Preparatory Movement

PREPARATORY MOVEMENT
Yogic practices create lot of strain on different organs or parts of the body, our body should have enough strength to bear this, one should build this stamina with practice. The preparatory movements provide just the same and help you build the necessary strength and prepare the whole body for Yogasana. Following precautions should be taken while performing these movements -
1. Movements should be without jerk or swings.
2. Movements should be slow and smooth.
3. Movements to be tuned with breathing.
Normal Breathing Principles -
1. When the physical movements is in the direction of gravitational pull, i.e. downwards, exhaling should take place.
2. During upward movement, inhaling should take place.
3. When there is no movement, normal breathing should be resumed.
Preparatory Movement - amogh-yoga

 Preparatory Movements preposition-
  • Stand with 1 to 1.5 feet distance between legs, hands straight and resting the palms on the sides of the thighs, look straight.
  • This posture makes balancing of the body easy.

Preparatory Movement 1
Preparatory Movement - amogh-yoga

Preparatory Movement 1 -
  1. In preposition, inhaling raise both the hands above the head slowly keeping the distance same between them.
  2. Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees.
  3. Inhaling raise the waist and take position as in 1.
  4. Exhailing bring the arms back to the normal preposition.

Preparatory Movement 2
Preparatory Movement - amogh-yoga

Preparatory Movement 2-
  1. In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground.
  2. Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above.
  3. Inhaling take position as in 1.
  4. Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above.
  5. Inhaling take position as in 1.
  6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 3
Preparatory Movement - amogh-yoga

Preparatory Movement 3-
  1. In preposition, inhaling raise both the hands from sides slowly bringing them at shoulder height and parallel to the ground.
  2. Then exhaling slowly start turning to the left in the waist keeping the arms and shoulder in straight line. At the same time keep knees straight and feet firmly on ground.
  3. Inhaling take position as in 1.
  4. Then exhaling slowly start turning to the right in the waist keeping the arms and shoulder in straight line. At the same time keep knees straight and feet firmly on ground.
  5. Inhaling take position as in 1.
  6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 4
Preparatory Movement - amogh-yoga

Preparatory Movement 4 -
  1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.
  2. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs.
  3. Inhaling take position as in 1.
  4. Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance.
  5. Inhaling take position as in 1.
  6. Exhaling bring the arms down to the initial position.

Preparatory Movement 5
Preparatory Movement - amogh-yoga

Preparatory Movement 5 -
  1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.
  2. Then exhaling slowly start bending the head and the body in the waist to the left keeping knees straight. Pay attention to the right side which gets strain from head to ankle.
  3. Inhaling take position as in 1.
  4. Then exhaling slowly start bending head and body in the waist to the right, keeping knees straight. Pay attention to the left side which gets strain from head to ankle.
  5. Inhaling take position as in 1.
  6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 6
Preparatory Movement - amogh-yoga

Preparatory Movement 6 -
  1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.
  2. Then exhaling slowly bend forward in the waist.
  3. Inhaling rotate to the left in the waist and try to attain position no. 2 as in Preparatory Movement 5.
  4. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4.
  5. Exhaling further rotate to the right and attain the position no. 4.
  6. Continue exhaling rotate to the front and take position no.2, as above.
  7. Inhaling, rotate to the right and take position no.5 above.
  8. Continue inhaling, rotate backwards, and take the position no.4 above.
  9. Exhaling further rotate to the left and attain the position no. 3 above.
  10. Continue exhaling and rotate to the front and attain the position no. 2 above.
  11. Inhaling raise the waist and attain the position no. 1 above.
  12. Exhaling bring the hands down to the normal position.

Preparatory Movement 7
Preparatory Movement - amogh-yoga

Preparatory Movement 7 -
  1. Bring both the hands on the waist.
  2. Bend the neck forward as much as possible. The chin should get fixed into the pit below the Adam's Apple.
  3. Straighten the neck.
  4. Bend the neck backward so much that its front side feels the strain.
  5. Straighten the neck.
  6. Bend the neck on the left shoulder creating pressure on the right side.
  7. Straighten the neck.
  8. Bend the neck on the right shoulder creating pressure on the left side.
  9. Straighten the neck.
  10. Bring both the hands down and come to the initial position.

Preparatory Movement 8
Preparatory Movement - amogh-yoga

Preparatory Movement 8 -
  1. Keep both the hands on the waist.
  2. Bend the neck forward at ease.
  3. Rotate the neck round to the left and have the position No.6 of Preparatory Movement type 7.
  4. Rotate the neck further to the back and have the position No.4 of Preparatory Movement type 7.
  5. Then rotate the neck to the right and bring it on the right shoulder (Position No. 8 of Preparatory Movement type 7).
  6. Rotate the neck down to the front (Position No.2 above).
  7. Now start rotating the neck to the right as in Position No.5 above.
  8. Rotate the neck further to the back as in Position No.4 above.
  9. Then rotate the neck to the left and keep it on the left shoulder as in Position No.3 above.
  10. Rotate the neck down to the front as in Position No.2 above.
  11. Straighten the neck.
  12. Bring both the hands down and come to the initial position.



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amogh09 		Latest page update: made by amogh09 , Dec 7 2006, 5:28 AM EST (about this update About This Update amogh09 Edited by amogh09

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