Kundalini yoga exercises. Poses to keep the spine flexible. Kriyas: Turn your head. Sit with the spine straight but relaxed. Adjust your head so you have the feeling that is just above the column by moving your head back slightly towards the chin and getting a little inside. Wheel head in one direction first and then the other. Let be the weight of the head to create the momentum. Do this in an orderly way to go slow on areas of tension and allay.
At least one minute in each direction. To end: After this exercise, sit in stillness and attention to the sensations in your body and your spine.
Benefit: This exercise relieves tension in the neck and stimulates the thyroid gland.
Lateral turns. Sit on your heels. Place hands on shoulders, thumb and other fingers behind the front. Inhale, turn left. Exhale, turning right. Turn the head to each side. Pay attention to the gradual increase of the rotation of your spine. Keep elbows parallel to the ground, allowing the arms to rotate freely with the body. This exercise can be done standing. Continue 1-2 minutes or 26 times. To end: Inhale in the center, keep breathing, do the tap root, exhale, relax and feel the energy circulate, especially at the level of the heart.
Benefits: This exercise opens the heart center and encourages the top of the column.
Bending sideways in the lotus position or padmasana, put your hands behind the neck in the barrier of Venus (fingers interlocked) and flexes back into a right hand to keep directing your elbow toward the ground next to the hip. Inhale to bend left, exhale to bend to the right. You must not bow or bend back. Bend sideways only. This exercise can also be done standing. 1-2 minutes or 26 times.
Benefits: This type of bending stimulate the liver and colon and increase the flexibility of the spine.
Lifting shoulders Sit on your heels or simple posture, lifting your shoulders andalusia andalusia Bájalos inhale and exhale. 1-2 minutes. To end: Inhale and take the shoulders up, keep breathing, apply mulabhanda, and relax.
Benefits: This exercise reduces tension in the shoulders and relax the upper back.
Cobra: Lie down on the floor with the palms on the floor below the shoulders. As you inhale, slowly arch your back upwards, guiándote the nose, then chin, then pushing with your hands vertebra by vertebra, until you are arched backwards as far as you can not assume that this tension to the bottom of back, focusing on a good stretch from the heart center up. Make a long, deep breath or breathing fire.
2-3 minutes. To finish: Inhale, hold your breath, the energy rises through the column using the following key. Exhale and slowly descends vertebra by vertebra. Relax for 1-3 minutes.
Benefits: This exercise strengthens the lower back. Eliminates stress on the back and balances the flow of sexual energy to power umbilical.
Filming on the column takes knees to the chest, with arms and grab ruédate forward and back on the spine, massage gently from the neck to the base of the column. Be sure to do this on any smooth surface. 1-2 minutes.
Benefits: This exercise makes the energy flow and relaxes the spine.
