Attention deficit and difficulty concentrating are critical points of everyday life in the Western world. The commitments follow one after the other, the mind passes from the computer screen, to that of the telephone, to the surrounding world, which presses us and urges us to be more and more reactive to daily stimuli. All these elements, sometimes combined with an unhealthy lifestyle lead us to lose clarity and mental alertness How can Yoga help us?
Yoga stands for balance and stability. Balance of body and mind.
The first time you step on the mat you immediately realize that your body reacts differently to the asanas that are proposed to you, regardless of whether they are easy or difficult to perform. You immediately perceive that focusing your mind on a goal and keeping it anchored there thanks to the breath leads you to improve your concentration.
Practicing consistently helps us to acquire balance in moving on the mat and to bring this inner stability into everyday life.
The sequence we propose is entirely dedicated to the positions of balance that help to strengthen the body, balance its energy and calm the mind, fixing it on a single goal: one's breath and one's well-being.
of the soles of the feet on the ground, activates all the leg muscles from the bottom up and leaves the arms along the body, brings the back to neutral, pushing the coccyx down and inwards, with the chin parallel to the floor . Stay for a few breaths looking for your concentration then get ready for the first position of equilibrium: the tree. left, lift your right foot and bring it to rest on the ankle, tibia or inner thigh, if you are particularly flexible you can also reach the perineum. Bring your hands in prayer in front of your chest and then slowly extend your arms upwards. The palms of the hands are united, find your concentration and your balance, fixing a straight point in front of you, activate the muscles of the abdomen and buttocks, keeping the mind focused on the fixed point in front of you. Stay here for a few breaths, then slowly lower your hands, untie them and repeat everything on the other side.
Bring all the weight of the body on the sole of the right foot, then place the left foot on the ankle, tibia or inner thigh as high as you can, open the knee to the outside and place your hands in prayer in front of the heart, activate the buttocks and extend your arms upward. Look for the motionless point that you had fixed before, find your concentration again. Stay for five breaths activating the buttock and abdomen muscles and then slowly bring your hands back in prayer in front of your heart.
.Lift your right arm, wrap it from underneath with your left arm and grab the thumb of your right hand. The right leg remains on the ground, the left leg goes over it, you can keep the left foot raised or hook the malleolus. The elbows rise upwards and the pelvis drops downwards, bending the legs. Bring your gaze fixed on a motionless point in front of you. The thighs are tight and joined together. If you feel like it, bring your elbows towards your knees and lower your pelvis even further. Stay for five breaths and then return to your feet, always keeping your focus on the point in front of you. Now repeat everything on the other side. Open your arms then bring your left arm bent in front of you, wrap over your right arm and hook your right thumb. Bring all your weight onto the left leg that remains on the ground and overlap your right leg, cross it. and keep the foot suspended or hook it to the malleolus of the supporting leg. The elbows rise upwards and the pelvis goes downwards and you keep your gaze on a fixed point in front of you. If you feel like it, lower your elbows towards your thighs and bring your thumb to your forehead. point and steady mind.
left upwards, move your left arm upwards, your gaze follows it, your chest rotates further back, keep the heel flexed which helps you stay balanced. Stay here for five breaths then come back to your feet, extend your arms straight up and repeat everything on the other side.
Raise your arms to the sky and join your palms, put all your weight on the sole of the left foot, the right leg is lifted, the arms remain stretched forward, come down with the torso parallel to the floor and lift the back leg, creating a T with your body, try to move your arms back with your palms facing each other and keep your balance, to help you fix a motionless point in front of you. Stay for five breaths and then bring your hands to the ground to prepare for the crescent pose, Ardha Chandrasana. If you want to measure yourself in a more advanced variant first, bring your arms back with your index fingers away, keep your balance and eventually try to bring your chest towards the left tibia, lifting your right leg. Then place your hands on the floor, take off the left hand and left foot and bring the right arm to the hip, rotate the right hip up, then bring the arm up, the gaze follows it, the chest rotates even further back, the bent heel helps you to maintain the balance. Stay for five deep breaths and then return to the standing position.
or the tibia. Those with more flexibility can even extend the right leg completely upwards, also raising the left arm to help balance. Hands stability, concentration and well engaged muscles and don't forget to breathe. Slowly lower the leg, return to the central position on both feet and repeat everything on the other side. Bring all the weight on the right foot and grab the left heel with the left hand. The knee is bent and already find your balance here by fixing a point in front of you, if you can, try to lift the straight leg upward by grabbing the calf or shin. Those with more flexibility can even extend the right leg completely upwards, also raising the right arm to facilitate balance. Manienti stable and concentrated in the position, the muscles active and the breath present. Slowly bring the leg back to the ground, return to the central position on both feet and repeat everything on the other sideunder the buttocks, so that the knees are lower than the hips. If your hips are open you can also take the half lotus or the full lotus. Close your eyes and bring the back of your hands on your knees, thumb and forefinger in contact and eyes closed, breathe and listen to your concentration that you have found thanks to the balance positions. Listen for a few minutes and never let go of your breath. Enter this semi-meditative position every morning before starting your day or every evening, before ending it and you will see that, day after day, the times of your stay sitting in concentration lengthen and your mind becomes more and more calm. .
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