Stretch! An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures by Nika Florek
Gyana Mudra
Instructions:
❖ place the tip of the thumb on the tip of the index finger while the other fingers are joined together and relaxed
❖ assume this mudra with both hands and place them on the knees or thighs thigh, relax
Benefits:
❖ enhancing mental capabilities, sharpening the memory, mental concentration
❖ beneficial for those suffering from insomnia, depression, anxiety
❖ increasing the smooth glow or blood supply and circulation in the brain to help energize the neurons for instant action
❖ itʼs an important psycho-neural finger lock which make meditation more powerful
❖ the palms and fingers have many nerve root endings which constantly emit energy; when the index finger touches the thumb, a circuit is formed which allows the energy that would normally dissipate into the environment to travel back through the body and up to the brain.
Mudra is the science of hand and finger postures. It can help to cure bodily ailments. It affects the body’s energetic system and the flow of life energy within it.
Surya Mudra
Instructions:
❖ place the tip of the ring finger on the base of the thumb
❖ bring gentle pressure of the thumb upon ring finger.
❖ this amounts to suppression of element earth (residing in the ring finger) by element fire (residing in the thumb)
Benefits:
❖ stimulating the thyroid gland improving metabolism
❖ helping to fight obesity, progressive weight-gain
❖ curing loss of appetite, indigestion and constipation
❖ increasing Fire element in the body responsible for burning fat
❖ it can also cure: low body-temperature, coldness of skin, body, limbs, hands, feet, etc.
❖ curing mental heaviness
Palming
Instructions:
❖ sit down in any meditative pose (Easy Meditation Pose, Half Lotus Pose or Lotus Pose)
❖ close your eyes, breathe normally, relax
❖ while keeping your eyes closed, bring your palms together and start rubbing the palms until they feel warm
❖ slowly palm your eyes, avoid applying pressure on the eye balls
❖ keep your eyes covered for few seconds
❖ release the hands, rub the palms one more time
❖ palm the cheeks, hold it for few seconds
❖ release the hands, rub the palms one more time
❖ palm the neck, hold it for few seconds
❖ release the hands, hold your eyes closed for few more seconds, then slowly open the eyes and release the meditative pose
Benefits:
❖ relaxing and revitalizing the eye, face and neck muscles
❖ stimulating the liquid that flows between the cornea and the lens of the eye
❖ aiding the correction of defective vision
❖ bringing relaxation to the entire body
❖ perfect practice for the beginning and end of a Yoga session
Mountain Pose
Instructions:
❖ sit down in any meditative pose (Easy Meditation Pose, Half Lotus Pose or Lotus Pose)
❖ inhale, raise your both hands up over the head, interlock the fingers, palms facing upwards
❖ stretch your whole body up
❖ look forward and hold the stretch for few seconds
❖ exhale, release the hands on the floor
Precautions:
People suffering from sciatica or weak or injured knees should not perform this posture
Benefits:
❖ strengthening the abdominal muscles, digestive system and spine muscles
❖ relieving tension from the lower back
❖ relaxing the whole body
Side Mountain Pose
Instructions:
❖ sit down in any meditative pose (Easy Meditation Pose, Half Lotus Pose or Lotus Pose)
❖ inhale, raise your both hands up over the head, interlock the fingers, palms facing upwards
❖ stretch your whole body up
❖ exhale, bend the trunk and outstretched arms to the left side
❖ look to the right and up, hold the pose for few seconds
❖ inhale, center the hands and trunk and repeat on the other side
Precautions:
People suffering from sciatica, weak or injured knees or after recent abdominal surgery should not perform this posture.
Benefits:
❖ strengthening the abdominal muscles, digestive system and spine muscles
❖ gently stretching and trimming the waist
❖ relieving tension from the lower back
❖ relaxing the whole body
Surrender Pose
Instructions:
❖ sit down in any meditative pose (Easy Meditation Pose, Half Lotus Pose or Lotus Pose)
❖ inhale, raise your both hands up over the head, interlock the fingers, palms facing upwards
❖ stretch your whole body up
❖ exhale, bend your trunk forward and bring the outstretched hands in front on the floor
❖ try to touch the forehead to the floor and stretch the spine
❖ hold the pose for few seconds, breathe normally
❖ inhale, slowly raise the trunk and hands up, go back to the sitting pose
❖ exhale, release the hands and meditative pose
Precautions:
People suffering from sciatica or weak or injured knees should not perform this posture
Benefits:
❖ strengthening the abdominal muscles, digestive system and spine muscles
❖ pressure on the abdominal organs stimulates digestion
❖ relieving tension from the lower back and arms
❖ relaxing the whole body