The Himalayan Tradition. Beginning Meditation. Swami Veda Bharati
|
|
- Juliana Knight
- 6 years ago
- Views:
Transcription
1 The Himalayan Tradition Beginning Meditation Swami Veda Bharati 0
2 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 1
3 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 2
4 Introduction Common to the practices of many schools, the first step to meditation is awareness of breath. Anyone can begin at any age; younger the better. The practice should be done at least once a day. 3
5 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 4
6 To Practice Meditation, learn. 1. Diaphragmatic Breathing Breathe through diaphragm so that no pressure is felt in the lungs 2. Correct Posture Keep the spine straight. No feeling of discomfort in the legs, back or the neck 3. Systematic Relaxation Relax the neuro-muscular system step by step 4. Mindful Breathing Be aware of breathing 5. Mantra Japa of a mantra or a sacred word from one s spiritual tradition The first step to meditation is awareness of breath 5
7 To learn Diaphragmatic Breathing, Practice 1a Makarasana: The Crocodile Position 1. Lie on the stomach; Heels slightly apart 2. Cross the right arm over the left and place them in front of you to uplift the upper chest 3. Rest your forehead on the arms 4. Bring your awareness to the breathing process 5. Observe the flow of the breath 6. Let there be no jerks, no breaks in your breathing 7. Observe and feel the gentle movement in the stomach area as you breathe 8. Take note of the breathing process Makarasana - Front View Makarasana - Side View Cont/d Practice Makarasana and Shavasana for 5 to 15 minutes 6
8 To learn Diaphragmatic Breathing, Practice 1b Shavasana: The Corpse Position 1. Lie on the back; Heels and hands slightly apart 2. Breathe and observe the rise and fall of the stomach and navel area 3. Place left palm on the chest and right palm on the stomach 4. Feel the rise and fall smoothly without jerks or breaks 5. Breathe uniformly - Length of inhalation and exhalation being equal Shavasana Practice either of the two asanas or both in sequence 7
9 For a Correct Posture you may sit on the floor 2a On the floor 1. Fold a blanket and make it into a neat and firm cushion 2. Place it under the sit bones with legs and knee on the floor 3. Straighten your shoulder 4. Straighten your spine. Straight spine is slightly S shape curve 5. If any discomfort is felt in the back or neck, experiment with the height of the cushion Folded blanket in two layers On the floor - Side View Practice correct posture On the floor - Front View Cont/d 8
10 OR you may sit on the chair 2b On the chair (Mitrasana) 1. Sit on the edge of a hard chair with feet on the ground 2. If required, put a cushion under your feet 3. Sit with straight spine 4. Place the hand in the front; on the thighs On the chair - Side View On the chair - Front View One need not try to sit in advanced postures 9
11 Relax the body Sequentially 3a Relax your >>> Forehead >>> Eyebrows >>> Eyes >>> Nostrils >>> Cheeks >>> Jaw >>> Corner of the mouth >>> Chin >>> Neck >>> Neck-joint >>> Shoulders >>> Shoulder-joints >>> Upper arms >>> Elbows >>> Lower arms >>> wrists >>> hands >>> fingers >>> fingertips. The basic methodical relaxation Lie in Shavasana with feet apart, arms separate from body and palms up Continue breathing diaphragmatically Take a mental inventory of the body from forehead to toe Ask each part of the body to relax as it is brought to mind following the Sequence* Relax in the reverse order up the body. Remember the sequence. Go over the body and relax each of these parts in this sequence. Let the different parts go limp Cont/d Fingertips >>> fingers >>>Hands >>> Wrists >>> Lower arms >>> Elbows >>> Upper arms >>> Shoulder joints >>> Shoulders >>> Chest >>> Heart area >>> Stomach >>> Navel >>> Abdomen >>> Pelvis >>> Thigh joints >>> Thighs >>> Knees >>> Calf muscles >>> Ankles >>> Feet >>> Toes. Toes >>> Feet >>> Ankles >>> Calf muscles >>> Knees >>> Thighs >>> Thigh joints >>> Pelvis >>> Abdomen >>> Navel >>> Stomach >>> Heart Area >>> Chest >>> Shoulder joints >>> Shoulders >>> Neck joint >>> Neck >>> Chin >>> Corner of the mouth >>> Jaw >>> Cheeks >>> Nostrils >>> Eyes >>> Eyebrows >>> Forehead Relax your body. Breathe only diaphragmatically 10
12 You may also practice Tension/Relaxation method If body still does not relax, a different method of relaxation may be used called Tension/Relaxation method. 3b Lie in Shavasana When tensing, tense from the finger or toes upwards Tense and relax the right leg left leg right leg left leg. Repeat Tense and relax both legs simultaneously. Repeat Tense and relax the right leg and arm left leg and arm right leg and arm left leg and arm. Repeat Tense and relax the right arm left arm right arm left arm. Repeat Tense and relax both arms simultaneously. Repeat Tense and relax all the limbs simultaneously. Repeat Lie in Shavasana for a few minutes, then sit up for meditation Avoid tensing muscles other than the ones you are working with Let there be no sign of any tension in the whole body 11
13 Practice Breath Awareness 4 Let there be no break in the awareness of the breath flow Sit on the floor or the chair with straight spine Establish diaphragmatic breathing Feel the flow and touch of the breath in the nostrils No Pause between the breath Awareness of inhalation should immediately merge with the awareness of exhalation and vice versa If the mind wanders off, straighten the spine again Relax quickly again Re-establish diaphragmatic breathing Continue with the awareness of the flow and touch of the breath in the nostrils Let the breath flow without Jerks Breaks Sound Gasping Let the flow of the breath be even and smooth 12
14 Practice with a Mantra The Sacred words 5 Those in different religious tradition may use the sacred word prescribed by their tradition To begin with use Soham - I Am That Exhaling, mentally remember HAAAMMM Inhaling, mentally remember SOOOOO No interruptions in the breath awareness No interruptions in the awareness of the flow of the word as a thought Slowly lengthen the time of being aware of the flow without interruptions Let it flow. Let it happen. Observe and experience Remember, meditative state cannot be entered by fighting oneself Observe how the breath, the word and the mind are flowing together 13
15 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 14
16 Meditation with So-ham Mantra 1. Sit in a comfortable posture Floor or Chair 2. Be aware of yourself from head to toe 3. Draw around yourself, as it were, three circles of light 4. Resolve that the mind will not cross these circles, nor will any intruding thoughts and impression enter from outside 5. Exhale and Inhale by remaining aware of yourself from head to toe 6. Progressively relax your entire body with each exhalation 7. Now resolve in your mind, for the next 5 minutes - you will be aware of the movement of your stomach and navel area with the gentle rhythm of breathing 8. Now resolve that for 5 minutes there will be no other thought except for the awareness of the path of your breath from the navel to the nostrils, from nostrils to the navel 9. Now feel the flow and the touch of your breath in your active nostril 10. Now resolve that for 5 minutes there will be no intruding thoughts except the feel of the breath in your passive nostril 11. Now resolve that for 5 minutes there will be no other thought except the feel of the breath in your two nostrils 12. Now with you breath, exhale thinking the word haaammm, inhale thinking the word sooo Cont/d PS: If you do not believe in God Exhale counting ONE; Inhale counting TWO 15
17 Meditation with So-ham Mantra 13. Resolve that for 5 minutes there be no other thought except the feel of the breath in both nostrils - inhaling sooo, exhaling haaammm 14. Maintain the resolve so that no break occurs between the exhalations and the inhalations 15. Observe how the mind and the word are flowing together in a single stream, the mind stream itself becoming a word and the breath 16. Now mentally feel the spot where the nose-bridge ends and the upper lip begins. Mentally feel the spot between the eyebrows 17. Now inhale as though you were inhaling from the spot in front of the nose-bridge, a subtle energy flowing to the spot between the eyebrows; exhale the same way. (This flow between the two spots is known as sushumna breath) 18. Maintain the stream of the mind, word and the energy flow 19. Resolve that for 5 minutes you will only feel the flow of the stream in the sushumna channel 20. Now using the center between the eyebrows as the gateway, enter the chamber of your mind and resolve for half a minute, there will be no exterior thoughts, only utter silence and absolute stillness 21. Resolve and maintain the enjoyment of such silence and stillness for half a minute Cont/d 16
18 Meditation with So-ham Mantra 22. Now from the gateway between the eyebrows, resolve to be only in sushumna breath for a minute 23. Maintain the same stream of the mind, word and the energy flow without the intrusion of any thought 24. Continue in silence and observe the mantra so-ham in the breath 25. Renew every minute, the resolve to permit no other exterior thought 26. If you have difficulty, practice the entire process you have just gone through 27. Sit as long as you wish 28. Without breaking the flow, gently open your eyes 29. Continue to feel the flow even with your eyes open 30. Resolve to calm the mind in this way many-many times in the day 31. Whatever you will do repeatedly with your mind; will become the mind s habit and the mind will rediscover its original calm nature 17
19 This presentation is from the book Night Birds written by Swami Veda Bharati and gives only an overview on the select subject. For a deeper understanding, please study the original work. Pictorial depiction of asanas may be helpful but are better learnt under expert guidance. May you receive the grace of the Himalayan Lineage 2010 Swami Veda Bharati. All Rights Reserved. 18
20 What to do with overwhelming desire? Nothing. Neither denounce yourself nor indulge. Neither decry nor affirm. Indifference calms a jumping dog. - Swami Veda Bharati 19
Osteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationYoga to Aid Sound Sleep.
Yoga to Aid Sound Sleep. Relaxation in itself is not enough to counteract the effects of the stress and tension, which can lead to disturbed sleep. In order to sleep well, we need to eliminate stress and
More informationRELAXATION EXERCISES
RELAXATION EXERCISES Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationProgressive Muscle Relaxation
Module 3 Progressive Muscle Relaxation Introduction 2 Progressive Muscle Relaxation 3 Preparing for Relaxation 3 Relaxation Technique 4 The Calming Technique: Body and Breath 6 Difficulties with Relaxation
More informationHeartfulness Practices
Practices relaxation Sit comfortably. Gently close your eyes. Wiggle your toes. Feel the energy entering into your toes from Mother Earth. See its relaxing effect. Let this energy move upward to your feet
More informationYoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat
PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the
More informationGentle Nighttime Routine
Gentle Nighttime Routine Whether it s breathing to slow the heart rate or a yoga pose to calm the mind, a simple routine can be effective for a better night s sleep. Your Timing: Institute a regular bedtime
More informationKriya for Neutral Mind
Kriya for Neutral Mind Bron: The Ten Light Bodies of Conciousness van Nirvair Singh Khalsa Alternate Nostril Breathing 3 MINUTES. If you don t have time to do anything else before you meditate, then this
More informationRELAXATION SCRIPT. Pause 10 counts.
RELAXATION SCRIPT Begin by lying on your back with your eyes closed. Allow your feet to fall slightly apart with arms relaxed away from your sides. Scoop your tailbone under and position your hips and
More informationMindful yoga for stress movement practice
Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses
More informationThe In Bed Workout or the Getting Up Routine
The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete
More informationYOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4
More informationThe Energization Exercises
TECHNIQUE OF ENERGIZATION The technique of Energization enables one to draw energy consciouly into the body from the Cosmic Source. This technique of life-energy control purifies and strengthens the body
More informationContact to the ground
Contact to the ground Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Focus on how your body takes contact to the ground.
More informationProphylactic Measures Against Burnout: Helping Supporters of Trauma Victims Relax and Stay Healthy
1 Prophylactic Measures Against Burnout: Helping Supporters of Trauma Victims Relax and Stay Healthy In: Voice of Justice Research Bulletin 141, Phnom Penh 2008, Matthias Witzel PART 2: Relaxation techniques
More informationDiscover The Sage Within
This short warm up set was created by Guru Singh using some of his favorite asanas to help you connect deeply with your body. Practice them from a space of gentle, loving awareness, giving yourself permission
More informationBreathing for Relaxation
YOGA POSES Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body. Breathing for Relaxation Sit cross-legged
More informationClassroom yoga (Elementary and Middle school)
Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with
More informationHistory. Statue of Patnjali
YOGA Yoga Practice Goals Goals for this class: Find enjoyment and success in physical activity Improve physical fitness and health Develop self-awareness, self-control, focus and concentration Develop
More informationYoga for your Neck and Shoulders
Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous
More informationBREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD
What is it? Focus 5 is a set of exercises that provides you with skills to minimize distraction and develop greater focus for learning. Each exercise can be done in under five minutes. Why do Focus 5 exercises?
More informationPrenatal Yoga Teacher Training. Warm Ups
Prenatal Yoga Teacher Training Warm Ups By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these
More information10 Best Yoga Poses For Diabetics
10 Best Yoga Poses For Diabetics Along with well balanced diet and nature cure treatment, Yoga should be done for good control of blood sugar level. Asana, specifically useful to improve functions of the
More informationMindfulnessExercises.com
We will do a brief body scan that is helpful for anxiety, depression, insomnia and pain. The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationBringing Balasana to Your Body and Mind By Dr. Puja Shah, RYT
Bringing Balasana to Your Body and Mind By Dr. Puja Shah, RYT Balasana, also known as child s pose, is a resting yoga asana practiced in the fetal position. The name is derived from the Sanskrit words
More informationTuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details
KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow
More informationGetting The Body Out of Distress
Getting The Body Out of Distress 18 Exercises 22 min - 22 min I am a Woman - Creative, Sacred, Invincible This moves the energy in every part of the body systematically. This kriya can bring great change.
More informationYoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
More informationA simple sequence to support your immune system.
A simple sequence to support your immune system. In the body, the main agent of our immune system is our blood, a clear fluid (plasma) containing red and white blood cells. It is the white blood cells
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationEasy Yogic Breathing for a Restful Sleep
YOGA POSES Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body. Easy Yogic Breathing for a Restful
More informationYoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014
Yoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014 Yoga By Shawnee All Right Reserved S- T- R- E- S- S The
More informationThis Progressive Relaxation Procedure is yours to use and to distribute as you see fit.
This Progressive Relaxation Procedure is yours to use and to distribute as you see fit. Jacobson s Progressive Relaxation Procedure Progressive Muscle Relaxation (PMR) Edmund Jacobson created the progressive
More informationModified Yoga helps you recover from heart surgery
MY Program UHN Modified Yoga helps you recover from heart surgery Recovering from heart surgery challenges your body and mind. Use this booklet to guide you through your modified yoga routine each day.
More informationA guide to short relaxation exercises. Information for patients Regional Department of Neurotology
A guide to short relaxation exercises Information for patients Regional Department of Neurotology The Regional Department of Neurotology at Sheffield Teaching Hospitals offers relaxation therapy as part
More informationExercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
More informationNursing women should consider feeding their infants before exercising in order to avoid the discomfort of engorged breasts.
POSTPARTUM EXERCISE Physical activity can be resumed as soon as you are physically and medically safe. This will certainly vary from one woman to another and will depend on the mode of delivery. Women
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationWalking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationMulti-Segmental Rotation Corrective Exercises
Multi-Segmental Rotation Corrective Exercises Side Lying Thoracic Rotation keep one knee on a folded pillow or small ball with the hip flexed at least 90 degrees. Place the hand on the stomach/ribs and
More informationStrong, Healthy Camino Feet
Strong, Healthy Camino Feet by medoyley Print Created: Mar 16, 2014 Classplan Created: Mar 11, 2014 Difficulty Level: Beginner Classplan Description: Yoga poses for Stretching and Strengthening your feet.
More informationSeniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS
Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS 2018 - BACK STRETCHES Back Extensions Hold for about 10 seconds Back Flexion Back Rotation, each side
More informationAbout me. Helen Kåselöv
1 About me Hi! I m Helen Kåselöv and I m the founder of Yoga for endometriosis & pelvic pain: www.endoyoga.com. I m a yoga teacher and yoga therapist in Mediyoga - a therapeutic form of kundalini yoga.
More informationUPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.
LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with
More informationDeep breathing for stress relief
Deep breathing for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy to learn, can be practiced almost anywhere, and provides
More informationDo the same as above, but turn your head TOWARDS the side that you re holding on to the chair.
Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder
More informationEdema Exercises. To Improve Drainage
Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may help you get stronger, too.
More informationThe Police Treatment Centres
The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree to do at your own risk.
More informationPost Lung Transplant Exercises
Post Lung Transplant Exercises Post Lung Transplant Physical activity improves our strength and stamina, maintains optimal functioning of our major organs and increases our vitality, energy and overall
More informationESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationTHE COMPLETE GUIDE TO PILATES EXERCISES
THE COMPLETE GUIDE TO PILATES EXERCISES By Beenax Healthy living. Healthy you. INTRODUCTION Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet.
More informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationSTRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012
STRETCHES Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 H@p://www.diyako.eu Email: Diyako.sm@me.com Stretching! 3 Ballistic Stretching! 3 Dynamic
More informationAbove Knee Amputation Exercises with Prosthesis
Above Knee Amputation Exercises with Prosthesis These exercises help you improve your balance and strengthen the muscles to best use your prosthetic leg. Do these exercises as directed by your therapist
More informationYoga Routine. By Khun Reinhard CONTENT
Version 2.0, July 2017 By Khun Reinhard http://www.khunreinhard.com KR.emailcontact@gmail.com CONTENT page 1. Introduction 2 2. Overview 3 2.1 Time frame 3 2.2 Postures 4 3. Yoga routine 5 3.1 Standing
More informationGentle Yoga for Persons with Low Bone Density or Osteoporosis
Gentle Yoga for Persons with Low Bone Density or Osteoporosis Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Osteoporosis is a bone disease that increases the risk
More informationFitness Friday 04/12/2019. Child's
Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't
More informationWarm-up, Stretching & Cool-down. Guide
Warm-up, Stretching & Cool-down Guide Warm-ups Not only is warming up a fantastic way, even a necessity for preparing your body for physical activity, it s also very effective use of time to think about
More informationA BEGINNER S GUIDE TO MINDFULNESS & MEDITATION IN DAILY LIFE
A BEGINNER S GUIDE TO MINDFULNESS & MEDITATION IN DAILY LIFE MINDFULNESS Mindfulness is paying attention to the present moment. It is being unconditionally present with what is before you without judgment
More informationGeneral Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.
General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly
More informationrelaxation and nervous system regulation exercises
relaxation and nervous system regulation exercises Objectives to provide a range of simple exercises that encourage the regular practice of relaxation and to help build resilience with increased awareness
More informationPhysical Sense Activation Programme
Flexion extension exercises for neck and upper back Sitting on stool Arms hanging by side Bend neck and upper back Breathe out Extend your neck and upper back Lift chest to ceiling Squeeze shoulder blades
More informationJUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
More informationThree Simple Yoga Poses for Relief from Menstrual Cramps
Three Simple Yoga Poses for Relief from Menstrual Cramps Are you in pain during your periods? Many of us suffer from menstrual cramps, but the good news is that we don t have to. Here s how you can manage
More informationNew Twists on Energization Free the Sacred Dogs! by Nayaswami Gyandev
New Twists on Energization Free the Sacred Dogs! by Nayaswami Gyandev Generations ago, when Naresh s father passed away, all the relatives gathered at his house for the funeral rites. As Naresh was performing
More informationGOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL
P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00
More informationSIMPLE STRETCHES TO FREE 5YOUR BACK
SIMPLE ES TO FREE 5YOUR BACK 1MOVE SLOWLY FOLLOW YOUR BREATH AND YOUR BODY - NOT THE CLOCK ING SHOULD NOT HURT. AT ANY POINT IN A YOU SHOULD FEEL ABLE TO BREATHE, AND TO TAKE 5-7 BREATHS. LESS THAN THAT,
More information5 Exercises You Can Do While Pregnant
5 Exercises You Can Do While Pregnant Dr Paul Staerker 1st Edition Introduction... 3 Warm-up with the Cat/Cow... 4 1. Quadruped Single-Leg Raise... 6 2. Plié Squats... 8 3. Outer Thigh and Hip Abductors...
More informationINTERNATIONAL YOGA DAY 21 JUNE
INTERNATIONAL YOGA DAY 21 JUNE Vibha Pranaam 181, Flat 4 Kings road, RG1 4EQ Reading England. Phone number: (+44) 07404472630 Email: vibhapranaam@gmail.com Website: www.vibhapranaamyoga.com www.girlinneighbour.com
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationGENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to
More informationChapter 9: Exercise Instructions
RESOURCES RESEARCHERS / MEDICAL HOW TO HELP SPONSORS GEHRIG CONNECTION MEDIA TELETHON MDA.ORG search our site Go MDA/ALS Newsmagazine Current Issue Home> Publications >Everyday Life With ALS: A Practical
More informationBody Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises
More informationStrength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
More informationPhysiotherapy. Hip Conditioning Program
Physiotherapy This is a general hip conditioning program designed to provide you with a wide variety of exercises and strategies to manage your symptoms. Improved hip strength, flexibility and stability
More informationImportant Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
More informationCopyright Cardiff University
This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential
More informationTake a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin:
OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause
More informationSelf Massage. 10 Exercises, Duration: 14 mins. 90/90 Breathing Position
Self Massage 0 Exercises, Duration: 4 mins 90/90 Breathing Position sets mins, 40 seconds Begin in the supine posture by positioning yourself face up so that your back is on the floor with the feet on
More informationSun Salutations with Cobra Pose
Sun Salutations with Cobra Pose Sun Salutations - Surya Namaskar Sun Salutations, or Surya Namaskar, can be a complete practice in and of itself. Often considered the core of hatha yoga practice, sun salutations
More informationProducing the Relaxation Response
Producing the Relaxation Response Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique.
More information7 Morning Stretches to Start Your Day
7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might
More informationCommon complaints included: "No one can hear me!" "My voice wears out too quickly." "My throat feels so tight and strained."
PART ONE OF THREE ARTICLES The George Washington University Speech and Hearing Center in Washington DC has treated clients with voice problems since the 1970 s. One of the most common vocal issues that
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationHome Power Workout #6
Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a
More informationrca EXERCISES FOR MINDFULLNESS
EXERCISES FOR MINDFULLNESS Impressum Exercises for Mindfullness Publisher: TPO Foundation Author: Zilka Spahić-Šiljak Illustrations and DTP: Neven Misaljević Translation and proof-reading: Mubina Muftić
More informationYoga plus Therapies. The 7 Key Stone
Yoga plus Therapies The 7 Key Stone Yoga Practices Chapter 1 Breathing Breathing is fundamental to a yoga practice and is the first keystone. If nothing else remember to breathe, and stay aware of your
More informationResistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationFocusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson
Sample Lesson Plan Focusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson Class Level Strand Strand Unit Curriculum Objectives Learning outcomes Fundamental Movement Skill Resources
More informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
More informationThoracic Home Exercise Program
Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks
More informationStress Less Desk Moves
Stress Less Desk Moves Identify two stressful situations from this week 1. Thoughts: Feelings/Sensations: Question or Reframe: 2. Thoughts: Feelings/Sensations: Question or Reframe: Rate Your Current Level
More information