STANDING poses are invigorating. They refresh body and mind by removing tension, aches and pains. They stimulate digestion, regulate the kidneys and relieve constipation. They improve circulation and breathing. The back, hips, knees, neck and shoulders all gain strength and mobility through the practice of standing poses. Standing poses also teach the principles of correct and skeletally aligned movement. This is fundamental for the postures to become complete and for moving forward into everyday life where you can develop awareness of how to sit, stand, walk and run correctly.
CAUTIONS : Do not do standing poses if you suffer from medical conditions such as high blood pressure, heart problems or nervous disorders. Do not practice during menstruation, in the first three months of pregnancy of if problems arise in pregnancy at any point (standing poses are strenuous). Do not jump into the poses if suffering knee or back injuries or if pregnant, instead walk the feet apart one at a time (when required).
SITTING poses are calming. They remove fatigue, refresh the brain and soothe the nerves. They regularize blood pressure and aid recovery from illness. They promote healthy sleep. They fall into two categories: upright postures that involve flexing the legs into differing positions and forward bends, where the trunk bends over the legs.
CAUTIONS : Do forward bends iwth concave movements if the lower back is weak and prone to backache or if suffering from depression. During pregnancy take care to avoid strain – utilise a belt or strap to catch the feet enabling the lower back and abdomen to lift upward.
TWISTS are very effective in relieving backaches, headaches and stiffness in the neck and shoulders. As the trunk turns, the kidneys and abdominal organs are activated and exercised. This improves digestion and sluggishness. The spine becomes flexible and the hips move more easily.
CAUTIONS : Do not do twists after recent operations or if suffering stomach or abdominal problems (especially hernia). Do not practice twists during pregnancy, except for Bharadvajasana (done gently).
SUPINE & PRONE poses include two categories of posture. They stretch the abdomen, increase mobility of the spine and they open hip and groins. Some strenthen the back, arms and legs, others are restful.
CAUTIONS : Do not do these poses after abdominal operations, during menstruation or in pregnancy. Supta Baddha or Supta Virasana can be practiced with bolsters.
INVERTED poses revitalise the whole system. They take the weight from the legs, relieving strain. By inverting the body, inner organs (parts of the which are sluggish) become activated. They improve circulation and tone the glandular system. They help concentration as blood is brought to the brain and these poses are marvellous aid to sleep. Sirsana (headstand) in particular activates the pituitary gland. Sarvangasana (the plough) strengthens the nervous system and the emotions : it activates the thyroid and parathyroid glands.
CAUTIONS : Do not do inverted poses during menstruation. Do not do inverted poses if suffering from high blood pressure, heart problems, detached retina or ear problems. If suffering from neck injuries seek advice. Remove contact lenses before practicing.
BALANCING develops lightness, strength and agility. Tremendous control is achieved over the body. Muscle tone is developed. Co-ordination and concentration increase.
CAUTIONS : No balancing 12-18 months after abdominal operations, during pregnancy or menstruation. Be careful if wrists are weak or injured.
BACKBENDS are rejuvenating. They give energy and courage and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert.
CAUTIONS : Do not practice backbends if suffering from heart trouble, high blood pressure or other illnesses nor during menstruation or pregnancy. Bad back or knee injuries can be practiced but ony under supervision.
JUMPING is exhilarating and enjoyable and develops speed, alertness and stamina
ENJOY YOUR YOGA
Yoga With Alicia (Dogstar) 