Physical Fitness

Anodea Judith's Anodea Judith's Chakra Yoga PDF

By Anodea Judith

Chakra yoga is at the same time a template for transformation and a profound formulation for wholeness. Anodea Judith's Chakra Yoga indicates you the way to target those sacred facilities utilizing particular postures, pranayama (breathing techniques), mantras, imagery, and meditation.

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Hold and breathe. When ready, gently lower yourself to the ground. Repeat. 58 OFFIC E YOGA Full Cobra Practice this stretch if the Beginner’s Cobra is easy, but skip if you have lower back problems. Lie on stomach, hands under shoulders, palms down, elbows in. Lift your head and chest by slowly contracting your lower back muscles. Use your arm strength for support. Breathe deeply and relax. LU NC HTI M E E SCAPE S 59 H E A LT H Y B A C K S T R E T C H E S : Cat Pose Get on your hands and knees to begin each Cat Pose.

36 OFFIC E YOGA ERGONOMICS: Feeling Good! A T – T H E – D E S K R E L A X AT I O N 37 ON THE PHONE: Circling Torso Sit forward with your feet flat on the ground, hands on hips (if you can), and relax your shoulders. Begin to rotate your torso in circles. Explore with your whole body, relax, and breathe. 38 OFFIC E YOGA ON THE PHONE: Feet and Ankles While you talk on the phone, stretch your legs out and rotate your ankles and feet. Notice your attention increase as you stretch. A T – T H E – D E S K R E L A X AT I O N 39 Headache Solution Place your index fingers in the middle and just above each eyebrow, press with your fingers, and hold.

Relax your head and shoulders and take deep full-body breaths. Let everything sag toward the ground while still bent over. Return to standing position by slowly walking hands up legs. A T – T H E – D E S K R E L A X AT I O N 47 Morning Meltdown Stretch Find a quiet spot for this one. Lean facedown over a table. Keep feet on or near the ground. Comfortably breathe and relax. Feel your whole body weight resting on the table. Be gentle with your lower back. A towel or pillow feels good under your midsection.

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Anodea Judith's Chakra Yoga by Anodea Judith

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