WEIGHT-BEARING WALL POSES:
We use the wall as a prop to make the poses easy to perform and to enhance weight on bone strength,stamina, and flexibility.These simple can be practiced as a preliminary warm-up for yoga practice. They can also be part of a simple routine for the less mobile, or as a relaxation after a long exhausting day. They are also excellent if someone suffers from varicose veins or swollen ankles.
We use the wall as a prop to make the poses easy to perform and to enhance weight on bone strength,stamina, and flexibility.These simple can be practiced as a preliminary warm-up for yoga practice. They can also be part of a simple routine for the less mobile, or as a relaxation after a long exhausting day. They are also excellent if someone suffers from varicose veins or swollen ankles.
1. Lie down with your hips close to the wall before you start. Stretch both legs up on the wall and keep your knees straight. Lift your lower abdomen and squeeze your inner thai as you breathe in and out. Hold 4 to 8 seconds in between the long steady smooth in-breath and out-breath. If your upper back and shoulder are stiff and your head tips backward, put a small towel or blanket under your neck cavity to keep your neck relaxed. Hold the pose for 2 to 3 minutes.
2. Bring your forearms to the back of your head and grab your elbows. Lift your head and grab your elbows. Lift your head and rest on your forearms. Next, arch your upper body forward as you breathe all stagnant air out from the lower abdomen and upper chest. Start forceful out-breathing from your mouth for 30 seconds. Now breath out through mouth and keep your mouth close and forceful out-breathing out of your nostril while keeping your mouth close. Now do nothing with breath and body and relax for 40 to 60 seconds.
3. Supine single leg lift: start with left leg pressing on the wall and right leg draw inward toward the median axis of the body. Slowly raise right right foot as high as possible and slowly lift your hips off the ground and hold that weight for 40 to 60 seconds. Repeat on the other side. Keep breathing. When you become comfortable in your practice you can try several variations of this exercise, Flex the hip by squeezing your rectum muscle and tucking your tail bone inn at the end of your out-breath. Press tip your tongue against the gum of your upper teeth. Bring your bottom down and relax in the bottom of your out-breath while dropping your eye balls down and turning them into stone. Eye lids relax face soften, mind resting on the empty radiant breath and do nothing for 3 minutes.
4. Now turn on your belly and bring your knees against the wall. Open the knees wide apart out to the side and chin resting on your palms left over right. Bring your attention to your heart beat and movement of your belly conditioned by your breath. Slowly press your palms and lift your chin up until your chest is off the floor and start forceful breathing in and out of your mouth without a break. Slowly drop your chest down on the floor and do nothing for 40 to 60 seconds. Repeat once more and forceful in and out breath through nostrils.
5. Now lift your toes up on the wall and knees off the ground and hold your weight on your chest. Take a deep breath and hold for 4 to 8 seconds then cough it out or laugh it out and endure the weight -bearing impact on your chest while resisting the toes on the wall. Repeat once more and use nostrils to do forceful out breath. Now drop your knees down and move away from the wall. Relax the whole body flat on your chest, forearms folded in front of your head stomach sucked in, tail bone tucked in, chin tucked in, freehand frontal lobe firmly pressed on the ground. Whole body completely surrender to the ground without any control on the body or breath. Visualize you are breathing out of your frontal lobe directly into the energy of earth for 3 minutes. Sit up and twist your spine left and right with your knees up and assume a comfortable seat back straight, eye balls dropping down inward, shoulder relax, arms relax and mind relax on your radiant empty breath for 16 minutes.
6. well, you can create a set of yoga routine by doing any of the above five with this six structure.
First stand on your feet or knees left shoulder touching against the wall. Lift your left knees up while your
right knee is on the ground, left arm on the shoulder line left side and Right arm behind your back. If you are standing make sure your left arm is not above your head and start deep breathing in and out through your mouth from the bottom of your lower abdomen. Visualize all the organs on the left side; left ventricle, left kidney, left brain and so on are cleansing toxic particles and releasing all subtle stagnant trap residue wind energy. Now without changing the position bring your left arm behind your back and right arm cross your chest o the left side and turn your chin over to the right side to feel the impact of resistance on your thyroid gland. Now do the same with right side facing the wall.
Now facing the wall with your back, butt against the wall, knees are slightly bended, forearms are used to lift your lower abdomen seat belt like affect and bend forward like hemlock maneuver position while multi-tasking mindfulness body scan of shifting your weight to the balls of your feet, tightening tail bones, lower abdomen, emptying to the bottom of your out breath, eye balls dropping inward, eye lids softening, tip of your tongue pressing the gum of your upper teeth, and start forceful out breathing through mouth. now without changing the position turn your chin to the right side and left side, and feel the critical impact of resistance in your abdomen region. Then close your mouth and do the forceful out breathing through your nostrils. Then pucker your lips, tip of your tongue in between your lips and deep breathing in and out of your mouth while rest your thinking mind on your radiant empty breath.
Now bring your elbows on your knees and palms on your throat muscle, chin pressing down towards your chest, eye balls dropping down inward, deep breathing in and out from the back of your throat for 60 seconds.
Now open your knees and place your elbows on your bended knees and heals of your palms closing base of both ear and you cannot hear anything but the sound of your own breath for 90 seconds. Then remove your palms from ear and place them on top your eye cavity, using heal of your palm as a prop to close and open the base of your nostril and breathing left to right and right to left for 8 times each side and then alternate right and left for 8 times.
Now bring your palms and back facing the wall and bend up and down on your knees for 16 times. Then twist your upper body to the let and right on the wall 40 to 60 seconds on each side without moving the feet and feel the impact on bottom of your feet while pressing and resting the side of your head against the wall. Deep breathing in and hold out and hold to push your breath through the central channel of your spine to the crown. Now stand straight collecting your feet and palms into perfect mountain pose followed by back bend and forward bend. These poses can be used for Fat burning, brain building, and calming the nervous system.\
2. Bring your forearms to the back of your head and grab your elbows. Lift your head and grab your elbows. Lift your head and rest on your forearms. Next, arch your upper body forward as you breathe all stagnant air out from the lower abdomen and upper chest. Start forceful out-breathing from your mouth for 30 seconds. Now breath out through mouth and keep your mouth close and forceful out-breathing out of your nostril while keeping your mouth close. Now do nothing with breath and body and relax for 40 to 60 seconds.
3. Supine single leg lift: start with left leg pressing on the wall and right leg draw inward toward the median axis of the body. Slowly raise right right foot as high as possible and slowly lift your hips off the ground and hold that weight for 40 to 60 seconds. Repeat on the other side. Keep breathing. When you become comfortable in your practice you can try several variations of this exercise, Flex the hip by squeezing your rectum muscle and tucking your tail bone inn at the end of your out-breath. Press tip your tongue against the gum of your upper teeth. Bring your bottom down and relax in the bottom of your out-breath while dropping your eye balls down and turning them into stone. Eye lids relax face soften, mind resting on the empty radiant breath and do nothing for 3 minutes.
4. Now turn on your belly and bring your knees against the wall. Open the knees wide apart out to the side and chin resting on your palms left over right. Bring your attention to your heart beat and movement of your belly conditioned by your breath. Slowly press your palms and lift your chin up until your chest is off the floor and start forceful breathing in and out of your mouth without a break. Slowly drop your chest down on the floor and do nothing for 40 to 60 seconds. Repeat once more and forceful in and out breath through nostrils.
5. Now lift your toes up on the wall and knees off the ground and hold your weight on your chest. Take a deep breath and hold for 4 to 8 seconds then cough it out or laugh it out and endure the weight -bearing impact on your chest while resisting the toes on the wall. Repeat once more and use nostrils to do forceful out breath. Now drop your knees down and move away from the wall. Relax the whole body flat on your chest, forearms folded in front of your head stomach sucked in, tail bone tucked in, chin tucked in, freehand frontal lobe firmly pressed on the ground. Whole body completely surrender to the ground without any control on the body or breath. Visualize you are breathing out of your frontal lobe directly into the energy of earth for 3 minutes. Sit up and twist your spine left and right with your knees up and assume a comfortable seat back straight, eye balls dropping down inward, shoulder relax, arms relax and mind relax on your radiant empty breath for 16 minutes.
6. well, you can create a set of yoga routine by doing any of the above five with this six structure.
First stand on your feet or knees left shoulder touching against the wall. Lift your left knees up while your
right knee is on the ground, left arm on the shoulder line left side and Right arm behind your back. If you are standing make sure your left arm is not above your head and start deep breathing in and out through your mouth from the bottom of your lower abdomen. Visualize all the organs on the left side; left ventricle, left kidney, left brain and so on are cleansing toxic particles and releasing all subtle stagnant trap residue wind energy. Now without changing the position bring your left arm behind your back and right arm cross your chest o the left side and turn your chin over to the right side to feel the impact of resistance on your thyroid gland. Now do the same with right side facing the wall.
Now facing the wall with your back, butt against the wall, knees are slightly bended, forearms are used to lift your lower abdomen seat belt like affect and bend forward like hemlock maneuver position while multi-tasking mindfulness body scan of shifting your weight to the balls of your feet, tightening tail bones, lower abdomen, emptying to the bottom of your out breath, eye balls dropping inward, eye lids softening, tip of your tongue pressing the gum of your upper teeth, and start forceful out breathing through mouth. now without changing the position turn your chin to the right side and left side, and feel the critical impact of resistance in your abdomen region. Then close your mouth and do the forceful out breathing through your nostrils. Then pucker your lips, tip of your tongue in between your lips and deep breathing in and out of your mouth while rest your thinking mind on your radiant empty breath.
Now bring your elbows on your knees and palms on your throat muscle, chin pressing down towards your chest, eye balls dropping down inward, deep breathing in and out from the back of your throat for 60 seconds.
Now open your knees and place your elbows on your bended knees and heals of your palms closing base of both ear and you cannot hear anything but the sound of your own breath for 90 seconds. Then remove your palms from ear and place them on top your eye cavity, using heal of your palm as a prop to close and open the base of your nostril and breathing left to right and right to left for 8 times each side and then alternate right and left for 8 times.
Now bring your palms and back facing the wall and bend up and down on your knees for 16 times. Then twist your upper body to the let and right on the wall 40 to 60 seconds on each side without moving the feet and feel the impact on bottom of your feet while pressing and resting the side of your head against the wall. Deep breathing in and hold out and hold to push your breath through the central channel of your spine to the crown. Now stand straight collecting your feet and palms into perfect mountain pose followed by back bend and forward bend. These poses can be used for Fat burning, brain building, and calming the nervous system.\
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