Therapeutic yoga
(BAI 4) yoga trị liệu
Clasp your
hands.. spine and neck relaxed, gently close your eyes, for one minute relax
your body and mind while observing the natural breath.. forget everything..
bring your whole attention to the breath, inhale slow and soft, exhale slow and
soft
***********************************************************************
Slowly open your eyes, inhale.. now slowly bring your hands up in side, join
your hands, exhale bring to heart center, close your eyes.. Namaste !.. welcome
to therapeutic yoga, this yoga is for all beginners and old people to realease their
pains from their joins and muscles.
Inhale.. bring your arms up, exhale.. bring your arms down.
now slowly
realese your legs, stretch your legs forward... shake your legs, feet a part
about 2feet, now place your hands back,
fingers facing out, spine & neck relaxed. now slowly inhale chin up, drop
your head back.. relax your neck, exhale slowly chin down.. touch your chin on
the color bone. Inhale.. up, exhale.. down, inhale.. exhale, inhale..exhale,
last inhale up,
hold your breth as long as you can. hold 5..4..3..2..1.. exhale
chin down, touch your chin on the color bone.. 5.. hold the breth out.. 4... 3.. 2... 1..
Inhale center, look forward.. exhale.. now
slowly turn your face right, inhale center.. exhale left, inhale.. exhale,
inhale.. exhale, inhale.. exhale, inhale.. exhale,inhale.. exhale, inhale..
exhale, last inhale center.. exhale slowly turn your face right, look right or
look at the corner of the room 5..4..3..2..1, inhale center.. exhale left
5..4..3..2..1. inhale center.. exhale.. now slowly bend your neck right and try
to touch your right ear on the right shoulder. inhale center.. exhale left,
ihale ce
nter..exhale right, inhale center.. exhale left, ihale center..exhale
right,inhale center.. exhale left, ihale center..exhale right,inhale center..
exhale left, ihale center..exhale right,inhale center.. exhale left, inhale
center..exhale right, inhale center.. exhale left, inhale center.. last exhale
right, touch your right ear on the right shoulder, if you can close your eyes
& relax your neck 5...4...3...2...1, inhale center...exhale left
5...4....3....2....1, inhale center.
Now neck
rotation, exhale chin down, touch your chin on the color bone, now slowly turn
your face right...back...left...down, inhale while going up, exhale while
coming down...3.....4.....5.....6.....7....8 chin down, now reverse..
left...back...right...down, inhale up, exhale down, 6.....5.....4.....3....2.....1
chin down, inhale center...ehale slowly bring yor arms forward and shake your
wrists, relax your wrists and stretch your arms forward, Eelbows straight, open
your palms facing out, inhale.. spine & neck straight and relaxed .. exhale
now slowly bend your wrist down, inhale up...exhale down, inhale...exhale,
inhale...exhale, inhale stretch your fingers...exhale, last inhale... stretch
your fingers, eEelbows straight, palms facing out 5...4.....3.....2.....1,
exhale... bend your wrist down 5....4....3.....2....1, inhale up now stretch
your fingers, open your fingers out, exhale now fold your thumb then fingers,
inhale stretch..focus... exhale, inhale.. exhale, inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, last inhale.. stretch your
fingers..open all the fingers...focus...5....4....3.....2.....1, exhale now
fold your fingers and rotate your fingers in to out
1....2.....3.....4.....5.....6......7......8, reverse
8...7....6.....5....4......3....2....1 exhale bring your hands down, role back
your shoulders..relax your shoulders...from front to back.
Now keep your
feet a bit closer, again keep your hands back for support, inhale.. now slowly
stretch your toes out, exhale fold your ankles back, inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, two
more...inhale...exhale, inhale...exhale, come on last inhale... stretch your
toes out... knees staright.. hold 5...4....3....2....1, exhale.. fold your
ankles back... tighten your thigh muscles and sim bone muscles, there should
form a gap between the mat and the heels 5....4.... heels up 3....2...1, drop
your heels and rotate your ankles in clock wise direction
1...2....3....4.....5.....6....7...8, reverse
8...7....6....5....4....3....2....1, inhale center... exhale shake your legs,
feet together, bring your hands fwd shake your wrists.
Now slowly
fold your right knee up... hug your right inner thigh... catch your opposit eelbows
if you can...if you cannot catch your wrist or interlock your fingers and catch
your thigh, inhale open your shoulders... raise your calf parellel to the
ground... exhale rotate 1...2....3....4.....5.....6....7....8, reverse
8...7....6....5....4.....3.....2....1 exhale down, inhale open shoulders...
raise your leg up... stretch your knee and stretch your toes out... chin up,
exhale down, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, last inhale... knee straight, toes out... chin up, if you
cannot catch like this 6....5....4...open shoulders...3....2....1, exhale drop
your right foot, stretch your leg fwd... shake your leg up and down. Now fold
your leftknee up...hug your left inner thigh...catch your opposit eelbows…inhale
raise your calf pareellel to the floor...exhale rotate in clockwise direction
1...2....3....4....5....6....7....8, reverse
8....7.....6.....5....4.....3.....2.....1, exhale down... inhale open shoulders
and stretch your leg up... knee straight...toes out, exhale down,
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale, come on
last inhale.. knee straight...toes out...chin up... 6..look at the
toes...5....4....3.....2.....1, exhale... stretch your leg fwd... shake your
leg up and down.. relax your thigh. Now fold your both knees...hug your inner
thighs, if you can.. catch your opposit Eelbows...if cannot catch your wrist...
bring your feet a bit in...and slowly inhale... open shoulders and try to raise
your both legs up as much as you can... if you can stretch your knees and toes
out... exhale down, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, come on last.. inhale knee staright.. toes
out... open shoulders 6....5...chin up...4....3....2.....1, exhale slowly
down...and stretch your legs fwd...shake your both
legs....
Feet a part... now to relax your spine... inhale
slowly bring your arms up shoulder level... open your palms facing out...exhale
now slowly twist your spine left...catch your left big toe... open shoulders
and look back... inhale center...exhale right... inhale center.. exhale,
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale,
inhale...exhale, last inhale... exhale.. catch your big toe...open shoulders..
look back... dynamic spinal twist 6....5.....4.....3.....2.....1, inhale
center... exhale 6....5....4....3.....2.....1, inhale center... exhale bring
your arms down... shake your legs... feet together... inhale bring your arms
up... now to stretch & relax your spine... exhale slowly bend fwd... catch
your ankles/ heels or toes... drop your Eelbows...try to drop your head on the
knees or sim bone... inhale
up... exhale, inhale...exhale, inhale...exhale,
inhale...exhale, inhale...exhale, last inhale.. exhale.. catch your ankles or heels
or stretch your arms... it stretches your spine and relaxes your spine
5....4.....3.....2....1, inhale up.. exhale... now slowly bring your arms fwd
to shoulder level.. stretch your index fingers.. catch your both big toes with
index fingers.. lock.. with in
dex and thumb, open your spine and shoulder.. now
slowly inhale.. pull your right big toe closer to the right ear...exhale down..
inhale left... try as much as you can.. exhale, inhale...exhale,
inhale...exhale, inhale...exhale, inhale...exhale, one more inhale...exhale,
inhale...exhale, last inhale... try as much you can.. if you can look fwd..
5....4.....3....2.....1, exhale.. sstretch your right leg fwd... inhale left
leg... if you can look fwd.. 5...4...3...2...1.. exhale, stretch your leg
fwd...shake your legs.
Now fold your
knees... sit in Diamod pose.. if you cannot sit in easy posture is also okay..
inhale now slowly bring your arms up.. Eelbows straight... open shoulders..
exhale.. now slowly drop drop your right hand and slowly drop your right Elbow
beside your hip... stretch your left arm...open shoulders... look fwd.. inhale
center... exhale left, inhale center...exhale right, inhale center... exhale left, inhale
center...exhale right, inhale center...
exhale left, one more inhale center...
exhale right, inhale center...exhale left,
inhale center... exhale right, inhale center...exhale left, come on
last inha
e center exhale drop your Elbow
closer to the hip or buttock 6...5...4....3....2....1, inhale center.. exhale
left 6...5....4....3.....2....1, inhale center... exhale.. bring arms dowm..
take your arms back...interlock your fingers.. open your shopulders.. chin up..
inhale.. exhale ..now sllowly bend fwd.. drop your fore head on the floor..
open shoulders... inhale... drop your hands back.. open shoulders... chin up..
exhale... inhale... exhale, inhale... exhale, inhale... exhale, inhale...
exhale, inhale... exhale, inhale... exhale, inhale... exhale, come on last
inhale... place your hands back.. open shoulders.. chin up.. hold your breath
if you c
an.. 5...4...3....2....1, exhale slowly bend fwd... drop your fore head
on the floor... open shoulders.. 6...5....4.....3....2.....1, inhale up..
exhale realse your hands.. shake your wrists.. and now slowly release your
legs... stretch your legs fwd... shake your legs..
Now fold your
knees up... feet a part about one foot.. and push your buttocks up.. sit in
squatting pose... squat.. open your knees.. place your elbows inside of your
both knees.. open your knees out as much as you can... and join your both hands
at heart center.. open shoulders... look straight.. now slowly inhale... slowly
stretch your arms up... knees out...exhale.. in the same position slowly bend
fwd as much as you can... knees out.. now slowly bring your hands heart
center.. look straight.. inhale up.. if you can open shoulders and chin up...
exhale... center...inhale... exhale...and center, inhale... exhale... center,
last inhale Eelbows straight...open shoulders.. chin up..
6....5....4.
...3.....2....1, exhale.. keep your arms parellel to the ground..
if you can.. look fwd or look down 5...4 hip down....3....2....1... heart
center.. open shoulders.. knees out... close your eyes
5....4.....3.....2.....1... slowly open your eyes.. now drop your hands on the
ground.. slowly drop your knees... stand on your knees.. now slowly stretch
your right leg out right side.. right toes facing fwd.. not out... in... inhale
now slowly bring your arms up.. exhale.. bend right as much as you can..inhale
center...exhale right, inhale center... exhale, inhale...exhale, inhale...
exhale, inhale... exhale, inhale... exhale, inhale... exhale, come on last
inhale... exhale.. bend right... catch your right ankle or right heel... open
shoulders.. look fwd... if you can look up..6...5....4.....3.....2.....1...
inhale center... exhale slowly bring your arms down and drop your right knee...
now slowly stretch your left leg left side... toes facing fwd...left thigh 90
degrees... inhale slowly bring your arms up.. exhale... slowly bend left..
inhalecenter...exhale left.. inhale...exhale, inhale... exhale, inhale...
exhale, inhale... exhale, come on last.. inhale... exhale... catch your ankle
or heel.. try to keep your toes facing fwd.. open shoulders...if you can look
up..6...5...4....3.....2....1... inhale center... exhale.. drop your left
knee...and now slowly drop your hands...push your hip back... child pose
...relax for 10seconds.. drop your elbows.. lose your shoulders and
spine...********************************************************************** Inhale...
now slowly push your hip fwd come to cat pose... and slowly slide your hands
back and stand on your knees... now stretch your right leg fwd... place your
both hands on your hip... inhale..now slowly push your hip down... open shoulders...if
you can look up.. or look fwd... exhale... slowly push your hip back.. knee
straight... drop your hands...touch your fore head on the knee or sim bone if
you can... inhale hip down..look up.. exhale hip back... head
down..ihale...exhale, inhale... exhale, inhale... exhale, come on last
inhale... hip down...open shoulders.. place your hands on your waist.. if you
can look up... it stretches your thigh and relaxes your thigh...
6...5....4....3.....2.....1....exhale...push your hip back.. keep your knee
straight... touch your fore head on the knee or sim bone... if you can right
toes down... if cannot toes up...no problem...6....5....4....3....2......1....
inhale center... exhale drop your right knee... now stretch your left leg
fwd... place your hands on your waist... inhale...push your hip down...open
shoulders.. if you can look up... exhale... now slowly push your hip
back...drop your hands...keep your left knee staraight... try to touch your
fore head on the knee or sim bone if you can....inhale...hip down...look up..
exhale...hip back...head down.. inhale... exhale, inhale... exhale, inhale...
exhale, inhale... exhale, come on last..inhale... hip down...open
shoulders...look up...6...5....4.....3....2.....1....exhale hip back... knee
straight...head down..6...5....4....3.....2.....1... inhale center...exhale
drop your left knee...now slowly drop your hands...push your hip back... child
pose... relax for few seconds..
***************************************************************
Inhale... now
slowly push your hip fwd..cat pose.... Eelbows straight...knees a bit
closer...not together... inhale..open shoulders.. lower your spine...chin up..
exhale...close your shoulders...roll your spine up.. touch your chin on the
color bone... inhale open shoulders..chin up.. exhale...inhale... exhale,
inhale... exhale, inhale... exhale, two more... inhale... exhale, i
nhale...
exhale, come on last...inhale..fully open your shoulders... lower your
spine...chin up... it stretches and relaxes your spine... hold...6....5...keep
smile...4....3.....2.....1.... exhale close your shoulders...suck your belly
in... touch your chin on the color bone...5....4.....3.....2.....1...inhale
center.. exhale...now slide your hands back... and stand on your knees again...
Inhale bring
your arms up...Eelbows straight... open shoulders...keep your toes and heels
up.. exhale now slowly take your right hand back... drop your right hand on
your right heel...align your shoulder...left arm up 90 degrees.. if you can
slowly stretch your rig
ht toes out... hold...6... half camel
pose...5...4....3....2.....1.... inhale up.. exhale slowly take your left hand
back... drop your left hand on your left heel...if you can stretch your toes
out...6....5.....4.....3.....2.....1... inhale up...exhale .. now take your
both hands back... drop your both hands on your both heels.. keep your heels
up... if you can stretch your toes out...push your hip more fwd... arch back...
look up...if you can look back...6....5.....4.....3.....2.....1....inhale up...
exhale push your hip back... child pose... relax your spine for
10seconds..**************************************************
Inhale now
slowly slide your hands back come to diamond pose...exhale stretch your legs
fwd...shake your legs... now one therapeutic excercise for your abbs..feet a
part about 2 feet...and slowly bring
your arms fwd... inter lock your fingers.. stretch your index fingers out...Eelbows
straight..open shoulders.. inhale slowly go back as much as you can.. open
shoulders...chin up..hold 6...5...4...3....2....1.. exhale now slowly bend left
side and touch your left big toe...then slide your fingers on the ground...
touch your right big toe... inhale go back.. exhale fwd... grinder pose..inhale
back... exhale, inhale...exhale, inhale...exhale, inhale...exhale, inhale
back.. exhale, one more... inhale back... exhale, last.. inhale back...
hold...again open shoulder... 5...4....3....2....1... now opposit direction...
exhale... bend right..touch your right big toe... slide your fingers...touch
your left big toe...inhale back...exhale fwds...inhale back...exhale fwds,
inhale back...exhale fwds, inhale back...exhale fwds, inhale back...exhale
fwds, inhale back...exhale fwds, come on last...inhale back..open shoulders...Eelbows
straight.. chin a bit up...6....5.....4.....3....2.....1... inhale center...
now open hands... palms facing fwd... inhale open shoul
ders... exhale slowly
twist your spine right drop your hands back... try to touch your fore head on
the floor... inhalecenter...exhale left, inhale center...exhale right, inhale
center...exhale left, inhale center...exhale right, inhale center...exhale
left, come one last inhale center...exhale... hold...Eelbows up.. drop your
fore head on the floor...5....4......3.....2.....1...inhale center...exhale
left... 5....buttocks down...4....3....2....1...inhale center... exhale bring
your arms down... now slowly lay down on your back.. feet together...now open
your arms shoulder level... palms facing up.. inhale...exhale...hug your right
knee..touch your fore head on the knee...inhale open... stretch... exhale...
inhale...exhale, inhale...exhale, inhale...exhale, inhale...exhale come on
last inhale ...exhale hug your right
knee..touch your fore head on the knee..5....4....3....2....1.. inhale open...
exhale hug your left knee... inhale open... exhale left..., inhale...exhale,
inhale...exhale, last inhale... exhale hug your left kneee...touch your fore
head on the left knee... 5...4....3......2.....1..(here
we can hug alternate knees also.. no problem) inhale open...now exha
e
fold your both knees,..hug your both knees..catch your wrists or if you can
catch your opposit Eelbows...touch your fore head on the
knees..hold...5.....4.....3....2.....1.. inhale open your arms shoulder
level...knees should be in the same position... palms facing down... exhale...
now slowly drop your knees right...turn your face left.. inhale center...exhale
d
rop your knees left..turn your face right... inhale center...exhale right...
inhale center...exhale left, inhale center...exhale right...hold... knees down,
shoulders down...5....4...3....2.....1... inhale center...exhale..drop your
knees left..turn your face left...5....4......3.....2.....1...inhale center...
exhale stretch your legs fwd... feet a part about 2 feet... and now slowly
bring your arms down closer to the hip...palms facing up... close your eyes..
relax for 3 minutes... drop your body...drop your mind...relax... please do not
move your body...do not open your eyes... corpse pose or dead pose...we are
dead for a while... drop every thing and deeply relax
yourself..****************************************************************************************************
put a good relaxation music here
************************************************************************ slowly
move your fingers and toes... slowly bring your arms up, inter lock your
fingers... keep your feet together...take a deep inhale...stretch your arms
back towards your head... palms facing out...stretch your toes out... stretch
your whole body from fingers to toes... exhale slowly fold your knees up...
place your palms under the neck...and slowly turn your whole body right...
slowly come to sitting posture with the support of your hands.. take
chinmudra.. eye
s remain closed...now 3 times take deep..long..and slow
breathings... inhale deep..long and slow..expand your chest..open your
shoulders...exhale slowly...again inhale deep... exhale slow... once again
inhale deep...exhale slow...now let the breath be normal.. and focus yo
ur mind
at the brow center for few seconds.. now rub your palms until they get
warm...eyes remain closed...now place your palms on your eyes...cover the
eyes.. relax your eyes...slowly open your eyes infront of your palms...look
into your palms....namaste !!.. thank you so much for join my class... have a
nice day... enjoy your day...drink more water...eat
more fruits and
vegetables... do daily meditation before going to sleep.. thank you !
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