BASIC YOGA EXERCISES
Basic Yoga Breathing Exercises
1) Lie on your back and relax. Inhale slowly, to the count of four, pushing out your diaphragm, bulging your stomach and distending your ribs. Then, exhale to the count of four. Your stomach will flatten and your ribs retract. This breathing exercise can also be performed while you are walking or sitting.
2) Sit with your hips touching the back of a chair and your feet flat on the floor. Make sure your knees are comfortably apart, and then take a deep breath through your nose as you raise both arms over your head. Lean forward slightly and exhale slowly. Keep breathing through your nose as you bend over until your chest rests lightly against your knees. Allow your head to hang between your knees and your arms to dangle by your sides as you press out all air. Hold this position for a count of 8 after exhaling. Begin breathing in as you lift your arms and return to a sitting position. Maintain the sitting position, with your arms overhead for a count of 8, then relax. Repeat the entire exercise a total of 3 times.
Basic Yoga Relaxation Exercise
Lie on your back, with your arms by your sides, palms up. Your legs should be slightly apart. Close your eyes and imagine that you are floating. Unflex your neck muscles— very slowly roll your head from left to right 10 times. Relax the other parts of your body, beginning with your feet, your ankles, your lower legs, and continue upward toward your head. Concentrate on each part of your body until it feels free of tension and you are completely relaxed.
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