Non occorre certo essere un guru per decidersi a fare un po’ di yoga: per chi è alle prime armi, bastano semplicemente abiti comodi, luce soffusa e musica rilassante. Una volta create le condizioni ottimali a srotolare il proprio tappetino, non resterà che iniziare ad assumere, con regolarità quotidiana, poche posizioni basilari: la familiarità con quest’antica e affascinante disciplina orientale, capace di far rientrare in contatto il corpo e la mente, sarà pressoché immediata.

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra della Corona (Sahasrara): mettetevi a quattro zampe, col viso rivolto verso il basso, nella Posizione del Cane a Testa Bassa (Adho Mukha Svanasana). Mantenete la posizione per 10 respiri (ciascun respiro consta di un’inspirazione e un’espirazione) e soffermatevi a sentire il sangue mentre fluisce alla testa e risveglia il Chakra della Corona, che favorisce il potenziamento e il rilassamento del sistema nervoso;

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra del Terzo Occhio (Ajna): adesso, portate le spalle al petto e assumete la Posizione Fetale (Balasana). Concentratevi sul punto a metà tra le due sopracciglia per sentire l’energia del vostro Terzo Occhio, che presiede all’intuizione, alla comprensione e alla creatività psichica;

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra della Gola (Visuddha): Sdraiatevi di schiena e assumete la Posizione del Pesce (Matsyasana). Mantenetela per cinque respiri e concentratevi sulla vostra gola, per riattivare il vostro contatto percettivo col mondo esterno;

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra del Cuore (Anahata): girandovi su voi stessi, sedetevi e incrociate le gambe, assicurandovi che la schiena stia dritta. Chiudete gli occhi e inspirate profondamente, visualizzando l’aria inspirata che “tocca” il cuore, e poi espirate, visualizzando l’aria che allenta la sua “presa” sul cuore. Da ripetere 10 volte, per stimolare le forze più nascoste della vostra interiorità;

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra dell’Ombelico (Manipura): Stendetevi a pancia sotto e assumete la Posizione dell’Arco. Concentratevi sul vostro stomaco, per poi rilassarvi. Da ripetere due volte per risvegliare la considerazione del sé;

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra dell’Osso Sacro (Svadisthana): mentre siete ancora a pancia sotto, rilassate le gambe e stendetele a terra. Posizionate le mani sul pavimento, alla stessa altezza delle spalle, e assumete la Posizione del Cobra (Bhujangasana). Mantenete la posizione per un respiro, concentrandovi sull’osso sacro, poi rilassatevi. Da ripetere due volte, per aumentare il moto della coscienza verso l’esterno, verso la socializzazione;

Fonte: www.wikihow.com
Fonte: www.wikihow.com

Chakra della Radice (Muladhara): questo chakra è quello più propriamente legato all’effettiva consapevolezza del proprio corpo. Giratevi di schiena e rilassatevi, assumendo la Posizione del Cadavere (Savasana). Concentratevi sulla sensazione stessa dell’essere a terra e non muovetevi per due minuti.

Fonte: www.wikihow.com
Fonte: www.wikihow.com

• Una volta finito, rialzarsi lentamente, roteando su se stessi per rialzare il busto. Namasté.

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