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HATHA YOGA - LESSON 1

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Pose 1 - Sarvangasan (The shoulder stand)

Make sure you have a blanket or thin matting on the floor.

1. Raise yourself up on to your shoulders with the help of your arms. Tuck your chin into your chest while doing shallow but regular breathing.

2. Concentrate on the 5^th chakra in the throat the thyroid and the parathyroid gland. Visualize light covering the throat area.

3. You will see by the picture on the page that you want to attain a completely vertical posture with feet pointing heavenward.

4. Push the center of your back right in over your chin so that you can throw your hips in true vertical. This way the legs will rest comfortably as on a fulcrum.

5. Keep very still. Do not sway about. Keep concentrating on the throat chakra. Hold this pose for as long as you are comfortable and love doing it.

6. When you feel you know the pose well, then for half the time you are here, pull the toes in a downwards position towards the forehead, so that you can do a gentle stretch to the Achilles tendon and the hamstrings.

7. This pose is doing a number of things, primarily bringing blood to the thyroid glands, secondarily it is, by sheer weight of the body, compressing each of your vertebrae, thus allowing blood to course through those areas and cleanse any toxins from your spine.

8. Very slowly, to finish this exercise, let the feet be drawn towards the floor behind your head, so that you now stretch the spine allowing the toxins to be released for the spine.

9. The time you do this posture is entirely up to you. You must LOVE doing this posture and you must be comfortable. As time goes by, you can sustain this posture for long periods in total stillness and LIGHT! 

Do It!

Let's move on to:

1. The Introduction to Hatha Yoga Lesson 1

2. Pose 1: Sarvangasan (The shoulder stand) - you are here

3. Pose 2: Sethu Bandhasan (Bridge Pose)

4. Pose 3: Kama Peedasan (Ear-Knee Pose)

5. Pose 4: Swing Pose

6. Pose 5: Padmasan Pose (Lotus Pose)

7. Pose 6: The Relaxation Pose

Return the very beginning of lesson 1.

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