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1. Cat and Dog.
Objective: sensitizes our awareness of vertebral structure. Releases blocked areas, tense or rigid (thoracic joints and sacral vertebrae of the spine). Prepare the column for a good good number of asanas.
Execution: separate Kneeling on the floor hip width. Hands on the floor, below the shoulders, so that your thighs and arms are perpendicular to the floor. Find the column with a neutral position (flat back), arching breathing (dog), exhale curving (cat). The movement begins and ends in the sacrum to the head. 10 repetitions are performed.
2. Lateral bending (La Herradura).
Objective: become aware of the extent of the column, its origin and its insertion into the skull.
Execution: From cat posture in neutral position (flat back), imagine that a post is to the waist. Then try moving the top of the column to the bottom of the tailbone. Alternating movements run very slowly from 6 to 8 repetitions on each side.
3. Moving cat.
Objective: This exercise is an excellent preparation of the vertebral column along its length. Prepares the body for a good number of asanas.
Execution: From cat posture in neutral, bring his body back, with a clear its support points, which are finger feet, knees, hands and arms extended. Make a sweeping motion back and forth, allowing her face, passing close to the ground on the way up.
4. Wild Cat.
Objective: The physiological effects of exercise of the "dog and cat are immeasurable for the spine, which receives a complete and correct movement. It is an excellent position to address later in the implementation of the classic postures of yoga.
Execution: Allow move freely and in all directions as possible and pleasant imitating a cat when you stretch, play, "purrs ", Etc.
Objective: sensitizes our awareness of vertebral structure. Releases blocked areas, tense or rigid (thoracic joints and sacral vertebrae of the spine). Prepare the column for a good good number of asanas.
Execution: separate Kneeling on the floor hip width. Hands on the floor, below the shoulders, so that your thighs and arms are perpendicular to the floor. Find the column with a neutral position (flat back), arching breathing (dog), exhale curving (cat). The movement begins and ends in the sacrum to the head. 10 repetitions are performed.
2. Lateral bending (La Herradura).
Objective: become aware of the extent of the column, its origin and its insertion into the skull.
Execution: From cat posture in neutral position (flat back), imagine that a post is to the waist. Then try moving the top of the column to the bottom of the tailbone. Alternating movements run very slowly from 6 to 8 repetitions on each side.
3. Moving cat.
Objective: This exercise is an excellent preparation of the vertebral column along its length. Prepares the body for a good number of asanas.
Execution: From cat posture in neutral, bring his body back, with a clear its support points, which are finger feet, knees, hands and arms extended. Make a sweeping motion back and forth, allowing her face, passing close to the ground on the way up.
4. Wild Cat.
Objective: The physiological effects of exercise of the "dog and cat are immeasurable for the spine, which receives a complete and correct movement. It is an excellent position to address later in the implementation of the classic postures of yoga.
Execution: Allow move freely and in all directions as possible and pleasant imitating a cat when you stretch, play, "purrs ", Etc.
5. Shoulder to Floor.
Objectives: Get greater flexibility and elasticity of the shoulder (deltoid), essential for the proper implementation of more advanced postures.
Execution: Return to the jack position and extend one arm under the other, until maximum extension of the same and shoulder. Place the palm of your hand down on the floor and move your hips in the opposite direction until a stretch to shoulder ctive. Rest your head on the ground and relax the rest of the body. Keep
Objectives: Get greater flexibility and elasticity of the shoulder (deltoid), essential for the proper implementation of more advanced postures.
Execution: Return to the jack position and extend one arm under the other, until maximum extension of the same and shoulder. Place the palm of your hand down on the floor and move your hips in the opposite direction until a stretch to shoulder ctive. Rest your head on the ground and relax the rest of the body. Keep
one to three minutes. It is done by both sides.
6. Active Child Pose.
Objectives: is considered a classic position to make an active work of the column. The strong pull of the muscles of the back and shoulders, cause a vigorous massage that promotes proper alignment of the spine, helping to correct the Sifosis, lordosis and scoliosis.
Execution: Sitting on the floor, put your toes together and separate the most of your knees. Extend your arms up and then down to the floor, to place their hands on. Rest the forehead on the floor. Inject all "activity" that could in pulling the top of the column in the opposite direction the lower and Ischia. Keep
6. Active Child Pose.
Objectives: is considered a classic position to make an active work of the column. The strong pull of the muscles of the back and shoulders, cause a vigorous massage that promotes proper alignment of the spine, helping to correct the Sifosis, lordosis and scoliosis.
Execution: Sitting on the floor, put your toes together and separate the most of your knees. Extend your arms up and then down to the floor, to place their hands on. Rest the forehead on the floor. Inject all "activity" that could in pulling the top of the column in the opposite direction the lower and Ischia. Keep
one to three minutes.
7. Downward Facing Dog (Adho-mukha-Svanasana).
Objectives: Apart from the benefits of the child's posture, increases the strength of the arms and legs, especially quadriceps strengthening the legs and shoulders, improving circulation and blood flow to the brain.
Execution: Start with the child's posture "active", stretch your arms. Open the compass of his knees and feet to the width of your hip and then get up to get face down on hands and feet supported. Try to form a triangle with his whole body esquiones spread its head up and down. Your back should be fully Align and balanced. Keep
7. Downward Facing Dog (Adho-mukha-Svanasana).
Objectives: Apart from the benefits of the child's posture, increases the strength of the arms and legs, especially quadriceps strengthening the legs and shoulders, improving circulation and blood flow to the brain.
Execution: Start with the child's posture "active", stretch your arms. Open the compass of his knees and feet to the width of your hip and then get up to get face down on hands and feet supported. Try to form a triangle with his whole body esquiones spread its head up and down. Your back should be fully Align and balanced. Keep
one to three minutes the position.
8. Child relaxed posture.
Objectives: rest and relax the body for a while.
Execution: Sitting on the floor, put your toes together and separate the most of your knees. Extend your arms up and then down to the floor, to place their hands on. Rest the forehead on the floor. Inject all "activity" that could in pulling the top of the column in the opposite direction of the lower and Ischia. Keep
one to three minutes.
9. Lotus Preparation 1.
Objectives: This position is a kind of "half lotus" lying or sitting, gives a great capacity for resilience and flexibility of the pelvis and hip, so necessary for the proper performance of some classic yoga postures .
Execution: Lying on your back, bend one leg and place the other equally bent over.
Lace your hands and pull the bottom leg toward your head with your elbow push one leg with one hand and pull the other leg with the other. Depending on your flexibility can also be done seated. Make one version or the other and execute on both sides. Keep
one to three minutes.
10. Janyasana preparation.
Objectives: Provide a greater capacity lengthening and strengthening of legs and English.
Execution: Lying on your back, put your two legs "active" stretched to the limit. Spacer upwards with your hands, take the leg at the thigh and bring the leg as possible in the direction of his face. Keep other taut and active. Keep
one to three minutes and switch legs.
11. Giro del Cocodrilo.
Objectives : increase intervertebral space, allowing the restoration and nourishment of the discs.
Smooth muscles along the spine. Stretch your chest muscles, helping to correct shoulders slumped.
Implementation: Continue lying on your back, bend one leg with the foot on the floor. With your opposite hand, push the leg toward the floor so that the hip and spine to rotate. Keep the other hand stretched and very "active" with the palm completely bonded to the floor. Hold the position for one to three minutes and switch to the other side.
12. Preparation for Lotus 2 (Ekapada).
Objectives: Continue very active relaxation of English and hip, to achieve a good execution of padmasana over time.
Execution: Begin seated, bend one leg forward and pull the other leg back. Keep your hips aligned in such a way that does not fall to either side. Lengthen your back up and if your hip does not fall on your side, you can go down gradually forward.
13. Preparation for the horse stance (Vatayasana).
Objectives: continue with the work of the pelvis, adding stretching and lengthening the quadriceps and knee flexibility.
Execution : Get down on the knee of one leg, while the other serves as a support foot for balance. Straighten your back and hips as much as possible. Make sure the front knee, this bent at 90 degrees and is in direct line from his own heel. Alternate, doing leaning against a wall as well as separately. It is important to place your neatly folded blanket under the knee that is on the floor.
8. Child relaxed posture.
Objectives: rest and relax the body for a while.
Execution: Sitting on the floor, put your toes together and separate the most of your knees. Extend your arms up and then down to the floor, to place their hands on. Rest the forehead on the floor. Inject all "activity" that could in pulling the top of the column in the opposite direction of the lower and Ischia. Keep
one to three minutes.
9. Lotus Preparation 1.
Objectives: This position is a kind of "half lotus" lying or sitting, gives a great capacity for resilience and flexibility of the pelvis and hip, so necessary for the proper performance of some classic yoga postures .
Execution: Lying on your back, bend one leg and place the other equally bent over.
Lace your hands and pull the bottom leg toward your head with your elbow push one leg with one hand and pull the other leg with the other. Depending on your flexibility can also be done seated. Make one version or the other and execute on both sides. Keep
one to three minutes.
10. Janyasana preparation.
Objectives: Provide a greater capacity lengthening and strengthening of legs and English.
Execution: Lying on your back, put your two legs "active" stretched to the limit. Spacer upwards with your hands, take the leg at the thigh and bring the leg as possible in the direction of his face. Keep other taut and active. Keep
one to three minutes and switch legs.
11. Giro del Cocodrilo.
Objectives : increase intervertebral space, allowing the restoration and nourishment of the discs.
Smooth muscles along the spine. Stretch your chest muscles, helping to correct shoulders slumped.
Implementation: Continue lying on your back, bend one leg with the foot on the floor. With your opposite hand, push the leg toward the floor so that the hip and spine to rotate. Keep the other hand stretched and very "active" with the palm completely bonded to the floor. Hold the position for one to three minutes and switch to the other side.
12. Preparation for Lotus 2 (Ekapada).
Objectives: Continue very active relaxation of English and hip, to achieve a good execution of padmasana over time.
Execution: Begin seated, bend one leg forward and pull the other leg back. Keep your hips aligned in such a way that does not fall to either side. Lengthen your back up and if your hip does not fall on your side, you can go down gradually forward.
13. Preparation for the horse stance (Vatayasana).
Objectives: continue with the work of the pelvis, adding stretching and lengthening the quadriceps and knee flexibility.
Execution : Get down on the knee of one leg, while the other serves as a support foot for balance. Straighten your back and hips as much as possible. Make sure the front knee, this bent at 90 degrees and is in direct line from his own heel. Alternate, doing leaning against a wall as well as separately. It is important to place your neatly folded blanket under the knee that is on the floor.
Executed by both sides and hold one to three minutes.
14. Lotus Media (Ardha-Padmasana).
Objectives: prepare the body for the most important position in yoga, "the lotus flower or Padmasana. Meditation posture. It balances the nervous system.
Execution: Sit on a blanket or thick blanket neatly folded. Make sure esquiones (buttocks) are well off and that your knees are resting on the floor. The knee is not supported should put a support.
14. Lotus Media (Ardha-Padmasana).
Objectives: prepare the body for the most important position in yoga, "the lotus flower or Padmasana. Meditation posture. It balances the nervous system.
Execution: Sit on a blanket or thick blanket neatly folded. Make sure esquiones (buttocks) are well off and that your knees are resting on the floor. The knee is not supported should put a support.
Do it on both sides of one to three minutes.
15. Sphinx Pose (Vivekasana).
Objectives: Exercise pramayama elementary. Strengthens the muscles of the neck and distributes energy throughout the body, releasing any tension.
Implementation: Being knees, put her fists on the floor with your thumbs forward, then put one leg in front with an angle of 90 degrees and take three full breaths deep in a smooth motion of his head from the bottom up and then switch to the opposite side
. Keep
15. Sphinx Pose (Vivekasana).
Objectives: Exercise pramayama elementary. Strengthens the muscles of the neck and distributes energy throughout the body, releasing any tension.
Implementation: Being knees, put her fists on the floor with your thumbs forward, then put one leg in front with an angle of 90 degrees and take three full breaths deep in a smooth motion of his head from the bottom up and then switch to the opposite side
. Keep
position just 40 seconds after the last breath.
16. Stretch Pose back, standing (Uttanasana).
Objectives: Prepare later to the proper execution of Padahastasana and Paschimottasana (first group of asanas).
Execution: "Semi Join" staying with your legs straight and your body loose forward.
Try to gradually give more allergic to her legs. At the start
should bend knees slightly, both in execution, as when standing.
17. Trataka (eye exercises).
Objectives: Develop power of concentration, focus the mind, apart from significantly improve the view.
Execution: Sit in a comfortable position with fixed head and neck relaxed and aligned. Look at the sides by moving the eyes in horizontal movement with breathing rate, then, with a vertical, diagonal and then finally circular motion (these moves are made with repetitions of seven). Then place your index finger in front and stare at the tip of this without blinking, then walks slowly finger to the tip of the nose and breathing slowly and then exhale slowly away without blinking and repeated thrice. Then close your eyes, rub the yolk of the fingers and given massage. To end rub the palms of the hands so to emit some heat on these and place them covering their eyes while they always closed, is repeated thrice. At the end off the hands of the eyes and the eyes slowly open to allow light to penetrate slowly.
16. Stretch Pose back, standing (Uttanasana).
Objectives: Prepare later to the proper execution of Padahastasana and Paschimottasana (first group of asanas).
Execution: "Semi Join" staying with your legs straight and your body loose forward.
Try to gradually give more allergic to her legs. At the start
should bend knees slightly, both in execution, as when standing.
17. Trataka (eye exercises).
Objectives: Develop power of concentration, focus the mind, apart from significantly improve the view.
Execution: Sit in a comfortable position with fixed head and neck relaxed and aligned. Look at the sides by moving the eyes in horizontal movement with breathing rate, then, with a vertical, diagonal and then finally circular motion (these moves are made with repetitions of seven). Then place your index finger in front and stare at the tip of this without blinking, then walks slowly finger to the tip of the nose and breathing slowly and then exhale slowly away without blinking and repeated thrice. Then close your eyes, rub the yolk of the fingers and given massage. To end rub the palms of the hands so to emit some heat on these and place them covering their eyes while they always closed, is repeated thrice. At the end off the hands of the eyes and the eyes slowly open to allow light to penetrate slowly.
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