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Asanas (Yoga Postures)
Sit cross-legged. Hold your left wrist with your right hand behind your back. Slowly lowering your chin, then your neck, bend down as far as you can go, breathing out as you go down. Stay there for 8 seconds with your breath held out then rise up, breathing in. Practice eight times. Lie down on your stomach. Put your hands facing down on the floor beside your ears. Supporting your weight on your palms, push up and raise the chest, looking up towards the ceiling. Breathe in while rising, and hold your breath in that position for 8 seconds. Come down to original position while breathing out. Practice eight times.
Kneel down with your buttocks resting on your heels and your toes pointing forward. With your palms together, extend your arms up next to your ears. Slowly bring your arms and head down as one, first bending your neck then the whole upper body, until your fingers hit the floor, keeping your buttocks on your heels all the time. Now stretch out along with your forehead and nose resting on the floor. Breathe out as you go down and stay there with your breath held out for 8 seconds. Then rise up, breathing in. Practice eight times. The skin massage increases the beauty and glow of the skin. It also relaxes the nerves, and increases the blood and lymph flow. It's not a deep muscle massage. It's a light going-over of the skin, as well as some extra attention to the lymph glands – under the chin and around the throat, under the armpits, in the groin, and behind the knee.
First rub your palms together a few times to warm them up. Start at the head and face and work down. Rub your hands directly over the surface of the skin, and when you get down to your feet, pay particular attention to the soles. That will indirectly give your internal organs a good massage as well.
Using the same blanket as for asanas, lie on your back with your arms by your side, and make sure that your breathing is calm and relaxed. Now go through your whole body, starting at your feet, consciously making sure that each part is completely relaxed – with no muscular tension at all. Go from the feet up the legs, consciously checking each part, into the groin area, into the abdomen (also feeling that your internal organs are relaxed), into the chest and shoulders, from the fingers and hands up the arms, then into the neck and up into the face, relaxing the facial muscles, including the eyes, and finally to the top of the head, feeling your brain is also relaxed. Check once more that your breathing is calm and relaxed, and imagine you're lying in the most soothing place you can think of: it could be floating on top of the sea, suspended in space, on top of a mountain – wherever you like. Now stay like that, fully relaxed, for a few more minutes.
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