Y O G A
mini set
The following yoga mini set was developed
as a flow of movements and yogic postures (asanas) combined with
short relaxations which tone, cleanse and strengthen the muscles
and joints and stretch all main groups of muscles.
Important! During
the practice breathe through the nose, keep your breath deep and
slow , hold the tip of the tongue lightly to the palate near the
upper teeth , the muscles of the bottom of the pelvis and the
belly are slightly tightened .
1• Feet – apart at shoulder
width, parallel to each other, firmly to the ground. Feel the
Earth. Straighten out the feet. Stretch the crown up to Infinity.
Feel the Sky. Breathe deeply. Stretch the body between the Earth
and the Sky and do from 3 to 5 cycles of deep breathing. Future
reference to the breathing cycles will be marked numerically.
Example: (3-5).
2• Inhale – lift the arms
and the head. Spread the movement to infinity. Lock the hands
over the head. Look up. Stretch between the Earth and the Sky.
(3-5)
3• Hold the left wrist
with the right hand. Exhale – bend to the right side. Stretch
the left hand up and to the right. Feel the left side and stretch
it. (3-5)
4• Inhale – lift up to
the central position. Stretch up. (3-5)
5• Hold the right wrist
with the left hand. Exhale – bend to the left side. Stretch the
right hand up and to the left. Feel the right side and stretch
it. (3-5)
6• Inhale – lift up to
the central position. Stretch up. (3-5)
7• Deep inhalation – open
the ribcage, slightly bend backwards and stretch the front part
of the body. (3-5)
8• Exhale – hands down,
hold the shins, ankles or put the hands to the ground. Push the
knees back, coccyx – up and forward . Important!
Firstly, press the lower belly to the thighs, then press the chest
and head to the legs – stretch the back part of the body. Deep
breathing. (3-5)
9• Exhale – jump – legs
back. Check that the hands and the feet are parallel and are at
shoulder width. Press the heels to the ground, push the knees
back, coccyx – up and forward, head downwards. (3-5)
10• Exhale – left foot
– wide step forward. Turn the right foot 90 degrees to the left
one. Left arm to the ground near the left foot.
11• Inhale – right arm
up.
12• Exhale – right arm
forward to the infinity. Legs, torso, arms, head are on the same
plane. Look up. Stretch the right side. (3-5)
13• Exhale – turn face
down. Hands to the ground, left foot between the hands. Right
heel up. Stretch the groin. (3-5)
14• Exhale – lift up a
little and "dive" under the left leg so that the left
leg is on the inner side of the left hand. Stretch the groin,
push the chest down, try to touch the ground with the elbows.
(3-5)
15• Exhale – lift up a
little. Place the right knee to the ground, put the left heel
on the ground, flex the toes and straighten the left leg.
16• Exhale – push the
lower belly, then all the belly, chest and head to the leg (3-5).
Remember! It is very important to keep this
sequence.
17• Longitudinal split.
(3-5)
18• Exhale – lift up and
move the left leg back.
19• Exhale – pelvis up.
Check that the hands and the feet are parallel and are at shoulder
width. Press the heels to the ground, push the knees back, coccyx
– up and forward, head downwards. (3-5)
20• Exhale – right foot
– wide step forward. Turn the left foot 90 degrees to the right
one. Right arm to the ground near the right foot.
21• Inhale – left arm
up.
22• Exhale – left arm
forward to infinity. Legs, torso, arms, head are on the same plane.
Look up. Stretch the left side. (3-5)
23• Exhale – turn face
down. Hands to the ground, right foot between the hands. Left
heel up. Stretch the groin. (3-5)
24• Exhale – lift up a
little and "dive" under the right leg so that the right
leg is at the inner side of the right hand. Stretch the groin,
push the chest down, try to touch the ground with the elbows.
(3-5)
25• Exhale – lift up a
little. Place the left knee to the ground, put the right heel
on the ground, flex the toes and straighten the right leg.
26• Exhale – push the
lower belly, then all the belly, chest and head to the leg (3-5).
Remember! It is very important to keep this
sequence.
27• Longitudinal split.
(3-5)
28• Exhale – lift up and
move the right leg back.
29• Exhale – pelvis up.
Check that the hands and the feet are parallel and are at shoulder
width. Press the heels to the ground, push the knees back, coccyx
– up and forward, head downwards. (3-5)
30• Exhale – lie on the
belly. Short relaxation.
31• Exhale – arms to the
sides, palms to the floor.
32• Exhale – turn left,
stretch the left shoulder joint. (3-5)
33• Exhale – return to
the belly, arms to the sides, palms to the floor.
34• Exhale – turn right,
stretch the right shoulder joint. (3-5)
35• Exhale – return to
the belly. Short relaxation.
36• Sit on the heels,
spread the knees. Hands to the floor between the legs.
37• Lift the pelvis up,
move forward, join the elbows and lean on them with the middle
part of the belly.
38• Slowly straighten
the legs. Move the weight of the body forward so that the centre
of gravity is exactly upon the fulcrum so that the legs and the
torso with the head are mutually balanced.
39• Lift the legs up and
come to the horizontal position. Stretch well from the heels to
the crown. Do not strain the muscles of the belly too hard, let
the elbows press slightly into the belly.
40• Keep the horizontal
position. Inhale – hold your breath. Contract the belly muscles
and try to bend the whole body backwards. (2-5 seconds)
41• Exhale – come to the
starting position on the heels.
42• Inhale – hands to
the ground under the shoulders, knees to the floor, pelvis up,
chest down and the chin forward. Exhale – coccyx up. With each
exhalation open the chest and lightly push it down to the ground.
(3-5)
43• Exhale – lie on the
back. Short relaxation.
44• Exhale – sit and spread
the knees.
45• Exhale – torso down;
chest, chin and shoulders to the ground; arms to the sides. Deep
breathing. (3-5)
46• Exhale – rise; come
to the sitting position with the legs in the Easy Pose.
47• Exhale – straighten
the left leg, right heel to the groin.
48• Exhale – turn to the
left leg.
49• Exhale – bend to the
left leg. Push the lower belly, than all the belly, chest and
head to the leg (3-5). Remember! It is very
important to keep this sequence. Hold the left leg or foot. With
each exhalation try to come closer to the leg. The direction of
the movement – down and forward. (3-5)
50• Exhale – sit straight
in the Easy Pose.
51• Exhale – straighten
the right leg, left heel to the groin.
52• Exhale – turn to the
right leg.
53• Exhale – bend to the
right leg. Push the lower belly, than all the belly, chest and
head to the leg (3-5). Remember! It is very
important to keep this sequence. Hold the right leg or foot. With
each exhalation try to come closer to the leg. The direction of
the movement – down and forward. (3-5)
54• Exhale – sit straight
in the Easy Pose.
55• Lie down on the back.
Short relaxation.
56• Stand up, jump, legs
to the sides.
57• Inhale – stretching
to infinity lift the arms. Join the hands over the head and look
up. Stretch between the Earth and the Sky. (3-5)
58• Exhale – hands down,
hold the shins, ankles or put the hands under the feet. Push the
knees back, coccyx – up and forward , belly
– to the thighs , chest and head down and closer
to the legs. Deep breathing. (3-5)
59• Exhale – slowly come
to the transversal split. (3-5)
60• Exhale – join the
legs.
61• Legs – place the left
foot near the right buttock and the right foot near the left buttock.
The right knee is over the left one.
62• Inhale – right arm
up. Exhale – join the hands behind the back, with the head push
the right arm backwards. Inhale – open the chest. (3-5)
63• Exhale – hands down,
straighten the legs.
64• Legs – place the right
foot near the left buttock and the left foot near the right buttock.
The left knee is over the right one.
65• Inhale – left arm
up. Exhale – join the hands behind the back, with the head push
the left arm backwards. Inhale – open the chest. (3-5)
66• Exhale – hands down,
straighten the legs.
67• Hands to the ground,
fingers forward.
68• Exhale – slowly move
the pelvis forward, stretch the shoulder joints. (3-5)
69• Lie on the ground,
hands down. Short relaxation.
70• Legs at shoulder width,
palms under the shoulders.
71• Exhale – come to the
Bridge position. Keep the feet parallel to each other. (3-5)
72• Exhale – lie down
straight. Short relaxation.
73• Exhale – slowly lift
the legs and bring them behind the head. The chest comes to the
chin. (3-5)
74• Exhale – slowly lie
on the back.
75• Bend the knees.
76• Place the left foot
on the right knee.
77• Exhale –turn the legs
to the right side. Hands – the left one to the left side, the
right one presses the left knee. (3-5)
78• Exhale – come to the
starting position.
79• Place the right foot
on the left knee.
80• Exhale –turn the legs
to the left side. Hands – the right one to the right side, the
left one presses the right knee. (3-5)
81• Exhale – come to the
starting position.
82• Straighten the body.
Short relaxation.
83• Head Stand. (5-10)
84• Lie down. Relaxation.
Have a nice and effective
session.
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