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Yoga - Month 4

Back to the program
Resources and description

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

This set of videos will help strengthen your body and mind by introducing Yoga.
Don't forget to watch the videos on combating various ailments.

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 fourth month.

Before you start, warm up by doing 10 cycles of the sun salutation.

This will enhance blood circulation, improve the functioning of the bowels and help strengthen muscles and joints.

It will also revitalise your body and refresh your mind, leaving you feeling energetic throughout the day.

Once you are warmed up, you're ready to begin the sequence of asanas.

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

Remember to repeat the pose on the other side whenever possible.

Do take time to rest between the different asanas as required, assuming either the corpse pose or the staff pose .

Start by doing the mountain pose.

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

Then, move on to the squat and rise pose.

This pose strengthens the legs, back and pelvic floor, as well as the uterus.

It also helps regulate breathing and is beneficial for menstrual problems.

Next do the big toe pose.

It tones your abdominal organs, improves digestion and activates the liver and spleen.

It also strengthens your thighs and gives a good stretch to the calves and the hamstrings.

Get into the triangle pose.

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

Next, do the revolved triangle pose.

It helps relieve backpain and invigorates the abdominal organs.

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.

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.

Follow up with the pyramid pose.

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

Move on to the chair pose.

This asana helps strengthen the lower back, the torso and the ankles, while toning your leg muscles.

Next, do the warrior pose.

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

The following asana is the tree pose.

It strengthens the legs, back and chest while improving balance and concentration.

Move on to the lord of the dance pose.

It tones and strengthens the legs, expands the chest and stretches the thighs, groin and abdomen.

It also improves your balance and aids digestion.

The following asana is the eagle pose.

It improves your balance and stretches your back, shoulders and thighs.

It also strengthens the ankles and helps prevent cramping in the calf muscles.

Next do the one leg pose.

It strengthens the leg muscles, stretches your lower back and improves your balance and coordination.

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 The following pose is the garland pose.

This pose stretches the pelvis, relaxes the hips tones the abdomine.

It also stretches the achilles tendons.

The next asana is the tiptoe pose.

This pose strengthens the ankles and calf muscles.

It also improves your memory and concentration.

Kneel down and do the rabbit pose.

It massages the digestive organs and removes fatigue with a fresh supply of blood to the head.

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

The following pose is the forward seated bend.

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

Next, do the three limbed forward bend.

This pose tones your abdominal organs, aids digestion and reduces flatulence and constipation.

It also improves the flexibility of your knees and corrects fallen arches.

Move on to 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.

Next do the Marichi's pose.

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

The following asana is the boat pose.

This pose strengthens the back and abdominal muscles.

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

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 hernias, and regulates menstrual flow.

It also tones the hamstrings and stretches the back.

The following asana is the balancing bear pose.

It opens up your hips and stretches your hamstrings.

It also tones your core muscles and alleviates constipation.

The next asana is the half lord of the fishes pose.

This pose enhances blood circulation, increases flexibility and strengthens the spine and the shoulders.

It also tones the liver, spleen and pancreas, and helps relieve constipation.

The prostate and bladder are not enlarged if the pose is practiced regularly.

The following asana is the hero pose.

It aids digestion and increases the flexibility in the legs.

Move on to the cow pose.

It loosens your shoulders and back, and also increases the flexibility of your legs.

The next asana is the gate pose.

It stretches the pelvic region and flexes the abdomen The following asana is the lateral twist pose.

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

Move on to the downward facing dog.

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

Relax for a few seconds in the child pose.

It stretches the hips, thighs, and ankles, while relieving back and neck pain.

Next, do the shoulder pose.

It corrects the alignment of the spinal column and strengthens the shoulders.

The following asana is the frog pose.

It is beneficial for digestive problems, massages the internal organs and tones the thighs, hips and abdomen.

Move on to the cat pose.

It flexes and strengthens the neck, shoulders and spine.

It is also said to improve digestion and relieve menstrual cramps.

Next do the locust pose.

It helps digestion and stretches the spine.

It also tones the internal organs and strengthens the muscles of your hips, buttocks and legs.

The following asana is the cobra pose.

It tones the chest and back, while correcting the alignment of the spine.

Move on to the bow pose.

It strengthens the back and abdomen.

It also stretches the muscles of the legs, arms, chest, neck and shoulders.

Next do the camel pose.

It tones the digestive and reproductory organs, and stretches the neck, chest, back and hips.

Next get into the bridge pose.

It relieves backache and neck strain and strenghtens the spine.

Move on to the wheel pose.

It strengthens the back and abdominal muscles and tones the internal organs such as the liver, the pancreas and the kidneys.

Next do the gas release pose.

It aids digestion and releases gas trapped in the large intestine.

Follow up with the seated forward bend for thrity seconds.

Move on to the raised feet pose.

It strengthens the abdominal muscles.

Iand is also beneficial for indigestion.

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.

The following asana is the fish pose.

It stretches the chest and neck, and provides relief from respiratory problems.

Next do the half head stand.

It strengthens your shoulders and core muscles.

It also increases blood supply to the brain and improves digestion.

Move on to the head stand.

It rejuvenates and calms your mind by delivering fresh and oxygenated blood to your brain.

It alleviates insomnia, improves digestion and helps build balance and stamina.

Rest in child's pose for a minute.

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

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

Next do the monkey pose.

It flexes the spine and tones the internal organs.

It is also beneficial for digestive problems.

Move on to the lotus pose.

It improves digestion, reduces muscular tension and controls blood pressure.

It also reduces menstrual discomfort.

Finish by resting for five minutes in the corpse pose.

Concentrate on your breathing and relax your mind.


Next video

Sikana - Yoga - Month 1
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