TONING, SEDATING AND STRETCHING EXERCISES

1. Toning:

TONING EXERCISE

Raise your arms while you inhale through the nose and extend your legs .

Raise and separate your arms above your head and lower them again, while you exhale the air through your mouth and bend your knees while keeping your spine straight. It is important to be aware of the regenerating and revitalizing power of oxygen as it gets into your body.

 

 

 

 

 

Tonificacion

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Sedation:

 SEDATING EXERCISE

Inhale through your nose while you raise your arms along the sides of your body.

Place your hands on the upper part of your head and while exhaling through your mouth, lower your arms through the front and relax your face, shoulders, chest, abdomen and lower back muscles, to get rid of stress. While your arms are hanging, down, visualize a water stream or a light beam that cleans you all over.

 

 

 

 

 

Sedación

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3. Stretching:


BACK STRETCHING AND RELAXING EXERCISE

There are two parts to this exercise:In the first part, arms are stretched as if you were trying to touch the ceiling, and your knees as well as the back vertebrae located in the lumbar, dorsal and cervical areas are stretched, while you inhale through your nose.In the second part you expel air through your mouth while gradually relaxing your knees and your lumbar, dorsal and cervical areas, and let your head and arms hang freely.

 

 

 

 

 

Estirar-espalda

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


THE BEAR

Warm-up and Relaxing Exercise.

Loosen your joints and eliminate tension.

While keeping your back straight, and using your backbone as an axis , drop one arm and then the other one, letting them balance freely to one side and then to the other.

 

 

 

CRANE POSITION

                        For the balance and strengthening of legs.

 

 

These exercises are shown here by a teacher who has dedicated many years to the practice of movement and to the gradual strengthening of the whole body. We beg you to listen to your body and perform these exercises with prudence, applying them according to the conditions of the practitioner, never letting your body make efforts beyond its possibilities.