Here is the small session which will allow you to fight against the moments of fatigue. I often use him(it) to go back up(to raise) the energy in me, before every course(price) which I liven up(lead) or after exhausting day. She(it) is simple and effective.
Having made a prânâyâmâ (Anuloma *Pratiloma or Nadishodhâna for example), to release some accumulated tensions and clean the channels(canals) of energies- NadiPractise the following postures:
Savâsana - The posture of the corpse - to relax every part of the body: feet, Legs, hands, arms, buttocks, back, lower abdomen(groin), stomach, breast, shoulders, neck, nape of the neck, skull and scalp, head, eyes, nose, temples, ears, cheeks, mouth, chin. Make some abdominal breaths by becoming aware of the navel which lifts up itself in the inspir and which falls in the expir and some complete breaths: in the inspir, the navel lifts up itself, coast(ribs) deviates, the air(sight) rise jsuqu' to shoulders lifting(raising) slightly collarbones then any resdencend till bottom(stocking,bottoms,stockings) in the expir. (Inspir on 4 time(weather) / expir on 8 time(weather) - slow and regular lengthened(stretched out) breaths said breaths 1 / 2)
Posture of the navel ( Nhabi) - Always lengthened(stretched out) on the back, to fold legs, feet on the ground slightly spread(slightly pushed aside), brought in chin, arm along the body, lose hands on the ground. Inspire, raise the head, the shoulders. Inspire and hold the breath empty lungs a few moments in the position. Inspire, put shoulders, head. Begin again 2 - 3 times. Then relaxation some seconds
Always lengthened(stretched out) on the back Arm along the body, lose hands on the ground, either to make Pascimottanâsana, in dynamic version, or simply, to inspire, to to raise arms and to to interlace fingers above the head, to to expire and to to hold(to retain) the breath to empty lungs a few moments. Begin again several times this movement. Then on an expir, return arms along the body.
Naukâsana - The posture of the boat on the stomach - arm behind and arm forward.
Lengthened(Stretched out) on the stomach, the arm along the body, lose hands on the ground, to inspire, to raise the head, the shoulders, the arms (behind), the legs and to expire, to hold(retain) the breath to empty lungs.
Make some breaths with the vacuous retentions, then begin again with arms in front of, joined(contacted) hands, the glance settling(arising) on the raised thumbs(inches).
Then, relaxation BalâsanaThe posture of the child, a few moments (arm in front of, forehead(front) on the ground then the arm along legs).
Marjariâsana prânâyâmâ - The posture of the cat
Undulations of the vertebral column accompanied with breaths (4 time(weather) of inspir / 4 time(weather) of expir, then 5 time(weather) of inspir / 5 time(weather) of expir, then 6, 7) The more we extend the time(weather) on every breath, the more the movement slows down.
Viparita Karani Mudrâ - The inverted gesture(movement)
Closed eyes to wait that the breath settles down quietly then is to make lengthened(stretched out) breaths (4 time(weather) d'inspir / 8temps of expir) or breaths samavritti or 4 time(weather) of inspir / 4 of the retention to the full / 4 of expir / 4 of the vacuous retention
Apanâsana - The posture of the vayu of the excretion
And finally, SavâsanaThe posture of the corpse, the relaxation...
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