Yoga for menstrual cramps, menopause, and disorders part 4
Yoga for menstrual cramps, menopause, and disorders
1. Lie flat on your back with your arms extended at shoulder level. Keeping your toes pointed and your knees straight slowly raise your legs until they are at right angles to your body. 1 have demonstrated the correct position in figure 46, page 139.
2. Still keeping your legs straight and your knees together lower them to the left, thus forming a right angle with the body as I have demonstrated in figure 47. Your feet should be barely touching the floor. Raise them once again to the vertical and then very slowly lower them to the other side, until they are barely touching the floor. Raise them once again to the vertical, remain poised thus for an instant and then very slowly lower them to the starting position without altering the position of your head, shoulders, and arms. Relax before proceeding to the third movement. The first two are simplicity itself and the only point to remember here is that the movements should be done in an unhurried and graceful manner.
It is a good idea to put a slow piece of music on the gramophone, something relaxing and deep-toned, to put you into the right mood for these exercises and to encourage you to move slowly and rhythmically.
3. Keeping your knees together, toes pointed and legs straight, raise them not more than an inch or two off the floor and move them very slowly round at floor level until you are once again in the position I have demonstrated in figure 47. From this position raise them to the vertical, lower them to the other side and, still without touching the floor, bring them round to the starting point. Relax for a few moments and then repeat this movement bringing your legs to the opposite side.
4. From the starting position bring your arms slowly towards your body and at the same time raise your buttocks and legs off the floor and rise into a Shoulderstand, supporting your back with your hands. The Shoulderstand is pictured in figure 6, page 39.
5. From the Shoulderstand slowly bring your legs over your head and lower them until the toes are touching the floor behind your head. You are now in the Plough Posture which is pictured in figure 45, page 137.
6. From the Plough Posture return to the Shoulderstand, and remain poised thus for a few seconds.
7. Bend your body slightly at the hips and at the same time lower your hands, until they are extended at shoulder level. You should now be in the position demonstrated in figure 46 with your legs pointing towards the ceiling. From this position slowly lower the legs and lie fiat with the arms still at shoulder level.
This completes the series of exercises. Memorize them before you begin so that your performance is one continuous graceful movement, up and down, side to side, up and down. The benefits of this Yoga in Slow Motion series cannot be too strongly emphasized. From a purely physical point of view all the muscles of the torso and legs are brought into play, particularly the abdominal and dorsal muscles. From a mental point of view it is a good exercise in concentration and control which is vital if the movements are to be performed as they should be, that is slowly, gracefully and above all fluidly. There should be no change of rhythm throughout, and the pauses should match the even rhythms of the movements.
Points to remember. Keep your legs straight throughout, and the toes pointed. Move your arms in rhythm with your legs, and lastly remember your facial expression. It should reflect inner peace and serenity, no matter how hard you are concentrating. And remember to play some slow music while you do these movements. This will not only make it more pleasant for you but will help you to establish an even rhythm. Almost any Beethoven or Mozart slow movement would be suitable but I leave the choice to your personal taste. Yoga in Slow Motion is recommended for toning up the system after childbirth after a suitable rest period has elapsed following confinement.
‘Women should practise Yoga that they will have healthy and strong children. If mothers are healthy the children will be likewise. The regeneration of young women means the regeneration of the whole world.
Women who practise a course of asanas systematically, with interest and attention, will have wonderful health and vitality. I hope they will give patient hearing to my earnest and sincere prayer and start practising the asanas from the very day they read the Yoga lessons.
Glory to these women who tread the path of Yoga.’
SIVANANDA, the great modern saint.
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admin | November 8, 2007