Yoga Treatment

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The bow

Lie face down on the ground with the knees bent and then raised in the direction of the head. Then hold the ankles and, while inhaling, a pull should be exerted on the ankles so that the chest, head and thighs are raised up away from the floor. To start with it will not be possible to hold the legs together, but this will gradually occur with regular practice. This position should be maintained for up to ten breaths. To complete the bow, exhale and let go of the legs.

The bridge

The bridge is carried out on the floor, starting with the person lying on the back, the knees should be bent, with the legs separated a little and the arms at the side of the body. The person should then inhale and lift the torso and legs, thus forming a bridge. The fingers should then be linked under the body and the arms held straight. The person should then incline the body to each side in turn, ensuring that the shoulders stay underneath. To make the bridge a little bigger, pressure can be exerted by the arms and feet. After inhaling, the position should be maintained for a minimum of one minute and the body returned to a relaxed normal position on the floor.

The spinal twist

The spinal twist entails sitting on the floor with the legs outstretched. The left leg should be bent and placed over the other leg as far as possible. The person should exhale and twist the body to the left. The person's right hand should be moved towards the right foot. The person should have the body supported by placing the left hand on the ground at the back but keeping the back straight. Every time the person exhales the body should be further twisted to the left. The position should be maintained for approximately one minute and then the complete action done again, but this time turning to the right. This is a gentle posture that is easy to perform. Relax.

The spinal twist helps to strengthen the spine, improve posture and promote psychological balance.

The triangle

The triangle commences with the person standing upright with the legs apart and the arms held out at shoulder level. Extend the right foot to the side and, upon exhaling, bend over the right-hand side so that the right hand slips downwards in the direction of the ankle. There should be no forward inclination of the body at this time. As the bending action takes place, the left arm should be lifted upright with the palm of the hand to the front.

This stretched position should be kept up for the minimum of a minute, with the person trying to extend the stretch as they exhale. After inhaling, the person should then revert to the beginning of the exercise and do it again but leaning in the opposite direction. The triangle helps to calm the nerves, acts to remove toxins from the body, and promotes good health in general.

The cat

Kneel on all fours with your hands shoulder-distance apart and your knees the same distance apart as your hands. Your elbows should remain straight throughout the entire exercise. Exhale while arching your back up high. Keep your head between your arms, looking at your abdomen. Hold this pose for a few seconds. Inhale, as you slowly hollow your back to a concave position. Raise your head and look up. Hold again. Repeat the sequence five to ten times, creating a slow flowing movement of the two postures. Relax.

The cat helps to strengthen the spine, improve posture and revitalize the whole body.

The tree

Stand with both feet together, arms loosely by your side. Focus your eyes on an imaginary spot directly ahead of you. Bring the right foot up and place the sole against the inside of the left thigh, as high as possible. When balanced, raise both arms simultaneously, placing the palms together over your head. Hold for 30 seconds. Gently lower your arms. Release your foot from your thigh. Repeat the sequence with the other foot. Relax. The tree promotes concentration, balance and stability of body and mind.

The cobra

Lie face down. Place the palms on the floor under the shoulders, fingers turned slightly inwards. Slowly lift the forehead, the nose, the chin, and the entire upper body, up to the navel. The weight rests on both hands, the pelvis, and the legs. Keep the elbows slightly bent, and do not allow the shoulders to hunch up towards the ears. Hold for ten seconds, focusing your attention on the lower back. Very slowly lower your trunk to the floor, then the chin, the nose, and the forehead. Relax.

The cobra increases blood supply to the abdominal organs and helps to relieve digestive problems and correct kidney malfunctions.

The plough

Lie on your back, arms by your sides, palms down. Slowly raise your legs and trunk off the floor. Supporting your hips with both hands, bring your legs slightly over your head. Keep your legs as straight as possible. Supporting your back with both hands, continue lifting your legs up and over your head until the toes come to rest on the floor behind your head. Only when you are quite comfortable in the position, release the hold on your back and place your arms flat on the floor. Hold only for ten seconds in the beginning. After your body becomes accustomed to this position, you may hold it longer. Very slowly unroll your body to the starting position. Relax.

The plough helps to reinvigorate the entire nervous system, removing fatigue, listlessness and exhaustion. It is of particular benefit to the pancreas and endocrine glands.

The forward bend

Make sure you are well warmed up before attempting this posture. Sit with your legs stretched out in front of you, knees very straight. Inhale and stretch your arms above your head. Exhale and very slowly and smoothly bend forward from the hips (not from the waist) to grasp your toes. If at first this seems difficult, clasp instead your ankles, calves, or knees. It is important that your legs remain straight. Continue to bend forward and down, aiming to touch your knees with your head. Hold for at least ten seconds and observe your breath. Release your hold and very slowly unroll your spine, returning to a sitting position. Repeat twice.

The forward bend slows the respiratory rate to produce a calm and relaxed state of mind. It also increases the suppleness of the spine and improves blood circulation - which helps to regenerate the abdominal organs and improve digestion.