The Yoga Deck II
Language: English
Pages: 50
ISBN: 081183655X
Format: PDF / Kindle (mobi) / ePub
Like its best-selling companion deck, The Yoga Deck II allows beginners, experts, and instructors to make rejuvenating meditations part of daily life. The Yoga Deck II includes a new selection of breathing exercises, warm-ups, poses, and meditations (providing even more variety and options for workouts) and can be used on its own or in combination with The Yoga Deck. On a beach, in the home, or even at the office, these portable cards are ideal for stress relief and for promoting strength and energy.
The Healing Power of Mudras: The Yoga of the Hands
Integrative Approaches for Health: Biomedical Research, Ayurveda and Yoga
Sit With Less Pain: Gentle Yoga for Meditators and Everyone Else
Yoga Journal [FR], Issue 1 (March 2015)
the present This page intentionally left blank Connecting Breath Meditation • Sit comfortably with your back erect or lie down in Corpse pose. • Exhale through your mouth. Inhale through your mouth. • Exhale through your nose. Inhale through your nose. • Repeat this pattern while adding the element of counting: inhale for 7, hold for 1, exhale for 7, hold for 1. • As you breathe, imagine you are creating a clear, broad pathway between the head and the body, promoting the union of body and
mind—the essence of yoga. • Continue for 2 to 3 minutes. Focus on the following thought: My mind and body are one. BENEFITS: In addition to the other benefits of meditation, Connecting Breath Meditation: • Quiets the nervous system • Increases concentration • Focuses the mind This page intentionally left blank Earth and Sun Meditation The Sun’s masculine energy and the Earth’s feminine energy meet at the surface of the ground upon which we walk. This exercise is designed to help you
focused. BENEFITS: • Strengthens the nerves • Opens the shoulder joints and chest • Strengthens the leg muscles • Increases concentration This page intentionally left blank (10) Extended Triangle (Trikonasana) fig. 1: • Stand with feet about 3 feet apart. • Turn right foot out 90˚; turn left foot in about 30˚. • Inhale; stretch arms out from shoulders. Hips remain forward. • Bend your right knee, forming a right angle with the calf and thigh; right thigh is parallel to the floor. Turn head
relieves headaches • Cleanses the digestive and elimination systems NOTE: Put a pillow between your knees if it is difficult to keep them together. This page intentionally left blank fig. 1 fig. 2 (29) Supine Butterfly • Lie on your back with knees bent and feet flat on the floor. • Bring soles of your feet together and allow your knees to splay out to each side. • Inhale, and with each slow exhalation let your knees drop further toward the floor. Do not force. • With your right hand,
Rejuvenates the body • Slows respiration and heart rate This page intentionally left blank Abundance Meditation Coordinate your breath with the words below to really feel the potential for expansiveness. Inhale: “All that I need and desire . . .” Exhale: “Comes to me.” Inhale: “All that I have . . .” Exhale: “I give away.” Inhale: “All that I give . . .” Exhale: “Returns to me tenfold.” Let the words echo in your mind. Visualize receiving as well as giving. Welcome abundance. All that I