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HATHA YOGA - LESSON 3

About Lesson 3

To begin this third set I will start you out on a 30 second vibratory motor exercise. Your whole body will be vibrating with energy.

Stand with legs slightly apart, arms at your side. Take a deep full triple breath. This is done by expanding the lower abdominal muscles while inhaling, then expand the rib cage outwards, then inhale completely up into the upper chest. This is the full triple Yogic breath.

All Yogic breathing should be practiced like this. In the beginning take this breath in as comfortably as you can and then hold it.

Now begin to curl the toes under and tense them, gradually tensing the ankles then the calves (without releasing your previous tensions), then the thighs, the hips and the buttocks, the stomach muscles, the small of the back, the hands and arms at the same time, then the chest and pectorals and back. Then tense the neck and the entire chin and face and ears. The whole body should be just vibrating like crazy. This whole pose should take no longer than 30 seconds.

Now release the breath and relax by shaking loosely the arms and legs. Repeat three times. No more than three times.

Now you are ready for lesson three.

If you have the time, start from the very beginning of lesson one right up to this point and then carry on with the next few postures.

Please read and view this whole lesson before practicing this lesson

Disclaimer: There are inherent risks in doing any form of stretching. Please consult your doctor prior to practicing Hatha yoga if you have any concerns.

Let's review what is new in Lesson 3:

1. Lesson 3 Overview

2. Pose 11: Ardha Maisendrasan (Spinal Twist)

3. Pose 12: Mayoorasan (The Peacock Stand)

4. Pose 13: Kakasana (The Crow Pose)

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