Yoga - Month 2

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YogaMonthlyRoutine-2

This routine is meant to be followed during the second of four months.

This material will guide you towards building a foundation in Yoga practice.
Don't miss the previous video to learn the sequence for the first of four months.

This four month series is meant to build a strong foundation in the practice of yoga.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video you will learn the sequence of postures for the 2nd month.

Hold each pose for thirty seconds to a minute or as long as you are comfortable.

Start by doing the mountain pose.

This asana improves your posture, firms your abdomen and buttocks and strengthens your feet, legs, and hips.

Get into the triangle pose.

It aligns the shoulders, neck and back, and strengthens ligaments of the arms and legs.

The following posture is the extended side-angle stretch.

This pose stretches and tones abdominal and pelvic organs.

It also stengthens the legs and relieves sciatica and arthritic pain.

Next, do the warrior pose.

This asana relieves acidity, improves digestion and strenghtens the bladder.

Move on to the half moon pose.

This asana improves your concentration and balance, while strengthening your legs, buttocks, abdomen and spine.

It also helps relieve gastric problems Follow up with the pyramid pose.

It tones your kidneys, liver and spleen and strengthens your abdominal organs.

The following pose is the downward facing dog.

Feel the stretch in the shoulders, the lower back, the back of the legs and the achilles tendons.

Next, do the standing forward bend.

This pose increases the blood flow to the brain, tones the abdmonial organs and stretches the legs and the back.

Spread your legs and do the wide-legged forward bend.

This pose reduces blood pressure and lower backache, tones the abdominal organs and increase flexibility in the legs.

The following pose is the forward seated bend.

It calms the mind, stretches the back and the legs, and relieves indigestion.

Move on to the staff pose which aids digestion and tones the kidneys.

The following asana is the hero pose.

It aids digestion and increses the flexibility in the legs.

Next do the head to knee pose.

This asana stretches the thighs, hamstrings, groins, shoulders and arms.

It also stimulates the livers and the kidneys and improves digestion.

Do the same with the other leg bent.

Relax in the cross-legged pose.

It improves blood circulation and increases the flexibility in the legs.

The next pose is the bound angle pose.

This asana improves the flexibility of your hips and groin.

It increases blood circulation in the pelvis, back and abdomen.

Move on to the wide-angle seated forward bend.

This pose relieves sciatic pain, helps prevent hernia, and regulates menstrual flow.

Next do the boat pose.

This pose strengthens the back and abdominal muscles.

It aids digestion and tones the liver, pancreas and kidneys.

Next bend forward and extend into the downward facing hero pose.

This asana reduces high blood pressure, acidity and flatulence.

The following pose is the forward seated bend.

It calms the mind, stretches the back and the legs, and relieves indigestion.

Next, get into the lateral twist pose.

It relieves pain occuring in your neck, shoulders and back and also increases the flexibility of your spine and hips.

Repeat the asana on the other side.

Move on to Marichi's pose.

This asana tones the abdominal organs, reduces fat around th waist and relieves backpain.

The following asana is the reclining bound angle pose.

This pose stimulates the bladder and the kidneys.

It also stretches the thighs, knees and the groins.

Next do the reclining hero pose.

This asana relieves lower back ache and the pain in the legs, alleviating the effects of long hours of standing.

Follow up with the reclining hand-to-big-toe pose.

It relieves sciatic pain, menstrual discomfort, and prevents hernia.

Next, do the shoulder stand.

This pose increases the flexibility of your spinal cord and strengthens the abdomen.

It can also alleviate hypertension and breathing problems, improve digestion, help treat haemorrhoids, hernia and urinary disorders.

Move on to the plough pose.

This asana improves the functioning of the thyroid, alleviates throat ailments and reduces fatigue and insomnia.

Next get into the bridge pose.

It relieves backache and neck strain and strengthens the spine.

Finish by resting for five minutes in the corpse pose.

Concentrate on your breathing and relax your mind.

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