Kung-fu Lessons for Beginners
Kung-fu Lessons for Beginners
A primarily unarmed Chinese martial art resembling karate.
Kung-fu Lessons for Beginners level 1
A primarily unarmed Chinese martial art resembling karate.
Kung-fu Lessons for Beginners level 1
Kung-fu Lessons for Beginners
Kung-fu Lessons for Beginners
A primarily unarmed Chinese martial art resembling karate.
Kung-fu Lessons for Beginners level 1
Kung-fu Lessons for Beginners level 2
Kung-fu Lessons for Beginners level 3
Kung-fu Lessons for Beginners level 4
Kung-fu Lessons for Beginners level 5
Kung-fu Lessons for Beginners level 6
Kung-fu Lessons for Beginners level 7
Kung-fu Lessons for Beginners level 8
Kung-fu Lessons for Beginners level 9
Kung-fu Lessons for Beginners level 10
Kung-fu Lessons for Beginners level 11
Kung-fu Lessons for Beginners level 12
Kung-fu Lessons for Beginners level 13
Kung-fu Lessons for Beginners level 14
Kung-fu Lessons for Beginners level 15
Kung-fu Lessons for Beginners level 16
Kung-fu Lessons for Beginners level 17
Kung-fu Lessons for Beginners level 18
Kung-fu Lessons for Beginners level 19
Kung-fu Lessons for Beginners level 20
Kung-fu Lessons for Beginners level 21
Kung-fu Lessons for Beginners level 22
Kung-fu Lessons for Beginners level 23
A primarily unarmed Chinese martial art resembling karate.
Kung-fu Lessons for Beginners level 1
Kung-fu Lessons for Beginners level 2
Kung-fu Lessons for Beginners level 3
Kung-fu Lessons for Beginners level 4
Kung-fu Lessons for Beginners level 5
Kung-fu Lessons for Beginners level 6
Kung-fu Lessons for Beginners level 7
Kung-fu Lessons for Beginners level 8
Kung-fu Lessons for Beginners level 9
Kung-fu Lessons for Beginners level 10
Kung-fu Lessons for Beginners level 11
Kung-fu Lessons for Beginners level 12
Kung-fu Lessons for Beginners level 13
Kung-fu Lessons for Beginners level 14
Kung-fu Lessons for Beginners level 15
Kung-fu Lessons for Beginners level 16
Kung-fu Lessons for Beginners level 17
Kung-fu Lessons for Beginners level 18
Kung-fu Lessons for Beginners level 19
Kung-fu Lessons for Beginners level 20
Kung-fu Lessons for Beginners level 21
Kung-fu Lessons for Beginners level 22
Kung-fu Lessons for Beginners level 23
Kung-fu Lessons for Beginners level 24
Kung-fu Lessons for Beginners level 25
Kung-fu Lessons for Beginners level 26
Kung-fu Lessons for Beginners level 27
Kung-fu Lessons for Beginners level 28
Kung-fu Lessons for Beginners level 29
Kung-fu Lessons for Beginners level 30
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Karate for Beginners Lesson
Karate for Beginners Lesson
An oriental system of unarmed combat using the hands and feet to deliver and block blows, widely practised as a sport.
Karate for Beginners Lesson 1
Karate for Beginners Lesson 2
Karate for Beginners Lesson 3
Karate for Beginners Lesson 4
Karate for Beginners Lesson 5
Karate for Beginners Lesson 6
Karate for Beginners Lesson 7
Thank you...
An oriental system of unarmed combat using the hands and feet to deliver and block blows, widely practised as a sport.
Karate for Beginners Lesson 1
Karate for Beginners Lesson 2
Karate for Beginners Lesson 3
Karate for Beginners Lesson 4
Karate for Beginners Lesson 5
Karate for Beginners Lesson 6
Karate for Beginners Lesson 7
Thank you...
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Sirsasana
Sirsasana
Sirsasana is nothing but Tadasana on your head. The actions in the pose are essentially the same, though they feel different to you when you are doing them upside-down. As you work in the pose, try to feel as though you are standing in Tadasana. With repeated practice, this pose fosters equanimity.
Medical Uses:
First and foremost, Headstand, when practiced correctly, oxygenates the brain and helps those with memory loss. When practiced incorrectly, it can damage the neck, so be sure to study with a qualified yoga teacher.
This pose strengthens the back; it helps those with arthritis of the lower back, dorsal region and shoulder joints as well as dealing with lumbago, sciatica, and general backache.
It also works on the legs; any experienced yoga practitioner who has had the misfortune of spraining a knee or an ankle knows how effective this pose is at bringing down a swelling or inflammation in these joints. Varicose veins, and coccyx pain and displacement can also be reduced.
Diseases of the respiratory system, lungs and heart such as palpitations, asthma, breathlessness, bronchitis, nasal catarrh, chills, cold and cough, and (after medical treatment and rest) pleurisy and pneumonia, can all be tackled by standing on your head.
Headstand also brings relief for those suffering from digestive problems; constipation, acidity, colic and colitis can all be ameliorated with this and other poses.
Always practice this pose regularly in equal measure with your shoulderstand.
It can also boost low blood pressure. Other conditions that greatly benefit from Headstand are diabetes, displaced uterus, epilepsy, umbilical hernia, inguinal hernia, impotency, anemia, appendicitis, insomnia, kidney problems, menstrual disorders, prostrate problems, tonsillitis and duodenal ulcer.
Sirsasana is not for beginners. Iyengar yoga teachers really are second to none when it comes to teaching inversions! Learn this in an Iyengar level II class. Until you are ready to begin learning headstand, practice Standing Wide Leg Forward Bend Pose (Prassarita Padottanasana).
Contraindications for Practicing Sirsasana:
1.) The first, and most obvious contraindication to practicing headstand is high blood pressure. A normal blood pressure at the level of the head is 100/60 (Coulter). But someone suffering from high blood pressure will already have a level higher than that while standing. Sirsasana increases the pressure in the head to about 150/110, but in those students who have high blood pressure, going upside down can increase it to a dangerously high level. It is advised that the teacher mention this prior to instructing sirsasana if there are new students in the room.
2.) Another obvious reason to abstain from practicing sirsasana is if the student has suffered a recent neck or back injury. If the structures of the cervical spine have gone through a trauma, there can be no advisable reason to invert into sirsasana. Even though the forearms are on the ground, they are primarily used for support, and considerable weight is placed in the head. If the muscles and structures in neck are weakened or compromised due to injury, sirsasana becomes a risk.
3.) Excess weight: this is something that is often not discussed in yoga classes. Unfortunately, it has become somewhat of a taboo for people to express concern for overweight individuals, even if they are our friends and family. It is a yoga teacher’s duty, however, to advise a student that is struggling with being overweight not to practice headstand. First of all, excessive weight increases the risk for high blood pressure, so that alone would prevent you from doing the pose. It also increases the pressure on the muscles and structures of the neck, increasing risk of injury. There is also more weight on the spine, which can compress the vertebrae and take the integrity out of the pose. A much better recommendation for a student who is overweight but wants to invert would be dolphin pose. Encouraging the student to strengthen the shoulders and arms is a more positive way to discourage sirsasana. Ultimately, the yoga classroom should be a safe environment for all students, and even if a teacher feels uncomfortable, as though they are “singling out” an overweight student when the rest of the class is practicing headstand, it is ultimately more beneficial to that student to get the proper assistance they need as opposed to ignoring the issue.
4.) Fear: for me, this is the BIGGEST contraindication to practicing headstand in those students who are otherwise physically ready for the pose (meaning they do not suffer from the above three conditions). I think fear is not addressed enough in yoga classes, and students that are fearful of inverting may not be willing to speak up in front of the class and let the instructor know. When fear takes over the body, sympathetic nervous system takes over and the “fight-or-flight” response is activated. Heart rate can increase, blood vessels can constrict (bad for a pose that increases blood pressure), and the body can involuntarily shake. All of these are bad news for going up into headstand. Fear therefore becomes a huge risk for injury and should be genuinely discussed in the class. Instructors can offer techniques to minimize a student’s anxiety about inversions, such as seated meditation or pranayama before inverting, sustaining the preparatory posture without actually lifting the legs, asking them to visualize the pose instead. This can help the student get used to the feeling of being inverted, while still being grounded.
5.) Menstruation: I will not discuss at length about this, mainly because there is a wealth of conflicting information out there and very little scientific evidence that either confidently supports, or firmly cautions practicing headstand while menstruating. I myself feel comfortable doing it, whereas many women do not. I think this is ultimately a personal decision, and many traditional views on why not to practice are not rooted in scientific reasoning.
6) Pregnancy: My opinion is to err on the side of caution and don’t practice sirsasana. Many sources will tell you to consult your doctor, but not all doctors are experienced yogis. I have known a women, who had a very strong practice prior to her pregnancy, who continued to practice headstand well into her second trimester without complications. I have also have known pregnant women in one of my classes who said inverting was uncomfortable even in her first trimester. Again, I say go with caution: there are plenty of other phenomenal asanas out there that are perfectly safe to practice during pregnancy.
Sirsasana is nothing but Tadasana on your head. The actions in the pose are essentially the same, though they feel different to you when you are doing them upside-down. As you work in the pose, try to feel as though you are standing in Tadasana. With repeated practice, this pose fosters equanimity.
Medical Uses:
First and foremost, Headstand, when practiced correctly, oxygenates the brain and helps those with memory loss. When practiced incorrectly, it can damage the neck, so be sure to study with a qualified yoga teacher.
This pose strengthens the back; it helps those with arthritis of the lower back, dorsal region and shoulder joints as well as dealing with lumbago, sciatica, and general backache.
It also works on the legs; any experienced yoga practitioner who has had the misfortune of spraining a knee or an ankle knows how effective this pose is at bringing down a swelling or inflammation in these joints. Varicose veins, and coccyx pain and displacement can also be reduced.
Diseases of the respiratory system, lungs and heart such as palpitations, asthma, breathlessness, bronchitis, nasal catarrh, chills, cold and cough, and (after medical treatment and rest) pleurisy and pneumonia, can all be tackled by standing on your head.
Headstand also brings relief for those suffering from digestive problems; constipation, acidity, colic and colitis can all be ameliorated with this and other poses.
Always practice this pose regularly in equal measure with your shoulderstand.
It can also boost low blood pressure. Other conditions that greatly benefit from Headstand are diabetes, displaced uterus, epilepsy, umbilical hernia, inguinal hernia, impotency, anemia, appendicitis, insomnia, kidney problems, menstrual disorders, prostrate problems, tonsillitis and duodenal ulcer.
- Start by practicing against a wall. Kneel down in front of a wall.Interlace your hands. Place your elbows a shoulder width apart on the floor and then place the outer edges of your interlaced hands on the floor, touching the wall. Place the crown of your head on the floor, inside your hands.
- Raise your hips and straighten your legs. Pull your upper back away from the wall, press your forearms down and lift your shoulders away from the floor.
- Come up, one leg at a time.
- Place your feet but not your buttocks on the wall. To avoid compressing your neck, secure a strong base: continue raising your shoulders up and pressing your shoulder-blades in toward your st. Touch the inner edges of your feet together and stretch your legs up.
- Gradually move away from the wall, a few inches at a time until you can balance without support. Don’t be in a hurry to do this. Work diligently and methodically to develop strength and balance.
Sirsasana is not for beginners. Iyengar yoga teachers really are second to none when it comes to teaching inversions! Learn this in an Iyengar level II class. Until you are ready to begin learning headstand, practice Standing Wide Leg Forward Bend Pose (Prassarita Padottanasana).
Contraindications for Practicing Sirsasana:
1.) The first, and most obvious contraindication to practicing headstand is high blood pressure. A normal blood pressure at the level of the head is 100/60 (Coulter). But someone suffering from high blood pressure will already have a level higher than that while standing. Sirsasana increases the pressure in the head to about 150/110, but in those students who have high blood pressure, going upside down can increase it to a dangerously high level. It is advised that the teacher mention this prior to instructing sirsasana if there are new students in the room.
2.) Another obvious reason to abstain from practicing sirsasana is if the student has suffered a recent neck or back injury. If the structures of the cervical spine have gone through a trauma, there can be no advisable reason to invert into sirsasana. Even though the forearms are on the ground, they are primarily used for support, and considerable weight is placed in the head. If the muscles and structures in neck are weakened or compromised due to injury, sirsasana becomes a risk.
3.) Excess weight: this is something that is often not discussed in yoga classes. Unfortunately, it has become somewhat of a taboo for people to express concern for overweight individuals, even if they are our friends and family. It is a yoga teacher’s duty, however, to advise a student that is struggling with being overweight not to practice headstand. First of all, excessive weight increases the risk for high blood pressure, so that alone would prevent you from doing the pose. It also increases the pressure on the muscles and structures of the neck, increasing risk of injury. There is also more weight on the spine, which can compress the vertebrae and take the integrity out of the pose. A much better recommendation for a student who is overweight but wants to invert would be dolphin pose. Encouraging the student to strengthen the shoulders and arms is a more positive way to discourage sirsasana. Ultimately, the yoga classroom should be a safe environment for all students, and even if a teacher feels uncomfortable, as though they are “singling out” an overweight student when the rest of the class is practicing headstand, it is ultimately more beneficial to that student to get the proper assistance they need as opposed to ignoring the issue.
4.) Fear: for me, this is the BIGGEST contraindication to practicing headstand in those students who are otherwise physically ready for the pose (meaning they do not suffer from the above three conditions). I think fear is not addressed enough in yoga classes, and students that are fearful of inverting may not be willing to speak up in front of the class and let the instructor know. When fear takes over the body, sympathetic nervous system takes over and the “fight-or-flight” response is activated. Heart rate can increase, blood vessels can constrict (bad for a pose that increases blood pressure), and the body can involuntarily shake. All of these are bad news for going up into headstand. Fear therefore becomes a huge risk for injury and should be genuinely discussed in the class. Instructors can offer techniques to minimize a student’s anxiety about inversions, such as seated meditation or pranayama before inverting, sustaining the preparatory posture without actually lifting the legs, asking them to visualize the pose instead. This can help the student get used to the feeling of being inverted, while still being grounded.
5.) Menstruation: I will not discuss at length about this, mainly because there is a wealth of conflicting information out there and very little scientific evidence that either confidently supports, or firmly cautions practicing headstand while menstruating. I myself feel comfortable doing it, whereas many women do not. I think this is ultimately a personal decision, and many traditional views on why not to practice are not rooted in scientific reasoning.
6) Pregnancy: My opinion is to err on the side of caution and don’t practice sirsasana. Many sources will tell you to consult your doctor, but not all doctors are experienced yogis. I have known a women, who had a very strong practice prior to her pregnancy, who continued to practice headstand well into her second trimester without complications. I have also have known pregnant women in one of my classes who said inverting was uncomfortable even in her first trimester. Again, I say go with caution: there are plenty of other phenomenal asanas out there that are perfectly safe to practice during pregnancy.
Padmasana
Padmasana
Padma = Lotus, asana = posture or pose
Pronounced : Pa-dah-maa-sun-aa
Padmasana or Lotus pose is a cross-legged yoga
posture which helps deepen meditation by calming the mind and
alleviating various physical ailments. A regular practice of this
posture aids in overall blossoming of the practitioner, just like a
lotus; and hence the name Padmasana.
How to do Padmasana (Lotus pose)
- Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
- Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
- Now, repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
Mudras for Padmasana
Mudras
stimulate the flow of energy in body and can have amazing effects when
practiced with Padmasana. Every mudra differs from each other and so do
their benefits. When sitting in Padmasana, you can deepen your
meditation by incorporating either Chin mudra, Chinmayi mudra, Adi mudra
or Bhrama mudra. Breathe for a few minutes while in the mudra and
observe the flow of energy in the body.
Padmasana for beginners
If you have problem overlapping both your legs and
sitting in Padmasana, you may also sit in Ardha – Padmasana (Half –
Lotus pose) by placing any one leg on the opposite thigh. Continue doing
so till you feel flexible enough to progress to Padmasana.
Benefits of Padmasana (Lotus pose)
- Improves digestion
- Reduces muscular tension and brings blood pressure under control
- Relaxes the mind
- Helps pregnant ladies during childbirth
- Reduces menstrual discomfort
Sun Salutation
Sun Salutation – The Perfect Yoga Workout
If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.
Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.
Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.
Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation, followed by other yoga poses and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.
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