The Yoga Session
While the actions and poses (asanas)of yoga are important, there is also a rhythm in the overall practice of yoga that, when properly followed, can produce amazingly beneficial results. Performing the asanas in the right order is essential to finding this rhythm and allowing your body to naturally flow from one stage to the next, without interruptions or abrupt leaps. The beginning pose should be the Corpse pose, which should then be repeated between other asanas and as a final relaxation method. The standard yoga pose - the easy pose - is perfect as an energy recharger. It is also a good position for meditation, but, while allowing your mind to gain strength, try to mind the position of your back, which should not be arched.
Continuing with the warm up exercises, try to relax your neck muscles. This is important because the neck is the upper point of the central energy line of the body, which is represented by the spine. The shoulder lifts are the natural exercise to follow the warm up asanas and movements. To supplement this low level warm up, you may also try some eye exercises, which improve overall eyesight strength and prevent tiredness. To further prepare for the more difficult asanas you can attempt to practice the sun salutation pose, which will stretch all the body muscles. Leg raises will tone your leg muscles, giving you more endurance and improved flexibility, while the head stand pose is also good for resting specific organs in your body - such as the heart. Another variation of this pose is the shoulder stand, which is also beneficial to the spine and lower back muscles.
The bridge pose and the plow pose increase your back flexibility. Although to some, they might look difficult to perform, both poses are accessible if gentle movements are performed. Do not get discouraged if the perfect stance is not achieved from the first few attempts, as it takes time to develop the strength and flexibility required to execute them correctly. Stimulating the nervous system is also performed by holding the forward bend pose. The fish pose is also rather acrobatic, but it tones the chest muscles and the lungs. Women may try the cobra position if they are suffering from menstrual problems. The cobra pose stimulates the pelvic and lower abdomen area, improving circulation and massaging the internal organs.
Strengthening the lower back may be continued with the locust pose, which also has good effects on the abdominal muscles. The locust pose is known to help prevent constipation. The bow is another pose that helps your back area remain flexible and strong at the same time. Abdominal fat may also be reduced while in this pose, especially when a proper diet is adopted. Furthering the exercises for your spine you can try the half spinal twist pose.
Joint health, and arm strength are improved by the crow pose, also known to some as Crane Pose.
The Crow, or Crane, Pose
This pose also has positive effects on your breathing as it forces the chest area to expand, over time, thus giving you more breathing capabilities. Followed by the hands to feet pose and the triangle, the asanas require you to test your body's full strength and flexibility. The final corpse pose allows your body to rest and replenish any energy that might have been lost during the practice.
