Yoga

30-Minute Yoga: For Better Balance and Strength in Your Life

30-Minute Yoga: For Better Balance and Strength in Your Life

Viveka Blom Nygren

Language: English

Pages: 64

ISBN: 1616080647

Format: PDF / Kindle (mobi) / ePub


In 30-Minute Yoga, certified yoga instructor Viveka Blom Nygren demonstrates how to do a half-hour Ashtanga Vinyasa yoga session in your own home so that you can achieve focus and calm on a more regular basis. With full-color photographs of yoga positions to help guide you through your home workout, Nygren explains what it means to practice yoga and how to breathe correctly, then walks readers through various yoga movements—basic positions, forward bends, relaxation poses—and closes with an exploration of how to make your yoga practice truly individual for you, through mantras and meditation. If you are new to yoga, beginner modifications are provided to help you attain a successful workout. If you are more advanced, use 30-Minute Yoga as a supplement to your full yoga sessions.

Hatha Yoga Asanas: Pocket Guide for Personal Practice: More than 150 asanas!

The Yoga of Pregnancy Week by Week: Connect with Your Unborn Child through the Mind, Body and Breath

The Philosophy of Classical Yoga

Yoga for Emotional Trauma: Meditations and Practices for Healing Pain and Suffering

Yoga for a New You

Asanas: 608 Yoga Poses

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

your body, and to achieve balance between it and your breathing. Stand with your feet together, let your big toes touch one another, and leave possibly a few inches between the heels. Here your body is in balance. Feel contact with your toes, feet, legs, and deep abdominals. Raise your chest, lower your shoulders, and gently draw your tailbone in below you so that your lower back is level. The back of your neck is in line with your spine, and you rise up with the top of your head toward the sky.

WHO HAVE NOT PRACTICED yoga before, my first recommendation is to try to find a routine that fits in with your daily life. It is better to do a little yoga often than a lot only now and then. You may begin by doing the sun salutations and working with them for some weeks, each or every other morning, or at some other time of day that suits you. After that you can build on the sequence and add movements to it. When all the movements have been performed, this yoga session will take you

deep breaths. Breathe out, and now repeat the movement on the other side. Come over on your side, and push yourself up to a seated position with the help of your arm. Seated forward bend – PASCHIMATTANASANA Stretches the back of your thighs, calves, hips, and lower back, and refreshes the entire spine. Facilitates digestion, and strengthens the liver and heart. Sit with hips parallel, and extend your legs. Grasp the outsides of your feet with your hands. If you cannot reach with your legs

heart forward in the direction of your toes with the help of each exhalation. Breathe in, rise up with your chest keeping your hands on your feet, and breathe out. Let go of your feet. Do a Vinyasa (see page 36) and return to a seated position. Legs up the wall pose before you can do the Shoulder stand – VIPARITA KARNI Relieves pressure on the back and counteracts tired and swollen legs. Sit down beside a wall. Roll down on your back while moving your legs up the wall. Make sure that your

bottom is close to the wall, and keep your upper body straight. If you need to, place a pillow under your bottom for support. Extend your neck, and keep your chin slightly toward your chest. Relax your shoulders and neck. Place your legs straight up, take ten breaths, then separate your legs outward and take an additional ten breaths. Finally, put the soles of your feet together, and take ten breaths. Breathe out, and lower your legs from the wall. Come upright again on the mat, and go directly

Download sample

Download