Sitting cross-legged, back straight. It stimulates Muladhara Chakra and strengthens the back. Basic position for all the breathing exercises.
Inhale and gently press your thumb and forefinger on the eyes, the pressure lasts throughout inspiration. Exhale deeply slowly decrease the pressure. It slows the heart rate, decreases anxiety.
Focus on dimple of the neck, inhaling, holding the breath to push the chin toward the neck. Exhale and release the pressure. You have the same effects of exercise above. These two exercises are excellent for crisis tachycardia.
GESTURE OF THE BEE
Sitting comfortably with your back straight and your head still, imagine a bee turns in a circle in front of you, first one way and then the other. Then bend your neck back and repeat the exercise. It is important to move only the eyes, head stays still. To be performed only once a day. Relaxes and invigorates the eyes.
GESTURE OF THE SUN
AND THE MOON
(CHANDRA SURYA MUDRA)
Seated in the position simple inhale. Exhale and bring your head forward. Inhale and turn right up to the shoulder. Exhale and rotate the head back. Inhale and turn left. Exhale and return to the start position. Repeat the contrary. Contraindicated for osteoarthritis extended to all the cervical vertebrae. Prevents the cervical, eliminates the headaches, strengthens the view, relaxing.
6) GESTURE OF THE BALI DANCE (NATYA MUDRA)
A) Focus on the navel. Perform 5 abdominal breathing (breathing inflates the abdomen, exhaling relaxes).
B) Focus on the chest. Perform 5 thoracic breathing. Inhale and stretch your arms slightly. Palms up. Exhale and bend your elbows getting closer as possible the wrists to the shoulders.
C) 5 breaths focusing on the throat. Inhale and raise your arms slightly, exhaling bring them on the head. Perform then again 5 thoracic breaths and 5 abdominal breaths.
7) POSE OF THE TREE (VRKSASANA)
First one way then the other.
It tones the respiratory
and nervous system. Develops
the sense of balance and massage
8) POSE OF THE LIBRA (TULITASANA)
Sit on your heels for 10/20 breaths. Increase balance. Good for the legs and ankles. Eliminates foot cramps.
9) POSE OF THE TWO CIRCLES
Standing with arms outstretched
the arms rotate
forming circles, first
larger and larger. Also run in
the opposite direction. It strengthens
10) POSE OF THE SEAGULL (PAKSINASANA)
Palms up. Hold for 5/10 breaths. Exhaling come back straight. It strengthens the back and abdominal muscles, legs and spine, straightens the hunched shoulders.
1) BREATHING OF THE BEE (BHRAMARI PRANAYAMA)
Breathe deeply focusing on the throat. Both inhaling and exhaling make a buzz between the nose and throat like that of a bee.
2) CONTRARY BREATHING (VILOMA PRANAYAMA)
Exhale completely through the nostrils. Inhaling and retain the air for a few seconds. Inhale and hold ... ..and so on up to completely fill the lungs. Hold breath as much as possible. Exhale slowly and deeply uttering the sound "ooh". Repeat several times.