Basic Yoga Session: The Warm-Up

yoga strechingIn beginning your yoga session, you should undergo a certain "warm-up" stage. This consists of simple stretches of your whole body, as well as relieving the tension in your neck and shoulders.

Corpse pose

The Corpse Pose is considered a classic relaxation yoga pose. It is practiced before or in between asanas as well as a Final Relaxation. It may look deceptively simple, but it actually requires intense concentration.

  • Begin by lying down with your back on the yoga mat. Then rotate your legs, one after the other, in and out until you gently land them out on the sides.
  • Let your arms fall alongside your body, slightly away from your body, with palms facing upwards.
  • Start stretching yourself out, as though someone is pulls your head away from your feet. Make sure that your shoulders are down and away from your neck, while your legs are also down and away from your pelvis.
  • Breathe deeply and slowly from you abdomen, bulging you stomach as you breathe air in then flatten it as your breathe out.
  • Hold this position for several minutes. Make your mind still and concentrate on your breathing or on the stretching.
  • Once you are done with the pose, bend your knees towards your chest. Then, using your legs, slowly move yourself onto the sides.
  • Slowly push yourself in a sitting position

Easy sitting position

After doing the Corpse Pose, come up and sit on the yoga mat. This asana is one of the classic meditative positions, as it helps you straighten the spine, slow down the metabolism, and still the mind. This position is also your pose when doing the neck, shoulder, and eye routines.

  • Sit on the floor with your knees bent towards your chest.
  • Clasp your arms around your knees and press them to your chest to make the spine erect.
  • Then, release your arms and cross your legs, letting your knees drop down to the floor.
  • Remember to keep your head and body straight.

Neck stretching

Many people have tension in their necks and shoulders. These lead to stiff muscles, bad posture, and tension headaches. To relieve your neck from stiffness and tension, start these neck stretches while on the Easy Sitting Position. Do them slowly to keep your spine straight, your neck relaxed, and your shoulders facing forward.

  • Drop your head back, then drop it right forward. Do this procedure five times, making sure to move it gracefully with no jerking movement.
  • With your head kept erect, turn it all the way to the right, back to center, then all the way to the left. Do this procedure five times.
  • Drop your head forward and roll it around in a clockwise direction as wide a circle as possible five times. Then reverse the direction of your neck roll and do it five times.

Shoulder lifts

This relieves the stress that your shoulders carry.

  • Raise your right shoulder, then drop it down.
  • Repeat this with the left shoulder.
  • Lift both shoulders at once, then drop them down again.
  • Repeat this procedure five times.

Eye training

Like any other muscle, the eye muscles also need exercise to be healthy and strong. By moving your eyes in every direction, it strengthens the eye muscles, helps prevent eyestrain, and improve eyesight. Remember to breathe deeply and keep your head still while doing this routine.

  • Look up, then down. Repeat it five times.
  • Look far right, then at far left. Repeat five times.
  • Look top right, then at bottom left. Repeat five times.
  • Look top left, then at bottom right. Repeat five times.
  • Look up, then start rolling your eyes clockwise five times.
  • Roll your eyes counter-clockwise five times.
  • Hold your thumb out about a foot from your face, and shift your focus from the thumb to the wall beyond and back. Repeat this procedure five times.
  • End your eye training with "palming." Start by rubbing your palms together vigorously until it feels warm. Then cup your hands over your closed eyes without pressing. The heat and the darkness would soothe and relax your eyes.
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