Excerpt
andlt;Bandgt;From Part 2: The Practice / Chapter Fourandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Welcome to the practice of Ruesri Dat Ton. In this part of the book you will find fully illustrated, step-by-step instructions for sixty traditional Thai yoga postures. You may be approaching this yoga practice with specific health problems in mind that you would like to address. If so, the titles of the exercises will tell you the primary health benefits of each, and the appendix will give you more information on the specific healing properties of all the exercises. You should also remember that each exercise has multiple benefits. In fact, most of the exercises actually provide at least some benefit to all ten of the sen channels. So you may approach the practice as a general health maintenance program as well. When selecting a number of exercises, it is recommended that you choose those with different starting positions in order to achieve a better balance among the techniques.andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;EXERCISE SEQUENCEandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;We have chosen to list the exercises in a head-to-toe order in this book, following Jivakaand#8217;s original titles for the body parts most affected by each posture. You will find postures that benefit the head, neck, and shoulders in chapter 4; postures that benefit the torso in chapter 5; postures that benefit the extremities--arms, legs, hands, and feet--in chapter 6; and postures that address more generalized problems of physical and mental health in chapter 7.andlt;BRandgt;andnbsp;andnbsp;andnbsp;andnbsp; Occasionally Jivaka named widely divergent parts of the body in the same title, for example, Exercise 12, Remedy for Shoulder and Leg Stiffness. These exercises have been listed in the chapter in which the first-named body part is covered. By that guideline, this exercise will appear in chapter 4, which focuses on the head, neck, and shoulders. Because legs are named in the title as well, you will also find a crossreference to the exercise at the beginning of chapter 6, the extremities chapter.andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;FOURandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;Postures That Benefit the Head, Neck, and Shouldersandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;1.andlt;/Bandgt; Remedy for Tension Headacheandlt;BRandgt;andlt;Bandgt;2.andlt;/Bandgt; Remedy for Migraine Headacheandlt;BRandgt;andlt;Bandgt;3.andlt;/Bandgt; Remedy for Nasal Congestionandlt;BRandgt;andlt;Bandgt;4.andlt;/Bandgt; Remedy for Neck Painandlt;BRandgt;andlt;Bandgt;5.andlt;/Bandgt; Remedy for Neck and Shoulder Painandlt;BRandgt;andlt;Bandgt;6.andlt;/Bandgt; Remedy for Neck and Shoulder Stiffnessandlt;BRandgt;andlt;Bandgt;7.andlt;/Bandgt; Remedy for Shoulder Painandlt;BRandgt;andlt;Bandgt;8.andlt;/Bandgt; Remedy for Shoulder Stiffness and Painandlt;BRandgt;andlt;Bandgt;9.andlt;/Bandgt; Remedy for Shoulder and Shoulder Blade Painandlt;BRandgt;andlt;Bandgt;10.andlt;/Bandgt; Remedy for Shoulder and Hip Pain Iandlt;BRandgt;andlt;Bandgt;11.andlt;/Bandgt; Remedy for Shoulder and Hip Pain IIandlt;BRandgt;andlt;Bandgt;12.andlt;/Bandgt; Remedy for Shoulder and Leg Stiffnessandlt;BRandgt;andlt;BRandgt;See also:andlt;BRandgt;and#8226; Exercise 13, Remedy for Chest, Shoulder, and Abdominal Painandlt;BRandgt;and#8226; Exercise 44, Remedy for Leg and Neck Painandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;1andlt;BRandgt;Remedy for Tension Headacheandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Sit in the half-lotus position or with your legs crossed. Join the palms of your hands in front of you, while keeping your shoulders relaxed.andlt;BRandgt;andlt;BRandgt;Breathe in and stretch your arms up as straight as you can, keeping the palms of your hands together.andlt;BRandgt;andlt;BRandgt;Holding your breath, maintain this position for 3 seconds.andlt;BRandgt;andlt;BRandgt;Breathe out and return slowly to the starting position.andlt;BRandgt;andlt;BRandgt;Breathe in and twist your body to the left as far as you can, while keeping your head facing forward. Help yourself twist by pushing your right hand against your left hand.andlt;BRandgt;andlt;BRandgt;Holding your breath, maintain this position for 3 seconds.andlt;BRandgt;andlt;BRandgt;Breathe out and return slowly to the starting position.andlt;BRandgt;andlt;BRandgt;Repeat this sequence of exercises 3 to 5 times.andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;60andlt;/Bandgt;andlt;BRandgt;andlt;Bandgt;Posture for Enhancing Longevityandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Stand with your feet 10 to 12 inches (25-30 cm) apart. Point your toes outward as much as you can while still maintaining your balance. With both hands, hold a stick upright in front of you. andlt;BRandgt;andlt;BRandgt;Breathe in and lower your torso as much as possible by bending your knees outward, using the stick to help you keep your balance. At the same time, contract the muscles in your buttocks and anus.andlt;BRandgt;andlt;BRandgt;Holding your breath, maintain this position for 3 seconds.andlt;BRandgt;andlt;BRandgt;Breathe out and slowly return to the starting position.andlt;BRandgt;andlt;BRandgt;Repeat the exercise 3 to 5 times.