Instructions:
1. Position into a bridge, neck supported, feet shoulder width apart, and core engaged
2. Begin with weights over the chest with a slight bend in the elbows
3. Inhale as you lower the weight, stopping with the hands level with the chest and elbows slightly bent
4. Exhale, squeezing the chest as the weights come back to center
Author: chadharbaugh
Fitball Chest Press
Instructions:
1. Position the body into a bridge position, contracting the core and engaging thru the heels holding tension in the glutes.
2. Start with the weights elevated 2-3 inches above the chest
3. As you exhale rotate the weights above your chest for full extension being aware not to lock out the elbows
ujjayi Pranayama
Ujjayi Pranayama
Means breathing slowly through the nostrils- about 4-5 heartbeats in and abou 4 to 5 heartbeats out, slightly contracting the back of the throat
Creates a soft and gentle sound in your throat, just like the waves of an inner ocean floating to the coast.
You hear the same sound inhaling and exhaling. Just listen to the rythym
Ujjayi Pranayama will become a guide to tell you about the quality of your practice
-Forceful breath means forceful practice
-Sleepy, unfocused breath means sleepy, unfocused practice
-Keeping the balance between hard and soft, fast and slow means going in moving meditation.
Benefits:
1. Helps in concentrate and direct your breathe giving the asana you are practicing the right power and focus
2. Raises the heat of the body
3. Calms the mind and relaxing it down
4. Lowers blood pressure and decreases heart rate
5. Very effective in pain reduction, insomnia, and migraines
6. Provides the internal purification of the whole body and various organ systems
7. Very beneficial in lung or respiratory diseases as asthma and tuberculosis
8. Improve digestive capacity
9. Soothes and tones nervous system
10. Enables to regulate the prana into the body
11. Stimulates circulation and metabolism
Stagnation Therapy 