Taksha Yoga Therapy for Health and Healing

Transcription

1 Taksha Yoga Therapy for Health and Healing Asanas Straight spine- steady mind. Feel comfortable with the discomfort until muscles are steady. Seated Poses- Easy Pose/ Sukhasana Perfect Poss/ Sidhasana Half-Lotus Pose/ Ardha Padmasana Full-Lotus Pose/ Padmasana Sun Salutation/ Surya Namaskara Sun Salute in 12 steps, coordinating breathing with the asanas. Chest Opening Poses 1. Standing, bring hands, palms together behind the back. (Pas-chim Namaskara) 2. Hold arms behind the back, each hand clasp above the elbow. 3. Cow face arms- one arm behind head, one behind back and clasp hands together. Relax the body and coordinate with your breathing. Balancing Tree/ Vrkasana- 10 sec, 30 sec, 1 min Feet together, toes spread Dancers Pose/ Natarajasana Warrior III/ Veerabhadrasana III Triangle/ Trikonasana Good for high blood pressure, diabetes, stress, and chronic pain Right triangle good for stretching through the side, back and massaging the liver. Left triangle good for putting pressure on the spleen and pancreas for diabetes; spine flexibility. Waist beautifying (toning pose) / Kati Sundarasana- Hand to opposite foot movement Waist rotating pose/kati Chakrasana- similar to trees in the wind Seated Poses Seated staff pose/ Dandasana

2 Toes Fist Pose/ Padama Mustikasana As you breath in spread toes back, breath out made a fist out of toes. Good for bunion, hammer toes, stress releaver. Wheel Grinding Pose/ Chakki-asana- help to relax through the hips Closed Angle Pose/ Badhakonasana foot into opposite hip, one hand to foot- spreading the toes out, other hand to knee, pull knee into chest. Good for bunions and plantar fasciitis. Butterfly Pose/ Titlee-asana Light exercise/ Sukshma Vyayama Hands on shoulder- drawing big circles Neck Muscle Relaxation/ Brahma Mudra Clasp hands on either side of the head one at a time and stretch, slightly pulling to each side. Move the head to look up and down, Side to side, bring ear to shoulder, allow head to roll side to side. Thunderbolt or Hero Pose/ Vajrasana Do on a full stomach, helps our digestive fire and helps digesting our food. Frog Pose/ Mandukasana Knuckles together into belly button breathe in and bend forward as you breathe out. Places pressure on the stomach, breathe normally. Helps with Diabetes. Moon Pose/ Shashankasana childs pose For the Back Cat Pose/ Marjarasna On all fours, inhale flat back head looking up, exhale pull belly button into spine, round the upper back and shoulders. Camel/ Ustrasana Pressure to abdomen, opens up your chest and upper back. Good for Diabetes and low back pain. Simple Spinal Twist/ Ardha Matsyendrasana

3 Twisting pressure on the spine, massages abdominal organs. Good also for diabetes, high cholesterol, colon and stomach problems. Supine Poses Stick Pose/ Jasthi-asana- lying on back, arms over head breath in and out to stretch. Wind releasing pose/ Pavan Muktasana- knees in to chest Stomach revolving pose or monkey pose/ Jatthar Parivartana or Markatasana Knees bent, bring in to chest and lower down to the left and head looks right. Variations- can move ankle to outside. Or do straight leg. Bridge Pose/ Setu Bandhasana- Do daily for low back pain. Yogic Sit- ups Sitting Forward Bend Pose/ Paschim Utthansana Look front and straight. Prone Poses In preparation for next 5 poses bring heels touching hips, hold for a couple of breathes. Crocodile Pose/ Makarasana- head cradled in hands up on elbows, bend knees with breath. Helps with deep low back pain. Cobra/ Bhujangasana- Pelvis should be grounded. Boat Pose/ Naukasana (superman pose) Locust/ Shalabhasana breathes Bow Pose/ Dhanurasana- breathe normally Inversions Shoulderstand/ Sarvangasana- touch chin to chest, antigravity good for yoga therapy. Plough Pose/ Halasana Double Circle Pose/ Dwichakrikasana- cycling bending knees into chest. Good for knee problems. Circling Pose/ Vrittakarasana- Legs straight and move in circular motion. Wheel pose/ Chakrasana Corpse pose/ Savasana

4 Pranayama Yam meaning restrained. Control our prana force through breathing. Kriyas/ cleansing rituals Brush teeth, tongue scraping, washing face, netti pot. Asanas take care of our hardware or physical body. Pranayama takes care of our mind and spirit. What must we do before breathing in? Breathe out. Oxygen is powerful substance to remove chronic pain. Slowing down our breath increases our longevity. Pranayam helps control the limbic system through the hypothylmas and pituitary glands. Pranayam corrects the system not just the symptoms. Preparation Breath in for 4 counts, breath out for 8 counts. Cleansing Pranayam Bellows/ Bhastrika Pranayama- 2-3 sec in /out. So-Hum- breath in on So, out on hum Normal to feel dizzy, hot and extra saliva. Forehead Shining/ Kapalbhati- helps chronic disease, diabetes, heart min. Incorporate the mudras with finger positions with the breath. Breath holding and exhalation is cooling. Balancing Pranayam Alternate Nostril Breathing/ Anulom-Vilom 5-10 min- helps with hypertension, heart disease. Balances parasympathetic and sympathetic systems. Channel Cleansing/ Nadi Sohdana- Breath in 4, hold 16, exhale 8. Do 16 cycles. Calming Pranayam Like A Bee/ Bhramri Pranayam times Cuts you off from surroundings, good for insomnia.

5 Sheetali pranayama- Cooling with rolling tongue Shetkari Pranayam - Cooling with clenched teeth Help with Gerd, hot flashes, high pitta Victorious/ Ujjaya Pranayam- strengthens our system. Yoga Seal- Yoga Mudra Daily Morning Ritual Ohm Sun Salutation x6 Vajrasana Frog Moon- childs pose Supine- Spinal twist Double Circle Prone- Cobra Locust Khalbalati min Nadi Sodhana Yoga Therapy does bring us health and healing for all Chronic diseases. Asana- relaxes physical body Pranayam- Controls our mind