Exercise throwing legs behind the head. Foot behind head

This pose is often referred to as "One foot behind the head."

The main directions of traction:

1. Tilt

Eka Pada Sirshasana is, first of all, a tilt. So, if we want to master this pose, then we must learn how to do a basic forward bend, that is, Pashchimottanasana.

2. Opening the hip joints

Then you need to open the hip joints with a slight tilt and turn to the side. This is best done in variations of Baddha Konasana.

Pay attention to the fact that the rotation in the hip that we need is turned on when performing the tilt in Baddha Konasana, and not in the sitting position with the spine extended upwards.

3. Leading the leg to the side and behind the line of the back

The next moment is a turn of the leg to the side. It is best to do this in the following asanas:

The simplest position is Supta Hasta Padangushthasana - stretching the leg while lying to the side. The second most difficult pose is to perform leg extension to the side while sitting on the buttocks. And the next stage is to take the leg behind the line of the back, when the same-name hand stands in front of the extended leg.

By the way, you can learn to move the leg behind the head before the leg in these poses is perfectly extended. Indeed, in Eka Pada Sirshasana, the leg behind the head is bent at the knee.

4. Variations of Akarna Dhanurasana

Akarna Dhanurasana combines both opening in the hip joint and pulling it to the side. It is in this position that she is slightly bent at the knee, so if you want to master Eka Pada Shirshasana, then variations of this asana must be added to practice.

There is a variation of this pose lying on your back.

If you regularly do the postures described above, then you can proceed to the asana itself.

Eka Pada Sirshasana. Entering the pose

If you are trying to do this asana for the first time, then first try to reach the shoulder joint with your heel.

On next step mastering Eka Pada Shirshasana, you need to stretch your heel to your forehead.

Then try to touch the top of your heel. At the same time, the back is slightly rounded, as if we are diving under the leg.

At first, you can hold the leg behind the head with your hands, then the leg is held in the desired position due to the muscles of the neck.

Remember that stretching is for relaxation. In the lying position, relaxation is better, so it is useful to do this asana while lying on your back. This pose is called Bhairavasana.

If you have problems with the cervical vertebrae, carefully master the full version of Eka Pada Sirshasana. The cervical vertebrae in this position are quite heavy load. It is advisable to master the full version of Shirshasana (headstand) in order to strengthen the muscles of the neck.

For the development of Eka Pada Shirshasana, it makes sense to perform tilts with the foot behind the head. Then this pose will be called Skandasana. At the first stage, the leg can be held by hand.

If the hip joint does not turn well, and the leg does not go beyond the line of the back and behind the head, then regular yoga Dandasana will help increase its mobility in this direction.

Just keep in mind that Yoga Dandasana is a more difficult pose. Eka Pada Shirshasana is most likely to succeed before Yoga Dandasana.

Benefits of Eka Pada Sirshasana

B.S.K. Iyengar in his book Yoga Deepika wrote about this asana: “This pose strengthens the neck and back, the muscles of the thighs and hamstrings are completely stretched. The contraction of the abdominal muscles improves digestion. Performing this asana, you understand how great the pressure and weight of the leg that lies on the neck.

Complication of Eka Pada Sirshasana

If the leg behind the head is well held without the help of hands and it turns out to straighten the second leg when performing Bhairavasana, then there are all the prerequisites for performing Ruchikasana (tilt with the leg behind the head while standing) and Durvasasana - balance on one leg when the other is behind the head.

It is better to master Durvasasana near the wall. Good luck in practice!

1. Plow Pose: Lie on your back. Raise your legs up and throw them over your head. Keep your legs straight, heels together, and reach your toes toward the floor. Stretch both hands towards your toes. Hold this pose for 5 minutes. Then slowly lower your spine back to the floor, vertebra by vertebra. Slowly place your feet on the floor and your arms along your torso.

2. Camel Pose: Sit on your heels. Grab your heels with your hands and lift your pelvis up and forward, tilt your head back, pull your pelvis forward. Stay in this position for 3 minutes with deep slow breathing. Then gently lower your pelvis back onto your heels. This exercise well regulates the activity of the reproductive organs.

3. Bow Pose: Lie on your stomach. Grab your ankles with your hands. Bend up so that your spine becomes like a bow. Raise your hips and head as high as possible. Hold the pose with deep slow breathing.

4. Shoulderstand: From a supine position, raise your legs to 90°, then lift your torso and grab lower part back with hands, leaning on elbows. Keep your torso perpendicular to the floor and distribute your body weight on your neck and shoulders. The chin rests on the chest. Deep slow breathing. This exercise creates pressure on all organs and stimulates the thyroid gland.

Working muscles

Main working muscles:

Muscles that flex the spine: rectus abdominis, external oblique, internal oblique.
Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fascia lata, pectineus.

Accessory muscles:

Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.
Muscles that extensor the leg in the hip joint: large gluteal muscle, posterior thigh muscle group.
Abductors of the thigh: gluteus medius, gluteus minimus.
Adductor muscles of the thigh: adductor longus, adductor short, adductor magnus, gracilis.
Muscles that flex the leg knee joint: quadriceps femoris.
Muscles that perform plantar flexion of the foot ankle joint: calf muscle, soleus muscle.
Muscles that flex the arm shoulder joint: latissimus dorsi back, teres major, posterior deltoid muscle.

Starting position when rolling with straight legs. Lie on your back, stretch your arms along your torso, palms down. Raise your straightened legs at an angle of about 60 degrees to the floor, or even higher if this will help you better maintain a stable position of the pelvis.

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Flex your spine, lift your pelvis off the mat and push it towards your shoulders as your legs pass over your head.

Inhale. Lower your legs to the floor as shown in the illustration if flexibility allows, then spread them shoulder-width apart.

Exhalation. Rolling slowly on your back, lower your pelvis to the mat. After that, continue to lower your legs to the starting position.

Repeat the straight leg roll once more, but start it with legs apart, and in the 4th phase, when the legs are behind the head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and 3 times apart.

Draw in the belly on straight-legged rolls to stabilize the pelvis and prevent excessive arching of the lower back as the hip flexors keep the legs suspended and lifted to a vertical position in phases 1 and 2.

Use the abdominal muscles to posteriorly tilt the pelvis and flex the spine at the beginning of the 3rd phase. Start at the bottom and create maximum arch in the lower back during the back roll phase. Individuals with a flexible spine may need to contract the extensor muscles slightly at the same time to achieve even flexion and prevent excessive flexion in the middle and lower spine.

Use your hip flexors to lift your legs off the mat in phase 3 and control their lowering in phase 4 of straight leg rolls. The abductor muscles of the thigh at the same time slightly spread the legs.

Pull your legs closer to your body and make sure that the bend lumbar of the spine was preserved as long as possible in the 5th phase, when the abdominal muscles control the gradual lowering of the torso onto the mat. After it is lowered, switch the action of the abdominal muscles to maintain the stability of the pelvis and lower back, while the muscles that bend the legs in hip joints, control the lowering of the legs, and the adductors of the thigh bring them together.

During the entire exercise of the rolls, the legs should be straightened, and the socks pulled back due to the action of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot. You should strive to reach with your feet as far as possible, in whatever direction they point.

Lifting the pelvis off the floor in the 3rd phase, press hard with your hands on the mat so that the muscles that extend the arm in the shoulder joint also help to raise the torso. In the 5th phase, the arms in the same position also play an important role, but the muscles in this case work eccentrically.

mental image. In the upward phase of the movement, imagine that you wrap your torso around a large gymnastic ball, and when the pelvis begins to sink, mentally move it towards the legs.

Notes

Straight-legged rolls can be thought of as the mirror opposite of forward bending twists. The only difference is that in this case you are pulling the pelvis to chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles at the same time tilt the pelvis back. This skill will come in handy later on to get rid of the tendency to tilt the pelvis forward when the extended legs create a large moment of force, for example, in exercises such as "Hundred" and "Die Hard". Posterior pelvic tilt activates more muscle fibers in the lower part of the abdominal muscles and thereby contributes to the stability of the power center. In addition, in rolls with straight legs there is a good dynamic stretch. rear group thigh muscles and extensor muscles of the spine.

Despite the fact that the benefits of this exercise rolling with straight legs are undeniable, it causes forced flexion of the spine in the chest and cervical regions under the influence of the gravity of the body, which is not always acceptable and acceptable for individual people. Perform this exercise only if you do not feel discomfort in the back and neck. Consult your doctor and, if necessary, refuse the exercise or make adjustments to it.

Modifications

In the 3rd and 4th phases, move your legs behind your head only as long as the weight of the body is on the shoulders and upper part back, not neck. This will reduce the load on the cervical vertebrae. If your muscles are not flexible enough rear surface hips, at first limit yourself to the fact that the legs in the upper phase will be parallel to the floor. It is not necessary to touch the mat with them. If the muscles in this area are very tight, you can slightly bend your knees when they are over your head. If the stiffness of the muscles in the lower back or shoulders does not allow you to raise the pelvis to shoulder level, bend your elbows and rest your palms on the lower back to create support for the torso.

Options

With your feet over your head, perform ankle dorsiflexion to increase the stretch in the hamstring. When returning to the starting position, pull the socks back.

Lie on your back with your legs straight. Hands should be along the body with palms down.

Position 2

With a sharp movement, tear your pelvis off the floor, raise your straight legs and lower them behind your head, trying to touch the floor with your toes. At the time of execution, the press should be as tense as possible, and the main effort should fall on it, so if possible, do not lean on your hands.

Position 3

Pausing for a second in the previous position, return to the starting position. This must be done in one sharp movement, but so that the legs do not touch the floor and are always on weight.

Do not be afraid to take a high pace, just do not lower your legs to the floor at the end point and try to throw them as far as possible behind your head.

Feet behind the head

Twisting the legs behind the head (The Roll-over)

Difficulty level: medium and difficult

Effect: stretching and massaging the spine and back muscles, strengthening the muscles of the press and the center of the body, stretching the back of the thighs and gluteal muscles.

Option 1 - Starting position: lie on your back, arms along the body, legs straightened on the floor, socks stretched. Fix the center of the body, pull in the stomach. Inhale, as you exhale, tear your legs away from your body and slowly twist them behind your head as far as possible. Ideally, you should touch your toes to the floor, inhale and slowly lower your legs to the floor as you exhale.

Option 2 - The starting position is the same, while exhaling, the legs are twisted behind the head with stretched socks, while inhaling, the feet become in a flex position and, with an exhalation, are untwisted down.

Number of repetitions: 8 repetitions

Do not help yourself with your hands, as if pushing your legs off the floor.

Do not make sudden movements, twisting is done smoothly - vertebra by vertebra.

Try to keep your legs straight and touch your toes to the floor behind your head.

An easier version of the leg-over-the-head twist is from a leg-to-table position (raised legs are bent at the knees at a 90° angle).

Headstand: technique, benefits and harms

The headstand (Shirshasana) gives the body balance, stability and rejuvenation. Yogis call it the king of asanas, because it stimulates the blood supply to the brain and activates the pituitary gland.

Like a king ruling over subjects, the brain regulates the will and intellect, imagination and thinking, affects the health, vitality and development of the whole body. Yoga master B.K.S. Iyengar taught the practice to the 84-year-old Queen Mother of Belgium. Her head was shaking, her whole body was trembling, but for the next 8 years she diligently performed Sirshasana.

There are two variants of Shirshasana: salamba - "headstand and handstand" and niralamba - "headstand without hands". For preparation, it is necessary to practice the shoulder stand (Sarvangasana) and the plow pose (Halasana). It is quite enough for women to do salamba Sirshasana correctly.

Execution techniques

There are several options that are performed sequentially: first, with an assistant, technique No. 1 is mastered against the wall or in the corner, then independently and without a wall - technique No. 2.

The rack is made against the wall, and better - in the corner. Using the angle, you can quickly achieve that when the balance is achieved, the body, legs and head will line up in a straight line.
The rolled rug should be placed in a corner so that the edges touch the walls, and kneel in front of it face down.
The fingers are clasped into a lock, the thumbs touch, the palms form a bowl and stand at a distance of 5–8 cm from the corner. The thumbs and little fingers are parallel. If the palms are put further, then the spine will bend, the stomach will protrude forward, the weight of the body will fall on the elbows and cause pain in them, the face will turn red.
The forearms are placed so that the elbows lie in a straight line, the ulna touches the mat, and the radius is located exactly above them.
The distance between the elbows is equal to the width of the shoulders, the arms remain straight and do not deviate. If the elbows are close together, pressure on the ribs will cause pain in the chest. If the elbows are wide apart, the chest will not open, and the pressure will be on the vertebrae of the cervical region.
An equilateral triangle is formed, which is made up of the palms, forearms and the distance between the chest and elbows. You can not move the elbows and forearms after everything has already been established.
The buttocks are raised so that the elbows form one line with the shoulders, and the palms with the head. Breathing is measured.
On exhalation, the crown of the head is placed on the mat in such a way that the back of the skull is parallel to the walls and 1.5–2 cm away from the little fingers of the hands. You can not hold your head in your palms or pinch between the hands. Remaining in this position, take 3-5 breaths and exhalations.
Then, as you exhale, raise your knees, toes on the floor. Then straighten the legs and move the feet inward, allowing the torso to become perpendicular to the floor.
Having made the legs firm, they draw inward kneecaps and stand for 5-10 seconds, keeping the rhythm of breathing. The practitioner's assistant, standing to the left or right, supports the practitioner's shins and thighs.
On exhalation, without bending the spine, move the buttocks to the corner. The assistant raises the practitioner's legs and torso until the legs reach the wall, touching the outside edges of their heels. The hull now rests only on both walls of the corner.
Then the buttocks are taken away from the wall and the weight is transferred to the arms and head. In this position, they stand as long as possible, preferably up to a minute, breathing is normal. Having gained control over the posture, the time can be gradually increased to 5 minutes.
To try to maintain balance, one foot is taken away from the wall by 7-10 cm. The buttocks are strained, the second leg is placed next to the first. At first, it will turn out to stand for 10-15 seconds. Feeling a loss of balance, they lean their feet against the wall. Then they try again, breathing is measured.
To exit on exhalation, the buttocks are leaned against the wall. The assistant supports the shins and thighs, and the practitioner gently lowers the legs and places them on the floor. After 10 seconds, they raise their heads and release their hands.

In the final position, it is important:

the sternum is raised so that the cervical vertebrae are not squeezed and the weight of the body does not fall on the head;
the lateral parts of the ribs raise and open the chest, leaving the dorsal vertebrae concave;
lumbar vertebrae straighten to retract abdominal muscles and belly;
the buttocks are some distance from the wall to allow the neck and lower back to balance;
heels rest against the wall so that balance is not lost.

From point 3 to point 8, the instructions of Technique No. 1 are followed.
On exhalation, both legs with slightly bent knees rise in a jump. If the spine deviates back, they try to move it forward, while maintaining a vertical position. Knees point up, thighs remain parallel to the floor.
The body is kept in line with the head. If the buttocks are allowed to lean back, come into line with the elbows, or relax, a fall will occur.
Now the knees rise, look at the ceiling, and the body from the navel to the knees stands upright. The legs below the knees are bent back, the muscles of the buttocks are tense and pulled inward. The body from head to knees is elongated in one line. For some time this position is fixed, breathing is normal.
Making the body hard from head to knees, they begin to raise the shins up, in line with the hips. Then the shins and calves are pulled all the way up.
When the feet are off the floor, the sequence of movement of the body up is important: first from the shoulder blades to the buttocks, then from the groin to the knees, then from the knees to the feet.
You can perform the rack from 5 minutes or more, while breathing is normal. The process of balancing on your head is as natural as standing on your feet.
On exhalation, the position of paragraph 4 is again taken. Then they reach the floor with their socks, bend their knees and also stand on the floor. In this position, rest for 10 seconds, then raise their heads and unhook their fingers.

In the final position, it is important:

elbow joints and forearms are pressed down;
elbows are firmly held and do not move;
shoulders and armpits are raised to avoid the pressure of body weight on the ears;
the shoulders are sufficiently removed from the hands;
intercostal muscles are expanded and raised up;
armpits well open and stretched upwards;
the shoulder blades and back are pulled inward, the chest is deployed without disturbing the position of the head and neck;
the lateral parts of the body are raised up;
the middle of the hips and knees form one line;
the buttocks and thighs are compressed, the inner parts of the thighs are raised up;
ankles and socks may touch;
the feet are straightened so that they are in line with the legs and do not twist anywhere, and the toes look up.

Need to pay attention

It is recommended to perform the headstand before other exercises, which can disturb the rhythm of breathing and cause trembling in the body.
When performing, the spine should be straight.
To maintain balance, the crown and centers of the arches of the feet are used as poles.
The weight of the body is concentrated on the head, not on the palms or elbows.
Losing balance in the final position, you need to bend your knees towards your stomach and release your hands. The body will not fall, but will slide down and back in the direction from the neck to the torso.
With excess weight, problems with the uterus, menstrual irregularities or hernias, you should keep your knees and heels separate, and your toes touching each other. This relieves pressure on the uterus and groin.
In order not to overexcite the psyche, after performing Shirshasana, one must enter Sarvangasana. The exposure time should be the same or Sarvangasana is done a little longer.
The headstand is performed once per workout. You can practice it twice a day if you do it in the morning and in the evening.

Complete contraindications

You should not do a headstand with the experience of daily practice of hatha yoga for less than 6 months and diseases:

Hypertension.
Heart disease, heart failure.
thrombosis and atherosclerosis.
Conjunctivitis, glaucoma and weakness of the vessels of the eyes.
Any kind of bleeding.
Inflammation of the middle ear, mucous membranes of the nose and throat.
Displacement of the intervertebral discs.
Severe blood pollution (chronic constipation and skin rashes).
Violation of the kidneys.

Temporary restrictions

Excessively full intestines (not earlier than 3-4 hours after eating).
Physical fatigue.
Headache, dizziness.
Vigorous exercise (at least 30 minutes).
Pregnancy or menstruation.
Severe sweating, fever, cardiopalmus and pain sensations.

Conclusion

The ability to properly stand "upside down" neutralizes the disadvantages of a normal upright position, when the internal organs sink and become sluggish. Sirshasana gently urges them to be reborn. The body warms up, blood circulation increases, breathing and digestion improve.

Many minor illnesses are treated: colds and back pain. But main effect produced in the brain. Therefore, anyone who suffers from lack of energy and willpower, intellectual weakness and lack of mental clarity should understand the benefits of the headstand and begin to practice it regularly at home or by attending group classes.

How to properly perform birch?

When we hear the phrase "exercise birch", the first thing that comes to mind is school physical education lessons. It turns out that this stance is very beneficial for health, but if performed correctly.

How to do a birch tree correctly, how useful the exercise is - we will consider in this article.

Description

"Sarvangasana" in yoga, "candle" in European gymnastics, "birch" among the Slavs - the exercise is one of the basic ones in acrobatics and gymnastics. Its implementation will be mastered by everyone, but not everyone knows what effect is possible from regular classes. The “birch” pose is a stand on the shoulders, with straight legs stretched upwards, while the hands support the body in the pelvis or lower back. Subsequently, after regular workouts arms can be extended on the floor, keeping the body in a vertical position with muscle effort.

During this position, blood circulation improves, there is better blood flow to the back of the head along the vertebral artery, thereby improving work internal organs. From Sanskrit, "sarvangasana" is translated as "posture for the whole body." For those who have just become dull in doing it, it will be easier to start with an easier version of “viparita karani”. This is the same stance, but in it you can bend in the lower back, literally laying it on your hands, holding the weight of the body.

The benefits of exercise

The birch stance benefits almost the entire body:

the muscles of the back, abs, hips and legs are strengthened;
salt deposition is reduced;
the spine is strengthened;
posture is aligned;
the amount of subcutaneous fat deposits decreases.

Thanks to improved blood circulation and blood oxygenation, tissue cells are rejuvenated, wrinkles are smoothed out, and the skin becomes elastic. Exercise allows you to remove the load from the legs, abdominal cavity, liberate the spine. It contributes to the treatment of many health problems in both women and men:

improves appetite and digestion;
blood vessels are strengthened;
normalization of cardiac activity;
the endocrine and hormonal systems return to normal;
brain function improves;
migraine pains go away;
pressure returns to normal.

Regular execution will serve as a prevention of gynecological diseases in women, prostatitis in men. Women will forget about painful critical days. Birch will help fight swelling of the legs and varicose veins veins, strengthen the immune system, relieve you of anemia, chronic fatigue, help improve vision and give vigor and mood for the whole day.

How to make a birch

The stand on the shoulder blades has simple technique execution:

lie on your back on a rug spread out on the floor;
put your legs together and lift them up, then tear your hips off the floor;
help yourself with your hands, resting them on your lower back.

As a result, the head, neck and shoulder blades lie on the floor, and the body and legs are vertical, while trying to keep the body even. You should “leave” the rack smoothly, lie down for a while, relaxing your muscles. Best time for classes - morning, while the body and brain are relaxed, and the stomach is empty. It is advisable to take food after exercise in an hour, it should be something light. Exercise can be done every day.

Possible difficulties and errors

If there are difficulties with the implementation, you can make the exercise easier. Place a chair behind your head, first put your legs behind your head, put your toes on the seat of the chair, and then smoothly level off. Do not immediately rush to stand in this position for a long time, start with thirty seconds, gradually increasing to three minutes.

during the exercise you need to relax;
you should not stand in a pose, experiencing a feeling of discomfort, if this happens, it means that you are doing something wrong or have increased the time too much;
you can’t turn your head or neck while standing, you can injure yourself;
do not perform the exercise if you have consumed alcohol before it;
if you have health problems, you should not stand for more than a minute.

Beginners with a trained body are often deceived by the seeming ease of exercise, such a delusion ends with injuries. To avoid them, do not jump up abruptly after performing, smoothly lower your legs behind your head, and only then to the floor, lie still for a while before getting up.

Contraindications

The birch exercise undoubtedly benefits the body, but in some cases there are contraindications for performing it.

You can not perform a rack in the following cases:

with inguinal hernia;
during critical days;
with trauma to the spine and cervical region;
enlargement of the thyroid gland;
with problems with cardiac activity;
with glaucoma;
with otitis;
if the pressure is too high;
pregnant women in the later stages.

With the opinion of yogis about the rejuvenation of the body with regular performance This stand is also supported by medical workers. Doctors explain such results with improved blood circulation, due to which the work of all body systems improves. Yogis also add that not only the physical body is rejuvenated, but also our spiritual principle.

Halasana Secrets, Plow Pose Technique in Yoga, Benefits of Asana

Halasana is an inverted yoga pose that is beneficial for the health of the back and legs. The plow pose reduces back pain and may help you sleep.

As part of the first Ashtanga Vinyasa yoga sequence, Halasana is entered from Salamba Sarvangasana. In this article, we will look at entering from a prone position.

Execution technique

Step 1:

Lie on the floor with your back down. Straighten your back, pull your shoulder blades together and down. Remove the lumbar arch.

Step 2:

While inhaling, lift both legs above the body at an angle of 90 degrees. Keep your legs straight, with your heels actively reaching for the ceiling. Check that the shoulders are pulled away from the neck, continue to tighten the shoulder blades together.

Step 3:

On the next inhale, lift your pelvis and place your legs behind your head. If necessary, support your pelvis/lower back with your hands for balance. Exhale and bring your legs further behind your head, making a crease in the hip joints.

Slowly lower your toes to the floor behind your head. Keep your torso as perpendicular to the floor as possible with your legs fully extended.

Step 4:

Keeping your toes on the floor, lift your hips and tailbone toward the ceiling. Imagine that the body is suspended from the hip joints.

The throat should be soft, the gaze fixed on the navel.

Step 5:

You can continue to press your hands to your lower back, pushing your back towards the ceiling. Or remove your hands from your back and stretch them behind you on the floor, palms down, opposite your legs. Take a couple of breaths.

Lock your palms together and press firmly on the entire surface of your arms, acting like a lever as you lift your hips towards the ceiling.

Step 6:

Stay in the pose for 1 to 3 minutes. Halasana is usually practiced after Salamba Sarvangasana for 1 to 5 minutes.

Exit the pose

As you inhale, return your hands to your lower back. With an exhalation, begin to lower your legs, keeping them close to the body; rotate your spine on the mat, lowering your legs to their original position.

Asana Tuning/Checkpoints

actively tighten the shoulder blades together and pull them to the lower back, move the shoulders away from the ears to release the lower cervical vertebrae and upper vertebrae of the chest;

the task is to keep the entire body weight on the shoulders, and not on the neck;

the chin is slightly pulled up to the neck, the head is relaxed;

to stretch your spine more, take your legs away from your head and do not bend your knees.

Benefit

reduces stress and fatigue;

stimulates the abdominal organs and the thyroid gland;

stretches the shoulders and spine;

beneficial effect on infertility, insomnia, sinusitis;

helps to eliminate fat deposits in the thighs and abdomen.

Contraindications

neck and back injuries;

asthma and high blood pressure;

pregnancy from the 2nd trimester.

Preparatory Yoga Exercises

Deep Practice

Upon entering the asana, pull your shoulder blades tightly together and rise to the tops of your shoulders. Rest strongly on your shoulders, while raising your pelvis and body and further moving your legs behind your head, and your arms in the opposite direction.

Variations

Light version of Halasana

At first, do not try to put your legs completely behind your head: lift your legs up and try to put them behind your head not completely, thereby rolling back and forth. Repeat the movement several times until you feel ready to perform the asana completely.

You can also perform the asana against the wall, bringing your legs behind your head and placing them on the wall at a height that is comfortable for you. this moment time.

When exiting the asana, to avoid injury or pinching in the neck, bend your knees.

Entering the asana, place your hands behind your head with your palms up. Move the feet on the palms so that the arch of the foot falls on the palm. Pull your heels further behind your head, holding them with your palms. In this variation, the back is rounded and the back of the thighs and lower back are stretched.

Karnapidasana (ear pose between the knees). This asana is performed only if you have mastered Halasana! Karnapidasana perfectly works out the cervical-collar zone, stretches the shoulders and the entire spine.

To perform the asana, follow these steps:

enter Halasana following the steps described above in the instructions;

as you exhale, bring the pelvis a little more behind the head and bend the legs at the knees. The hands remain in the same position - extended in the opposite direction from the body, palms are clenched into the castle.

with each exit, try to pull your knees more and more to your ears so that your head is between your legs. Take your time.

place your shins on the floor with your head between your knees and your feet together. At the slightest discomfort in the neck, stop moving your legs towards your head. Breathe evenly, looking at the middle of the chest.

hold the asana for several breaths, then carefully straighten your knees and exit the asana as instructed in the basic instructions.

d_yatsenko

yoga for life and life with yoga

practitioners' notes

Plow pose, halasana (lying on the back, straight legs behind the head)

What you need to know:

Any injuries and injuries in the cervical region;

Bronchial asthma (breathing in the plow can be difficult);

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6 comments
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it’s just very calm in such a “zyug”

stay tuned 🙂

Question regarding Halasana: Many sources on the net recommend that you do not move your head in this asana. On the contrary, I believe that in this case, the neck is not a support, and to control the correct execution, I recommend that those involved turn their heads left and right. Your opinion?

Regarding the entrance to Halasana recommended by you with the help of muscles alone abdominals. Maybe your students are in good physical shape, but for the average yoga class attendee, this is unattainable. For them, I offer the option of entering Halasana from a prone position with palms placed under the buttocks. This is right?

Pilates: leg curl exercise

Twisting the legs behind the head (Rollover) is a Pilates exercise that stretches and massages the spine and back muscles, strengthens the abdominal muscles, stretches the back of the thighs and gluteal muscles.

Execution technique

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Flex your spine, lift your pelvis off the mat and push it towards your shoulders as your legs pass over your head.

Inhale. Lower your legs to the floor as shown in the illustration if flexibility allows, then spread them shoulder-width apart.

Exhalation. Rolling slowly on your back, lower your pelvis to the mat. After that, continue to lower your legs to the starting position.

Repeat the straight leg roll once more, but start it with legs apart, and in the 4th phase, when the legs are behind the head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and 3 times apart.

Main working muscles

Muscles that flex the spine: rectus abdominis, external oblique, internal oblique.

Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fascia lata, pectineus.

Accessory muscles

Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.

Muscles that extend the leg in the hip joint: gluteus maximus, posterior thigh muscles.

Abductors of the thigh: gluteus medius, gluteus minimus.

Adductor muscles of the thigh: adductor longus, adductor short, adductor magnus, gracilis.

Muscles that extend the leg at the knee joint: quadriceps femoris.

Muscles that perform plantar flexion of the foot in the ankle joint: calf muscle, soleus muscle.

Muscles that extend the arm in the shoulder joint: latissimus dorsi, teres major, posterior deltoid muscle.

Use your hip flexors to lift your legs off the mat in phase 3 and control their lowering in phase 4 of straight leg rolls. The abductor muscles of the thigh at the same time slightly spread the legs.

Pull your legs closer to your body and make sure that the lumbar spine flexion is maintained as long as possible in the 5th phase, when the abdominal muscles control the gradual lowering of the torso to the mat. Once it is down, switch the action of the abdominal muscles to keep the pelvis and lower back stable while the hip flexors control the lowering of the legs and the adductors of the thigh bring them together.

mental image. In the upward phase of the movement, imagine that you wrap your body around a large gymnastic ball, and when the pelvis begins to lower, mentally move it towards the legs.

Notes

Straight-legged rolls can be thought of as the mirror opposite of forward bending twists. The only difference is that in this case you are pulling the pelvis to the chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles at the same time tilt the pelvis back. This skill will come in handy later on to get rid of the tendency to tilt the pelvis forward when the extended legs create a large moment of force, for example, in exercises such as "Hundred" and "Die Hard". The posterior pelvic tilt activates more muscle fibers in the lower abdominal muscles and thereby contributes to the stability of the power center. In addition, in rolls with straight legs, there is a good dynamic stretching of the posterior thigh muscles and the muscles that extend the spine.

Despite the fact that the benefits of this exercise rolling with straight legs are undeniable, it causes forced flexion of the spine in the thoracic and cervical regions under the influence of the gravity of the body, which is not always acceptable and acceptable for individual people. Perform this exercise only if you do not feel discomfort in the back and neck. Consult your doctor and, if necessary, refuse the exercise or make adjustments to it.

Modifications

In the 3rd and 4th phases, move your legs behind your head only as long as the weight of the body is on the shoulders and upper back, and not on the neck. This will reduce the load on the cervical vertebrae. If your hamstrings are not flexible enough, at first limit yourself to keeping your legs parallel to the floor in the upper phase. It is not necessary to touch the mat with them. If the muscles in this area are very tight, you can slightly bend your knees when they are over your head. If the stiffness of the muscles in the lower back or shoulders does not allow you to raise the pelvis to shoulder level, bend your elbows and rest your palms on the lower back to create support for the torso.

Options

With your feet over your head, perform ankle dorsiflexion to increase the stretch in the hamstring. When returning to the starting position, pull the socks back.

What kind of stretches do you need to throw your legs over your head? and got the best answer

Answer from Joy Iling[active]
I don’t know if it will help, but I read such classic exercises for stretching:
Stretching exercises. We train at home.
1. Stand up straight, spread your legs slightly and bend them at the knees. Raise one hand up and reach for an imaginary object. Lower it down and do the same with the other hand. In this case, the head should be slightly thrown back. Do the exercise 6 times.
2. Stand straight, left hand on the belt, feet shoulder-width apart. Now grab your head with your right hand and tilt it to the right. Hold this position for 10-20 seconds, then relax and rest for 10 seconds. Repeat the exercise for each hand 8 times.
3. Stand with your back to the wall and rest your palms on the wall. Now slowly sit down, sliding your palms along the wall. Hold the pose for 10-20 seconds and repeat 6 times.
4. Lunge by placing right leg forward. In this case, the right hand is laid aside, and the left is behind the head. Now slowly lean to the right and stay in this position for 20-30 seconds. Rest 20 seconds and repeat the exercise 4 times for each side.
5. Sit on the floor and spread your legs apart, palms clasped at the back of your head. Slowly tilt the body forward, trying to reach the right knee. Then also slowly return to the starting position and stretch to the left knee. Repeat the exercise 6 times for each side.
6. Sitting on the floor, cross your legs. Now press your hands on your chin and tighten your neck muscles, resisting the pressure of your hands. Hold the position for 30 seconds, then rest for 20 seconds. Repeat 8 times.
7. Get on all fours with your arms straight. Now stretch your right arm and left leg forward so that they are in a completely horizontal plane and stretch well. Repeat the exercise 7 times for each side.
8. Lie on your back, legs straight, arms outstretched to the sides. Slowly lift your right leg until it forms a right angle and extend it. Then lower it to the left, turning your head to the right. Now reverse the exercise and return to the starting position. Do the same with the second leg, repeat 5 times.
9. Lying on your back, pull your straight legs up to your head and grab your feet with your hands. Hold the position for 20 seconds, then lower your straight legs to the floor. Repeat 6 times.
10. Lying on your stomach, bend your legs and, holding your ankles with your hands and bending at the waist, lift them up. Stay in this position for 30 seconds, then slowly lower your legs and rest for 15 seconds. Repeat the exercise 7 times.
Although you probably need something more serious.

Answer from Artyom K.[guru]
need strong motivation.. . But in general, yoga has all the stretches

Answer from Steve Johnson[newbie]
Well, what happened?

Answer from 3 answers[guru]