heels. The big toes touch each other, the heels point slightly outwards. This position also stimulates digestion therefore it is recommended to sit in Vajrasana for about 5-10 minutes after a meal.Ĭome up onto the knees (knee stand). Vajrasana calms and harmonises body and mind. It is possible to practice this position bending the left leg first and bringing the right foot along the left calf. If it is difficult to keep the body upright or the knees do not rest on the floor, then sit on a cushion, at the appropriate height. Pull the toes of the right foot up between the thigh and the calf of the left leg and the toes of the left foot down between the thigh and the calf of the right leg. ![]() The sole of the foot touches the right thigh. Now bend the left leg and place the left foot on top of the right calf. Therefore, this sitting posture is well suited to the practice of Pranayama and Meditation. Siddhasana quietens the mind, has a balancing effect on the Nadis (nerves) and activates the spiritual energy of the Chakras. The most important point for everyone is that the upper body is straight, the body is relaxed and can remain motionless during the whole exercise. If it is not possible to sit comfortably and painlessly in Sukhasana, practice the breathing and meditation exercises sitting on a chair. If it is difficult to keep the body upright then sit on a cushion at an appropriate height to make the posture comfortable. If it is more comfortable cross the legs in the opposite way. Bend both legs and place the right foot under the left thigh and the left foot under, or in front of, the right calf on the floor. This sitting posture is recommended for those who have difficulty sitting for a long period of time in Siddhasana, Vajrasana or Padmasana. The body remains motionless during the practice Shoulder and abdominal muscles are relaxed With all suitable sitting positions for Meditation and Pranayama, it is necessary to make sure that: Sukhasana - Comfortable Pose (cross-legged) In Yoga there are five classical sitting positions:
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