2nd, 3rd and 4th Movements of Pranayama Yoga to Help with Various Disorders
A Teacher is required for these specific exercises of 2nd, 3rd and 4th Movements of Pranayama Yoga
that may help with the following disorders:-
Sitting stretch, especially 2nd and 3rd movement.
Standing stretch, especially legs together.
Breathing exercises, especially single nostril.
Stretch exercises, 1st, 2nd and 3rd movements.
Quarter Lotus from 2nd movement to increase twist of chest.
Standing stretch exercises especially head to knees and hands around ankles as in 3rd movement.
Half and Full Cobra plus later stages of Cobra.
All Mogra taking head back.
Half Lotus Headstand.
Mogra movements with hand over shoulder to stretch the intercostal muscles.
Half and Full Cobra.
Mogra head to floor and arching back.
Breathing exercises especially single nostril and slow inhalation and exhalation counting seconds.
All standing stretch exercises especially head to knees and hands around ankles.
Sitting stretch 1st, 2nd and 3rd movements.
Quarter Lotus, 2nd movement (for twist).
Half and Full Lotus walking forward for chest stretch.
Half and Full Lotus head to floor.
1st movement Cobra, all stages.
Single nostril breathing.
Standing stretch exercises in all stages especially 3rd movement : head to knees and hands behind ankles. The tight jackknife position is very helpful for cleaning lungs and sinus.
All sitting stretch exercises.
Standing stretch, all stages.
All Shoulderstand stages.
Also add stomach contractions, firm hand massage of the abdomen working on the colon. Use squatting position for elimination.
If there is any question of detached retina or injured blood vessels do not do any inverted positions.
Eye exercises while sitting comfortably. Circling movements and rotary movements. Changing focus from near to far and in reverse.
Standing stretch exercises to 3rd movement if possible, head to knees and hands around ankles.
Sitting stretch, including especially 3rd movement head to knees.
All standing exercises but keep feet parallel not turned out as this encourages the arch to drop.
Standing erect rising up and down on the toes, both feet first, then one at a time.
Mogra arching forward and back.
Any Lotus exercises helping flexibility of ankles.
Advanced foot and ankle twist of 3rd and 4th movement.
Head to knees in sitting stretch.
Headstand. Knees on elbows only for a considerable period.
Slip Second and Deep Relaxation.
Breathing exercises to quieten the system. Therefore, use those needing tummy contraction and also slow inhaling and exhaling counting seconds and gradually building up the length of time.
Sitting stretch exercises beginning with the first movement limbering and gradually progressing to the later stages.
Lotus movements as far as these can be taken with complete ease.
Breathing exercises. Even, quiet breathing, with counting as in the book. Slow rhythmic breathing with hands lying on the abdomen.
Sitting stretch, head to knees as in 2nd and 3rd movement.
Standing stretch, head to knees as in 3rd movement.
All Shoulderstand exercises.
Slip Second and Deep Relaxation.
Sitting stretch exercises in as many stages as possible.
Half and Full Lotus bringing head down to the floor. This lowering of head could also be done as in Mogra.
Shoulderstand should be introduced gradually and when possible the early stages of Headstand.
Sitting stretch exercises, as many stages as possible.
Standing stretch exercises, especially 3rd movement, feet together.
Half and Full Lotus with head to floor and hands crossed behind.
Mogra movements with head on the floor.
Shoulderstand first movement.
Shoulderstand 2nd movement, bringing the head through.
Full Repose, if it can be achieved.
Where menstrual pains are regular suggest increasing the Deep Relax a few days beforehand.
Important to stress that no exercises can do much unless there is a change of diet.
Sunita’s two special exercises, the first like a Standing Cobra and the second, the floor exercise flopping from side to side to help the hips and tummy.
All standing stretch exercises.
Sitting stretch, 2nd and 3rd movement especially.
Quarter Lotus, 2nd movement.
Lying flat, straight leg lifting and taking from side to side as well, only for physically strong people.
Shoulderstands, especially 2nd movement.
Advanced Lotus movements where pressure can be brought onto the abdominal area.