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Yoga Ασκηση

Η σταση της Γατας

Cat Pose (Bidalasana)

Στα αγγλικα:
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga Asana practice. The alignment of your center depends on the positioning of your pelvis. Therefore, think of your hip positioning as the center of each Pose. This is important because your [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]spine[/FONT][/FONT][/COLOR][/COLOR] is the most significant line of energy in every pose and because the way your spine elongates from your center depends solely on which way your pelvis is turning. If your sacrum is tilted forward (Dog tilt), your spine will project forward before beginning its upward ascent, increasing the curve of your lower back. If your sacrum is tilted backward just like in the Cat tilt, your spine will project backward, rounding your lower back. Every Yoga Pose involves positioning your pelvis in either "cat tilt," "dog tilt," or "neutral"--or in moving toward one of these. In most Yoga Poses, only one of these choices is appropriate.

Cat Yoga Pose (Bidalasana)

1. Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.

2. As you wait for the inner cue, do not sag into your shoulders (photo 1). Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders (photo 2). Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.

Cat Tilt

3. When you are ready to begin, breathe in deeply. As you exhale, turn your hips into "Cat Tilt" (photo 3). Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

Dog Tilt

4. As you inhale, turn your hips into "Dog Tilt" (photo 4). Do this by releasing the grip of the buttocks, reversing the tilt of your pelvis, and curving your spine into a smoothly arched backbend. The pubic bone will move backward through the legs, the sitting bones will turn upward, and the sacrum will change its angle.

5. Keep the navel backward toward the spine as you do this, and continue pressing downward into your hands to lengthen the arms and stay lifted out of the shoulders. Lift your chest away from the waist, lift your head, slide the shoulder [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]blades[/FONT][/FONT][/COLOR][/COLOR] down your back, and either gaze at a point on the floor in front of you or upward toward the ceiling - or close your eyes and immerse yourself in the way this feels.

6. Feel the flow of the curve. Increase the curve by tilting your pelvis more and moving the spine deeper into your back, bringing the curve up your back. Do this without sagging into the shoulders. Arch the full length of your spine to its maximum.

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The Cat Pose loosens your back and spine. It also stretches the front and back of your body and frees your neck and shoulders. Doing the Cat Tilt elongates your back muscles and makes your abdominal muscles contract while performing the Dog Tilt makes your back muscles contract as the abdominal muscles stretches. Doing the Cat and Dog Pose benefits [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]your [/FONT][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]health[/FONT][/COLOR][/FONT][/COLOR][/COLOR] by stimulating spinal fluid and the digestive tract, and by improving circulation through the spine and core. The Cat Pose is also beneficial in [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]managing [/FONT][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]stress[/FONT][/COLOR][/FONT][/COLOR][/COLOR].

If you have any difficulty doing this exercise, you may place a folded [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]Yoga [/FONT][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]Blanket[/FONT][/COLOR][/FONT][/COLOR][/COLOR] under your knees to protect you from pressure or [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]pain[/FONT][/FONT][/COLOR][/COLOR]. Caution must be observed if you suffer from any chronic or recent [COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]Back [/FONT][COLOR=blue! important][FONT=Trebuchet MS,Arial,Sans-Serif]pain[/FONT][/COLOR][/FONT][/COLOR][/COLOR] or injury.

This article was contributed by: www.cyberastro.com and www.movingintostillness.com

Marjariasana :​

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[FONT=TrebuchetMS+1+1]Στάση της
Γάτας[/FONT], [FONT=TrebuchetMS+1+1]Χαμογελαστή[/FONT]. [FONT=TrebuchetMS+1+1]Με
χέρια και μηρούς
κάθετους[/FONT], [FONT=TrebuchetMS+1+1]τραβήξτε τους
γοφούς προς τους
μηρούς[/FONT], [FONT=TrebuchetMS+1+1]ανοίξτε τον
θώρακα μπροστά[/FONT], [FONT=TrebuchetMS+1+1]ώμοι
πίσω[/FONT], [FONT=TrebuchetMS+1+1]λαιμός μακρύς[/FONT].​

[FONT=TrebuchetMS+1+1]

Νιώστε να μακραίνει το
μπροστινό μέρος του
κορμού από το ηβικό
οστό έως το πηγούνι​

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[/FONT].​

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Κοιτάξτε ψηλά​

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[/FONT],​

[FONT=TrebuchetMS+1+1]

εισπνεύστε​

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[/FONT], [FONT=TrebuchetMS+1+1]χαμογελάστε[/FONT]!
8. Στάση της Γάτας,​

[FONT=TrebuchetMS+1+1]

Θυμωμένη​

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[/FONT]. [FONT=TrebuchetMS+1+1]Σπρώξτε τα
χέρια στη γη[/FONT], [FONT=TrebuchetMS+1+1]τραβήξτε
το κεφάλι προς το ηβικό
οστό[/FONT], [FONT=TrebuchetMS+1+1]κυρτώστε όσο
μπορείτε [/FONT][FONT=TrebuchetMS+4+1,Italic]όλη [/FONT][FONT=TrebuchetMS+1+1]τη πλάτη[/FONT],​

[FONT=TrebuchetMS+1+1]

τραβήξτε μέσα και ψηλά
την κοιλιά​

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[/FONT]. [FONT=TrebuchetMS+1+1]Νιώστε να
μακραίνει το πίσω μέρος
του κορμού από τον
κόκκυγα έως τη βάση του
κρανίου[/FONT]. [FONT=TrebuchetMS+1+1]Εκπνεύστε[/FONT].​

[FONT=TrebuchetMS+1+1]

Φανταστείτε ότι εκπνέετε
κάθε ένταση από την
πλάτη στο ύψος του
στομάχου​

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[/FONT].​

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Επαναλάβετε αρκετές
φορές​

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[/FONT], [FONT=TrebuchetMS+1+1]ξεκινώντας την
κίνηση από την αλλαγή
κλίσης στη λεκάνη[/FONT].
* [FONT=TrebuchetMS+4+1,Italic]Αρχικά δώστε προσοχή
στη σωστή εκτέλεση της
κίνησης[/FONT], [FONT=TrebuchetMS+4+1,Italic]μετά στην
εναρμόνιση της αναπνοής
και τέλος στην συνολική
αίσθηση της ροής της
κίνησης[/FONT].​

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Tiger Pose (Vyaghrasana)

Vyaghrasana is an Indian translation for Tiger pose. This is called so as it simulates the stretching movement made by a tiger as it wakes up from deep sleep. You can learn this asana as below:

RoutineBenefitsBreathing PatternConsciousnessRoutine:

• This is the most important asana for females among Vajrasana series.
• Get in Vajrasana pose.
• Set yourself in the cat stretch pose.
• Maintain equal distance between the knees and hands.
• Hold the arms straight and keep the eyes open.
• This is the primary position.
• Inhale deep.
• Slowly raise the right leg towards the back when it gets parallel to the back.
• Then raise the lower knee and bring it towards the head.
• Turn the neck towards the back.
• The sole gets towards the back.
• Balance the body in this pose.
• Keep the eyes open and bring the consciousness between the eyebrow centers.
• Place any soft matter if you realize any knee pain.
• Exhale and bend down the neck and the right knee.
• Bring the right knee between the arms and attempt to touch the nose.
• Raise the back upwards.
• Hold yourself in this pose for a while.
• Place back the leg near the knee and straighten the neck.
• Similarly repeat this with the left leg and complete the cycle.
• Initially practice this five times and slowly increase it.

Breathing Patterns:

• Inhale when you raise the leg from behind towards the back.
• Exhale out when you touch the leg with the nose.

Consciousness:​

• Physical - on the breathing and physical movement.
• Spiritual - on Svadhishthan Chakra.
  

Benefits:

• Tones the spinal nerves.
• Relaxes the sciatic nerves.
• Relives sciatica.
• Loosens up the legs.
• Tones up the vaginal passage after the child delivery.
• Stretches the abdominal muscles.
• Promotes digestion.
• Stimulates blood circulation.
• Reduces weight from the hips and thigh.

9. Vyaghrasana :​

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[FONT=TrebuchetMS+1+1]Στάση της
Τίγρης[/FONT], [FONT=TrebuchetMS+1+1]Μαζεμένη[/FONT].​

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Εισπνέοντας πλησιάστε το
δεξί γόνατο στο κεφάλι​

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[/FONT].​

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Στην κίνηση της Τίγρης​

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[/FONT], [FONT=TrebuchetMS+1+1]ο
κορμός λειτουργεί ακριβώς
όπως στην κίνηση της Γάτας[/FONT].​

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Το πόδι θα ακολουθήσει την
αλλαγή θέσης της λεκάνης​

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[/FONT].
10. Στάση της Τίγρης, Απλωμένη.​

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Εκπνέοντας απλώστε το
σώμα από το κέντρο του
μετώπου μέχρι τα δάκτυλα
του δεξιού ποδιού​

​

[/FONT]. [FONT=TrebuchetMS+1+1]Εκτείνετε[/FONT],​

[FONT=TrebuchetMS+1+1]

τεντώστε​

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[/FONT], [FONT=TrebuchetMS+1+1]πρώτα μακριά και
μετά ψηλά[/FONT]. [FONT=TrebuchetMS+1+1]Επαναλάβετε
όσες φορές επιθυμείτε και
μετά κάνετε άλλες τόσες με
το αριστερό πόδι[/FONT].
* [FONT=TrebuchetMS+1+1]Φανταστείτε ότι
εισπνέοντας γεμίζετε σαν
σφαίρα φωτός και
εκπνέοντας αφήνετε ακτίνες
να κυλίσουν[/FONT], [FONT=TrebuchetMS+1+1]μέσα και πέρα
από το τεντωμένο πόδι και
την κορυφή του μετώπου[/FONT],​

[FONT=TrebuchetMS+1+1]

προς τον ουρανό​

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[/FONT].​

*​

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[FONT=TrebuchetMS+4+1,Italic]Πόνος η ενόχληση σημαίνει
απότομο μπλοκάρισμα
ενέργειας στην περιοχή[/FONT]. [FONT=TrebuchetMS+4+1,Italic]Όσο
εκτείνετε[/FONT], [FONT=TrebuchetMS+4+1,Italic]τόσο πιο άνετα θα
δουλεύετε τόσο στο φυσικό
όσο και στο ενεργειακό
επίπεδο[/FONT].​

Σημείωση: Το μήνυμα αυτό γράφτηκε 18 χρόνια πριν. Ο συντάκτης του πιθανόν να έχει αλλάξει απόψεις έκτοτε.