5plus1 Yoga exercises - instructions
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Content
- Introduction
- Execution
- First Yoga Exercise - roundabout
- Second Yoga exercise - Candle
- Third Yoga exercise - Half Moon
- Fourth Yoga Exercise - Bridge
- Fifth Yoga exercise - mountain
- Sixth Yoga exercise - Sexual Energy
Introduction
When 5plus1 the yoga exercises are five or six simple exercises. The practice of yoga exercises 5plus1 requires little time, but speaks to many physical and energetic aspects. These are intended to balance the chakras, exercises, increase vitality and staying healthy. Through the exercises is also trained as a fitness program in the body and improves flexibility.
Execution
You start with 3 repetitions and gradually increase when the exercises can be performed without problems. Then you always increases by 2 reps.
Optimally, the 5plus1 yoga exercises are carried out in the morning on an empty stomach.
1st Yoga Exercise - roundabout
Exercise instructions- Challenge yourself upright, feet hip-width apart, knees not locked.
- Put your hands together over his chest and breathe deeply three times on and off.
- Stretch the arms out sideways, parallel to the floor, palms facing the floor.
- Turn up to 21 times clockwise. Try to stay while at the same place. Breathe evenly while.
- After turning back the hands are folded on the chest. Look at your thumb and breathe deeply through your nose and exhale through the mouth.
Effect
The first yoga improves balance and stimulates circulation.
2nd Yoga Exercise - candle
exercise instructions- Lie on your back, not the document may be too soft. The hands are placed next to the body with the palms down.
- On an inhalation, the legs are pulled up and placed his chin on his chest. The shoulders and back remain on the ground.
- While exhaling, you put the legs and back off.
- Repeat this exercise up to 21 times.
Should you be too inflexible, the legs remain bent.
Effect
The second yoga strengthens the core muscles and stimulates the nervous system.
3rd Yoga Exercise - Half Moon
exercise instructions- Kneel down, the feet are placed.
- The hands are placed back on the Po.
- While exhaling, the chin is placed on the chest.
- When inhaled, the head lay back and lean backward or by pushing the pelvis. With your hands, it builds on itself. The mouth is slightly open.
- Short stay in position.
- While exhaling, move back into the upright position and put his chin on his chest.
- Repeat this exercise up to 21 times.
- Kneeling to relax and put your head, place the arms alongside the body with the palms facing up.
Effect
The third Yoga exercises stretch the chest muscles, as well as neck and shoulders.
4th Yoga Exercise - bridge
exercise instructions- Sit sprawled on the floor, legs parallel to the front.
- Put your hands beside your hips, fingers pointing forward.
- While exhaling, the chin is placed on the chest.
- When the body through inhalation, stretch the head is set back slightly.
- On the exhale back into the sitting position go.
- Repeat this exercise up to 21 times.
- To relax, you go into the driver position.
- Sit down, put on my legs, my arms are placed on the knees, his head resting on his chest.
Effect
The fourth yoga stretches in turn the upper body and strengthens the back and buttocks muscles.
5th Yoga Exercise - Mountain
exercise instructions- Put yourself placed on the abdomen, the feet are. The hands are placed on the chest next to the upper body.
- Raise the upper body (yoga practice - asana cobra). Breathe it out.
- With the inhalation of the Po is stretched upward. The chin is pulled slightly toward the chest.
- When you exhale, return into the cobra position without the body lay.
- Repeat this exercise up to 21 times.
- For relaxation sets you down on your stomach, one arm outstretched and the head to put on the same side of the leg is stretched, the other leg is bent.
Effect
The fifth yoga stretches the abdominal and leg muscles.
6th Yoga Exercise - Sexual Energy
The sixth Yoga Exercise (Uddiyana bandha) is optional and should only be practiced with sexual abstinence. In addition, you should already 1 year of experience with the 5 yoga exercises have. An excess of sexual energy is needed.
exercise instructions
- Challenge yourself upright, feet hip-width apart. The knees are not locked.
- While exhaling, one bends forward - exhale completely.
- Align yourself to breathe without, hands on hips and the shoulder so pushed upward. The belly is retracted thereby further.
- Stop after a few seconds, air is inhaled through the nose. Then exhale through the mouth and the hands hang loosely leave.
- Breathe some quiet time.
- Repeat the exercise about 3 times.
Effect
Through the practice should be taken of the sexual energy into Root Chakra.
Books about Yoga Exercises
 
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