Root Chakra Physical Therapy Program

A 60-minute yoga class consists of 10 minutes of meditation and toning + 10 minutes of warm-up + 30 minutes of asana practice + 10 minutes of relaxation and rest.

A class consists of pranayama, pranayama, chanting, warm-up, thematic asana, relaxation, and several parts, each of which should be practiced carefully. A teacher should bring visual, auditory and tactile comfort and benefit to the students.

Root Chakra Physical Therapy Course

Meditation and Pranayama

Chanting, followed by Abdominal Breathing exercises

Warm up

Three times of Baiyaji Pose

Standing Relaxation

Asana: Illusion of the Chair Pose.

Mantra: Mountain Pose standing into ? Back straight and naturally upward, arms raised above the head, hands clasped together, inhale and try to stretch the spine upward.

Exhale: Bend your knees and sink your hips, as if you were going to sit on a chair, knees do not exceed the toes, and stand firm on your heels. Eyes on the closed palms, tighten the abdomen and chest. Hold for five breaths

Inhale: rise slowly, exhale and lower your hands, relax your whole body and adjust your breathing.

Health effects: stretch the back muscle groups, relieve shoulder fatigue and stiffness, eliminate shoulder pain, is a good posture for the physical therapy of peri-shoulder disorders.

Strengthen the ankle, enhance the stability of the legs, and improve flat feet

Tree Pose:: Lift the left heel, toes on the ground, the center of gravity on the right foot.

Keep your eyes on a fixed point to help stabilize the posture. Lift the left foot, which can be held by the ankle with both hands, so that the sole of the foot is pressed against the inner right thigh and the heel is as close to the groin as is comfortable, with the toes pointing down. Keep your hips facing straight ahead and your left knee facing out to the left.

Bring your hands together in front of your chest.

Once you are standing still, slowly raise your arms above your head, keeping your shoulders down. Extend your spine upward with both hands and gently tuck in your abdomen. Breathe smoothly and evenly, holding three deep, long breaths.

Inhale and return to the chest with both hands together, drop the left foot back to the ground,

Exhale and put both arms to the side of the body.

Half Moon Pose: legs apart, about two shoulder widths away, left foot 30 degrees inward, right foot 60 degrees outward

Exhale, bend the right knee, drop the right hand forward on the outside of the right foot, from the right palm of the palm of the hand is about two palms away, in the shoulder directly under the thumb, forefinger placed on the extension of the little toe. The left hand falls on the thigh of the left leg.

Inhale, straighten the right leg, slowly shift the center of gravity to the right leg, exhale and slowly lift the left leg, pay attention to the stability of the process. Move the center of gravity left leg tightening force, the body turned to the front, knees, thighs, hips,, head turned to the front, so that the body in turn to open outward.

5. When the shoulders are unfolded outward, you can stretch your left arm upward, while keeping the back of your neck extended and your eyes flat in front of you. You can also increase the difficulty, look up to see the fingertips of the left hand, but note that you still need to keep the back of the neck stretched

Warrior (two to one)

Warrior two command two legs to open a leg distance, arms on both sides of the body raised, palms down, inhale the left foot inward 30 degrees of the right foot rotated outward 90 degrees.

Exhale and bend the right foot, the right calf is perpendicular to the ground. Eyes to the right hand fingertips, left foot strong straight.

The arms extend infinitely to the left and right, imagining that you are a warrior, mighty and powerful, the weight of the body, in the middle of the two legs two arms to the sides of the infinite extension.

Triangle pose,

Standing small relaxation.

Standing forward bending,: Mountain Pose entry, arms raised upwards with both hands,

Inhale: spine extends upwards

Exhale: body folds forward and downwards from the hips. Touch the ground as lightly as possible with your palms or fingers, or wrap your arms around your calves.

Press your heels down as far as possible and lift your hips up as far as possible. Breathe slowly, stretching the spine with each inhalation and sinking the head and body naturally with each exhalation.

Effects. Calms the brain, helps relieve stress, eliminates frustration, reduces fatigue and anxiety, and treats headaches and insomnia.

Classic Root Chakra Asana (Dynamic)

Baby pose relaxation: kneel on the mat with feet together, inhale the spine extends upward, exhale, the body forward and downward, the abdomen is close to the thighs, tilt the head to the side, put your hands on both sides of the body, relax, shoulder back spine. Five deep and long breaths

Crescent style: kneeling on the mat, hands facing forward, legs and arms perpendicular to the ground, into a four-legged bench style, inhale the right foot forward across the ground, so that the calf is perpendicular to the ground, the left foot is obediently backward, the back of the knee foot on the ground.

Inhale, hands forward and upward, the body bends back, the back side of the body is like a crescent moon.

Exhale, hands drive the body forward and down, hands on the ground. Exhale and move the hip back to the right leg to restore the back into. Adjust your breathing and practice on the other side.

Dragon Pose: Enter in Crescent Pose, with both hands next to the front foot, at the same level as the ball of the foot, with the elbows on the ground 1, open the hip joints and the surrounding musculature in depth

2, stretch and stimulate to the kidney meridian, the liver meridian, the lung meridian and the spleen meridian effectively

3, stretch backward the hip flexors and quadriceps, and nourish the joints at the ankles

4, stretch the spine, prevent stiffness of the back, and relieve the lumbar spine. Prevent back muscle stiffness, relieve low back tension and sciatica

Dragon twist, swan pose, four-legged bench pose into, right leg step forward, calf hit the cross, calf and thigh into ninety degrees (if there is no way to hit the cross, the right foot can be leaned up to the left groin, to find the acceptable position), the right foot is placed on the back side of the left hand, the left leg backward stretching the thighs knee insteps against the ground, the hip sinks down

Walk forward with your hands until your upper body can completely lie down on the mat, forehead touching the ground, hands above your head, try to keep your back straight. If the back arches or is uncomfortable after getting down, choose an alternative version, hands on the floor upper body upright or stay in position 2, you can choose different positions to stay in;

Mariki 1 pose, sitting forward,

Reverse Plank Pose:

(Straighten the legs forward, put the hands on the back of the hips, tense the toe tips, inhale with the exhalation lift the body upwards eyes looking towards the Ceiling, so that the body from the toes to the top of the head a straight line)

Reclining hero: kneeling, knees together, calves apart, the first calf muscles turned out, the buttocks fell to the ground, the inner calves close to the outer thighs, toes toward the back of the exhale slowly lying down, both arms on the ground on both sides of the body.

Effect: Stretch the abdominal organs and pelvic area, relieve back pain, leg pain.

Exhaustion, left-right, back-and-forth rocking pose, relaxation technique.