*Practice at home*
Practice should include:
1. a balance
2. a forward bend
3 a back bend
4. a twist
5. an inversion
*Books*
The Book of Yoga by the Sivananda Yoga Centre - good comprehensive bok full of helpful info and background. recommended by loobyloo
The Gentle Art of Yoga - by Karen Bailey - more basic but very clear recommended by loobyloo
Vanda Scaravelli - Awakening the Spine I've got this and it's not a book about asanas as such but quite thought provoking in its own gentle way.
*Websites*
Link (roll over me to see where I go)
Link (roll over me to see where I go) - recommended by PH, KinkyS and Hann so it must be good.
Link (roll over me to see where I go) - Definitive guide to what yoga is!
Link (roll over me to see where I go) - used by Hann once
Link (roll over me to see where I go)
Link (roll over me to see where I go) - site about DRU yoga supplied by Hipps
Link (roll over me to see where I go) › pranayama-breathing-techniques/ - Know About Pranayama
*Video/dvds*
Dummies guide to Yoga - recommended by Plodding Hippo
*Hanneke's guide to a post-running session*
Sit on the floor on your heels for about a minute. This stretches the front of your legs...
Then come onto your bum and stretch one leg out in front of you and bring the other foot to the inside of the thigh of the streight leg. Inhale, stretch the arms up as high as you can, then exhale, bend forwards and down, bringing your hands towards your toes and grab hold of the top of your feet, your ankles or shins, wherever you can comfortably reach. Hold for a count of 30, then inhale stretch forwards and up, exhale release your arms. Change legs, repeat with the other leg stretched out. Again hold for a count of 30. Link (roll over me to see where I go)
Then bring both legs out in front of you, bring your hands behind your back with the fingers pointing backwards. Drop your head between your shoulderblades, inhale and lift your hips up as high as you can. Hold for a count of 30.Link (roll over me to see where I go)
Come back to sitting, do the half spinal twist in both directions: Stretch your right leg out in front of you, bend your left leg in towards you and bring the left foot over the right leg at knee level. Bring your left hand behind your back, inhale, lift your right arm up alongside your rightt ear, exhale, twist over to the left, looking over your left shoulder, bringing your right arm to the outside of your left leg. Hold for a count of 30, release and repeat on the other side, switching legs. Link (roll over me to see where I go)
Now come onto your stomach and do the sphinx, again holding for a count of 30: Link (roll over me to see where I go) this is quite a good article. Start with sphinx and progress to cobra when you feel comfortable.
Then come back onto your back to finish off with a half shoulderstand and half plough pose: Link (roll over me to see where I go) hold the half shoulderstand for a count of 30, then inhale and exhale bring your right leg behind your head towards the floor and slowly bring it back up, repeat on the left etc a few times. Once you feel a comfortable stretch in your back, you can inhale and exhale and bring both legs down behind your head towards the floor. Keep supporting your back if your feet are not touching the floor.
This is the plough position: Link (roll over me to see where I go)
I am assuming you have no neck problems or hypertension...
Roll out of the plough by bringing your legs to a 45 degree angle with your body, bend the knees, bring your hands flat on the floor and vertebra by vertebra roll out of the position. Then lie on your back in Shavsana pose (Link (roll over me to see where I go)) for a few minutes. Then bend your knees into your chest, hug them into your chest, gently roll from side to side and come up.
Bit jumbled with all the funny links, but I dont know how else to get you images of what poses I mean...
Fetch Yoga references
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SummaryA list of the references we have mentioned over the past however many months but can't be bothered trawling back through the thread to find.This article is owned by Stepford Wife |
| Recent Updates | User | Comments |
|---|---|---|
| Aug 2020 | Mukat Jain | Shavasana details added |
| Oct 2019 | Shekhar | I have included a pranayama link here because breath plays an important roll in Yoga. Pranayama improve your breath. |
| Aug 2019 | ashi | |
| Oct 2007 | Stepford Wife | |
| Oct 2007 | Stepford Wife | |
| Oct 2007 | Stepford Wife | |
| Oct 2007 | Stepford Wife | |
| Oct 2007 | Stepford Wife | More added including Hann's epic post |
| Oct 2007 | Stepford Wife | |
| Oct 2007 | Stepford Wife | Article created |