The most important asanas of yoga. Brief guide to asanas

12 yoga asanas dangerous to health

SIRSHASANA

Headstand

Sirshasana is one of the main postures of Hatha Yoga.

It normalizes the blood supply to the brain, pituitary gland, pineal gland, while improving memory, vision, hearing, sleep.

Asana improves complexion, smoothes wrinkles, restores nervous balance. The pain in the legs disappears. It has a beneficial effect on the tonsils, heart, liver, sex glands, spine, leg veins. Gives relief when lowering the internal organs.

The whole body in this posture is updated.

It is recommended to practice Sirshasana together with Sarvangasana, it is in this combination that the greatest normalizing effect of both poses is achieved, especially on nervous system. One Sirshasana can cause uncompensated excitation of the central nervous system.

Yogis believe that all inverted postures, especially Sirshasana, contribute to the development of the ability to feel the biofield, "see" with the inner eye, and many other hidden capabilities of the human brain.

Swami Sivananda.Yogic texts refer to Shirshasana as the "regal pose". It is hardly necessary to particularly argue about the paramount importance of the normal blood supply to the head and, in particular, the brain, because the normal functioning of all organs and systems without exception depends on it.

In addition, flipping subtle body relative to the downward flow of cosmic energy leads to a change in the direction of rotation of the primordial vortex - the thinnest structure of the ethereal part of a human being - to the opposite, which causes a slowdown (and in some cases a reverse) of the direction of the flow of internal time, resulting in a slowdown in the aging process. Therefore, some experts - in particular, the outstanding yogi of antiquity Gheranda - attribute Shirshasana to the category of varieties of Viparita-ka-rani-mudra.

Visual disturbances, periodontal disease, headaches and dizziness of nervous origin, hysteria, excessive nocturnal emissions, constipation, digestive disorders, diseases of the liver and spleen, as well as many other diseases, are cured by regular persistent practice of Mastak Mudra.

Technique

Video

SALAMBA SARVANGASANA

Salamba Sarvangasana

Pose for all parts of the body

The common name for this asana is "birch".

This is an amazing posture that helps restore almost all body systems.

Sarvangasana has a special effect on the thyroid and goiter glands, tonsils, sex glands, brain, heart, and lungs. The nervous system calms down and headaches disappear.

Long-term practice in Sarnangasana cures chronic headaches, chronic colds, hypertension and hypotension. Improves memory, hearing and vision. Increases peristalsis.

Sarvangasana is used for varicose veins lower extremities, urinary and menstrual disorders, uterine displacement, kidney prolapse, hemorrhoids and hernia.

Asana prevents the formation of new wrinkles and helps smooth out old ones.

It is advisable to practice Sarvangasana twice a day, for 10 minutes each. If the asana is held for less than 5 minutes, its effect is noticeably reduced.

Swami Sivananda. Sarvangasana is no less beneficial than Sirshasana. It has an amazing effect on the glands related to Wisma Granthi.

The thyroid gland is also called the "gland of youth". This speaks of its importance in preserving the youthfulness of the body.

Senile decrepitude is not a natural condition, but a disease. This is proved to us not only by yogis who remain strong and youthful until death and pass away at a consciously chosen moment, but also by many old people who remain healthy and strong thanks to a normal lifestyle.

The regular practice of Sarvangasana has an amazingly beneficial and balanced effect on the entire Wisma Grantha area.

Constipation, indigestion, disorders of the liver and spleen, menstrual disorders and displacement of the uterus in women are miraculously cured by it. It eliminates general weakness, dizziness, hemorrhoids and hernia.

Technique

Video

Viparita Karani Mudra

Reversed action symbol

Viparita Karani Mudra is one of the key mystical practices of Yoga.

When performed in the full version, this exercise reverses the direction of rotation of the main vortex, thereby influencing the direction of the flow of internal time.

The Hatha Yoga Pradipika (sloka 82) says:
“In the beginning, the body should be kept upside down for only a short time. The duration can be gradually increased day by day. After six months of daily practice, wrinkles and gray hair will disappear.”

In other words, one of the most important beneficial effects of this pose is the rejuvenation of the body, the suspension or slowing down of the aging process. Of course, in order to achieve a serious result in half a year, as described in the text, one must follow a more complex technique, which requires prior mastery of Ujjayi pranayama, Chakra kshetram, the sensation of prana flows and visualization skills. However, even when performing the outer form of the asana, you will be able to feel great benefit both for body and mind.

Thanks to regular practice Viparita Karani mudra your hair and skin will look healthier, the onset of gray hair will be significantly delayed. Asana eliminates constipation, anemia, indigestion, improves digestion and vitality of the body. Due to the strong effect on digestion and metabolism, when practicing asana, you need to fully eat (but not directly during its implementation, of course - after eating, 2, better - 3 hours should pass before the start of practice; it is also not recommended to eat before 30-60 minutes after performing the asana).

Swami Sivananda. Classical treatises unanimously state that the practice of Viparita-karani-mudra preserves the youthfulness of the body. The skin does not fade and the hair does not turn gray over time. This exercise has a powerful beneficial effect on the structures related to Wisma Granthi, eliminates constipation, indigestion, anemia, increases appetite and overall vitality of the body.

Due to the stimulation of Vayu and Agni, Viparita Karani Mudra helps to neutralize and destroy toxins in the body. In addition, the inverted position of the body in the Viparita Karani Mudra relieves some of the load on the circulatory system due to the need to overcome the force of gravity when the blood passes through the lower body. Blood rushes to the organs of the abdominal cavity and upper body, especially to the neck and head. The blood vessels of the legs rest, the brain receives additional blood supply, the thyroid gland is abundantly washed with fresh blood.

Technique

Video

HALASANA

Plow Pose

Halasana comes from the word “hala”, which means a plow, which the body looks like when performing this asana.

Halasana and some other postures make up the Sarvangasana cycle.

In this position curvature of the spine and back pain are eliminated, blood circulation improves. spinal cord, functions of the liver, kidneys, spleen, adrenal glands, pancreas. By stretching the arms, cramps in the arms are cured. Asana increases peristalsis, gives relief from flatulence (bloating with gases). Helps with prolapse of internal organs, liver disease, diabetes, pyelonephritis, hemorrhoids. The effect of Halasana is in many ways similar to the effect of Sarvangasana, but in Halasana a greater effect is achieved for the abdominal organs.

Swami Sivananda. Stimulates the nerves and nerve plexuses associated with the front of the spine. Promotes the collection of prana in the middle of the abdomen and its uniform distribution from there throughout the body. In addition, this asana is one of the exercises that preserve the mobility of the spinal column and, consequently, the youthfulness of the body.

The muscles of the abdomen, thighs, pelvic region are strengthened, the heart rests, the liver, pancreas and spleen receive powerful stimulating impulses. Eliminate unnecessary body fat throughout the body, appetite develops. The organs of the Visma-granthi area, in particular, the thyroid and parathyroid glands, are subjected to exclusively beneficial functional and regulatory effects.

Technique

Video

Combination of three classic exercises: Bhujangasana - Shalabhasana - Dhanurasana

BHUJANGASANA

snake pose

Corrects curvature of the spine, puts in place displaced vertebrae, tones the entire back. Strengthens the activity of the thyroid gland, improves performance gastrointestinal tract, motor muscles eyes, nervous system. Helps to cure sciatica. Helps with constipation.

The variant of Bhujangasana with turning the head and body to the right and left has a beneficial effect on the corresponding kidneys, causing intensive blood circulation in the lumbar region.

Swami Sivananda. Asana tones the muscles of the back, helps to correct posture and, to a certain extent, eliminates the curvature of the spine.

It helps to increase the volume of the lungs and straightens the alveoli, has a beneficial effect on the heart and all organs of the abdominal cavity. The muscles of the pelvis and pelvic floor are strengthened. The muscles of the back develop rapidly and proportionately. Breast lines in women are made perfect. In addition, Bhujangasana is indispensable in the treatment of gynecological diseases.

Technique

Video

SHALABHASANA

Locust Pose

Asana has a very good effect on the spine, corrects its curvature and ossification, and is used when the vertebrae are displaced. Tones the digestive organs bladder and the prostate gland, helps with flatulence and intestinal disorders.

Swami Sivananda. Just as Bhujangasana tones upper part torso, the practice of Shalabhasana works out its Bottom part and legs.

This asana is a very effective prophylactic against sciatica and rheumatic symptoms in the lumbar region. After a few days of practice, it completely cures the pains in the sacral region that often accompany menstruation in women.

Exercise helps to get rid of rheumatism of the hands and feet, as well as neuralgia of the sciatic nerve. In addition, it allows you to make long walks without feeling the slightest fatigue, and increases endurance to heavy physical exertion.

The alveoli of the lungs are straightened, toned and developed, the legs become slender, fat deposits on the hips and torso quickly disappear.

Technique

Video

Dhanurasana

Bow pose

Dhanurasana is one of the most "ancient" yoga postures, recommended in Swatmarama's Hatha Yoga Pradipika and Gheranda Samhita.

The pose stimulates the activity of the liver, kidneys, adrenal glands, thyroid and pancreas. Strengthens the spine, makes it mobile, tones the nerves of the spine. Practice in this asana cures the displacement of the vertebrae, eliminates neuralgic pains caused by long sitting.

Swami Sivananda. Dhanurasana is the final element of a harmonious combination of three classical exercises: Bhujangasana - Shalabhasana - Dhanurasana. Properly performed Bhujangasana works the upper body. Shalabhasana - lower, Dhanurasana balances them, working through the middle part.

It has a tonic effect on the small and large intestines, eliminates defects in the stomach, liver, gallbladder, spleen and pancreas. The abdominal muscles are strengthened, the spine becomes flexible. In addition, Dhanurasana helps to get rid of osteochondrosis, rheumatism and diabetes, and also eliminates fat deposits on the abdomen and thighs.

Technique

Video

ARDHA MATSIENDRASANA

Half Matsyendra Pose

Matsyendra - God of fish

The asana cures pain in the back, lower back and hips. The prostate gland and bladder, liver and spleen are revived, the work of all digestive organs improves. The spine) in this posture is maintained healthy, and yogis say: "As long as the spine is flexible, there is no old age."

In Ardha Matsyendrasana good development get shoulders, strengthen shoulder joints and ligaments.

“Matsyendrasana improves appetite by inflating the digestive fire, it destroys terrible diseases in the body. During the practice in this asana, the Kundalini awakens and the soul becomes calm ”(Hatha Yoga Pradipika).

Spinal twist poses cannot be replaced by anything.

Technique

Video

Eighty-four major asanas are given by Shiva. I will talk about the four most important ones. Siddha, Padma, Simha and Bhadra are these four. Of these, Siddha is the most convenient and should be practiced constantly. ("Hatha Yoga Pradipika", 1-35; 1-36).

SIDDHASANA

perfect pose

Siddhas in Indian mythology are holy beings with supernatural powers.

Siddhasana is considered one of the most important asanas. Despite its simplicity, it has a very beneficial effect on the nervous system, improves blood circulation in the pelvic area, and restores the balance of many physiological processes in the body.

The pose is very good for breathing exercises, voice exercises, mental concentration and exercises for the eyes. The main condition for the successful practice of Siddhasana is a straight back.

In the Gheranda Samhita, this asana is mentioned as the first of 32 recommended "to people in this world": "Sit on the heel of one foot. With the heel of the other foot, press the base of the genitals. The chin is pressed to the chest. Keeping still and in control of your senses, look steadily at the place between the eyebrows. This posture, which opens the door to liberation, is called Siddhasana.

“Of all the eighty-four asanas, siddhasana should always be practiced. It purifies 72,000 nadis." Hatha Yoga Pradipika Shloka 39

In a number of sources on yoga, siddhasana is considered the best of all possible asanas. Unlike other postures that help a person gain health and a harmoniously developed body, as well as get rid of a number of ailments, siddhasana is primarily used for the practice of pranayama and meditation. It is often even said that siddhasana is the perfect pose.

It is traditionally believed that the highest levels of yoga can be achieved even with only one persistent practice of siddhasana. The name itself indicates that the asana opens up siddhis to the practitioner, i.e. perfection and beyond the ability that can help on the path to full self-realization.

The Hatha Yoga Pradipika (part 1, verses 39-42) says: “Of all the 84 important asanas, siddhasana should be practiced especially, as it purifies 72,000 nadis. A yogi who practices siddhasana for twelve years, while meditating on his own Self and restricting himself in food, will reach the state of supreme perfection. There is no need for other asanas if mastery in siddhasana is achieved.

Careful performance of pranayama in this asana makes the practice of any other asanas superfluous and keval-kumbhaka (involuntary cessation of breathing) sets in. This asana alone spontaneously generates unmani-kala. If perfection in siddhasana is achieved, the three locks are performed automatically and without tension.

Technique

Video

PADMASANA

Lotus position

One of the most effective poses, has the most versatile effect. The nervous system, internal organs calm down, the dynamic balance of all body systems is restored. Stiffness in the knees and ankles disappears, the back is strengthened.

Padmasana is considered a very calm pose, the body rests in it, and the mind can be directed to any point in life.

Along with Siddhasana, Padmasana is great for a variety of sitting exercises and for meditation (mental representation of various images, states and sensations).

Padmasana will be much easier to perform if you first master the floor lotus position.

“Having taken Padmasana and placing the palms one on top of the other, firmly press the chin to the chest and, concentrating on Brahman, often contract the anus and raise the apana; by similar contractions of the throat to move the prana down. By this, unsurpassed knowledge is achieved due to the Kundalini (awakened by this process) ”(“ Hatha Yoga Pradipika ”)

Technique

Video

BHADRASANA

Beneficial Posture

Hatha Yoga Pradipika lists Bhadrasana as one of the four most important asanas.

Action. This asana stimulates the appetite, develops and strengthens the knees and hip joints, as well as all organs located in the lower part of the abdominal cavity and inside the pelvis. It is an exceptionally powerful tool for developing sexual potency in both women and men, with proper full-fledged practice, it produces a truly unprecedented sexual power and, most importantly, the ability to control, redistribute this power and consciously manage this power.

Bhadrasana is one of the means of prolonging youth and gaining great magical powers. For women who have been constantly practicing Bhadrasana for several years, she, among other things, greatly facilitates childbirth.

Technique

Video

Addition: Baddha Konasana (butterfly pose)

SIMHAASANA

lion pose

Simha means "lion". This asana is dedicated to Narasimha (nara - man, simha - lion) - a lion-man, one of the incarnations of God Vishnu.

Simhasana refers to yoga postures designed to treat the throat. By increasing blood flow to the neck, Simhasana helps fight diseases of the upper respiratory tract, cleanses the tongue, improves voice and hearing, relieves bad breath, increases salivation.

In addition, the lion pose strengthens the ligaments of the throat, the muscles of the neck, face, abdomen, arms and legs. Smoothes wrinkles on the face. Eliminates double chin.

Improves diction. Useful for everyone who has to speak a lot and loudly: lecturers, singers, as well as people with a speech impediment. This posture also increases the blood supply to the posterior lobes of the brain, activates and recharges the throat energy center (Vishuddha Chakra).

It has a general calming effect.

Relieves mental stress.

Gives the possibility of acquiring siddhis and transferring them to others.

Technique

Video

Vrikshasana

tree pose

All yogic exercises (asanas) are aimed at calming the mind and nervous system, but balance postures serve this purpose especially. Vrikshasana is one of them.

The main effect of vrikshasana

Swami Kriyananda: "The tree pose is very helpful in achieving greater concentration in oneself (in a spiritual, not in an egoistic sense) and developing the correct posture."

This calms the mind and nervous system.

Additional effect from the tree pose

• develops shoulder mobility
• strengthens the muscles of the legs and arms
• tighten the muscles of the buttocks
• training the vestibular apparatus
• helps with flat feet

After performing vrikshasana, a person feels a surge of strength, lightness and confidence.

Technique

Video

32 asanas and 11 asanas

The ancient sage Gheranda in his work "Gheranda Samhita" identified 32 postures as the most important:

Gheranda said:

1. Shiva described 8,400,000 asanas. There are as many possible body positions as there are species of living beings in the universe.

2. Of them best essence 84. And out of these 84, only 32 are extremely useful for humanity in this world.

3 - 6. 32 asanas that give perfection in the mortal world are as follows:

Siddha, Padma, Badra, Mukta, Vajra, Swastika, Simha, Gomuka, Vira, Danura, Mrita, Gupta, Matsya, Matsyendra, Goraksha, Paschimottana, Utkata, Samkata, Mayura, Kukkuta, Kurma, Uttana Manduka, Uttana Kurmaka, Vriksha, Manduka, Garuda, Vrisha, Shalaba, Makara, Ushtra, Bujanga and Yoga asana.

2. Padmasana (lotus position)
3. Bhadrasana (blessed posture)
4. Muktasana (release pose)
5. Vajrasana (diamond pose)
6. Swastikasana (swastika pose)
7. Simhasana (lion pose)
8. Gomukhasana (cow head pose)
9. Virasana (hero pose)
10. Dhanurasana (bow pose)
12. Guptasana (hidden pose)
13. Matsyasana (fish pose)
14. Matsyendrasana (Matsyendra pose)
15. Gorakshasana (pose of Goraksha)
16. Pashchimottanasana (back extension pose)
17. Utkatasana (Elevated Pose)
18. Sankatasana (Twisted Pose)
19. Mayurasana (peacock pose)
20. Kukkutasana (rooster pose)
21. Kurmasana (turtle pose)
22. Uttana-kurmasana (stretched tortoise pose)
23. Utgana-mandukasana (stretched frog pose)
24. Vrikshasana (tree pose)
25. Mandukasana (Frog Pose)
26. Garudasana (eagle pose)
27. Vrshabasana (bull pose)
28. Shalabhasana (Grasshopper Pose)
29. Makarasana (crocodile pose)
30. Ushtrasana (camel pose)
31. Bhujangasana (cobra pose)
32. Yogasana (yoga pose)

Thanks to these postures, a person can gain a huge amount of benefits, however only 11 of these asanas are considered key.

It is they who are listed by the yogi Swatmarama, a disciple of Garkshanath, in the text "Hatha Yoga Pradipika":

1. Siddhasana (Perfection Pose)
2. Padmasana (lotus position)
3. Gomukhasana (cow head pose)
4. Virasana (hero pose)
5. Kukkutasana (rooster pose)
6. Kurmasana (turtle pose)
7. Dhanurasana (bow pose)
8. Matsyendrasana (Matsyendra pose)
9. Pashchimottanasana (back extension pose)
10. Mayurasana (peacock pose)
11. Shavasana / Mrtasana (corpse pose)

Among all the asanas listed padmasana and siddhasana occupy a key position, in view of the fact that the qualitative development of them opens the way for mastering the next steps of yoga.

About Swami Sivananda

Swami Sivananda (1887-1963) - Hindu spiritual teacher, widely known supporter of Yoga and Vedanta. Swami Sivananda is the founder of The Divine Life Society and the author of over 200 books on yoga, Vedanta and many other subjects. He established the Sivananda Ashram, the headquarters of The Divine Life on the banks of the Ganges River at Sivanandanagar, 3 kilometers from Rishikesh city. Swami was a pilgrim and traveled all over India, meditating at holy places and studying the works of spiritual teachers. He created the World Sadhusa Federation in 1947 and the Yoga Vedanta Academy in 1948. Swami called his yoga "the yoga of synthesis."

VIDEO

Yoga in our daily lives (Yoga in our daily life)

Yoga is an ancient system of healing and self-knowledge. Many modern methods of development and improvement are based on the knowledge of yoga. In this article, I would like to suggest effective exercises, regular execution which ensures the coordinated work of the whole organism and, with constant practice, replaces exercises for the abdominal muscles, many of which are a strong load on the spine.

shutr.bz

These practices are done on an empty stomach, so the morning is the best time to practice, but you can choose another time, provided that the stomach is empty. These are the so-called internal locks - in yoga they are called bandhas (in translation it means “hold”, “restrain”, “bind”). On physical level there is a soft massage, tone and cleansing of internal organs, stagnant processes of blood and lymph are eliminated, which improves general health organism. At the energy level, bandhas allow you to accumulate and consciously redirect energy within the body. There are four locks in total: three of them are not tied to breathing and have practically no contraindications. The fifth exercise is the same locks, only in dynamics.

Root lock (mula bandha)

To perform this exercise, you need to strongly compress the pelvic area, perineum, anus, as if you are delaying urination. The abdomen and buttocks do not tense up, only internal muscles. The easiest option to create the necessary effort is in the toilet, temporarily delay the process of urination, and you will immediately understand which muscles are included in the work (you don’t need to do this regularly, only in the form of a test). Mula bandha improves blood circulation in the pelvic area, prevents prolapse, incontinence, stagnant processes (which is especially important in our time of a sedentary lifestyle for many).

shutr.bz

There are two modes of root lock execution:

• Dynamic. We strongly compress these muscles, then completely release, but without strain. You can imagine that you raise the elevator to the last floor, then lower it to the first.
• Static. Muscles are compressed and kept in good shape for a certain amount of time. I recommend not only in the morning, but also during the day to practice both options: for example, ten times - dynamics (squeezed and released) and ten accounts - statics (pulled up and held).

The number of approaches depends on motivation, at least five times a day, remember this exercise and perform it in any position of the body - lying, sitting, standing. Great option- do it in transport, in line, instead of languishing with boredom and annoyance. It should be noted that the pelvic floor muscles can be weakened after pregnancy, certain diseases, and due to some physiological features. In this case, it is recommended to train lying down, and over time you will feel the strength of these muscles.

In addition to the physiological effect of moola bandha, it increases energy levels and enhances attractiveness.

Neck lock (jalandhara bandha)

It is necessary to pull the chin to the collarbones, stretching the top of the head up. This stabilizes intracranial pressure. This exercise should also be performed if the head is spinning. On an energetic level, this lock helps to cope with stress and anxiety.

Tongue Lock (Nabho Bandha)

Press the tip of the tongue against the upper palate just behind the teeth. This allows you to prevent energy dissipation and work with attention. Practice this lock often throughout the day. Especially if you feel that you can say too much.

Abdominal lock (uddiyana bandha)

This is the fourth lock that has contraindications - pregnancy, critical days, acute diseases of the abdominal organs, and is performed while holding the breath after exhalation along with the rest of the bandhas.

shutr.bz

Technique. We exhale completely, hold our breath and, without tension of the abdominal muscles, we pull the stomach under the ribs, it turns out to be concave inward, like a deep plate. At the same time, the ribs expand, the diaphragm rises, as during inhalation, but no air enters, and due to the vacuum in the abdominal cavity, the abdomen is drawn up and back. Simultaneously with the retraction of the abdomen, we squeeze the muscles of the pelvic floor, press the chin to the collarbones and hold the tip of the tongue in the upper palate. When you want to inhale (breath holding is comfortable), first gently let go of the stomach, then the chin, and keep the root lock in good shape throughout the entire inhalation.

In this exercise, there is a powerful massage and cleansing of the internal organs, with regular practice, this contributes to weight loss and tone of the abdominal muscles.

Body position options:

• lying on your back (especially if the pelvic floor muscles are still weak and you cannot keep them in good shape while holding your breath and during inspiration);
• On knees;
• sitting (this is the most difficult option, you should move on to it when you have mastered the retraction of the abdomen);
• standing, legs bent, hands resting on the hips.

shutr.bz

Technique. We exhale, hold our breath and tighten the muscles of the pelvic floor, the stomach under the ribs, press the chin to the collarbones, keep the tip of the tongue in the upper sky behind the teeth. When you want to inhale, let go of the stomach, chin, keep the pelvic floor in good shape.

Times:

Thus, the first morning ritual is the inner locks.

Belly wave (agnisara-dhauti)

In fact, these are the same locks, but the abdominal one is performed in dynamics - while holding the breath, we retract the stomach and release it without tension of the abdominal muscles. This creates an even more powerful massage of the internal organs. Contraindications are the same - pregnancy, critical days, acute diseases of the abdominal cavity.

Technique. We exhale completely, hold our breath, tighten the muscles of the pelvic floor, press the chin to the collarbones, the tip of the tongue in the upper palate, pull in the stomach and release a comfortable number of times. When you want to inhale, we fix the last retraction for a second and release the stomach, raise the chin, the root lock remains in good shape during inhalation. The body position is similar - lying down, especially if the pelvic floor muscles are weak, on all fours, sitting (only if the exercises are well mastered), standing with support on the hips.

Times: up to 30 - with a fragile physique, 100 or more - with a normal and dense.

For a better understanding of these techniques, watch this video:

There is another powerful practice, which in yoga is called nauli. It is worth starting it only if the bandhas and the belly wave are well mastered. I will definitely write about this exercise in a separate article. In the meantime, practice your morning health rituals and be happy!

Our expert: Tatyana Dudina, yoga instructor, yoga therapist, teacher of the TV channel "Live!", Leading trainer of the international project "Yoga&Seychelles" - seychellesyoga.com.

Why yoga is good for women

After starting the practice, many women, at first with surprise, and then with delight, notice positive changes in their well-being. After a course of yoga therapy, it is quite possible to normalize the cycle, reduce the intensity of menstrual pain, smooth out the manifestations of PMS, and even stop taking hormonal drugs regularly. For healthy women, yoga helps maintain and maintain their reproductive health.

Everything in our body is interconnected: organs, tissues, joints and muscles. Yogis have long understood (and physiologists have proven) that by influencing the muscles in a certain way, we can also influence the internal organs. The mechanism of this effect is quite simple. The muscles, ligaments and joints of our body have sensitive nerve endings, through which we feel our body. These same nerve connections play an important role in maintaining the health of internal organs.

Important information about women's health: if you do not lead a sufficiently mobile lifestyle, the pelvic region will be in a state of deficiency of stimulation, and this will have a negative impact on the condition of the internal organs of the small pelvis. What can be done? There are a number of postures in yoga that the best way affect the muscles in that area.

Baddha Konasana - Bound Angle Pose

Technique: sitting on the floor, put your feet together with the soles to each other, pull them towards you and try to lower your hips to the floor. Straighten the spine, pay attention to the lower back - it should not be rounded, the gaze is directed in front of you. If you can't lower your hips, put a rolled-up blanket under your buttocks: find a position that is comfortable for you, in which the hips do not experience tension. The duration of holding the pose depends on your state of health and the level of stretching: on average, 3-5 breath cycles (1 cycle: inhale-exhale).

Depending on the state of the joints, flexibility, the monthly cycle of a woman, it is possible to perform various kinds this asana (against a wall, with a yoga bolster and a yoga strap, lying on a bolster or yoga mat). This pose is recommended during pregnancy: you can try the described version or choose the right one with a yoga teacher.

Effect: improves the mobility of the hip joints, relieves tension in the pelvic area, normalizes the menstrual cycle, promotes the proper functioning of the ovaries.

Trikonasana - triangle pose

Technique: in a standing position, legs apart, stretch your arms to the sides, palms pointing down. Turn your right foot 90⁰, wrap your left foot inward. Tilt the body to the right, stretch your left hand vertically upwards, and lower your right hand to the floor or to a support (see photo). Expand upper arm and chest towards the ceiling, do not pinch the right side. Try to calm your breathing, watch your inhalation and exhalation.

The duration of holding the pose depends on your well-being and the level of stretching: 3-5 breath cycles. Slowly return to the starting position. Do the same on the other side.

Effect: relieves stiffness in the hip joints, has a positive psycho-emotional effect during stress, depression.

Virasana - Hero Pose

Technique: kneel, then slowly sit between the heels, feet pointing up, located on both sides of the pelvis. Stretch your crown up, stretching your spine, open your chest. Breathe calmly and evenly. Performing classical Virasana requires a good stretch of the hip joints, so you can start by sitting on a roller or a folded blanket. Stay in the pose for 3-5 breaths. Warning: do not do Virasana if you have knee problems!

It is possible to perform Virasana during pregnancy in different variations, but under the supervision of a trainer. Depending on the state of the joints, flexibility, monthly cycle, women do one or another version of the pose (with a yoga roller, sitting on a support, lying on a roller or yoga mat) and determine the holding time for themselves.

Effect: stretches the muscles of the thighs and perineum, improves digestion.

Today we are going to look at over 50 of the best yoga poses that are suitable for both beginners and experienced yogis. In order to correctly perform the pose for each asana, the execution technique is given, as well as the beneficial effect and effect on the body. This is a kind of small encyclopedia of the best yoga poses and asanas.

Adho Mukha Svanasana (Dog Pose)

Adho Mukha Svanasana - Adho Mukha means “face down” in translation, and shvana means “dog”. Downward facing dog pose.

To correctly perform the pose, you need to lie on your stomach and spread your feet to the sides by about 30 centimeters. Next, you need to place your palms on the floor on the sides of the chest, straighten your fingers and point them straight. Next, you need to raise the body from the floor, straighten your arms at the elbows, stretch your head to the feet and lower your head to the floor. It is important that the heels and soles of the feet should be on the floor and parallel to each other, and the fingers should look forward.

If you use this asana often, it will help get rid of fatigue in the back, give a lot vital energy. The asana is recommended for athletes - runners as relaxation after training, as well as for people with a sore back and neck to develop the muscles of the back, shoulders and legs.

Akarna Dhanurasana (Bow and Arrow Pose)

Akarna Dhanurasana - Karna means “ear”, the prefix “a” means “in the direction”, and Dhanu means “bow”. Bow and arrow pose.

The technique of this posture means that one foot should be pulled by the hand to the head and the heel should touch the ear, and the big toe of the second leg (it should be on the floor) should be in the other hand. Next, the leg that is bent at the knee straightens.

The asana gives your body good flexibility, especially the legs. The joints of the legs and arms develop well. Prolonged performance of this asana gives you a clear idea of ​​the muscular capabilities of your body and "liberates" your actions.

Anantasana (Infinity Pose)

Anantasana - Ananta in translation means "place", which is the resting place of God. Sleeping Vishnu or Ananta Pose

To properly perform this pose, you need to raise your head and stretch your left arm along the floor, bend your arm at the elbow, grasp your forearm and press your head to your left palm, while the palm should be over your left ear. Breathing should be even and deep. Next, you need to bend the right leg at the knee, grab the big toe of the right foot with your hand and stretch the right arm and right leg vertically. Then you need to return to the starting position and perform asanas again.

This asana trains the muscles of the thighs, has a beneficial effect on all body functions, significantly improves the overall physical state person and is recommended for pain in the back and legs.

Ardha Baddha Padma Paschimottanasana

Ardha Baddha Padma Paschimottanasana - Ardha means “half”, baddha means “to bind”, and padma means “lotus”. This asana stretches almost the entire back of the body well.

To correctly perform the asana, you need to bend your left leg and put your left foot on your right thigh. Bring your left hand behind your back and grab your left toes with your hand. Next, you need to press your left knee to your right leg, and then straighten your back. Then you need to lower yourself, practically lie down, with your head and body on your leg.

This asana helps to improve joint mobility, calm the nervous system, and this pose is also recommended for stoop and problems with the spine.

Ardha Baddha Padmottanasana (Standing Half Lotus Bend)

Ardha Baddha Padmottanasana - Ardha means “half”, baddha means “to bind”, padma means “lotus”, and Utanna means “stretch”. Standing Half Lotus Bend

To properly perform the asana, you need to raise the right leg, bend the right leg and press the right leg to the thigh of the left leg. Next, you need to take the right foot with your left hand, put your right hand behind your back and take the toes of your right foot. Then we lower the left hand, lean forward and place the left hand on the floor, raise the head and arch the back. Next, you need to lower your head to your left knee, stay in this position for a while and return to the starting position.

This asana stretches the muscles of the thighs well, actively affects the internal organs "intestines, stomach", which has a good effect on digestion and the condition of the intestines. The muscles at the same time actively work and significantly improve the flexibility of your body.

Ardha Navasana (Half Boat Pose)

Ardha Navasana - Ardha means “half” in translation, and nava means “ship”. Indeed, this pose is very much like a ship. Half boat pose.

To perform the asana correctly, you need to interlace your fingers, put your hands behind your head and press your palms to the back of your head. Next, you need to lean back and immediately tear your legs off the floor, tighten your knees and point your toes away from you, while you should seem to “balance” like a ship. Try to keep your body in balance as best you can. Breathing in this position should be in one, normal rhythm. Deep and too frequent breaths and exhalations are not desirable.

After performing this asana, your muscles will definitely be in good shape, especially your abs. This posture is very good for developing a sense of balance and allows your body to learn to stay in the “golden mean”. After some time of practicing this posture, you will gain strength in the body, as well as grace and ease in movement.

Ardha Chandrasana (Crescent Moon Pose)

Ardha Chandrasana - Ardha means "half" and Chandra means "moon". Asan is so named because it looks like a crescent moon. Crescent pose.

To correctly perform the asana, you need to put your right hand on the floor 30 cm from the right leg in the Trikosana pose. Next, you need to place your left hand on your left thigh and straighten and stretch well. The main thing is that the weight of your body is on the right leg and thigh, the hand in this case is needed only for balancing in this position.

This asana is very similar to various diseases of the musculoskeletal system, as it develops the balance and balance of the body. In addition, there is a beneficial effect on the nerve endings.

Ashtavakrasana (Pose of eight arcs (eight corners))

Ashtavakrasana - Asana is dedicated to the sage Ashtavakra, who became slender thanks to his father. Pose of eight arcs (eight corners).

To properly perform this pose, you need to stand up straight and spread your legs 45 cm apart, bend your legs and lower your right hand to the floor between your legs, and leave your left hand behind your left leg. Next, the right leg should be moved to the right hand, and then the surface of the right thigh should be moved to the elbow of the right hand. Next, you need to tear your legs off the floor, cross your ankles and try to stay in this position for a while. Congratulations, we have completed the first part of the asana.

At first, you can insure yourself with your feet so as not to fall, but over time you will learn to balance well and linger in this position for a long time. Then you need to bend your elbows and tilt your body parallel to the floor and straighten your legs to the side.

Asana refers to complex postures, therefore it is recommended for beginners only under the supervision of an experienced mentor. A very serious load goes on your hands, so if you have weak hands, it is better to first strengthen and “pump up” them. In general, the asana acts on almost all the muscles of the body and develops a sense of balance and general physical development very well.

Baddha Konasana (Butterfly Pose)

Baddha Konasana - Baddha means “limited”, kona means “angle”. The posture looks like this: you are sitting on the floor, legs are crossed, and hands hold the feet (while the knees should touch the floor). Butterfly pose.

To properly perform this pose, you need to sit in the Dandasan asana, bend your legs, and pull your feet towards you. Next, you need to connect your legs and take them by the fingers, then move your heels to the crotch (the knees should be pressed to the floor). Then grab your feet with your hands, straighten your spine and head straight. Breathing should be normal and even, hold this position for about 1 minute, then return to the starting position.

Asana improves blood circulation throughout the body, reduces muscle pain and prevents diseases of the genitourinary system. In addition to this, Baddha Konasana is used for meditation, as this posture does not require much preparation and is suitable for long periods of practice.

Baddha Hasta Sirshasana (Headstand Pose)

Baddha Hasta Sirsasana - Baddha means “limited” in translation, hasta means “hand”. At its core, the pose is a variant of the usual Sirshasana. Headstand.

To properly perform this pose, you need to fold your hands in front of your chest, grabbing your right hand near the elbow with your left hand, and right hand- Elbow of the left hand. Next, you need to lower your elbows and forearms to the floor, lean forward and put your head on the mat so that your forehead looks towards your forearms. Then you need to tear your knees off the floor and straighten your legs. As soon as you have fixed the weight of the body on the head and elbows, the body must be tilted back and the legs raised up. After you stand upright in a pose, you need to control your breathing and body balance. Raise and pull your legs up until you notice lightness in the neck and shoulder muscles. Perform this pose carefully so as not to fall. There is a second version of the pose, when you hold your head with both hands at the back of your head.

Performing this asana will give you lightness and balance in the body. It is important not to stand in this position for a long time, no more than a minute is enough. Posture helps you find the "balance point" of your body.

Bharadvajasana (Seated Twist Pose)

Bharadvajasana - This pose got its name from the sage Bharadvaja. Twisting while sitting on your knees.

To perform the asana correctly, you need to sit on the floor and perform your legs in front of you, then bend your legs and take them to the right, while ensuring that the feet are to the right of the buttocks. Next, you need to turn the body 45 degrees to the left, straighten the right arm, and put the left hand on the left thigh next to the knee. The right hand must be put under the left knee, then wrap the left hand behind the back, bend the arm and grab the right hand at the elbow with the left hand, then turn the head to the right. It is recommended to stay in this position for no more than 1 minute, while breathing should be deep and calm.

The asana is simple and develops all parts of the spine, including the neck and shoulders. The pose is indispensable for people suffering from periodic pain in the back and neck.

Bhekasana (Frog Pose)

Bhekasana - Bhekasana (second name - Mandukasana). Frog pose.

Bheka means "frog" in translation. The body of a yogi in this pose is very much like this animal.

To correctly perform the pose, you need to lie on your stomach and stretch your arms parallel to the body forward, while bending your legs at the buttocks. Next, you need to take the fingers of the right hand with the right hand, and the fingers of the left hand with the left hand, then raise the head and body from the floor and look as high as possible. At the same time, the hands should be turned so that the palms are closer to the base of the feet, then with the hands you need to move the legs to the floor as much as possible, and at the same time bend the back with the head as high as possible.

Asana has a good effect on the internal organs of a person in the abdominal cavity. Joints are developed and become stronger. As for stretching, the leg muscles develop as well as possible, which is especially important for runners.

Bhujangasana (Pose of the snake, cobra)

The word Bhujanka means "snake" in translation. The body of a yogi in this pose resembles a snake that is about to bite. Cobra pose.

To correctly perform the pose, you need to lie on your stomach, stretch your legs so that they are together, and your toes are directed “away from you”. The palms should be lowered to the floor, and then the arms should be straightened, thereby lifting the body up, while the legs and pelvis should be pressed to the floor as much as possible. Try to tilt your chest and head back as much as possible.

Asana is indispensable for people suffering from pain in the lower back, back and neck. In addition, it develops the flexibility of the body and improves blood circulation throughout the body.

Vatayanasana (Horse Pose)

Vatayanasana - The word Vatayan in translation means "horse". The body of a yogi in this pose resembles the head of a horse, which is why the name is given. Pose of a horse (horse).

To correctly perform the pose, you need to sit on the floor and move your left leg to the right thigh, then lower your hands to the pelvis, and the left knee to the floor. Next, we must bring the right foot closer to the left knee, straighten the back and try to catch the balance. Next, you need to bend your elbows and raise your shoulders, and then twist your arms as shown in the photo (palms should be joined together).

Asana helps to improve the blood supply to the pelvic region and improves the overall well-being of a person in difficult periods of life. After a hard day, this pose helps relieve muscle and joint pain in the pelvic area.

Virabhadrasana (Warrior Pose)

Virabhadrasana - The pose is dedicated to the mighty hero who was created by the god Shiva from his tangled hair. Pose of a hero, warrior.

To properly perform the pose, you need to stand in the Tadasana pose, stretch your arms up and join your palms together. Next, you need to jump and spread your legs about 120-130 centimeters, turn to the right while turning your right foot to the right, and turn your left foot inward. Next, we will bend the right leg so that the part of the leg from the knee to the thigh is parallel to the floor. The knee should be in line with the heel, and not protrude forward or backward. Breathe deeply and calmly in this position.

Asana is not recommended for long-term performance, you need to stay in this position for no more than a minute. The pose develops very well respiratory system, it's kind of " breathing exercises for the body." The effect on the muscles of the back and legs is significant, due to which pain in these areas is significantly reduced.

Virasana (Hero Pose)

Virasana - Vira means "hero" in translation. The pose is conducive to various meditations and self-knowledge techniques. Hero Pose.

To correctly perform the pose, you need to get on your knees and press them together, and spread your feet 45 centimeters apart. Then sit on the floor (not on your feet). The legs should be on the sides of the pelvis, the toes should be pressed to the floor and point them back. Next, you need to put your hands on your knees with your palms up, connect your thumbs and forefingers with the tips and straighten your back. Stay in this position for as long as you are comfortable. The first part of the pose ends here.

To complete the second part, you need to turn your hands to your knees, interlace your fingers together and raise your hands up, palms up. Next, you need to unhook your hands, put your palms on your legs and lean forward so that your chin is on your knees. Stay in this asana for as long as possible.

The asana is recommended for gout, rheumatic pains, pain in the back and legs. Thanks to the tension and work of the legs, the correct functioning of the legs when walking is formed, so that your legs are less tired from a long walk.

Vrikshasana (Tree Pose)

Vrikshasana - Vriksha means "tree" in translation. tree pose

To properly perform this pose, you need to stand in the Tadasana pose, bend your right leg, and raise your right leg to the base of your left thigh so that it is pressed against your left leg and your toes point to the floor. Next, you need to put your palms together and raise your hands up. Balance in this position for as long as possible, then return to the starting position. Breathing in this asana should be even.

The asana develops a good sense of balance, and also develops the muscles of the legs and gives a sense of balance.

Garbha Pindasana (Fetal Pose)

Garbha Pindasana - Garbha means "womb" in translation, and pinda means "embryo". This is one of the variants of Padmasana. Embryo position.

To properly perform this pose, you need to sit in the Padmasana pose, move your hands between the reeds and shins, point your hands towards you. Next, you need to tear off your legs and hips from the floor, grab your ears with your hands and keep your balance on the coccyx. This pose requires a high sense of balance, and the time to perform the pose is limited to 30 seconds. Breathing should be normal.

The asana stretches the muscles of the legs well, and also develops the abdominal muscles. Improves blood circulation throughout the body.

Garudasana (Eagle Pose)

Garudasana - Garuda in translation means the name of the king of birds - an eagle. Eagle pose.

To properly perform this pose, you need to stand in the Tadasana pose, bend your right leg and wrap your left leg around your right leg. The left foot should also be braided around the right leg. Next, balance on your right leg, and then bend your arms and raise them to your chest, move your right elbow to your left shoulder. The right hand should be directed to the right, and the left hand to the left, then we connect the palms together so that they are intertwined and hold this position for no more than 1 minute.

Asana well develops the muscles of the shoulders, neck, and also the arms. Developing good flexibility hands, as well as the general physical condition with prolonged practice of yoga and this posture improves.

Gorakshasana (Shepherd's Pose)

Gorakshasana - Goraksha in translation means "shepherd". This pose is difficult for yoga beginners and is only recommended for experienced yogis. Yoga Gorakhnath Pose

To properly perform this pose, you need to sit in the Padmasan pose, stretch your arms forward and kneel, then fully straighten up. Next, you need to balance for a while, and then join your hands in front of the chest.

Asana well develops a sense of balance and balance of the body. In this pose, your level of body control is well developed.

Dandasana (Staff Pose)

Dandasana - Danda in translation means "rod". The asana is very simple and suitable for absolutely all beginner yogis. Staff pose.

To properly perform this pose, you need to sit on the floor and stretch your legs forward, then put your palms on the floor, fingers towards the legs. Next, you need to fully straighten your arms and straighten your back. Breathing should be calm and even, in this position you are resting.

Asana acts more psychologically than physically, therefore it is recommended for psychological relief and as a warm-up before more difficult postures.

Dhanurasana (Bow Pose)

Dhanurasana - Dhanu means "bow" in translation. The body of a yogi in this asana is like a bowstring. Bow pose.

To correctly perform this pose, you need to lie on your stomach, bend your knees, stretch your arms back and grab your left leg with your left hand, and your right leg with your right hand, then you need to raise your legs and chest up. It is recommended to stay in the pose for about 1 minute.

The asana is useful for stretching the spine for people suffering from slouching. In addition, the posture has a positive effect on the overall stretching of the body.

Karnapidasana (Ear Pose Between Knees)

Karnapidasana - Karna means “ear”, pida “pain”. Pose of the ears between the knees.

To perform the pose correctly, you need to perform the Halasana pose, then bend your legs and move your right knee to your right ear, and your left knee to your left. Next, you need to stretch your fingers and place your hands on the ribs or stretch them behind your head.

Asana gives good stretch to the body due to which the muscles that are usually not involved begin to work.

Crownchasana (Heron Pose)

Kraunchasana - Krauncha means "heron" in translation. Heron pose.

To properly perform the pose, you need to sit in the Dandasana pose, then bend your right leg and lower it to the floor to the right of the buttocks. The left leg must be bent at the knee, take the foot with your hands and straighten it vertically upwards. Next, you need to move the body and head closer to the leg, so as to cling to it.

The asana stretches the body well, and especially the muscles of the legs, and will be difficult to perform for people with poor stretching.

Kukkutasana (Rooster Pose)

Kukkutasana - Kukkuta means "rooster" in translation. Rooster pose.

To properly perform the pose, you need to sit in the Padmasana pose, put your hands between your thighs and shins so that they reach the floor. Next, you need to tear off the body from the floor and stand on your hands, while palms and fingers should be directed straight.

Asana puts a lot of stress on the hands, which strengthens them well. A sense of body balance and balance develops.

Lolasana (Earring Pose)

Lolasana - Lola in translation means "trembling". Earring pose.

To properly perform this pose, you need to sit in Dandasana, place your hands on the floor, raise your pelvis and bend your right leg, then bend your left leg in the same way so that the right leg is on the left. The toes should point backwards and the breathing should be normal and regular.

This Asana, like Kukkutasana, strengthens the hands well, including shoulder muscles and back muscles.

Makarasana (crocodile pose)

To correctly perform this pose, you need to lie on your stomach on the floor, stretch your legs, grab your head by the top of your hands. Next, you need to simultaneously raise the legs and head with the chest to the top.

Asana well develops the muscles of the back, shoulders and legs, and also improves the overall stretching of the body.

Matsyasana (Fish Pose)

Matsiasana - Matsiasana means "fish" in translation. The pose is dedicated to one of the incarnations of God Vishnu - Matsya. Fish pose.

To properly perform this pose, you need to sit in the Padmasana pose, lean back and lie on your back, bend your back and raise your neck and body from the floor from the floor. You need to put your hands on your legs to increase the arch. Next, you need to bend your arms, grabbing your elbows with your hands and bring them behind your head and drop your shoulders to the floor. Breathing in this position should be normal, even and easy.

In this position, the spine is very well stretched and total stretch body, so this pose is indispensable for stooped people.

Maha Mudra (Great Seal Pose)

Maha Mudra - Maha in translation means “great”, mudra “seal”. Pose of the Great Seal.

To perform this pose correctly, you need to sit in the Dandasana pose, bend your left leg and move it to the left, then the left heel should be placed on inside right thigh. Next, you need to stretch your arms and grab the toes of your right foot, lower your head down and completely straighten your back.

Asana develops and improves the functioning and blood supply of the abdominal organs of the body, and also significantly improves the stretching of the body.

Mukta Hasta Shirshasana

Mukta Hasta Shirsana - Mukhta means “free”, hasta “hand”. Asana is the most difficult of those performed on the head. Headstand pose.

To properly perform this pose, you need to kneel, lean forward and lower your head to the floor. Next, you need to stretch your arms forward towards your legs and lower your hands to the floor with your palms up. Next, you need to raise the body and legs, that is, stand on your head so that your hands are in the same position.

Asana Mukta Hasta Shirshasana is the most difficult variation of the usual Sirshasana and requires great experience and skills. Important! Do not perform this pose on your own, otherwise you risk hurting yourself.

Salamba Sarvangasana (Shoulder Stand, Birch Pose)

Salamba Savargasana - Alamba in translation means "support", sa "together". Asana is the main exercise for beginners and is favorable for the whole organism, which is also reflected in the name. Blade stand.

To properly perform this pose, you need to lie on your back and stretch your legs straight, then you need to bend your legs and press them to your stomach. Next, you need to raise the pelvis from the floor, bend your arms (should be pressed to the floor) and place them on top of the pelvis. Next, simply straighten your legs and straighten your body vertically upwards.

Asana has a very important and strong influence on the body, it is not for nothing that it is practiced even in schools and in ordinary fitness classes. Sarvangasana is a boon for the whole body that heals, relaxes and strengthens it.

Niralamba Sarvangasana (Shoulderstand Unsupported Pose)

Niralamba Sarvangasana - Alamba in translation means "support", nir "absence". This is a kind of vertical stance, based on the muscles of the neck, back and abdomen. Shoulder stand without support.

To properly perform this pose, you need to perform Salamba Sarvangasana I, lower your back, put your hands behind your head and stretch them to the floor from your head.

The asana develops the muscles of the neck and back, increases the blood supply to the upper part of the body, and greatly enhances awareness of the body's sense of balance.

Padangushthasana

Padangusthasana - Pada means “foot” and angastha means “thumb”. Simply put, the yoga body in this pose is leaning forward from a standing position and grabbing the big toes with the hands. Grab Tilt thumb legs.

To properly perform this pose, you need to stand in the Tadasana pose, spread your legs 30 centimeters apart, lean forward and grab your feet by the big toes. Next, we raise our head to the top and arch our back as much as possible. After a while, you need to lower your head and chest down and press them to your legs. Breathe calmly in this asana, and do it for about 1 minute.

Padmasana (Lotus position)

Padmasana - Padma in translation means "lotus". Almost all people know this pose, as it is popular not only in yoga, but also in meditation. The lotus position is a very important and beneficial posture in yoga.

To properly perform this pose, you need to sit in the Dandasaa pose, bend your right leg, take it with your hands and move it to the base of the left thigh near the navel. Next, you need to bend your left leg, grab it with your hands and move it to the base of your right thigh. This is the basic technique for performing the lotus or Padmasana posture.

Asana is a relaxation posture and the most relaxing for the whole body. Performing asana after a hard day's work guarantees psychological and physical relief. To maximize the relaxation effect, you can try meditation techniques simultaneously with the Padmasana pose.

Parvatasana (Mountain Pose)

Parvatasana - Parvata means "mountain" in translation. Mountain pose.

To properly perform this pose, you need to sit in the Padmasana pose, interlace your fingers and stretch them up over your head with your palms towards the ceiling. Next, you need to lower your head down, and straighten all the back muscles and pull up.

Asana is a kind of “first aid” for back pain and stoop. The pose stretches the body, which has a beneficial effect on overall well-being.

Pariankasana (Couch Pose)

Pariankasana - Parianka means "bed" in translation. Couch pose.

To properly perform this pose, you need to sit in the Virasana pose, lean back with your body, bend your arms and grab your right hand near the elbow with your right hand, and with your left hand your right hand near the elbow, then bring both hands over your head. In this case, it is important to arch your back as much as possible.

Asana completely stretches the spine, which is very good for your well-being after a hard day's work. After performing the asana, you will immediately feel “ new life” of your back. The muscles of the shoulders and neck are also well stretched and trained.

Parivritta Parshvakonasana (Twisted Side Angle Pose)

Parivrita Parshvakonasana - Parivritta in translation means “inverted”, parshva “side”, kona “corner”. Twisted Side Angle Pose.

To perform this pose correctly, you need to stand in the Tadasana pose, spread your legs 125-130 centimeters, stretch your arms in different sides. Next, you need to turn the right leg 90 degrees, and the left inward 60 degrees, then the right leg needs to be bent until a right angle is formed at the knee. Next, we must turn the body and the left leg so that the left hand is above the knee and touches the floor. Next, you need to stretch your right hand parallel to the body forward, our gaze in this position should be directed precisely at this hand. Hold this pose for about 1 minute while breathing evenly and smoothly.

Asana has a good effect on the human abdominal cavity, increasing blood circulation and stimulating the activity of internal organs.

Parivrtta Paschimottanasana (Reverse Stretched Side Pose)

Parivrtta Paschimottanasana - Parivrtta in translation means “turned”, passhchima “west”. Inverted Stretched Side Pose.

To perform this pose correctly, you need to sit on the floor and stretch your legs in front of you, press them together. Next, you need to take the left leg with the right hand, and the right leg with the left hand. Then turn the body so that the left hand is facing the ceiling, and the right hand is pressed against the outside of the left leg. The gaze should be directed towards the ceiling.

Asana well stimulates the work of internal organs, as well as develops and stretches the muscles of the whole body.

Parivrtta Trikonasana (Inverted Triangle Pose)

Parivrtta Trikonasana - Parivrtta in translation means “turned”, trikona “triangle”. Inverted Triangle Pose.

To perform this pose correctly, you need to stand in the Tadasana pose, spread your legs 100 centimeters wide and spread your arms to the sides. Next, we need to turn the right foot 90 degrees, and the left foot inward 60 degrees and straighten the left leg. Then turn your body until your left hand touches the floor next to your right foot, then stretch your right hand straight up and fix your gaze on the fingers of your right hand.

Asana develops the hip joints, stretches the muscles of the legs and increases the blood supply to the internal organs.

Parighasana (Bar Pose)

Parighasana - Parigha in translation means "log". The body of a yogi in this posture is a bolt that locks the gate. Deadbolt pose.

To correctly perform this pose, you need to kneel and connect your legs together, then take your right leg to the right and straighten it, placing it on the floor. Next, you need to stretch your arms in different directions, stretch your body and right hand to your right leg, grabbing it by the shin. The left hand should be directed directly above the head. Practice this position for no more than one minute, breathing normally.

Asana stretches the muscles of the back and legs, and also promotes rejuvenation of the body and psychological cleansing.

Paripurna Navasana (Full Boat Pose)

Paripurna Navasana - Paripurna in translation means "full", nava "ship". Full pose of the boat.

To properly perform this pose, you need to sit in the Dandasana pose, lean back slightly and lift your legs off the floor, then you need to straighten your legs and balance on your buttocks. Next, lift your legs off the floor, stretch them in front of you parallel to the floor. The angle between the legs and the floor should be about 60 degrees. Hold the pose for about 1 minute while breathing normally.

Asana well unloads you from unnecessary thoughts and problems, and also develops stretching and a sense of balance. In addition, the pose burns fat in the waist area.

Parshva Dhanurasana (Side Bow Pose)

Parsva Dhanurasana - Parshva in translation means "sideways". Side bow pose.

To perform this pose correctly, you need to do the Janurasana pose, roll to the right side, straighten your legs and chest. Then return to the starting position and roll over to the left side. Choose the number of rolls yourself, depending on your abilities.

The asana acts like a massage for your internal organs. In addition, the muscles of the back, abs, legs and neck develop.

Purvottanasana (Inverted Plank Pose)

Purvottanasana - Asana is good for beginner yogis, as one of the first postures, or for experienced yogis, as a warm-up before more difficult poses. Inverted Plank Pose.

To properly perform this pose, you need to sit in the Dandasaa pose, placing your hands at your sides, fingers forward. Legs need to be straightened and the body raised on straight arms.

Asana develops the muscles of the arms and shoulders, and also strengthens the joints. The pose has a relaxing effect and relieves fatigue. Recommended primarily for yoga beginners.

Siddhasana (Power Pose)

Siddhasana - Siddha - means demigod, moose. Pose of power.

To properly perform this pose, you need to sit in the Dandasana pose, bend your left leg, grab it with your hands and press the heel to the crotch. The right leg also needs to be bent and put on the left leg, then you need to stretch your arms forward and lower the backs of your hands to your knees. And connect the tips of your thumbs and forefingers. The back should be straightened, the head looks forward. This pose is very often used for meditation, so try to clear your mind and focus on your breath while doing the pose.

Asana has a beneficial effect on the entire body and is recommended for all people, regardless of physical condition. During this posture, the muscles should be relaxed and the mind focused.

Upavistha Konasana (Wide Angle Seated Pose)

Upavistha Konasana - Upavistha in translation means "sitting", kona "corner". Pose Wide Angle Sitting

To properly perform this pose, you need to sit in the Dandasana pose, spread your legs as far as possible to the sides and take your toes with your hands. Then you need to straighten up, lean forward and lower your head to the floor (the head lies on the chin). It is important to press your body to the floor as much as possible.

The asana requires good stretching, so it will be difficult for people who have difficulty stretching their legs. The pose stretches the muscles of the legs well, stimulates the abdominal organs and also improves blood circulation in the body.

Utkatasana (Chair Pose)

Utkanasana - Utkata means "strong" in translation. The body of a yogi in this pose is similar to a person who is sitting on a chair. Chair posture.

To perform this pose correctly, you need to stand in the Tadasana pose, stretch your arms up and join your palms, then bend your legs and lean forward a little. The back in this asana should be completely straightened, and the arms, as it were, reach for the sky.

Asana develops the general physical condition of the body. With constant practice, the strength of the leg muscles will be noticeably increased.

Uttanasana (Standing Forward Bend Pose)

Uttanasana - Ut means "intensity" in translation, tan "pull out". The spine of a yogi in this pose is maximally stretched. Lean forward from a standing position.

To properly perform this pose, you need to stand in the Tadasana pose and tighten your knees, then stick forward and put your hands on the floor. Next, you need to bend your body down and move your palms to the floor and lower your head. The head and body should be as close as possible to the legs and the arms should be slightly moved back. You need to breathe in a normal rhythm, and perform the asana for about 1 minute.

Asana suppresses negative thoughts and increases the tone of the cells and muscles of the body. The nerve endings are well stimulated and after performing the asana you will feel satisfaction and relaxation.

Ushtrasana (Camel Pose)

Ustrasana - Ushtra means "camel" in translation. Camel pose.

To properly perform this pose, you need to kneel and press your legs together, put your hands on your hips and straighten your spine. Then you need to bend the spine back and put your hands on the feet of the left and right legs. Stay in this asana for about 1 minute.

Asana has a good effect on the muscles of the back, legs and abs. The body receives the maximum influx of energy, as well as the muscles that are normally dormant are activated.

Hanumanasana (Monkey Pose)

Hanumanasana - Hanuman is the leader of the monkeys, who, according to legend, made fabulous jumps. Monkey pose.

To correctly perform this pose, you need to kneel, put your palms on the floor 30 centimeters from you and spread them shoulder-width apart, tear your knees off the floor and put your right foot forward and left back. Press the body to the floor, just like on the twine. Next, join your hands in front of you with your palms and raise them as high as possible. This asana requires maximum stretching and is subject only to prolonged practice and stretching of the muscles.

Asana perfectly develops the muscles of the legs and stretches the muscles of the back, stretches the spine and develops the shoulder joints.

Uttana Padasana (Pose of Raising Arms and Legs)

Uttana Padasana - Uttana in translation means "stretched", pada "leg". Raise Arms and Legs Pose.

To properly perform this pose, you need to lie on your back, put your legs together and straighten your legs, then lift your back off the floor and bend so that the top of your head is on the floor. After you need to lower your hands to the floor and raise your legs up 45 degrees, and then do the same with your hands, it is important that the legs and arms are parallel to each other. Stretch your legs and back as much as possible, so that all the muscles are as straightened as possible.

Asana has a good effect on the spine and on all the muscles of the body, giving strength and energy to the body. Increased blood flow to all organs and parts of the body is activated.

Urdhva Prasarita Ekapadasana (Reclined Leg Up Pose)

Urdhva Prasarita Ekapadasana - Urdhva in translation means "vertical", prasarita "elongated", eka "one". Reclining pose with leg extended up.

To perform this pose correctly, you need to stand in the Tadasana pose, bend your body forward and grab your right ankle from behind with your left hand, and place your right palm on the floor with outside right leg while the head should be on the right knee. Next, you need to raise your left leg up and straighten both legs. Stay in the pose for about 1 minute and then return to the starting position.

Asana tones all the muscles of the body, especially the legs and back. Burns fat in the waist area, and also develops joints.

Urdhva Prasarita Padasana (Upstretched Legs Pose)

Urdhva Prasarita Padasana - Urdhva in translation means “vertical”, prasarita “elongated”, pada “foot”. Pose of legs stretched up.

To properly perform this pose, you need to lie on your back, stretch your legs and back as much as possible, stretch your arms behind your head and straighten them. Next, you need to raise your legs vertically from the floor and perform this pose for about 1 minute, and then return to the starting position.

Asana has a wonderful anti-cellulite and fat-burning effect and strengthens the muscles of the legs and abs.

Important! Yoga should not be seen as a substitute for professional medical care. For various pains and discomfort in the body, be sure to consult a doctor.

their condition determines our appearance. creams and other procedures - this is a fake wrapper,
which I do not know what kind of people is designed. a layer of plaster will hide
only for a couple of hours, only in dark places, only from others what is inside. because
it is the internal filling of any system that determines the appearance of everything.
and she needs to be watched. in mechanics - disassemble and lubricate. in organics - massage.
I have been interested in this topic since I was 8 years old. perhaps because it was forbidden under the Union.
my father bought the book "home know-it-all" from the 60s - there were different recipes for dishes
and household items. and for some reason there was an application for yoga postures. from everything I've tried
I single out three: the peacock pose, the abdominal lock and the headstand. I do this a couple of times a day.

* this is the peacock pose at my dacha). when I was 8 years old, I was fascinated by this pose.
but I tried to do it - and it did not work. then tried as a teenager
in different years - it did not work. the muscles of the lower back and legs were weak.

I have been doing it for 15 years now and do it regularly. muscle is needed for training
I recommend this exercise. You can also move your leg to the side. *

Physiological effect of the peacock pose:

• Strengthens the muscles of the arms, abdomen and back.


• It has a major effect on the stomach and pancreas, stimulating the activity of the small and large intestines.


• The pressure of the elbows on the abdominal aorta contributes to the proper blood supply to the abdominal organs.


• Increases intra-abdominal pressure, cleanses, rejuvenates the digestive organs and glands associated with digestion, as well as the pancreas.


• Well tones all the organs of the abdominal cavity, contributing to good digestion and active elimination of toxins ("As a peacock kills snakes, so this asana destroys poisons and toxins in the body").


• Stimulates the cleansing of the liver and improves the quality of bile in the gallbladder.


• Strengthens the nerves of the lower body.


• Trains the vestibular apparatus.


• Energy effect of Mayurasana peacock pose:


• Energizes the navel energy center (Manipura).


• Psychic effect of Mayurasana:


• Gives a boost of energy.


• Increases mental focus.


• Teaches control over positive and negative energies.


• Reduces anger.


• Increases joy.


• Gives self-confidence and psychological stability


• Relieves stress, relaxes the head and eyes.


• Therapeutic effect of the peacock pose:


• It cures diseases of the stomach, spleen and pancreas.


• Promotes the elimination of waste products accumulated as a result of improper eating habits.


• Eliminates constipation.


• Helps in the treatment of diabetes.


• Helps with biliary dyskinesia and congestion in the liver. from here.

Technique:

• Get on your knees. Place your feet next to each other, spread your knees apart. Lean forward and rest your palms on the floor between your knees; fingers should be directed towards the feet. Press your forearms firmly together. Lean even further forward and rest your stomach on your elbows and your chest on your upper arms. Stretch your legs back. Tighten your muscles and slowly raise your torso and legs until they are parallel to the floor. The body should now balance only on the arms. Hold the final position for only a short period of time, avoiding excessive force. Carefully return to the starting position. When the breath calms down, the asana can be repeated.


• Note: Try to raise your legs as high as possible. In the final position, the weight of the body should be supported only by the stomach, and not by the chest.


• Breathing: Lifting the body from the floor, exhale. In the final position, hold your breath as you exhale. As you lower yourself to the floor, inhale. Breathe normally if the end position is held for an extended period of time.


• Practice Duration: Hold the final position for as long as you can hold your breath. Those who hold the final position for a longer time should avoid muscle strain. from here.

Brief description of uddiyana bandha, aka abdominal lock.
Is basic technique Hatha Yoga:

• Contraindications to performing uddiyana bandha are acute diseases of the abdominal cavity, as well as chronic ones - during the period of exacerbation, the period of menstruation in women and the period of pregnancy.


• Uddiyana bandha (“flying up”, or “abdominal lock”). In the practice of uddiyana bandha, the organs in the abdomen are drawn up and inward, creating a natural upward flow of energy; therefore this word is often translated also as "raising the abdomen."


• Uddiyana bandha should be performed on empty stomach. After exhalation, the breath is held, the windpipe is closed, the rib cage, the diaphragm rises, and the abdominal wall is pulled up to the spine. But not due to muscle tension, but due to the creation of a vacuum in the abdominal cavity. This exercise is also called "vacuum udiyana". In addition, it should be mentioned that during some pranayamas (breathing exercises) uddiyana can be used while inhaling. But in this case, we are interested in a simple version, and in it uddiyana is performed while holding the breath after exhalation.


• Uddiyana should be practiced carefully so that there is no pain. In experienced practitioners, when performing uddiyana, the spine can be felt through the abdominal muscles. Usually, in beginners, the abdomen does not retract deeply due to the fact that the intestines have not been cleaned. (There will be a special separate issue on how to cleanse the intestines.

• For training the suspension of internal organs, the strength of the diaphragmatic muscles and the abdominal muscles.


• For deep massage of the abdominal organs.


• “Just as capacitors, fuses and switches regulate the electrical current, so do bandhas regulate the flow of prana (energy). In this bandha, prana or energy is directed from the lower abdomen to the head.” B.K.S. Iyengar.

Hold your breath for a comfortable amount of time, for a few seconds. It should be remembered that the task of the udina is not to hold your breath as long as possible - but the correct and high-quality massage of the internal organs. In the photo you see the final version of the uddiyana bandha. In order to complete the performance of uddiyana bandha, we first gently release the diaphragm and the abdominal wall to a natural position, take a small pre-exhalation (a small amount of air in the lungs still remains after exhalation) and then we take a smooth breath. You can do five to ten approaches. from here.

*my favorite pose*. The queen of asanas in yoga is the headstand, Sirshasana in Sanskrit. She was awarded such an honor because, having mastered it to perfection, she brings many benefits to the body and mind: it improves memory and concentration, strengthens the cardiovascular system, increasing the return of venous blood to the heart, frees the lower back from any tension, sends our tired large volume of oxygen to the brain.

« Sirshasana is a real pleasure. Words are not enough to describe its benefits. Only in this posture can the brain receive enough prana and blood. It is directed against gravity and delivers a large amount of blood to the heart. Memory improves tremendously...
Its benefits are countless...
It is a panacea, a cure for all troubles, for all diseases. It sharpens the psychic faculties and awakens the kundalini shakti, cures various diseases of the stomach and digestive tract, and increases the power of the mind. It is a powerful blood cleanser and tonic for the nervous system. This asana cures all diseases of the eyes, nose, head, throat, stomach, urinary tract, liver, spleen and lungs... Wrinkles and gray hair disappear. “He who practices it for three hours a day every day “conquers time,” says the Yogatattva Upanishad.". This is how Swami Sivananda speaks enthusiastically about this asana in his book “Yoga and Health”. from here.

* I confirm all the claimed effects. when I'm very tired, when I'm in a bad mood, when I want to, I don't understand why, I do a headstand. *

Perhaps, for many, this pose will seem too difficult and unattainable. However, almost everyone can master it. Don't be afraid that it will be too hard for your neck to support the weight of your whole body. The secret is that the main load falls not on the neck, but on the hands. Once you learn how to do this pose correctly, you will realize that it is very easy.

* actually, you need to be very careful about this so as not to break your neck. I prepared for a week, strengthening my neck muscles. I do with the position of the hands, which is in the picture above - and the whole weight of the body - yes - falls on my neck. the second option, which is lower, where the hands are in a boat, loads the neck less. if you decide to do this, google and read other sources regarding safety rules. maybe I was being too careful with that. just doing fitness, once every six months you will pull something somewhere. with a headstand - there were no problems.*