[ My personal session] - proposition of session of yoga

Here is a first proposition of session to have a practice at home in a quiet place where you will be disturbed at no time. Spread(broadcast) relaxing essential oil, create a soft atmosphere. Have at hand a light cover(blanket) the meditation, a pillow of style zafu to raise(straighten) the vertebral column if need be and indeed on your carpet(mat) of yoga.

You can also spread(broadcast) a relaxing, not too strong music. I suggest you this one, of Hariprasad Chaurasia, joeur of flute bansuri adapted well to the rhythm " Matra " of the yoga

Put out(Switch off) the audio player of the blog, to the right

This session addresses especially the persons already having a practice of yoga. She(it) lasts 1 hour minimum and more if we try to reach(affect) the immobility of the yogi.

Take one sat(based) classic: sukhâsana - The tailor(suit) or siddhâsana - The perfect posture or ardhapadmâsana - 1/2 lotus or padmâsana - The lotus or vajrâsana - the diamond

yogi 2

Put hands on knees with jnana mudrâ. Raise(straighten) the vertebral column

Then close eyes

The glance is convergent on the point frowned inter (âjna chakrâ)

Visualize(Display) the axis ( susumna ) - both nadî Ida to the left of lunar color and Pingala to the right of solar color (red in yellow), in serpentine or any right(law), of the base in the summit.

And begin with some lengthened(stretched out) breaths 1/2 is 4 time(weather) to inspir and 8 time(weather) of expir.

Comfortable time and in the posture, and in the lengthened(stretched out) breaths, made some breaths 1/4/2 is 4 time(weather) to inspir, 16 time(weather) of retentions with full lungs with the nonstop sound OM, 8 time(weather) of expiration.

This small series of breaths before of vraiement practise the session, allows to relax as a small rite to enter yoga quite gently.

And finally, you go to begin with a prânâyâmâ real during 5 minutes minimum: Pratiloma Anuloma and Or Kâpalabhâti " the light in the skull " if you master him(it) well.

Make sure that the vertebral column always remains raised(straightened) well.

Abandon(Give up) the position and lengthen(stretch out) on the back a few moments...

Now, you go to make some âsana (postures):

ardha.jpgArdha Pascimottanâsana - The posture of the half-crowbar(pliers)

Recover and lengthen(stretch out) legs in front of you, fold the right leg and give evidence on the side (heel against the pubis- Wild plant against the thigh, not down)

Put your hands behind you, raise(straighten) the vertebral column.

Close eyes.

Expire and lower(go down) the bust towards the tense left leg (toes towards you)

Inspire - Recover, arms above the head, lose joined(contacted) hands (anjali mudrà). Hold the breath, mulabandha ( Contraction of the anus), Kechari mudrâ ( Turned(Returned) language(tongue)).

Expire and pick the big toe of the tense left leg or catch the foot, the ankle, the calf, the knee according to your degree of flexibility. And put the head on the knee. (If your flexibility does not allow it you then keep(guard) the raised head, in the axis of the vertebral column celà will allow the softening(limbering up) of the column and the hips)


In this position, you go to make lengthened(stretched out) souflles if you do not feel at ease either 4 time(weather) of inspir, 8 time(weather) of expir or breaths 1/4/2, or 4 time(weather) to inspir, 16 time(weather) of retentions with full lungs, 8 time(weather) of expir and it, during 5 / 10 / 15 / 20 / 25 minutes

Hear(Understand) the nonstop sound YAM or in sequences yam-yam-yam-yam at every time(weather) etc.)

And visualize(display) the Full moon at night, the femininity, the immobility.

After granted time(weather), join(contact) the palms of hands (anjali mudrâ), raise the head, inspire, recover in east arms above the head, hold the breath, always hear(understand) the sound YAM and expire by giving up(by lowering the arms) by the side.

Open eyes, lengthen(stretch out) the right leg and fold the left leg, put her(it) on the side and begin again the same process as previously with the sound RAM, the display(visualization) of the Full Sun...

After granted time(weather), join(contact) the palms of hands (anjali mudrâ), raise the head, inspire, recover in east arms above the head, hold the breath, always hear(understand) the sound RAM and expire by giving up(by lowering the arms) by the side.

Lengthen(Stretch out) a few moments and observe...

paschimottanasana_1.jpg

The posture of the Crowbar(Pliers) Pascimottanâsana-

Recover and lengthen(stretch out) legs in front of you.

As for ardha pascimottanâsana ( previous posture), put your hands behind you, raise(straighten) the vertebral column. Close eyes.

Expire and lower(go down) the bust towards the tense legs (toes towards you)

Inspire - Recover, arms above the head, lose joined(contacted) hands (anjali mudrà). Hold the breath, mulabandha ( Contraction of the anus), Kechari mudrâ ( Turned(Returned) language(tongue)).

Expire and pick big toe of the tense legs or catch feet, ankles, calfs, knees according to your degree of flexibility. And put the head on knees. (If your flexibility does not allow it you then keep(guard) the raised head, in the axis of the vertebral column celà will allow the softening(limbering up) of the column and the hips)


In this position, you go to make lengthened(stretched out) souflles if you do not feel at ease either 4 time(weather) of inspir, 8 time(weather) of expir or breaths 1/4/2, or 4 time(weather) to inspir, 16 time(weather) of retentions with full lungs, 8 time(weather) of expir and it, during 5 / 10 / 15 / 20 / 25 minutes

Hear(Understand) the nonstop sound OM or in sequences om-om-om-om-om at every time(weather) etc.)

After granted time(weather), join(contact) the palms of hands (anjali mudrâ), raise the head, inspire, recover in east arms above the head, hold the breath, always hear(understand) the sound OM and expire by giving up(by lowering the arms) by the side.

Lengthen(Stretch out) a few moments and observe...

Navasana_33.jpg

The boat on buttocks Navâsana-

Recover and lengthen(stretch out) legs in front of you.

Put hands on the ground behind you, near hips.

Expire and lower(go down) a little the bust towards the back while going(taking) up both tense legs, toes towards you.

Raise arms, knee-high hands (you can put hardly both thumbs(inches) under knees to hold better the balance and assist legs).

Opened eyes, fix the gos toes, padangustha

Inspire (4temps - Hold(retain) the breath (16 time(weather)) - Expire (8 time(weather)). Begin again this breath several times. I do not indicate minimum time(weather) because the posture is difficult to hold(like), that fires in legs, that trembles in the stomach...

Mantrâ = OM

If you cannot make of breaths with retention, use simply the lengthened(stretched out) breath 1/2 (4 time(weather) of inspir - 8 time(weather) of expir)

To obtain beneficial effects, he(it) is interesting to hold at least 5 mn in the position associated with the breaths and and with the sound OM

Lengthen(Stretch out) a few moments and observe...

Tolangula_3.jpg

The posture of the pendulum Tolangulâsana-

Take Vajrâsana, the posture of the diamond, the opened eyes. Displays(visualizations) in the axis ( the susumna), ida and pingala, 2 nadî. Mulabandha, Kechari Mudrâ

Expire and slide buttocks on the ground on the left-hand side. Make sure that the bust is opposite and not in the alignment of legs.

Put hands on knees, interwine(embrace) fingers

Inspire, raise arms above the head, lose hands just above the fontanel (not on the head), arm in bow(arc)

Expire and lower(go down) the bust and the arms on the right-hand side. Turn(shoot) the head and look at the ceiling by the inside of the left(awkward) elbow.

Inspire on 4 time(weather), hold the breath on 16 time(weather), then expire on 8 time(weather) (or make only lengthened(stretched out) breaths if you do not master well the retentions in this position)

Make from 3 to 7 breaths

Inspire, go back up(raise) arms and bust, fix a point opposite, arms always in bow(arc), hold the breath

Expire, give up(lower the arms), hands on knees > Vajrâsana (the posture of the diamond)

Begin again the technique on the other side

End with a relaxation and an observation in the posture of the golden embryo ( Forehead(Front) on the ground - arm along the body - closed eyes)

geste-inverse.jpgViparita Karani Mudrâ - The inverted gesture(movement)

Lengthen(Stretch out) on the back and fold legs

Expire and go(take) up legs, buttocks, back and put hands in loins or in hips.

Close eyes and wait that the breath finds its free traffic(circulation) in the throat(breast).

Then try to make some equalized breaths - Samavritti - hanging 5/10 / 15 minutes: 4 time(weather) of inspir, 4 time(weather) of retention with full lungs, 4 time(weather) of expir, 4 time(weather) of retention with empty lungs.

And on an expiration, fold legs, put the forehead(front) in knees and come down again slowly grouped.

Lengthen(Stretch out) and observe...

Take one sat(based) classic and practise(have a practice) Nadishodhana Prânâyâmâ During 5 / 10 / 15 / 20 / 25 minutes


Then, end your session with a guided relaxation or a session of yoga nidrâ guided too if it is the evening or a meditation. Although he(it) is there, you have to relax profoundly after such a series of techniques to benefit from all their beneficial éffets.

Beautiful practice!

OM


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