Friday, 15 March 2013

Wednesday, 13 March 2013

Kapalbhati in Vajrasana - Blowing in Fixed Firm Pose - For Beginners

The usual problem in this exercise is coordination. Again, its like patting your head while rubbing your stomach. Pulling the stomach in while blowing out will at first seem contrary to what is natural.

Pretend there is a candle about a foot in front of you. Put one hand on your abdomen just above your waist, then vigorously blow that candle out. Did you feel the midsection move inward? Contracting the stomach muscles is the only way to force a strong enough gust of air out of your lungs to extinguish a candle. That exhalation, with the accompanying inward movement of the abdomen, is all you are being asked to do.

But oh, the comical gyrations your stomach will go through as it tries to more in the right direction at the right time. So to help things along, start with the stomach completely relaxed and hanging out. Come on, this is no beauty contest. Let every muscle go. You may have to push it out to get it to sag if you've dedicates your life to holding it in.

Now look down at your midsection so you can see when you're getting the proper coordination. Blow out the candle and watch it contrast. Don´t blow out another candle till it has returned to its extended state. Adjust your rhythm to about one exhalation per second - or the time it takes to move your ''bellows'' in and then to let it relax

The only other catch to the Blowing Exercise is that those stomach muscles are the only part of you that is supposed to move - no shoulders, arms, or lower back jumping in sympathy with the abdomen. You'll get the hang of it quickly enough. And you're forcing every last drop of carbon dioxide out of your lungs, making room for fresh oxygen and improving elasticity. Your body isn´t used to such good treatment!


This last breathing exercise strengthens all the abdominal organs and increases the circulation. It also makes the abdominal wall strong and trims the waistline.

Read more about this poses benefits, pictures, video and tips from HERE
Drawings and info from "Bikram´s Beginning Yoga Class " Book, 1978.

Wednesday, 6 March 2013

Ardha-Matsyendrasana - Spine-Twisting Pose - For Beginners

First you may have difficulty wrestling the curious appendages you think of as legs into the position. Once into the position, the knee on the floor lifts slowly and steadily, the foot thrown  over that knee is carried along, and there you are - the Amazing Tumbling-Over-Backward Toy

The key is: the hips must stay flat on the floor to do this position properly. It's the only way to keep your weight forward. But you have, in all probability, already allowed the foot curled around by the side of the right buttock to creep under that buttock, thus tilting you slightly backward. So from the beginning, put that foot farther out to the side than you think you should, leaving a gap between the heel and the side of the right buttock of about three inches. Then press the buttock to the floor till it touches the heel, as opposed to bringing the heel up to meet the hip.

If you still have trouble, then simply rock forward and to the side, repeatedly forcing the right buttock closer to the left heel on each rock, until you stretch the necessary muscles and can touch comfortably.The second essential part of maintaining the proper weight distribution is to keep the knee on the floor. It must not raise. If you have both buttocks flat, it will be much easier to keep the knee down.

If you can't  get your left hand between the left knee and right ankle and still stay upright, grasp the left leg at any point where you are able - lower knee, shin - even the towel you are sitting on if necessary. You may also use the right hand to prop yourself up, lifting it to reach around toward the left thigh only when you have sufficient balance.

You'll feel even more like a backward-tumbling toy at this point, but if you're done your groundwork properly you can fight the tendency. And in a surprisingly short time your muscles will strengthen and balance won't be a problem. You can then devote yourself to twisting with full gusto. Normal breathing helps the twisting no end. On each exhalation, twist around just a fraction more. Exhale loudly, that helps, too. For opposition in the twists, use that straight left arm to press your knee farther father backward as you twist more and more to the right. And if you can reach all the way around to grasp the opposite thigh, really take hold of it and use it to pull yourself around.


The Spine Twisting Pose is the only exercise that twists the spine from top to bottom at the same time. As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility and the flexibility of the hip joints.

Read more about this poses benefits, pictures, video and tips from HERE
Drawings and info from "Bikram´s Beginning Yoga Class " Book, 1978.