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2201 Wed 18 2017 LESSON Source for adaptation and translation http://theravadin.wordpress.com/2010/08/28/the-yoga-sutra-a-handbook-on-buddhist-meditation/
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2201 Wed 18 2017 LESSON






Source for adaptation and translation http://theravadin.wordpress.com/2010/08/28/the-yoga-sutra-a-handbook-on-buddhist-meditation/













Source for adaptation and translation http://theravadin.wordpress.com/2010/08/28/the-yoga-sutra-a-handbook-on-buddhist-meditation/



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http://yoga.org.nz/postures.htm



Main Page

Welcome to our yoga postures section. Here you will find



yoga moves that are broken down to the bare basics with colour photos



to match. We also have state of the art flash yoga animation technology that you can use to view these moves in full screen size, full colour and with full instruction.





Yogic exercises cater to the needs of each individual



according to his or her specific needs and physical condition. They



involve vertical, horizontal, and cyclical movements, which provide



energy to the system by directing the blood supply to the areas of the



body which need it most.

In yoga, each cell is observed, attended to, and



provided with a fresh supply of blood, allowing it to function smoothly.



The mind is naturally active and dynamic, while the innerself is



luminous. In this section we will give you plenty of yoga images and



instruction.



Breathing Pose
 
Arm Stretch
 
Kneeing Twist

Breathing Pose


The simple act of learning to control the breath





has a number of beneficial effects on your wellbeing, ranging from





increasing your energy, to improved relaxation into sleep. It purifies





the body by flushing away the gaseous by products of metabolism and will





also help you to remain calm in the face of the challenges that we





encounter in our everyday lives.

Control of the breath is an essential element in





the art of yoga. When bringing the air in to the abdomen, do not to puff





the stomach out, but pull the air into it while extending the inside





wall. By harnessing the power of the breath the mind can be stilled and





can be prepared for your Yoga practise.





Instruction Table Breathing Basics
1                              


   
Sit in a simple cross-legged position on



the floor. If you don’t feel comfortable in this position place a folded



blanket under your buttocks. 


Place your right hand on the rib cage and your left hand on your abdomen 


Inhale



slowly through the nose feeling the breath filling the abdomen,



bringing it slowly into the rib cage, then the upper chest. 


Exhaling



softly feeling the breath leave the abdomen first, then the ribs and



lastly the upper chest. Observe the space at the end of the exhale
 
2                               


Now move hands so your forearms come to a comfortable position




resting on your knees and continue the breathing with a relaxed rhythm.

Continue with a flowing controlled breath in your own time.

Yoga breathing is also call Pranayama . Many say that Pranayama (Rhythmic control of breath) is one of the bests medicines in the world .

Right click the link and save as to download a beginners breathing routine . Then watch in windows media player.

Click the BIG play button in the middle below. To watch a Pranayama Breathing overview .

Please visit:

http://www.youtube.com/watch?v=t7WFq17NxWA&feature=player_embedded#at=24

 

The Virasana Arm/Shoulder Stretch


Hero Pose

The purpose of this pose is to help give the entire





body a very complete stretch from the heels to the head. It improves





strength and endurance and helps to control your breathing in





conjunction with the movements of the body.

It eases and stimulates the joints especially the





knees, ankles and shoulders. It reduces and alleviates backache and





improves the circulation of the entire body.





Instruction Table
1                        





Come in to a position on your hands and your 


knees with your knees together and your feet slightly wider than hip width apart. Your big 


toes & little toes pressing firmly into the floor
 
2                        





Push back with your hands & sit between your



buttocks on the floor, make sure you roll your calf muscles out wards so



your not sitting on them.
 
3                        


Make sure the inner calves are touching the outer thighs and your ankles are outside your buttocks, arms resting at the sides.
 
4                        


Inhale as you slowly raise your arms to shoulder height, shoulders down.
 
5                        


Exhale lengthen out through the fingertips & turn your palms to the roof. Inhale stretch your arms overhead.
 
6                        


Interlock the fingers. Slowly exhaling turn the palms



towards the ceiling, and with a powerful push lift up from the belly



into your chest and shoulders.
 
7                        


Exhale bring your hands down in a smooth continuance motion….
 
8                        


Now bringing your arms interlocking behind your back



with straight arms, being careful not to roll the shoulders forward,



squeezing the shoulder blades together and opening the chest on the



front of the body.
 
9                        


Inhale hands back to the side


Repeat 2-3 more times

  Please Visit:

http://www.youtube.com/watch?v=vvG-lekx64I&feature=player_embedded

Kneeing Twist Pose

Regular practice of the kneeling twist pose





will aid in your ability to rotate the spine and upper torso more





effectively, while increasing the flexibility and strength in your back





and abdominal muscles. It also massages, stimulates and rejuvenates the





internal abdominal organs.

This pose is a good beginners pose and will get you ready for more advanced twists.

To view in flash - click the image below


Instruction Table
1                              


   

Sit on your heals with your knees together, the tops of the feet




pressing firmly into the ground. Your head, shoulders, and hips should




be in one straight line.

Arms relaxed by the side keep your base firm by contracting your buttocks.

 
2                               


Inhale, extending the spine upwards, exhale twist around to the




right, placing your left hand on the outside of your right thigh,




turning the head in the direction of the twist, but keeping the head and




shoulders relaxed.

Take a few breaths here, keeping the stomach soft and the eyes soft.

Repeat on the other side

Please Visit:

http://www.youtube.com/watch?v=91MT6kmP7zo&feature=player_embedded

 

Triangle Pose
Tree
Warrior

The Triangle Pose

Triangle pose tones the leg muscles, spinal nerves and abdominal organs; it contributes towards a strong healthy lower back.

The triangle gives an excellent and complete stretch


throughout the entire body.

To view in flash - click the image below


Instruction Table
1                


Align yourself in mountain pose. 


Continuing with your smooth


flowing breath
 
2                


Inhale deeply and jump your feet out landing approx



1.2-1.5m apart. your feet need to be in line and pointing forward at



right angles. Next raise your arms to shoulder level, be sure that they



are in line with each other. Stretch your arms out from the middle of



your back. Lift your chest and look straight ahead.
 
3                


Now turn your right foot out while keeping your hips to



the front, and turn your left foot in from 90 to 70 degrees, by pivoting



on your heel. Insure your right heel is in line with the instep of the



left foot.


This is important as it sets the base for this pose.
 
4                


The kneecaps and thighs are pulling up,



simultaneously pushing downward through your feet into the floor.



Inhale, extend the spine, exhale as you bend to the right, pushing out



from the hips, through the right arm…
 
5                


Taking your right hand to a comfortable position on your



leg, your left arm coming up to straight, moving down as far as



possible without turning the hips or torso. Keep the thighs firm and



rolling around towards the buttocks, moving the left hip back and open



the chest.
 
6                


Inhale, extend the neck and spine, exhale, turn your head to look up at your left hand.


Keep



your head, your buttocks and your heels in one straight line,not



looking down with you body, keep opening your whole body up.


Breathe easy.

Click here to view the Triangle pose

http://www.youtube.com/watch?v=tutu7aE2dBI&feature=player_embedded

The Tree Pose

This pose harnesses the powers of mental concentration, while




allowing you to calm the mind. It develops balance and stability, and




strengthens the legs and feet, also increasing flexibility in the hips




and knees.

The tree pose is a balance pose incorporating three lines of




energy, emitting from the centre outwards. One line proceeds down the




straight leg, one line extends up the spine and out the fingertips, and




the third moves outward through the bent knee.

To view in flash - click the image below


Instruction Table
1                


  
Align yourself in mountain pose. 


Continuing with your smooth


flowing breath
 
2                


On your next inhale; shift the bulk of your weight onto



your left foot. Exhale bend the right knee, and assisting with your



hand, place the sole of your right foot as high as possible into the



left inner thigh, with toes pointing down, steady yourself, and 


breathe easy.
 
3                


Next raise your arms to shoulder level, be sure that



they are in line with each other. Stretch your arms out from the middle



of your back. Lift your chest and look straight ahead. Keep completely



focused on the pose.
 
4                


Now bring your palms together in prayer



position. Keeping your eyes focused on a point in front of you, will



assist your balance.
 
5                


Inhale as you raise your arms overhead keeping your palms together and stretching upwards through the fingertips. 


Keep working your right knee back and contracting your buttocks muscles in and down.


Feel your abdomen plane and hips facing straight ahead, while lifting out of the waist.

 
Please Visit:

http://www.youtube.com/watch?v=V_V4gM4ExLI&feature=player_embedded< ?xml:namespace prefix = o ns = “urn:schemas-microsoft-com:office:office” />

The Warrior Pose


Virabhadra

The Warrior pose is




named after the mythic warrior-sage, Virabhadra. This challenging pose




strengthens the entire body while improving mental capacity and self




control.

It builds, shapes and tones the entire lower body. It tones the




abdominal section and helps to prevent, reduce and eliminate back pain.




The entire upper body -front and back- is worked and doing this pose




increases the capacity of the respiratory system.

To view in flash - click the image below




Instruction Table
1                




   
Stand in mountain pose continuing with your smooth flowing breath.
 
2                


Jump your feet sides ways and sweep your arms out to the side so your




ankles are below your wrists. Establish your foundation, by pulling




your knees and thighs up, tucking your tailbone under, pushing your feet




firmly into the floor.


Visualise




an imaginary line running vertically down the centre of your body,




dropping your shoulders. Squeeze your arms and legs away from the




centreline.

 
3                


Keep an awareness of this line as you turn your right



foot out to 90 degrees and turn your left foot in to 70 degrees. Ensure



the heel of your front foot aligns with arch of your back foot, hips



facing forward.


If your body wants to turn off centre, counter-act it by pushing simultaneously in opposite directions from the centre line.
 
4                


Inhale, an as you exhale bend your right



leg, pulling up with the outside and inside of the thigh to form a right



angle at the knee. Only go as low as you can with out turning your hips



off centre.


Ideally



you want your knee directly above your ankle with you leg coming



vertically out of the floor like pillar. Keep the power flowing through



the back leg into the floor.
 
5                


Inhale lift the spine; exhale turn your head to look over your right arm. Take a few deep breaths through the nose.

Hold the pose and breathe smooth.

Reverse the procedure back to mountain pose and repeat back to the other side.

 

  Please Visit:

http://www.youtube.com/watch?v=-PVX6hATjfk&feature=player_embedded

 
Mountain Pose
Prayer Pose
Shrug

Mountain Yoga Pose

The Mountain Pose is one of the most important poses in yoga. It is the start and finish point of all standing poses.

When standing in mountain pose, the mind is quiet,





and the body strong and still, like a mountain. This is a pose you can





practise in your daily life, practising to stand correctly will have a





profound influence on your physical and mental well being.

To view in flash - click the image below


Instruction Table
1                 


   Moutain Pose 1

Stand with your feet hip width apart, so the outsides of the feet are almost parallel edged.

Press and spread the toes into the floor. Feel the weight of your




body distributed evenly through your feet, from the toes to the heels,




keep pressing firmly into the floor.

 
2                 


Moutain Posture 2
Lift the kneecaps up by contracting the front thigh



muscles, but not locking the backs of the knees. Pull up with the back



of the thighs, and activate the hip and buttocks to level the pelvis. 


 
 
3                 


Mountain Poses Back
Your hips should be directly over your knees, and your



knees over your ankles. This gives you a stable foundation and by



positioning the pelvis properly, keeps the spine healthy.
 
4                 


Now extend the spine, by slowly inhaling, lifting up




through the legs as you lift the ribcage, opening the chest and dropping




the shoulders down, extending the neck, keeping the jaw and eyes soft.

 
5                                                                              


    Bring the shoulder blades into the back, to support the ribcage. Breathe slowly and softly.

Keep your head directly over your shoulders, and look at eye level at a point in front of you.


Please Visit:
http://www.youtube.com/watch?v=Bz1SWd-cihA&feature=player_embedded
 

The Prayer Pose

This pose is simple, but very effective, and is a




key movement to more advanced poses. This pose will teach you how to




push from under the shoulders and out of the lats, the major muscle




group of the back. A key movement in a lot of yoga poses.

It strengthens and aligns the upper body while




releasing tension and increasing the circulation to the shoulder joint,




which is a ball and socket joint. It also aids in strengthening the




abdominal and lumber region as you look to form a solid base.

To view in flash - click the image below

Instruction Table
1                


   
Centre yourself in mountain pose and take a


few deep breaths here, breathing down into the abdomen, continuing the


breathing that you are now familiar with.
 
2                


Inhale, raise your arms to shoulder height and stretch them out in the opposite direction to each other 
 
3                


Now twist your arms from the shoulder and turning your palms upwards. Keep the body in a nice strong upright position
 
4                


Bring your arms out in front of you, pushing


your elbows firmly together and your fingers extending away from you,


while focusing on pulling your shoulder blades together..
 
5                


Continue squeezing the elbows together as you bring your palms together
 
6


Now bend at the elbow and take the forearms to vertical.


Keep pressing firmly with the palms and the elbows as you breathe the


arms upwards. With each exhale moving slightly higher.
Shoulder opener Yoga Posture. This


movement will teach you how to push from under the shoulders and out of


the lats, the major muscle group of the back. A key movement in a lot of


yoga poses. This pose is simple, but very effective, and is a key


movement to more advanced poses.
 
Please Visit:
http://www.youtube.com/watch?v=t9TPzR6-Kmc&feature=player_embedded

The Shoulder Shrug

The shoulder rotation is another pose which can be practiced anywhere and at any time.

It strengthens and aligns the shoulder region while





releasing tension and increasing the circulation to the shoulder joint,





which is a ball and socket joint. It also aids in strengthening the





abdominal and lumber region as you look to form a solid base.

To view in flash - click the image below


Instruction Table
1                


  
Align yourself in mountain pose. 


Continuing with your smooth


flowing breath
 
2                


As you inhale, lift your shoulders to your ear lobes, keeping the head erect and soft.
 
3                


As you exhale, rotate the shoulders around 


by pushing up out of the chest and squeezing the shoulder blades together, rotating them 


in a full circle.
 
4                


Back down into mountain pose


Repeat 3 more times

  Please Visit:

http://www.youtube.com/watch?v=SzWxM_W4DNA&feature=player_embedded

Lying Twist
Downward Dog
Seated Forward Bend

The Lying Basic Twist

Doing this pose will rapidly increase strength and muscle tone in your midsection.

The lying twist is another pose which is very





simple yet extremely effective. This pose is soothing to the spine and





neck, and warms and frees the lower back and hips and it also improves





digestion and assists in toxin elimination.

To view in flash - click the image below


Instruction Table
1                              


   

Come to a position lying on your back and stretch your arms out to




the side and place your palms and shoulders firmly on the floor.

Move your shoulder blades under. Spread your toes apart. Feel the




back and shoulders moulding to the straight lines of the floor.

 
2                               


 

Bend your knees as far as they come towards the chest.

 

 
3                                


Inhale, keeping your knees and ankles together,



Exhale, rolling your knees to the right. Focus on keeping your arms



pressing out wards and your shoulders pushing firmly into the ground.



You may feel or hear your spine lengthening as it extends into the



correct alignment.


Knees & ankles together breathe, focus on creating length between the left lower rib and the hip,
 
4                                


Now turn your head to look over your left hand. Relax in to this pose, stomach soft, breathing soft and relaxed.

Reverse the pose back up and repeat to the other side

Please Visit:
 

The Downward Facing Dog


Adhomukha Svanasana

The downward yoga pose is





named as such as it resembles the shape of a Dog stretching itself out.





This pose helps to strengthen, stretch and reduce stiffness in the legs





while strengthening and shaping the upper body. Dog pose Yoga Posture .





One of the main yoga asanas. If you have time for only one posture try





this one.

Holding this pose for a minute or longer will





stimulate and restore energy levels if you are tired. Regular practice





of this pose rejuvenates the entire body and gently stimulates your





nervous system.

To view in flash - click the image below


Instruction Table
1


Come up onto your hands and knees with your knees hip



width apart and the hands shoulder width apart, your fingers wide



pressing firmly into the floor.
 
2


Inhale, arch your spine and look up as you turn your toes under.
 
3


As you exhale straighten your legs and pause here for a moment.
 
4


Now push the floor away from you hands, positioning your



body like an inverted V, achieving a straight line from your hands to



your shoulders to the hips. Straight arms and straight legs.


As you inhale press downward into your hands and lift outward out of the shoulders.


Lift your head and torso back through the line of your body.

Please Visit:

http://www.youtube.com/watch?v=cKx-LPTtvBQ&feature=player_embedded

The Seated Forward Bend


Paschimottanasana

The purpose of this pose is to give the entire back





of your body a very complete stretch from the heels to the head. It is





excellent for posture improvement and stimulates the internal organs as





well.

It adds in improved mental concentration and





endurance and helps to control and calm the mind. It relieves





compression while increasing the elasticity of the spine, it also





strengthens and stretches the hamstrings.

To view in flash - click the image below


Instruction Table
1


Come to a sitting position with your legs together in front of you. 






Move



the fleshy part of your buttocks from underneath you, so you are on the



top of your sitting bones, which are located at the very top of your



legs.



2


Roll the thighs inwards so that the kneecaps are facing directly upwards.


Activate the legs by pressing down into the floor, and out through the heels.






Spread your toes wide and pull them towards you. 


Lengthen your lower back muscles down as you extend your spine up and out of the pelvis.



3


Now take your strap around both feet. The



strap`s purpose is to keep the spine straight. This is very important.



Be aware the head is an extension of the spine, so keep it aligned



accordingly.






Use the breath to create the optimum degree of intensity in the stretch.



4


On your next exhale; come down the belt further while



maintaining the extension on the front and back of the torso. Some of



you will be able to grab the sides of your feet. Breathe softly and



continuously. Don’t pull yourself forward by the strength of your upper



body.


Keep bending at the hips, maintaining a relaxed head and neck.



5


Go a little further, relax your abdomen, and inhale, as



you lengthen, exhale, and come further forward, increasing the space in



your vertebrae.

Please Visit:

http://www.youtube.com/watch?v=rEhU1KqPyY4&feature=player_embedded

 

The Locust
The Bridge
Extended Child’s Pose

The Locust Pose


Salabhasana

The locus yoga posture is





named as such as it resembles the shape of the insect known as the





Locust. This pose helps to strengthen, stretch and reduce stiffness in





the lower back while bringing flexibility to the upper back region.

When you first begin to practice this pose, your





legs may not move very far off the floor. Please continue and stay





positive as you will find your range will continue to improve the more





you practice. Learning to master this pose will hold you in good stead





for more advanced back bends.

To view in flash - click the image below


Instruction Table
1


Come to a position lying face down on the floor, with



your arms along side your body, palms and forehead down. Bring your



knees and ankles together. Squeeze the shoulder blades together and



down. Push your palms into the floor. Pull the abdominals inwards,



contract the buttocks, and press the hips and pubis firmly into the



floor.
 
2


On your next exhale; raise the legs to a height that is comfortable but challenging.

Keep the buttocks activated, lock the knees, keep the ankles together.

 
3


Extend the front of your body as you pull



the shoulder blades together, raising the head, the arms, and upper



torso away from the floor, looking straight ahead, opening the front of



the chest and pushing down the lines of the arms.


Keep the legs working strongly.

Please Visit:

http://www.youtube.com/watch?v=MhotDI-dqRE&feature=player_embedded

The Bridge Pose

The Bridge Pose is





a simple yet very effective pose to practice. It helps to promote a





healthy flexible spine while strengthening the legs and buttock muscles.





It also helps to stretch and stimulate the abdominal muscles and





organs.

It aids in easing and stimulating the mind and is a great way to reenergize if feeling tired.

To view in flash - click the image below


Instruction Table
1                                 


Lie on your back with your legs bent, heels close to the buttocks, Feet pressing firmly into the floor, hip width and parallel. 


Your arms should be slightly out from your sides, the palms of your hands pressing firmly into the floor.
 
2                                


Inhale, and with the exhale raise the hips up by pushing strongly




into the floor with your feet. Keep the buttocks firm, and press the




shoulders and arms into the floor. Only go to the height that you are




comfortable with. 


Take a few nourishing breaths in this position, as you keep opening the chest and lengthening the torso.

 
3                                


Now bring your arms over your head to the floor behind



you. Keep lifting your buttocks away from the floor, keeping them



contracted, which will protect the lower spine, and work softly with the



breath, keeping the head and neck relaxed.


This



pose stretches the whole front of the body, and brings mobility to the



spine. Breathing is improved from the opening of the ribcage and chest



area.

Please Visit:
http://www.youtube.com/watch?v=dIvKigXK1mU&feature=player_embedded

The Extended Child’s Pose / Garbhasana

The Childs Yoga pose when





practiced regularly is very beneficial to your entire mind and body. It





helps to release the pressure on the spine while providing an entire





stretch through the upper body to the fingertips. It also aids in





strengthening and stretching the insides of the legs while massaging the





internal organs.

Breathing will becomes more efficient and your mind





will become clear. It also aids in improved mental processes and helps





to rejuvenate and energize the entire being.

To view in flash - click the image below


Instruction Table
1                              


   
Bring your big toes together and your knees wide apart, inhale as you lift your spine and extend your stomach.
 
2                               


Exhale bend forward from the hips as you walk you hands



out as far in front of you as possible, extending from the hips to the



fingertips.
 
3                                


Place your forehead on the ground & buttocks



back to the heels. Work your pubis to the floor and strech the inner



thigh muscles. Focus on the breath.
 
4                                


Breathing into the abdomen as you extend it



forward in to the breastbone, creating length through the upper body.



Exhale from deep in the abdomen relaxing in the spine and continue the



slow controlled breathing.

  Please Visit:

http://www.youtube.com/watch?v=WrA5mN-MW5U&feature=player_embedded

 
Standing Forward Bend
The Boat (beginners)

The Standing Forward Bend

This pose aids in digestion and is restorative. It





frees the rib cage allowing for improved breathing. It aids in mental





concentration and helps to revive mental and pysichal exhaustion. The





heartbeat is slowed and the lower back is strengthened and pressure is





removed from the lumbar region.

It increases flexibility while strengthening and





developing the hamstrings. It also helps to strengthen the feet and





ankles while realigning the entire body.

To view in flash - click the image below


Instruction Table
1                              


   

Stand in mountain pose, in the centre of your mat, with your hands in prayer position. Jump your feet wide apart.

Keep the outside of your feet running parallel while lifting your




arches, pulling up with the thighs and the tail bone tucked under.

 
2                               


Place your hands on your hips and feel the extension up out of the waist.
 
3                                


Inhale, As you exhale bend at the hips extend forward,



continue lifting out of the hips keeping your legs strong and your base



nice and firm, looking forward to begin with. Keep the extension on the



stomach, which will help keep your back flat protecting it. 


Take a few breaths here.
 
4                                


Now take your hands to the floor extending from the lower abdomen to




the breastbone and through the spine. Some of you maybe on the finger




tips.






If




you can’t keep your spine straight put your hands on your knees and




keep slowly working down your legs, working with your body, not against




it. Lift your sitting bones to the ceiling.

 
5                                


Draw your shoulders down your back so you can extend the neck with ease.






Remember to keep the arches high.

Please Visit:
http://www.youtube.com/watch?v=bUtawL5TmAE&feature=player_embedded

The Boat Pose

Doing the boat pose will rapidly increase strength and muscle tone in your midsection.

Keep challenging yourself to stay in this pose





longer. If you find the stimulation of the midsection becoming intense,





just persist with it, knowing your mind has ultimate control over the





body.

To view in flash - click the image below


Instruction Table
1                              


   
Find yourself on your sitting bones, lifting out of the hips.


Extend your spine upwards, and press the soles of your feet into the floor, with the knees and ankles together.
 
2                               


Using your fingertips on the floor for balance, extend your abdomen as you lean back slightly.
 
3                                


Bring your lower legs up, parallel to the floor.



Breathe softly, in and out through the nose, while opening the chest and



squeezing the shoulder blades together. 


Focus on a point at eye level in front of you. You may find this pose challenging to begin with
 
4                                


Now bring your arms up beside your knees, parallel to the floor,




opening the chest. Keep your focus on that point in front of you. This




will help your stability. Continue with the controlled breathing.

Feel the stimulation of the entire abdominal region, as you hold this pose for a few more breaths.

Advanced Variation of The Boat

Now bring your legs up to straight. Continue to keep your focus on that point in front of you.

Continue with the controlled breathing.

Please Visit:

http://www.youtube.com/watch?v=iMJ9×8STzfA&feature=player_embedded


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