Download The Popular Practice of Yoga by K. V. Mulbagala PDF

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  • April 21, 2017
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By K. V. Mulbagala

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Extra resources for The Popular Practice of Yoga

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Lift the head, sternum, and eyes toward the ceiling. Repeat steps 2 and 3 for 5 to 10 breaths. Push back into Child’s Pose (page 26), and rest the wrists and back for several breaths. 30 Tail Wag Level Keep the spine long and neutral. ▶ Keep the belly pulling and scooping in toward the spine. Keep the shoulders away from the ears. Knees stay on the mat. Contraindications ▶ Injuries to the spine, knees, or wrists Focus ▶ 1 From the all-fours position and keeping both knees on the mat, lift your right shin with the toes pointed away from the body as you inhale.

Lengthen the spine from the head to the tailbone. Relax your arms, and spread the fingertips wide. 2 Lean forward and place your hands in front of your shoulders with straight arms. Bring your forehead to the mat in front of your knees. Hold this position for four to six breaths. Gentle Variation 1 If the tops of your feet are really tight, you can tuck your toes under. If the tops of your thighs are extremely tight, increase the distance between your knees. Gentle Variation 2 An option if you have tight shoulders or injuries is to make fists and stack one fist on top of the other, placing the forehead on the fists.

Bend the top elbow, and place the hand in front of the chest for support. Feel the top leg reach away from the hip as it lifts off the bottom leg. Flex at the hip and not at the waist when lifting the leg. Sensitivity in the outer hip area (greater trochanter) Injuries to the hips, neck, shoulders, elbows, or wrists Focus ▶ Inner and outer thighs, external rotators Benefits ▶ ▶ Improves control and stability in the hips, pelvis, and torso Strengthens the hip, butt, and lateral thigh muscles Keep the bottom leg contracted to help balance the body.

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