Benefits: It stretches the lateral muscles.How to do it: Sit down in easy pose and interlace the fingers behind the neck in venus Lock.
Another variation is to place the hands on the shoulders with the thumbs back and the four fingers forward.
Breath: Breathe through the nose. Inhale center exhale when you bend to the left, inhale center exhale when you bend to the right. Continue successively.
Time: 2 minutes
Benefits:This position is use in most Yoga practices. In Downward Facing Dog you are stretching from the back of the heels, the hamstrings, lower back, all the way through the spine, and neck. This is also known as the Life nerve. The elongation of this nerve is involved in many Yoga positions, asanas.If you master this you will be ahead in the other positions.
The positions not only have the physical benefits, they also have benefits at a glandular plane. It brings the flow of circulation towards the head stimulating the upper Chakras and glands, Thyroid and Parathyroid, in the neck, the guards of the metabolism, Pituitary and Pineal, in the head. The Pituitary gland, also known as the Master gland, is always mentioned, because regulates nine different hormones.
With a steady practice a yogi can balance his hormone secretions, the ones in charge of balancing the levels of glucose in the body, regulate if you sleep at night, the color of the skin, etc, and it also directly reflect with the estate of mind.
How to do it:
-You can come from a Sun Salutation, or Balasana, also known as Baby’s Pose.
-Once you are in the position the hands and the feet don’t move towards the other. The fingers are expand and the elbows straight, unless you have hyperextension, in that case it’s recommended to bend the elbows slightly.
-The heels are on the floor, or as close to the floor as possible.
-The knees are straight. Remember this is an active position.
-The abdomen it’s completely in.
-The chin towards your chest. Look at your belly bottom.
-Without moving your hands you push the tailbone away from your body.
-It’s recommended to do Ujjayi breath during the Sun Salutations!