Body energies, yoga/chakra exercises, Benthe Ploug

Sun Salutation

Preparation

Before you begin to perform the physical exercises, you place yourself flat on your back so you neither lie too hard or too soft, best on a thin carpet. Close your eyes then, pull your chin slightly toward your chest so your neck will be long, tip the pelvis, so loin lies the most on the ground. Lie like this until the breath is calmed. Prepare for working with chakra exercises and try to focus on this. Concentrate on what's happening in your body and your psyche. Keep therefore your eyes closed during all the exercises, unless otherwise indicated. In this way it is easier to feel what happens and you're not inclined to overburden the body.

Follow the breathing as it takes place in and out through the nose. Use between 1-5 minutes for this. Then do the sun sun salutation 3 to 10 laps.

Sun Salutation

Stand up and create good contact to the ground. The eyes must be closed. Breathing takes place only in and out through the nose.

1st position

Place your hands in a greeting gesture in front of the chest, palms against each other, fingers pointing up and thumbs pressed slightly toward the sternum. Stand a while and feel yourself.

2. position

At a deep breath out the arms are stretched up over and behind your head while you sway heavily, so the stomach shoots forward. Stand with bated breath for a few seconds.

Drawings: Lisbeth Frimer

3. position

Bend your body forward on an exhalation, so your palms go to the floor beside your feet. Bend your knees slightly if possible. Hold the position a few seconds.
 

4. position

In the next breath in move your right leg backward, so your toes and knee are on the ground. Get up on your fingertips and sway your upper body backwards. The head should be facing up towards the ceiling. Hold the position a few seconds.




 

5. position

On the next exhalation out the left leg backwards, stretch the knees so that the bottom points up towards the ceiling. Both the palms and soles should be on the floor. The body is now a great angle. Hold the position a few seconds.



 

6. position

Hold your breath while the body weight is fed to the forearms, put toes, knees, chest and chin to the floor, so the stomach is lifted slightly off the floor



 

7. position

Inhale and without moving the palms put down your stomach on the floor and lift the upper body by stretching out your arms. The head slightly backwards. Hold the position a few seconds. Then performed the exercise reversed back.
 

8. position

On exhalation lift your stomach, stretch knees and arms, so you again make a big angle. Try to get the whole sole of the foot to the floor. Hold the position a few seconds.




 

9. position

On the next inhalation move your right leg forward so the foot will be placed between your palms. Toes and knee of your left leg are in the floor behind the body. Get up on your fingertips and sway your upper body backwards, your head should be facing up towards the ceiling. Hold the position a few seconds.
 

10. position

Exhale, move left leg forward so that both feet are placed on the floor between your palms, stretch your knees. Hold the position a few seconds.
 

11. position

Inhale and move your arms stretched out in front of the body and backwards, so your stomach is pushed forward, back sways heavily. Hold the position a few seconds.
 

12. position

I starten kan Solhilsen indøves uden at lære åndedrættet. Ved alle positionerne gælder det, at vejret trækkes ind og holdes, når hovedet vender op ad mod loftet. Luften skal være ude og vejret holdes ude, når hovedet vender ned ad mod gulvet.

Finally lower your arms, at exhalation hands down in greeting position in front of the chest.
This represents half a round. A full round is done by moving the left leg backwards by the fourth position and the left foot is placed between the hands at the 9th position.

Initially greatings to the sun can be practiced without learning breathing. For all positions apply it, the weather is drawn into and held when the head is facing up toward the ceiling. The air must be out and the weather held out, when your head is facing down towards the floor.

 

Solhilsen

Solhilsen kan udføres i et meget langsomt, såvel som i et meget hurtigt tempo. Ved det hurtige tempo skal hver position afløses af den næste, således at der opstår en hurtig glidende bevægelse. Eksperimenter med øvelsen og find frem til, hvornår du får udbytte af henholdsvis den langsomme som den hurtige udgave.

Virkning

Solhilsen er meget effektiv til at holde kroppen i fin fysisk stand. Rygsøjlen holdes smidig ved at bevægelserne veksler mellem at bøje kroppen fremover og bagover, ligesom musklerne på kroppens for- og bagside strækkes igennem. Kredsløbet styrkes og vejrtrækningen bedres. Når øvelsen udføres hurtigt sættes pulsen yderligere i vejret.

Mennesker, som ikke udfører andre fysiske øvelser end denne, har fortalt mig at deres mave-tarmfunktion er blevet normaliseret, migræne ophørt, rygsmerter forsvundet, øget vitalitet indtrådt.

Under alle omstændigheder er Solhilsen anbefalelsesværdig at udføre for at opvarme muskulaturen inden chakraøvelserne.

Greatings to the sun
Greatings to the sun can be performed at a very slow, as well as a very fast pace. At the rapid pace each position are replaced by the next, so that there is a quick sliding motion. Experiment with this exercise and look forward to when you get dividends, respectively, the slow as the fast version.
Effect
Greatings to the sun is very effective to keep your body in excellent physical condition. Spine kept smooth by the movement alternates between bending the body forward and backwards, like the muscles in your body front and back stretch through. The circuit strengthened and breathing improve. When exercise performed quickly put pulse further increased.
People who do not perform other physical exercises than this, has told me that their gastrointestinal function has been normalized, migraine cessation, back pain disappeared, increased vitality occurred.
In any event, greatings to the sun recommendable to perform to warm up muscles before chakra exercises.

Tegninger: Lisbeth Frimer