Introduction to Core Yoga Guide Book - Introduction_to_Core_Yoga_Guide_Book.pdf

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This guide book must only be used in conjunction with the accompanying audio class.
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P.1
Check with your doctor before starting this or any other exercise program in
particular if you suffer from any heart problems or you think you may be
pregnant. By loading and participating in the exercise programs for this CD or
download you are acknowledging that you have; (a) satisfied yourself that
you are fit and able to undertake the exercises and; (b) that you have sought
prior medical advice from your doctor as to the suitability of these exercises
and; (c) that you will hold yoga 2 hear harmless from any damages or claims
that you may suffer as a result and; (d) that you have read and understood
the terms and conditions contained in this booklet and the disclaimer wording
below.
To the fullest extent possible under English law yoga 2 hear excludes liability
for any claims, loss, demands or damages of any kind whatsoever and
howsoever arising (whether directly or indirectly) or may arise as a
consequence of following or acting upon any information or performing any of
the exercises contained in this CD or download and booklet. This disclaimer
shall be governed by English law and each of the parties submit to the exclusive
jurisdiction of the English Courts.
This CD or download including all itÓs contents and packaging is protected by
English and international copyright laws. This download may only be used for
private use and must not be played to the general public or fee paying audi-
ences. Any unauthorised broadcast, public performance, copying, hire, internet
use or other distribution of all or any part of this download is prohibited and
may result in legal proceedings. All rights of the producer and owner of the
work reproduced are reserved. ¨ yoga 2 hear 2009. All rights reserved.
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P.2
Thank you for purchasing a Yoga 2 Hear guided audio yoga class. Our classes
provide top quality achievable and effective Hatha yoga instruction that can be
used whenever and wherever you choose. With Yoga 2 Hear audio yoga classes
you can close your eyes and concentrate 100% on the clear and easy to follow
instructions, this allows you to gain the maximum benefits from each class.
Before you start here are a few bits of information that you may find useful;
If you have no previous experience of Yoga you may find that it takes a couple
of sessions before you settle into the idea of moving and breathing slowly. This
is quite normal and often happens to new Yoga students.
Slow controlled breath is a fundamental part of Hatha Yoga. It assists the
postures and with regular practice you will find that your breath becomes easier
to control, your postures will deepen naturally and your mind will become more
focussed. If however you feel the need to take extra breaths at anytime during
this class please do so.
Always use a non-slip Yoga mat and never force your postures, just relax into
them. Should you feel pain or discomfort at any time during this class relax the
posture immediately.
Make sure that the area in which you are following this class is warm and free
from any obstructions. You will need enough room to move your arms and legs
in all directions whilst sitting and laying on your yoga mat.
We are keen to hear your comments on this product. If you would like to let us
know what you think or want more info on our products and events please visit
us at yoga2hear.co.uk.
This class has been devised for those with and without any previous experience
of yoga. The class uses a number of Hatha Yoga postures that strengthen and
bring awareness to the deep muscles of the lumbar spine, pelvis and abdominal
areas which together form our core muscles.
The role of the core muscles is to provide support when sitting, standing or
moving and to minimise the loads placed on our joints. They also allow us to
move with greater efficiency and help to support the spine which reduces the
risk of injury to the back.
Our core muscles respond well to slow controlled movements so yoga is a
perfect way of strengthening them. Something as simple as sitting with a
straight back (which is often done in yoga) activates the core muscles, this will
increase core stability and improve posture which has many positive benefits.
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P.3
Please ensure you have carefully read and understood this guide book before
commencing the Introduction to Core Yoga class. Please also ensure that you
strictly follow the recommendations in the Medical Warning.
Easy Pose. Begin sitting with your ankles crossed, lightly close your eyes and
breathe slowly in and out through your nose. Lift your lower stomach muscles
and sit up as tall as you can feeling that you are growing upwards out of the
crown of your head. Broaden your upper back and release your shoulders away
from your ears (A). As you breathe slowly become aware of the movement
through your ribcage. When instructed inhale and lift your pelvic floor muscles,
as you exhale release your pelvic floor muscles. Continue as instructed, linking
breath and pelvic floor movement whilst lifting your lower stomach muscles.
A
Pelvic Tilt. Begin laying on your back with your knees bent and the soles of
your feet on the floor. Distribute your weight evenly through the soles of your
feet, lift your lower stomach muscles, broaden your upper back and release
your shoulders down to the floor (A). Breathe slowly in and out through your
nose. When instructed inhale and then as you exhale engage your lower
stomach muscles and release your lower back down into the floor. Hold this
position as you continue to breathe slowly in and out through your nose. When
instructed relax your lower stomach muscles, inhale and then as you exhale
lift your lower stomach muscles, release your lower back down into the floor
and lift your pelvic floor muscles. Hold this position as you continue to breathe
slowly in and out through your nose. Repeat as instructed.
A
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P.4
Leg Lifts. Place your arms on the floor level with your shoulders, have the
palms of your hands facing up (A). Continue to breathe slowly in and out
through your nose. When instructed inhale and then as you exhale release your
lower back down into the floor and engage your lower stomach muscles. Now
inhale and as you do so draw your right knee in towards your chest (B).
Continue to inhale as you unfold your right leg so that you are extending it
straight up (C). As you exhale slowly lower your right leg. Keep the leg straight
and hold it just above the floor (D). Continuing to exhale, bend your right knee
and place your right foot back to the ground so that you are back in your
starting position (A).
A
B
C
D
When instructed inhale and as you do so draw your left knee in towards your
chest (E). Continue to inhale as you unfold your left leg so that you are
extending it straight up (F). As you exhale slowly lower your left leg. Keep the
leg straight and hold it just above the floor (G). Continuing to exhale, bend
your left knee and place your left foot back to the ground so that you are back
in your starting position (A). Continue with alternate legs as instructed linking
your breath to your movement.
E
F
G
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