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Bijgewerkt: 7 okt 2017

Here we go! Second part of this amazing exercising is ready. This part is good for the spine flexibility and stretching of your legs and back.


4. Lower the hips to the floor and raise the upper body with the help of the hands, but only to the degree that the hips remain in contact with the floor. Look upward, ensure the spine is evenly arched.

Holding the breath lower the hips to the floor and with the help of the hands lift the body up (Bhujangasana). The shoulders are pressed down and back. Stretch not only through the lumbar spine but also through the thoracic spine, so that the whole of the spine is evenly arched. The feet rest flat on the floor. Straighten the arms only to the degree that the hips can remain in contact with the floor. Look up.

How does it work?

Stretches the whole spine and front of the body. Stimulates the flow of energy and increases the flow of the breath into the sides of the lungs. Circulates blood to all organs of the pelvis, abdomen and chest, and stimulates function of all glands. The position calms strong emotions. Strengthens the back, arm and shoulder muscles. Extends the spine and stretches the hip flexors, thus is excellent in preventing a rounded back. For this reason, this Asana is recommended for those with sitting professions. The Asana has a balancing influence on the Svadhishthana Chakra.


5. Keeping the legs straight, raise the buttocks. The upper body and arms form a line. The soles of the feet should be flat on the floor. The head hangs relaxed between the straight arms.

Exhaling tuck the toes under, straighten the arms and legs and raise the buttocks high. Bring the heels to the floor, so the whole of the foot contacts the floor. Upper body and arms form a line and the head hangs relaxed between the straight arms. Body weight is distributed between the hands and the soles of the feet. Gaze is directed towards the navel.

How does it work?

Strengthens the whole body. Stimulates blood circulation and particularly increases the flow of blood into the head. In this way the Asana counters tiredness and aids concentration and eyesight. Stretches the calf muscles and helps foot strain and venous return. This posture balances the energy flow of the whole body and has an activating effect upon the Sahasrara Chakra.

6. Bring the right foot forward between the hands and place the left knee on the floor. The palms or fingers touch the floor. Raise the head and look to the front.



6.Bring the right foot forward between the hands and place the left knee on the floor. The palms or fingers touch the floor. Raise the head and look to the front.

Inhaling step the right foot between the hands and lower the left knee to the floor. The toes of the left foot can be tucked under or lie flat on the floor. Raise the head and look up. The palms or fingers touch the floor. The right side of the abdomen and chest rest on the right thigh.

How does it work?

Extends the back and stretches the muscles of the hips and pelvic floor. Promotes good posture. The Asana develops deeper breathing and healthy digestion. This posture influences the Anahata Chakra.



Source: http://www.yogaindailylife.org

Bijgewerkt: 18 okt 2017

Did you know that one of the best way what what you can do for you, is to start new day with yoga? You can try 10 minutes for refresh your body and brain, or with 1,5 hour for real harmony of body and mind.

Yoga exercising is very well known, but just for refreshing - yoga work in all aspects of your body. You can build flexibility, strength, supporting digestion and harmonize your body and mind.

The ideal way is to exercise every day for 10 minutes or 1,5 hour. Depends how much time you have or want to invest. And yes, you should wake up earlier than usual, but trust me - your body worth it.


In the morning the body is rested but also a bit stiff. Your spine, joints and muscles need to stretch and relax. One of the possibilities is to repeat every day set like Sun salutation or mix more ásanas to make it more deverse. Both is fine and you can switch from one to another. In this blog I can help you to explain or sets or individual positions.

Firstly, lets start with set called KHATU PRANAM.

Caution: This sequence should not be practiced with very high blood pressure or if there is a tendency to become dizzy.


This exercise sequence is dedicated to Bhagwan Sri Deep Narayan Mahaprabhuji. Khatu is the place (on the edge of the Thar Desert in the west of Rajasthan, India), where this greatly revered Saint lived for 135 years.

This exercise, which harmonises body, mind and soul, is the outcome of research and experience extending over many years. In the initial stage of practice, focus is given to the physical benefits.


Khatu Pranam strengthens, stretches and relaxes the muscles of the whole body, promotes flexibility of the spine and regulates glandular activity. It fortifies the immune system, which in turn increases resistance to disease. The entire nervous system is balanced and strengthened. A few rounds performed daily are helpful in correcting poor posture, relieving back pain and digestive problems and reducing stress.


The whole Khatu Pranam sequence is invigorating and brings balance to body, mind and psyche. Therefore it is beneficial to include this sequence in your daily exercise programme.


In the next few articles, we are going slowly through all positions with explanation of their effect on your body.



To be continued.....







© 2017 - 2020 by Monika van Rooij - Holistic Fitness Therapy Tiel