Namaste Moves For Everyday

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Many people know the benefits of yoga, ranging from just burning calories, shrink the stomach, to seek inner peace. But sometimes to join the yoga class has its own obstacles, ranging from busy schedule to financial constraints.

"If you want simple and simple to do yoga, there are six basic movements that are actually key to the yoga movement," said Arif Santosa, a yoga teacher to CNN Indonesia when met at Sultan Hotel Senayan, Jakarta, not long ago.

"Yoga actually there are only six of these movements. This alone is enough, the other development course, "said Arif.

Six of Arif's yoga movements can be done with various modifications according to the ability of each individual. Not only in accordance with the ability, the duration can be adjusted at will.

However, Arif stated, for busy urban life, one hour of yoga practice is quite good.

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Forward Bend

This movement pulls the muscles that extend along the thighs to the abdomen. Way, sit on the floor or mat, feet tight and straightened. Then bow as if kissing knees while both hands trying to touch your toes.

If you find it difficult to find a sufficient area to stretch the legs, this movement can be done either in a sitting or standing position. When standing up, straighten your legs and bend over with your hands to your toes.

In a sitting position, the forward bend can be bent until the chin is close to the knee. Do it several times.

Back Bend

When you know the kayang, then it is a form of back bend. With the palms of the hands and feet as the support, the body with the face facing the ceiling and then pulled up.

If it feels very difficult, this motion can be modified by adjusting the position of the hand should not always be straight. Use the elbows as an enduring body as you relax on the beach, then lift the hip muscle forward with the legs holding like a kayang.

Still hard? Arif suggests another easier action, kneeling, then pushing his hips forward and pulling his arms back until his back and stomach muscles are attracted.

Side Bend

This movement is useful for pulling and loosening left and right side hip muscles. His movements are like when heating gymnastics.

Stand up straight, straighten one hand upward with the other hand can be either waist or in straight down condition. Lean as if the raised hand as a leg toward the side of the hand is not lifted. Go to the other side.

In some versions, this side bend can be done while lifting weights or in various versions of other hand poses, ranging from respect, holding knees, or both hands raised upward.

Lenghthening

This movement is done to stretch the muscles called by Arif 'down' due to the influence of gravity. 'The fall of these body muscles causes the appearance to be less fresh.

The act of lengthening itself is like stretching the body in general. Stretching can be done with such a back up that is to hesitate the body by pulling back muscles to the back of the chest and abdominal muscles are attracted.

Or, Other stretching can be done on other muscles such as thighs, waist, or any other combination.

Twist Twist

movement like someone just woke up and twisted his own body to the left or right. This movement serves to flex the stiff waist.

Twist can be done with various types of poses, ranging from sitting while doing lengthening, or while lying down. All the fun.

Inverse

Inverse includes a challenging movement. It has a principle that is almost similar to lengthening, which is against gravity but by way of overturning the body.

"The principle is like going against gravity," said Arif.

This action has the effect of draining the blood that usually follows the fall of gravity, now turned toward the head.

After getting to know these six basic movements, all can be combined in accordance with the wishes and also the ability of each.