EXERCISES & HINTS

The class consists of breathing exercises, sun salutations (warm up) and 12 main postures, with more advanced variations for advanced students. There is also a deep relaxation at the beginning and end of the class which further enhances stress/tension release and detoxification.

SIVANANDA YOGA – Sun Salutations

SIVANANDA YOGA – 12 Basic Asanas

1.Headstand -Sirshasana An inverted posture which allows the heart and circulatory system to rest, helping to keep them strong and flexible. The brain, spinal cord and sympathetic nervous system receive a flow of blood which is rich in nutrients. Sirshasana is also a remedy for renal colic, stubborn constipation and disorders of the nerves, eyes, ears, nose and throat.

2. Shoulder stand - Sarvangasana Balances the thyroid function which regulates the metabolism, heat production, heart rate and weight problems. The spine becomes strong and elastic, the throat and thoracic region strengthens. With the chin resting on the throat, the thyroid gland is stimulated regulating the metabolism, promoting protein synthesis to assist in bone and muscle developement.

3. Plough -Halasana Brings flexibility to the neck and spine whilst nourishing spinal nerves. Regular practise will slow the signs of ageing and the upper body is strengthened. Insomnia is relieved.

4. Fish -Matsyasana Removes stiffness from the cervical, thoracic and lumbar regions whilst giving a massage to the shoulder and neck area. It opens up the chest increasing lung capacity and correcting round shoulders. By focusing on the parathyroid glands and thereby regulating calcium levels.

5. Forward Bend -Paschimothanasana Stimulates and massages the abdominal area especially the liver and spleen, it tones the digestive organs and improves digestion. The entire nervous system is invigorated, joints are mobilized, the spine is relieved of compression, hamstrings are stretched as are the lumbar and sacral regions. The mind is calmed.

6. Cobra -Bhujangasana Begins by giving the spine a backward stretch pulling each vertebra back allowing a new rich blood supply helping to rejuvinate the nerves and muscles. This posture is a powerfull tonic for revlieving hunched backs, lumbago, myalgia. It increases lung capacity helping to relieve chronic problems of asthma and combats constipation.

7. Locust -Salabhasana Massages all the internal organs especially the liver, kidneys and pancreas, it gives a backward bend to the spine and opens the chest bringing an increased blood supply to the neck and throat region. The upper arms, back and shoulder muscles, abdominal and lumbar muscles are strengthened banishing lower back pain and sciatica.

8. Bow -Dhanurasana All internal organs are massaged and invigorated, digestion is energized. Recommended for people with diabetes as it regulates the pancreas. Asthma sufferers also benefit thorugh the expansion of the thoracic region. It helps back muscles hunchback and rheumatism of the legs, knee joints and hands. This posture encourages energy, vigour and vitality.

9. Spinal Twist - Ardha Matsyendrasana Keeps the spine elastic while rotating each vertebra in both directions. It helps relieve lumbago and muscular rheumatism of the back and hips. Synovial fluid within the joints increases and the joints become active. Abdominal muscles are massaged relieving constipation and digestive problems, it increases the appetite and has a beneficial effect on the gall bladder, spleen, kidneys, liver and bowels.

10. Crow - Kakasana Strengthens the arms, wrists and shoulders. It increases breathing capacity by expanding the chest. The crow is one of the most beneficial balancing poses which helps to develop mental tranquility.

11. Standing Forward Bend -Pada Hasthasana The spine becomes supple and lengthened and the whole nervous system is invigorated. A complete stretch is given to the posterior of the body including the hamstrings and the other muscles on the back of the legs
and lower body.

12. Triangle -Trikonasana Encourages better working of the bowels, increases appetite and assists digestion. The liver and spleen are massaged. The chest will relax, expand and open. Hip and leg flexibility are promoted helping people who have suffered from the shortening of one leg , as a result of a fracture of hip, thigh or other leg bone.

• Let your teacher know if you have any medical or physical conditions such as high blood pressure, diabetes, back problems etc. This is important as the teacher needs to take these conditions into consideration when instructing you. Some conditions may require a medical practitioner's advice before commencing yoga. • After each class, drink plenty of water or juice to help flush out body toxins that may be released as a result of the yoga practice. • If you are very tired, recovering from an illness or menstruating, avoid strenuous poses and inversions. There is a sequence of regenerative poses that may assist your condition. • Yoga is not competitive - don't try to do more than your body can manage at any given time. • Don't stay in poses if you feel pain, rest instead. Your body will build strength and flexibility in its own time. • If you have any questions or concerns about any of the poses, ask the teacher.