You could croak hopping from technique to technique looking for a sense of serenity. But if you want a sure thing, try these Frogs. Bottom line: These are a great workout for your legs and buttocks. And not only that, Yogis have been known to do these as preparation for Meditation
Technique of inward attention.
The goal of meditation is "to enable you to get more out of life and to move more completely in whatever directions you choose."
Those directions can range from moving toward inner peace and higher spirituality to losing five pounds before Christmas.')"; onMouseout="hideddrivetip()">meditation. Why? Because they leave you feeling peaceful yet alert, calm yet energized: the perfect companion to help you prep for a peaceful moment.
Tutorial
Stand with feet just a few inches apart, and squat down onto the balls of your feet, with your fingertips to the ground in front of you. Be sure that your arms are in between your legs, rather than outside, and use them mostly for balance rather than power pushing.
Bring your heels together so they touch, with the feet/toes pointed out at about 45 degrees. Keep your heart and head are lifted, shoulders back every time you come down into this part of the posture.
On the inhale, bring your hips up as you straighten out your legs, keeping your heels touching and OFF the ground (you'll feel these in your calves if you do it correctly), and bring your nose toward your knees and your chin to your chest.
On the exhale, come back down to starting pose, and be sure to return your head and heart to a lifted position.
Continue with a steady pace for at least 11 frogs. Work up to 26, then 54, then 108.
Pointers
NOTE: If you have any knee issues, like recent surgery, etc., these are probably not the exercise for you. Or, if you have sensitive knees, maybe try Squats, and only come down about 1/4 to 1/2 the way.
Use your hands/fingers mostly for balance - don't overuse them and put too much weight on them during the exercise. Use your legs!
Keep the heels lifted. One tendency is to bring the heels down to the ground each time you come up. Even if you can only keep your heels a few centimeters off the ground, try to do so. It makes for a more complete workout.
Move your head with the flow of the posture. Keep your head (and heart) lifted EACH time you come down to the squatting frog pose - as the tendency is to keep the head down - but this only blocks the flow.
Start slowly and work up to greater reps. This is one posture that really ouches if you overdo it! (I remember having trouble walking up stairs after my first class with frogs - I tried to do 108 - man did I regret that!)
The Achieve Your Dreams Visualization AUDIO CD with Online Photo/Video Tutorial is a great, portable edition to your practice.
It contains over 45 minutes of guided yoga and music to help you GO DEEPER and ENGAGE the LAWS of ATTRACTION so you can get the most of your mind's desire. Included:
Relaxation Techniques
Breath Work
Simple Postures
BONUS: We've included over 20 minutes of original relaxation music.
Spirit Trainers, LLC. 1500 SW 11th Ave., #1007 Portland, OR 97201 503-715-3131 I understand that yoga involves stretching and other physical activity that may not be appropriate for all individuals. Before doing these exercises or participating in any exercise program, I will have consulted my physician. I realize that the statements made in on this website and the techniques given are not offered in substitution for medical advice or treatment.
