Yoga for Health: 5 healing exercises
bladder infection
Which yoga exercise helps? The swivel seat - he massages the internal organs and stimulates kidney activity.
That's how it's done: Straighten the upper part of the body and bring the legs out to the front, bend the right leg, pull it towards the buttocks and place the foot next to the outside of the left thigh or knee. Ankle the left leg and bring the sole of the foot to the buttocks. Extend right arm upwards and cover the left knee from the outside. Place the left hand flat or on the fingertips behind the butt on the floor.
Inhale and stretch the upper body, exhale and rotate the thorax around its own axis to the left rear. The movement starts from the lower vertebrae, neck and head follow in extension of the spine - the shoulders pull down and both buttock halves remain on the ground. Stay in this position for a few breaths. With the exhalation back to the middle. Change legs and side.
Nervousness, often associated with sleep disorders
Which yoga exercise helps? Shavasana - calms all life energies, especially Vata.
That's how it's done: Spread the supine, arms and legs outstretched and slightly spread apart next to the body - the palms face upwards and the feet fall loosely outwards. Push shoulders down. Close your eyes and let them sink into the caves.
Release the weight of the body to the ground with each exhalation. Concentrate on the third eye (the point between the eyebrows). Thoughts that pop up, let pass by and relax deep in position (at least 8 to 10 minutes).
Finally, bring your arms behind your head and stretch and stretch the body in all directions. Bring your hands to your knees, roll back and forth, and come back into your seat - open your eyes.
Back and joint pain
Which yoga exercise helps? The bridge - relieves and stretches the entire back and balances the doshas
That's how it's done: Lie on supine, feet hip-width, pull on heels to the buttocks. With inhalation, tense the pelvic floor and roll the pelvis vertebra by vertebra upwards. Align the knees straight and push them forwards and upwards. Extend the arms long under your back and interlock your fingers - contract the shoulder blades.
Move the chest to the chin, press the feet firmly into the floor and tighten the thighs - this will create length in the back. Some breaths stay in this position. With the exhale, loosen the arms and slowly bring the pelvis back to the floor, swirl after swirl.
Also helpful: the knee-to-chest position or the swivel seat.
constipation
Which yoga exercise helps? The knee-to-chest position - the angled legs gently massage the intestine and activate it.
That's how it's done: Lie supine, legs strongly and lead close to the chest. Arms cover knees, back and neck remain relaxed on the floor. Close your eyes and take a few deep breaths.
Tension headaches
Which yoga exercise helps? The lunar salute (best in the evening) - relaxes shoulder and neck area, calms Vata and activates the digestive fire Pitta.
That's how it's done: 1. Stance position: firm stand, tense thighs, arms over head, palms flat against each other, elbows stretch.
2nd half moon: standing position with straight arms. Close fingers together, put forefinger together and bend upper body to the right. Firmly press the left hip and foot into the ground to intensify the stretch. Back to the middle. Change page.
3rd goddess: step to the right, go down to your knees, bring butt to knees, spine stays straight upright. Extend arms horizontally to the side, bend elbows and extend forearms upwards. Fingers stretch upwards.
4th star: Stretch out your arms and legs from position 3. Feet stay far apart.
5. Triangle: legs are stretched and straddled. Pull the torso out to the right, place the right arm on the inside of the right foot (or grab the ankle) and extend the left arm straight up. Sternum and pelvis open to the left - the view goes up.
6. Pyramid: Turn right foot 45 degrees to the right, bring arms to right ankle or tibia, and lower torso over extended right leg. Pull up kneecaps and press feet firmly into the floor.
7. Lunge: Bend right right knee, place hands flat next to right foot, lower upper body towards thigh, raise sternum - leave hands or fingertips on floor.Extend left leg (push heel back) or lower knee to floor.
8. Squat with legs spread: Place both hands flat inside next to the right foot. Turn right foot and upper body 45 degrees forward so that both feet point straight forward, left leg stretched out to the side, right knee bent. Place your hands in front of your chest in prayer position (palms pressed flat against your chest) or, more conveniently, place your hands on the floor in front of your body.
9. Squat: Put on right leg and bring back to middle. Crouch down and put both feet flat on the ground - lower tailbone deeply. Bring hands into prayer position in front of the chest. Elbows push against the knees from the inside. Spine is erected long.
10. Squat with legs apart: bring your hands back to the floor and now stretch your right leg out to the side. The left knee remains bent. Praying hands in front of the chest.
11. Lunge: Turn your right foot 45 degrees to the right, place your hands on the ground next to your right foot, stretch your right leg back and put your toes up. Raise the upper body over the right leg - palms or fingertips remain on the ground.
12th pyramid: stretch bent left leg and stretch upper body long over the outstretched left leg - bring forehead in the direction of the knee.
13. Triangle: legs stay outstretched in the straddle, upper body to the left side pull. Lower the left, straight arm to the left ankle and straighten the right straight up - look follows.
14th star: Tense the pelvic floor and raise the upper body back into the stand, legs remain stretched and straddled. Extend the arms horizontally to the side.
15. Goddess: Come deep into the straddle, butt at knee level. Extend arms parallel to the side, bend elbows and extend forearms upwards.
16. Crescent: Stretch legs and put feet side by side. Tense the thigh and pull it out. Bring your arms up over your head. Close fingers, put index fingers together and bend upper body to the right. Back to the middle. Change page.
17. Stance: Feet tight, thighs tight, arms over head, palms flat, elbows extended. Bring hands into prayer position in front of the chest.
Also helpful: The swivel seat
