Yoga is a discipline originally born in India thousands of years ago, from Yogis who dedicated their lives to the research of inner and total individual well-being.
Yoga attributes a great importance to self and body knowledge. Learning to listen and understand oneself is an essential prerogative to reach one's acceptance and to spill the best out of ourselves. Working on the mind means guided relaxation and concentration exercises. We will then refer to health and its preservation, matter of fundamental importance for the individuals, which is though easily left aside.
It is a powerful instrument, able to strengthen and relax our mind even in the most difficult situations. When performed regularly it carries peace along, concentration and even states of high bliss.
As we feed our body, same should happen with our mind and spirit.
By the end of the meeting, dott. Marcucci has been our Yogi for an hour. Here the positions she taught us:
 

 

 

 

 

 

 

 

 

The mountain

TADASANA (mountain position)
Such is the name, since when practiced properly you feel high and strong as a mountain. To many could, at a first glance, appear as a simple position; actually you don't just have to merely stand up with your legs tight, but must keep under control each single part of your body.
To begin with, stand up with close feet, respective heels and big toes touching.
Unite knees and pull up kneecaps, tighten flanks and stretch the muscles behind the thigh.
Keep hold of the stomach, push your chest out, spine stretched and neck straight; to make it easier you can imagine of being pulled up by a rope from above your head.
Body weight does not have to concentrate on neither heels nor fingertips, it must be evenly spread on both feet. In order to do this try and move your body back and forth, right and left, so to find the exact point in which the weight is well distributed.
Maintain such position for a few minutes, focusing your thoughts on breathing.
BENEFITS: it increases physical and mental strength, toughens legs and back

Top

VRKSASANA

(tree pos.)
 

                                     
Standing up, unload the whole weight on the right leg; bend left leg sideward to the knee, taking left heel to the right thigh joint, with the feet pointed to the floor and the sole adherent to the thigh.
Hold hands tight on your chest, trying to reach a certain balance. It could help to concentrate one's stare on a specific point in front. When confident of being able to maintain the balance, move hands (still held tight) up above your head. The flank must be open, and left knee must stay aside. If there are difficulties in keeping the flank open, try and lower left foot down the stretched leg.
Hold such position for a few seconds, breathing deeply; then, breathing in, stretch arms and, slowly breathing out, bring them back down with a lateral movement, while, in the meantime, the foot must be moved again to the floor.
Repeat the position changing legs.
 

Top

Hail Sun!

Surya Namaskar

This sequence is particularly suggested in early morning hours, as it prepares body and mind to face the day positively with energy.
Moreover, when you have the chance to perform it in front of the Sun, it definitely works better.
In this case it is very important to follow the instructions about breathing.
 

  • Starting position is standing up, close feet and hands held tight in front of the chest, pushing one against the other. Breath for a few times, in order to find concentration, then...

  • breathing in, lift your arms upward, slightly arching your trunk backward.

  • Breathing out, bend down, trying to pull your hands down, close to the feet, and your head to the knees.

     

From now on, the hands should remain in the same position.

  • Breathing in, move back your left leg, leaning knee on the floor, and bend forward the other. Hands still down, straight back, looking up. Also the right leg must taken backward next to the twin.

 

  • Breathing out, stick your feet on the floor and lift the pelvis, trying to shape a right angle with legs and trunk. The head stays between the two arms, while feet keep in touch.

 

  • Breathing out, let the body slide on the floor. Hold your breath for a sec, and...

breathing out lift trunk and slightly pelvis, turning up your look.

  • Breathing out, go back up, feet still close, forming a right angle with legs and arms.

 

  • Breathing in, move forward right foot, while the left leg stays behind, with knee and upper foot touching the ground. The back is straight, the look upward.

 

  • Breathing out, move your feet close, stretch legs and bend forward, leaving hands close to feet.

  • Breathing in, lift trunk and stretch arms upwards, arching the back.

     

  • Breathing out, take hands back to chest.

Repeat the whole sequence, now moving forward the other leg (left).

 

  Torna su