Warm Up?

[Guest guest]

Hello,

 

I,m a new member of this list, and planning to start

training KY.

I'd like to know the best recommended wram up before

doing a set of KY.

I used to warm up on climber before doing my set of

Hata or Chi-Kung, and also to build cardio vascular

strength.

Now I´m thinking on leave both, Hata and Chi-Kung to

start on KY as part of the evolution I've had on the

last years.

 

Best Wishes to Everybody

 

Carlos Giacoman

 

 

 

 

 

 

 

 

Photos - Share your holiday photos online!

 

[Guest guest]

Sat Nam Carlos:

 

Of course, always begin by tuning in, by chanting "Ong Namo Guru Dev

Namo" 3-5 times.

 

I like to begin my practice with some pranayam, perhaps:

 

3 minutes of sitali pranayam (inhale through the curled tongue,

exhale through the nose);

 

3 minutes of breath of fire;

 

3 minutes of alternate nostril breathing (inhale through the left,

exhale through the right, inhale through the right, exhale through

the left, repeat)

 

(There are many pranayams to choose from - Gururattan's "Relax and

Renew" has an excellent section with many choices and clear

explanations)

 

Whatever I choose, I find that this helps to center me and prepares

me for yoga (and/or meditation). Gururattan's books provide an

excellent warm-up routine, which consists of:

 

1. Spinal flex in rock pose (sitting on heels), flexing spine back

and forth, inhale forward and exhale back (1-3 minutes)

 

2. Spinal twist in rock pose, hands resting on shoulders, upper arms

parallel with the ground, inhale twist to the left, exhale twist to

the right (1-3 minutes)

 

3. Shoulder shrugs (back to easy pose), hands resting on knees,

inhale and lift the shoulders up, exhale drop them down (1-3 minutes)

 

4. Neck rolls: bring the chin to the chest, rotating the head to the

right smoothly so the ear comes to the shoulder, the back of the head

to the spine, and the other ear to the shoulder. Focus on keeping

the shoulders relaxed, and do it in both directions (1-2 minutes

in each direction)

 

5. Cat-cow: on all fours, knees under hips, hands under shoulders,

arms and legs parallel, inhale and press the stomach toward the

ground as the head arches up, exhale arching the back up bringing the

chin to the chest (1-3 minutes)

 

6(A). Life nerve stretch: both legs straight out, grab toes (or

whatever you can reach with the knees straight), and exhale down

(bend from hips), inhale up (1-2 minutes)

 

6(B). Life nerve stretch: sole of left foot against right thigh, same

motion 1-2 minutes on both sides

 

7. Spread legs wide, grab toes and exhale down to alternate legs,

inhaling up to the center (1-2 minutes)

 

Love & blessings for a new year and a new millenium!

Sadhant

 

PS: We still need aerobic exercise, in addition to our yoga

practice. My personal favorite is another aspect of KY,

called "BreathWalk" - you can find out more about this at:

 

www.breathwalk.com