Adriana Vieira - Namaskar Yoga

Iyengar Yoga- by Delilah King- from Amsterdam (part 02)

- Sequencing yoga asanas is based on many factors like building up a class with one asana as a focal point;
build up of asana that work on a specific body part or just on a series of particular group of asanas.

For example, beginners learn the basic standing asanas (uttistha sthiti) such as trikonasana (triangle pose) and virabhardrasana II (warrior’s pose). 

Standing asanas mobilize and strengthen the legs, arms and spine, as well as improve the body’s structure and posture which yields mental and physical stability. 

The sitting asanas (upavistha sthiti) such as dandasana(staff pose) and virasana (hero pose) create movements in the knees, groins, ankles, lower back and buttock region and provide rest after the standing postures. 

Forward extensions (paschima pratana sthiti) such as paschimottanasana (intense to the west stretch pose) and janu sirsasasana (head to knee pose) elasticize and strengthen the larger back muscles, as well as calm the nerves and mind. 

The lateral/twisting asanas (parivrtta sthiti) such as bharadvajasana (dedicated to the Sage Bharadvaja) work on the smaller muscles along the back and ribs and spine. The twistings neutralize the spine after forward and back bends, and stimulate the organs of the abdominal cavity.  

Inversions ( viparita sthita) such as halasana (plough pose)and Salamba Sarvangasana (shoulderstand, aka Mother/Queen of asanas) strengthen and elasticize the neck and shoulders; the legs, hips and lower back are made pliant and toned; the hormonal, glandular and nervous systems are soothed, toned and rejuvenated. 

The calm and cooling effects of Sarvangasana and halasana promote a serenely energized body and tranquil mind; and Sirsasana (head balance, aka Father/King of asanas) is taught to beginners after they have learned halasana and Sarvangasana. Sirsasana is an elixir for the brain. 

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