A set of morning yoga exercises for the abdominal muscles and internal organs. All the best yoga poses and asanas
Due to a sedentary lifestyle and lack of exercise, fat often accumulates on the hips and buttocks, and the muscles lose their tone and become flabby. And that makes us feel unattractive. But don't worry! In yoga, there are several simple asanas, especially for strengthening and tightening the hips and buttocks - this is yoga for beginners at home. The proper combination of diet and yoga will remove fat from these problem areas.
1. Utkatasana
Also Known As - Chair Pose
Benefits - This asana stimulates the muscles of the legs, especially the thighs and buttocks. Sitting in a chair is easy, but not in an imaginary chair when you use your muscles to support your body weight. You use your body weight to tighten the muscles in your hips and pelvis. This not only tones and trains the legs, but also acts as a general strengthening exercise, that is, it is yoga to strengthen the muscles.
How to do it - Stand straight in Tadasana position. Gently bend your knees and lower your pelvis as if you were sitting in an imaginary chair. Inhale and stretch your arms above your head. Hold this position for a few seconds, remembering to breathe evenly. Straighten up.
Note - Listen to your body. If you are just a beginner, go as low as you can, but gradually increase the depth. Once you feel comfortable in the pose, sway a little to increase the intensity of the exercise and stretch the muscles.
2. Virabhadrasana II
Also Known As - Hero Pose II
Benefits - This asana definitely works the entire legs, but especially inner part hips. This pose may seem simple at first, but it actually engages muscles that are not often used in Everyday life. The best thing about it is that you work both legs in different ways at the same time, so more different muscle groups are involved in this asana - something for people who want to learn how to pump up the butt.
How to do it - Spread your legs slightly wider than your hips. Turn your right foot outward, use your left foot to keep your balance. The middle of the left foot should be in line with the right foot. Lower your pelvis and expand your chest, spreading your arms so that they form one straight line with your shoulders. Look forward and make sure that the pose is performed correctly. Breathe slowly and strongly while doing this, then relax. Repeat for the other side.
Note - For best results work on stretching, lower the pelvis as low as possible. Make sure the posture is balanced and collected.
3. Natarajasana
Also Known As - Dance King Pose
Benefits - This graceful pose stimulates and stretches the hip flexors. The muscles of both the inner and outer sides are involved. This asana strengthens the lower body as you have to balance on one leg. From the pelvis to the feet, every muscle is tensed and stretched. The hips open and all the energy blocked in the legs is released. Blood circulation improves, which means a surge of oxygen and nutrients to them.
How to perform - Stand in Tadasana position. Raise your right leg and bring it back so that your thigh is parallel to the floor. Bend your knee, grab your right foot with your right hand and understand. When you take a stable position, stretch your left hand forward. The palm can be kept straight or Gyan Mudra can be performed. Look at the fingers of your left hand. Hold the pose for a few seconds while taking long, deep breaths. Repeat for the other side.
4. Ushtrasana
Also Known As - Camel Pose
Benefits - This asana is great for opening up your pecs and hip flexors. It also tones all parts of the body, especially the thighs. This asana works the front of the body so that the muscles of the front of the thighs get a great stretch and stimulation.
How to do it - Sit in the Vajrasana pose. Raise your pelvis and torso so that your calves and thighs are at right angles. Open your chest and bend back. Extend your arms well and touch your palms to your feet. Gently tilt your head back. While holding the pose, breathe slowly and deeply. Relax.
5. Upavishtha Konasana
Also Known As - Sitting Angle
Benefits - This asana works great upper part your legs. Besides being a great stretch, it also brings attention to the inner thighs, which is often overlooked. Increases strength and flexibility.
How to do it - Sit in Dandasana. Spread your legs as wide as you can. Then stretch your arms between them. If you are flexible enough, bend your body and try to touch your head to the floor. If not, bend your elbows and relax your neck so that your head hangs down freely. Take a few breaths, then slowly return to the starting position and move your legs.
6. Janu Shirshasana
Also Known As - Head on Knee Pose
Benefits - Janu Shirshasana helps to develop flexibility in the hips and pelvic joints. It stretches the muscles and improves blood circulation. This allows you to nourish the muscles and maintain health in this area. This asana also helps to strengthen the legs and is good for buttock enlargement.
How to do it - Get into Dandasana. Bend your left knee so that your left foot is under your right thigh. Stretch your arms up, bend your body and stretch your hands towards your right foot. Breathe in with your belly. Hold this position, then repeat with the other leg. Although this asana is supposed to touch your head to your knee, it is more important that your back stays straight throughout the exercise.
7. Baddha Konasana
Also Known As - Shoemaker Pose, Butterfly Pose, Bound Angle Pose
Benefits - This asana is a great way to open up the hips. This expands the range of motion of the pelvic joints. Stretches and tones the inner thighs, promotes muscle health. This asana works the hips and pelvis and literally works wonders there.
How to do it - Sit on a gym mat with your legs extended. Bend them at the knees, bring your feet to the center. Connect the soles and straighten your back. Grab your feet with your palms. Now push your knees to the floor as hard as you can. Hold the pose for a few seconds, then relax.
8. Malasana
Also Known As - Garland Pose
Benefits - Malasana is another pose that has an immediate effect on the leg muscles, especially the hips and pelvis. It improves blood circulation and stretches the surrounding tissues, ideal for elastic buttocks. It opens the hips and strengthens the muscles, making them strong and flexible.
How to do it - Squat down, but keep your feet together and your buttocks off the floor. If you feel more comfortable, you can rise on your toes. Join your palms in front of you, rest your elbows on your knees. Then try to spread your legs with your elbows as much as you can. Hold the pose for at least three breaths, then relax.
9. Navasana
Also Known As - Naukasana, Boat Pose
Benefits - If you practice this asana regularly, it will affect not only your body, i.e. organs, nerves, bones and muscles, it will penetrate to the very center of your being. When you need to balance your entire body weight on your buttocks, your entire being begins to flutter. But here, you apply strength and perseverance, and after a few seconds of concentration, you reach the goal. Asana has a great effect on blood circulation, and also stretches the legs well.
How to do it - Sit in Dandasana. Then lift straight legs off the floor. When you get your balance, lift your arms off the floor and stretch them out in front of you. Try to keep the top and Bottom part the hulls formed the letter "V". Take deep and long breaths. Then relax.
10. Salabhasana
Also Known As - Locust Pose, Grasshopper Pose
Benefit - It effective exercise from yoga, aimed at getting rid of fat from the hips and buttocks, it also works out many other parts of the body. Strengthens the legs and improves blood flow so the lower body stays strong, flexible and healthy.
How to do it - Lie on your stomach and lift your legs off the gym mat, starting at your hips. Stretch your arms back and also lift your chest. Raise your chin and look ahead.
Hold the pose for a few breaths before lowering yourself to the floor.
11. Setu Bandhasana
Also Known As - Bridge Pose
Benefits - This asana improves blood circulation. Stimulating the muscles in this way brings them into tone, while opening up and releasing internal energy.
How to do it - Lie on your back and bend your knees. Gently lift your pelvis and back up. Straighten your shoulders and stretch your arms so that you reach your feet. Breathe slowly and deeply. Hold the pose for a few seconds, then relax.
12. Ananda Balasana
Yoga is beneficial for people of all ages and both sexes. At the same time, everyone can find in it something special, just for themselves. For example, there is a special female yoga. It will give the greatest benefit to the fair sex, help improve the functioning of all body systems, including reproductive, improve the figure and posture.
Safety
Yoga does not tolerate excessive effort, especially yoga for women, so do not try to quickly and perfectly perform a pose, listen to the sensations. Pain is a sign to stop. With caution, slowly perform twisted asanas. During menstruation, do not practice inverted postures.
Women's yoga asanas
Asana #1: Baddha Konasana
You will need a bolster or a rolled up blanket. Sit on its edge or on a rug, so you feel more comfortable. Connect the feet, spread the knees apart. If you feel that your knees are very high, sit on a support. Place your fingertips on the back of it and stretch upwards. Open your feet and keep them apart. Press down on your hips, knees, and use your arms to lengthen your spine. Don't let your shoulders pinch your neck. The gaze is directed parallel to the floor and defocused. During menstruation, this asana is best done against a wall. Stay in the pose for 3-5 minutes.
Therapeutic effect: Makes you more mobile hip joints, opens the pelvic area, contributing to a greater rush of blood to this area and internal organs. Exercise is very useful for women planning a pregnancy.
Spread your feet wide (should be perpendicular to the floor), pull the flesh of the buttocks back and to the side. On the floor - heels, rear surface knees and hips. If you feel discomfort in the lower abdomen or back that it is not possible to stretch your back up, you can sit higher. In this position, also use the support under your arms and stretch gently upwards. Do about 3 minutes.
Therapeutic effect: This asana stretches the legs and prepares them for subsequent postures. female yoga. In addition, it is good to do during menstruation, premenstrual syndrome and menopause.
Asana #3: Supta Baddha Konasana
You will need a bolster, three blankets and a strap. Position the bolster along the mat so that you can rest your head on one end. Fold one blanket and use it as a support under your head, roll two more into rolls and place under your hips. Sit on the edge of the bolster, take the strap, make a big loop and put it on so that one end of the strap is on the sacrum and the other is fixed on the outside feet. Pulling it, bring the feet closer to the pelvis. Slide down carefully. Then, leaning on the palms, forearms and shoulders, slowly lower yourself down. Stretch your arms behind your head, clasp your elbows, relax. The recommended stay in the pose is at least 5 minutes. After a while, change the grip of the elbows, remaining in the asana.
Therapeutic effect: The heart is gently massaged and the vessels are opened, blood pressure is leveled, activity is activated. digestive system. One of the most universal (aimed at the whole body) exercises in women's yoga.
Asana #4: Supta Padangushthasana 2
Of the materials, leave only the strap. Lie on your back, bend your knees, lift your buttocks away from you with your hands. Sliding your heels on the mat, lower your legs down. Keeping the right leg strong, stable, bend the left leg at the knee. Put the strap on the arch of your left foot, closer to the heel. With an inhale, straighten your leg. Keep your right leg stable. Grab both ends of the strap in your left hand, and extend your right hand in line with your shoulders, palm down. Maintain the position for several minutes. With your leg out to the side, bend your left arm as you exhale. Repeat the same with the other side of the body.
Therapeutic effect: One of the most effective and most effective yoga exercises for women. It will really lengthen your legs and make them stronger.
Asana #5: Tadasana
Stand up and connect your inside feet (keep hip-width apart during your period) and your big toes. Press your heel and metatarsus evenly to the floor. Balance, body weight should be absolutely perfectly distributed. Do not lean back or forward, neither to the right nor to the left. Stretch your spine up. Spend at least 2-3 minutes in this position.
Therapeutic effect: All standing postures begin with this asana. It prepares your legs, balances your mind.
Asana #6: Utthita Trikonasana
Spread your feet 1 m wide or slightly wider, depending on your height. Feet are parallel, raise your arms so that they are in line with your shoulders. Wrap the left foot inward and the right foot fully outward. With an exhalation in one movement, lower yourself down and firmly grab the shin or ankle. Gently stretching, turn your head and look over thumb right hand. Maintain a stable posture. Fix the body for 3-5 minutes. Do the same exercise on the other side of the body. When turning your legs, do not turn your pelvis.
Therapeutic effect: Well strengthens the legs, hip joints, gently massages the internal organs. One of the most simple, yet giving maximum effect asanas in yoga for women.
Asana #7: Sarvangasana
You will need 4 blankets, a bolster and a strap. Fold the clothes approximately in the middle of the rug into an even pile, without folds, in one direction. This is the future support under the shoulders. Put the bolster along the blankets to make it easier to lift the pelvis. Make the belt loop so wide that it is equal to the width of your shoulders.
Lower yourself down, rest your pelvis and sacrum on the bolster and rest your back on the blankets. The back of your head and most of your neck should be out of support. Sling the strap around your right elbow, bend your knees, and using your hands to help yourself, bring your feet back so that your toes touch the floor. In this position, slide both of your hands into the strap, on your elbows. Place your palms as close to your shoulder blades as possible. Raise your straight legs up.
As you master the asana, stay in it for 5 to 10 minutes. Then, after it, it is recommended to relax for a while.
Therapeutic effect: Considered the "mother of all postures" in yoga. It has a good effect on the digestive, excretory, endocrine systems, especially on the thyroid and parathyroid glands.
Introduction
The unique set of exercises described in this book will help to improve the functioning of internal organs, which will serve as a prevention of many diseases. Already after the first workout, a person will feel a surge of strength, an improvement in mood and physical condition. You can perform complexes in any order, both for therapeutic and prophylactic purposes.
The book includes several complexes: therapeutic hatha yoga, aerobics, oriental gymnastics, Japanese gymnastics, Iyengar yoga. The exercises included in these complexes normalize digestion, functions of the intestines, kidneys, liver, gallbladder, adrenal glands, have a beneficial effect on the cardiovascular, nervous and endocrine systems, have a tonic and stimulating effect on the organs of hearing and vision, increase immunity and body resistance various infectious and viral diseases.
The publication is addressed to a wide range of readers, all exercises are described and illustrated in detail.
Therapeutic hatha yoga
The Hatha Yoga system has a therapeutic effect on the body by stretching the muscles, joints and ligaments. It is a natural method of stimulating the work of internal organs and systems, since harmonious exercise stress- the main condition for sufficient activity of the body.
Each group of muscles through the nervous system is connected both with the whole organism and with a certain organ, therefore, with the right influence on the muscles, the corresponding organ can be cured. In order for such an effect to be harmonious, train all the muscles in turn, without exception. This is provided in the complex of relaxation exercises, breathing exercises and basic asanas. Perform all exercises in the order given.
The main condition for the implementation of exercises is compliance correct mode loads. Perform each exercise in such a way that it is a pleasure. It is in this mode that the flow of stimulating impulses directed to a particular organ will give the maximum therapeutic effect.
Basic rules for performing therapeutic hatha yoga exercises
In order to therapeutic effect from the exercise was the maximum, be sure to follow the rules below.
1. Muscles that are not involved in the exercise, try to relax. The muscles involved in the exercise, also try to relax as much as possible. Remember that if the muscles are tense, they are more difficult to stretch, a tense muscle does not provide the necessary stimulation of the internal organs.
2. Try to stretch your muscles until the process brings pleasant sensations. When this feeling disappears, try to loosen or increase the stretch. If it does not resume, move on to the next exercise.
3. In the first days of classes, the load should be minimal. Increase it as you get used to the exercises.
4. Remember that the main thing when doing exercises is not the end result, but the process, that is, the therapeutic effect.
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A person performs many elements of hatha yoga daily. For example, stretching, yawning are natural exercises for stretching the muscles of the cheeks, trachea, larynx (yawning), pectoral muscles(sipping).
5. When doing exercises, try to distract yourself from problems, everyday worries and concentrate on the process. You can say the following phrase aloud: “Now I will study therapeutic gymnastics, I devote this time only to myself, my body, getting pleasure. At this time, not a single thought, no matter how important it may seem, can disturb me, I leave all problems for later. My main focus right now is to enjoy stretching.”
6. During the exercise, breathe as you want (with the exception of exercises that affect the respiratory system).
7. It is best to practice on a hard and level surface, such as the floor, with a soft rug or blanket. Before training, be sure to ventilate the room in which you intend to exercise.
A set of exercises
Exists general principle load dosage, which is as follows: the harder physical state, the less stretching should be and the greater the number of approaches. If possible, try to evenly distribute activities throughout the day.
Anyone who is forced to comply with bed rest should choose one of the following modes:
- every 20-30 minutes do 2-3 exercises in the sequence described;
- every 2-3 hours - 7-8 exercises;
- 3-5 times a day slowly perform the entire complex.
A person suffering from chronic diseases should perform the entire set of exercises 2-3 times a day. A healthy person should do hatha yoga 2 times a day: 10 minutes in the morning and 20 minutes in the evening.
Exercise 1. Shavasana (corpse pose)
2. Starting from the feet, relax the muscles, focusing in turn on the feet, shins, thighs, abdomen, arms, neck, head. Try to relax your body so that you don't feel it.
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Shavasana has a beneficial effect on the circulatory system, cardiovascular system, normalizes blood pressure and respiratory functions.
3. Simultaneously with the relaxation of all muscles, try not to think about anything. Last thought before relaxation and first thought after activation motor function should be that you are completely at rest, lying down without the slightest tension, and that every muscle of the body is relaxed.
4. Breathe evenly and deeply without holding your breath.
5. Perform the exercise until you feel complete relaxation.
Exercise 2. Palm tree
1. Stand up straight, straighten your shoulders, raise your chin, lower your arms along your torso. Head, neck and back should form a straight line.
2. Simultaneously with inhalation, gently raise your arms up, stretch your spine and stand on your toes.
3. Hold the position for 5-7 seconds, and then return to the starting position at the same time as exhaling.
4. Repeat the exercise 5-7 times.
Exercise 3. Tadasana (mountain pose)
1. Stand straight, straighten your shoulders, lower your arms along the torso, connect your heels and socks.
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Tadasana has a beneficial effect on the respiratory and cardiovascular system, strengthens the back muscles, and improves posture.
2. Straighten your chest, tighten your stomach, look straight ahead, breathe evenly and deeply.
3. Hold this position for 2-3 minutes.
Exercise 4. Mula Bandha
1. Get on your knees, then sit on your heels so that your feet from the tips of your toes to your knee joints touch the mat and bear the full weight of your body.
2. Keep your knees together, head, neck and torso should form a straight line. Place your palms on your knees.
3. Breathe evenly and deeply for 1-2 minutes.
4. After exhaling, hold your breath and contract and relax the muscles of the anus several times.
5. Do the exercise for 3-5 minutes.
Exercise 5. Bhastrika (fur)
1. Starting position is the same as in the previous (Mula Bandha) exercise.
2. Take 10 vigorous breaths at a fast pace.
3. Take a deep breath, hold your breath for 10-15 seconds and then exhale slowly and smoothly.
4. Repeat the exercise 3 times.
Exercise 6. Sarvangasana (candle)
1. Lie on your back, stretch your arms along the torso.
2. Take a slow breath and lift straight legs without bending them in knee joints to a strictly vertical position.
3. Raise your torso by placing the palms of your hands under your ribs and keeping it upright. Try to raise your torso so that it forms a vertical line with legs stretched up.
4. Press your chin firmly against your chest and breathe with your belly. Stay in this position until signs of fatigue appear.
Sarvangasana (candle)
5. To complete the exercise, slowly lower your torso and then your legs to the floor.
6. Lie on the floor for a few seconds, breathing slowly and evenly to restore proper circulation.
Exercise 7. Bhujangasana (snake pose)
1. Lie on the floor face down, bend your arms in elbow joints, put the brushes at shoulder level.
2. Take a full breath and at the same time raise your head as high as possible.
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Bhujangasana prevents the formation of kidney stones, improves the functions of the bladder and ovaries, improves intestinal motility, develops the muscles of the back and abdomen, and normalizes blood circulation.
3. Tighten your back muscles, raise your shoulders and torso as high as possible, and then, resting your hands on the floor, tilt your head back. In this case, do not tear your stomach off the floor.
4. Stay in this position for 7-12 seconds and hold your breath.
5. Exhale slowly as you return to the starting position.
Exercise 8. Vrikshasana (tree pose)
2. Bend the right leg at the knee joint, take the foot with your hands and place it on the left thigh closer to the groin. Take the bent knee to the right.
3. Connect the palms and slowly raise your hands up above your head.
4. Hold this position for 1-2 minutes.
5. Return to the starting position and repeat the exercise with the other leg.
Exercise 9. Vakrasana (twisted pose)
1. Sit on the floor, stretch your legs.
2. Pull your left leg towards you so that the knee is firmly pressed against the stomach and chest, transfer it over the right leg and place the sole on the floor near the right thigh. Place the palms of both hands on the floor.
3. Breathe evenly and deeply for 3 minutes, and then change the position of the legs and repeat the exercise.
Vakrasana (twisted pose) Exercise 10. Salabhasana (Grasshopper Pose)
1. Lie face down on your stomach. Touch the floor with your forehead and nose.
2. Place your fists on the floor next to your hips.
3. Take a full breath, hold your breath for 5-7 seconds and rest your fists on the floor, raising straightened legs as high as possible.
4. Return to the starting position, exhale and repeat the exercise 3-5 times.
Exercise 11. Ujjayi 1. Stand up straight, put your feet shoulder-width apart, lower your arms along the body.
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Ujjayi stimulates the endocrine glands, especially the thyroid gland, and normalizes blood pressure.
2. Inhale slowly and hold your breath for 8 pulse beats.
3. Exhale for 16 pulse beats. Exhale through your mouth, making the sound "s".
Exercise 12. Tadagi mudra (lake pose)
1. Lie on your back, legs together, stretch your arms along the body.
2. Inhale, then exhale slowly through your nose and draw your stomach in as far as possible.
3. Hold your breath for 5-8 seconds, then slowly inhale and return to the starting position.
4. Repeat the exercise 2-4 times.
Exercise 13. Sidhasana
1. Sit on the floor, stretch your legs in front of you.
2. Bend your left leg at the knee joint and use your hands to press the foot to inside right thigh.
3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles of the left leg. Place your hands on your knees, palms up, and connect your thumbs and forefingers.
4. Spread your knees as wide as possible, straighten your back. Try to keep both thighs flat on the floor.
5. Hold the pose for as long as possible.
6. Repeat the pose, changing legs.
Exercise 14. Dolasana
1. Lie on your stomach face down, stretch your arms in front of you so that they are parallel to the body.
2. Raise your arms and legs up, trying to bend as much as possible in the lower back.
3. In this position, linger for 20-30 seconds, while breathing as evenly as possible.
4. Slowly return to the starting position. Repeat the exercise 4-6 times.
Exercise 15. Yoni Mudra
1. Sit on the floor with your legs straight out in front of you.
2. Bend your left leg at the knee joint and use your hands to press it against the inside of your right thigh.
3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles of the left leg. Place your hands on your knees, palms up.
4. Breathe slowly and deeply, completely relax all the muscles of the body.
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Yoni mudra helps to gain control over thought processes and mental energy.
5. Exhale and place your hands on your face so that the thumbs cover the ears, the index fingers cover the eyelids, the ring fingers cover the nostrils, and the little fingers cover the lips.
6. Hold your breath and contract the pelvic muscles several times, as if lifting the organs located there upwards.
7. Return to the starting position, take a deep slow breath. Repeat the exercise 2-4 times.
Exercise 16. Dhanurasana
1. Lie face down on the floor.
2. Take a slow deep breath, grab both ankles and arch your back. Try to stay in this position for as long as possible. Breathe slowly.
3. Return to the starting position and repeat the exercise 3-5 times.
Dhanurasana Exercise 17. Supta Vajrasana
1. Get on your knees, sit on the floor between your heels, lower your arms along the torso.
2. Using your arms and elbows, slowly lower yourself to the floor until the back of your head touches the floor.
3. Put your hands behind your neck, breathe easily and without tension.
4. Stay in this position for as long as you can do it without undue strain.
5. Return to the starting position and repeat the exercise 2-4 times.
Exercise 18. Ardha (screw pose)
1. Sit on the floor, stretch your legs.
2. Bend the right leg at the knee joint, place the heel on the left thigh. Wherein bent leg should be parallel to the floor.
3. Move your left leg over your right thigh and place your foot on the floor.
4. Turn your torso to the left, place your right hand in front of your left knee and grab your left ankle with it.
5. Slowly turn your body and head to the left.
6. Put your left hand behind your back and grab your left knee with it. Stay in this position for 10-15 seconds.
7. Change the position of the arms and legs and repeat the exercise in the opposite direction.
Exercise 19. Padmasana (lotus position) 1. Sit on the floor, stretch your legs.
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Padmasana should not cause discomfort or pain. If you feel discomfort, slowly return to the starting position. When performing the exercise, concentrate on the spine.
2. Place the right foot on the left thigh and the left foot on top of the right leg on the right thigh. Try to pull your feet as close to your stomach as possible. Place your hands on your knees, palms down.
3. Breathe deeply and evenly, holding your breath for 5 seconds.
4. Return to the starting position as soon as you feel tired and tense.
Exercise 20. Sirshasana (headstand)
1. Get on your knees, interlace your fingers and place your hands on the floor in front of you.
2. Lean forward, put your head on the floor, supporting the back of your head with interlaced fingers.
3. Lift your feet off the floor, balancing and leaning on your head. Slowly straighten your legs, gently stretch into a straight vertical line.
4. Stay in this position until you get tired. Breathe calmly and slowly.
5. To return to the starting position, first gently bend your legs at the hip and knee joints, and then kneel down.
Sirshasana
6. While lying on your stomach, put 1 fist on the other, lower your forehead on them and lie down for 1 minute. Exercise 21
1. Get on your knees, bring your legs together.
2. While inhaling, tilt the body back until the palms touch the heels.
3. Grab your heels with both hands and push your torso slightly forward, increasing the arch in your spine.
4. Continue tilting your body until your head touches the mat. Grasp your toes with your hands and pull your head towards them.
5. Stay in this position until you feel tension and fatigue.
6. Slowly return to the starting position and repeat the exercise 1-2 times.
Exercise 22. Jianfei (wave)
1. Lie on your back, bend your knees at a right angle, put your feet straight.
2. Place one hand on your chest, the other on your stomach.
3. Inhale as you pull your belly in, exhale as you inflate it. Breathe freely and effortlessly.
4. The movement of the chest (up and down) and the abdomen (down and up) forms waves, as it were. The respiratory rate should be close to normal (if during the exercise you have a slight dizziness, breathe a little more slowly). Perform 40 full breaths and exhalations.
Exercise 23. "Flower" 1. Sit on a chair 35-40 cm high so that the lower leg and thigh form a right angle (or slightly smaller). Spread your knees shoulder-width apart. If the exercise is performed by a woman, she should clench her left hand into a fist, and clasp it with her right. The man clenches his right hand into a fist, and clasps his fist with his left hand.
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Exercise should not be performed within 3 months after surgery, and also if you suffer from serious diseases of the cardiovascular system.
2. Close your eyes, smile, relax your whole body, take the most comfortable position, bring yourself to a state of complete rest.
3. First, take a free breath through the nose and draw air into the abdomen, mentally imagining the process. Then exhale slowly through your mouth - while there is a feeling that the abdomen is gradually becoming relaxed and soft. Slowly exhale all the air and inhale through the nose again. Inhalation should also be light, even. During inhalation, the lower part of the abdomen, as it were, gradually fills with air and inflates.
4. Do the exercise for 15 minutes.
Exercise 24
1. Sit on the floor, bend your legs at the knee joints and fold in Turkish.
2. Place your hands, palms up, one above the other, on your feet in front of your stomach, the woman - the left over the right, the man - vice versa.
3. Do not lean on the back of the chair, straighten your lower back, lower your shoulders, lower your chin, close your eyes, lift the tip of your tongue up and touch it to the palate near the incisors of the upper jaw, completely relax, take a comfortable natural position.
4. After that, take a deep breath and relax, exhale slowly.
5. Breathe in slow pace within 3 minutes.
Exercise 25
1. Sit down, bend your right leg at the knee joint and turn it back.
2. Raise your buttocks off the floor, place your right foot under them.
3. Put the foot of the right leg under the buttocks. Keep her in horizontal position so that it forms a seat and serves as a kind of pillow on which the buttocks can fall. Put outer part right buttocks on the heel, and the inside - on the sole.
4. Bend your left leg at the knee and place your lower leg next to outside right leg so that the outside of the left ankle is next to the outside of the right thigh. Left foot and right knee should point forward. Keep your palms on the sides of your body.
5. Keep your balance. Take a few breaths in and out.
6. If the buttocks do not lie correctly on the right foot, or if the right foot does not form a reliable support, the body leans. In this case, take 1-2 breaths and exhale.
7. Exhale and twist your torso 90° to the left. Place your left palm 10-15 cm behind your left buttock. Turn so that the chest, abdomen and pelvis move to the left, behind the perpendicular left thigh.
8. Bend your right arm at the elbow, move it behind the outer edge of the left thigh so that the right armpit and the right side of the body come close to the left knee and thigh, then grab the left leg with the right hand. Take a breath.
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The pose of the god of fish stimulates the activity of the kidneys, has a beneficial effect on the endocrine system and improves immunity.
9. Exhale, lift your left arm off the floor, extend it away from your shoulder without losing your balance, swing your arm back and place your palm on your right thigh. Grasp the fingers of the right palm with the fingers of the left palm; while rotating the body, gradually grab the arm further, holding the palm and hand.
10. Turn your head to the left and look at your left shoulder. Hold in the final position for 20-30 seconds.
11. Release your hands, turn your torso forward, straighten your left and then your right leg.
12. Return to the starting position and repeat the exercise 2 times.
Exercise 26
1. Sit down, stretch both legs forward.
2. Exhale and tilt your torso slightly back while raising both legs at the same time.
3. Balance on your buttocks. Keep your neck, torso and legs straight. If your back drops, lower your torso to the floor as well. If your knees bend, lower your feet. Keep your leg muscles tense and keep your torso straight.
4. Raise your arms, stretch them forward parallel to the floor. Turn your palms inward, facing each other. Shoulders and palms should be in line.
5. Stay in this position for 30-60 seconds.
6. Return to the starting position and repeat the exercise 2 times.
Exercise 27. Virabhadrasana (warrior pose)
1. Stand straight with feet together, thumbs and heels touching each other. Make sure that the weight of the body does not fall on the heels or toes, but on the center of the arch of the foot.
2. While inhaling, jump your legs apart at a distance of 120-130 cm and stretch your arms to the sides so that they are on the same level with your shoulders.
3. Turn your palms up, raise your hands up, join your palms and lower to chest level.
4. Take 1-2 deep breaths and short exhalations.
5. As you exhale, turn your right leg and torso to the right 90°, and your left foot slightly inward. Take 1 breath.
6. As you exhale, bend your right leg at the knee at an angle of 90 °.
7. Take your head back, look up.
8. Breathe evenly, stay in this position for 20 seconds.
9. Inhale, return to the starting position and repeat the exercise on the other side.
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Virabhadrasana is contraindicated in high blood pressure, pregnancy and sciatica of the lumbosacral spine.
Exercise 28. Virasana (hero pose)
1. Get down on your knees, keeping them together.
2. Spread your feet apart and turn them so that the soles look at the ceiling. Keep your toes and feet in a straight line as you stretch them back.
3. Spread your feet so that the distance between them is 30-45 cm. Lower your buttocks down until they touch the floor (not your heels!). Take 1-2 inhales and exhales.
4. Hold your buttocks so that they touch the floor. Now the inner surface of the calves will be adjacent to outer surface hips.
5. Turn your palms so that they are facing down and place them on your knees.
6. Keep your body weight on your hips - back straight.
7. Spread your chest, raise your head and look straight ahead.
8. Stay in this position for 1 minute, breathe freely.
9. Place your palms on the floor, lift your buttocks and connect your feet. Then straighten your legs. Repeat the exercise 2 times.
Exercise 29
1. Sit straight on the mat, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.
2. Keep both palms on the floor near your hips, point your fingers towards your feet.
3. Keep your elbows straight, chest up, neck and head upright and looking forward.
4. Stay in this position for 5 seconds, breathing freely and paying attention to the following:
- pressing the knees and hips to the floor, raise the waist;
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Dandasana has a beneficial effect on the abdominal organs, stimulates the functioning of the lungs and bronchi.
- keep your back, buttocks and head on the same line perpendicular to the floor;
- straighten up;
- tighten your stomach.
Exercise 30
1. Sit up straight, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.
2. Bend your right knee and place your right heel near the right side of your groin. Pull your right knee back.
3. Keep your left leg straight. The angle between the legs should be obtuse.
4. Stretch both hands forward behind the left foot and grasp the wrist of the right hand with the left hand. Breathe slowly.
5. Inhale, stretch the spine.
6. Press your right knee down and lift your hips. There should be a 45° angle between the left leg and the body. Pull your head back. Breathing freely, hold this position for 15 seconds.
7. Exhale, tilt your body forward and rest your forehead on your left knee. Stay in this position for 30 seconds.
8. Inhale, raise your head and torso, return to the starting position.
Exercise 31
1. Get on your knees, connect your ankles.
2. Stretch your right leg to the right and keep it in line with your torso and left knee.
3. Turn the right foot to the right without bending the leg at the knee joint.
4. While inhaling, spread your arms to the sides, take 2 inhalations and exhalations.
5. Exhale, move the torso and right arm down to the outstretched right leg.
6. Place the right forearm on the right shin, the right hand on the ankle, palm up. Place your right ear on your right hand.
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Parighasana develops flexibility, the vestibular apparatus, activates the activity of the adrenal glands and the endocrine system.
7. Place your left hand above your head and reach your right hand with your palm. In this case, the left ear will touch the upper part of the left hand.
8. Stay in this position for 30-60 seconds, breathe measuredly.
9. Inhale, spread your arms to the sides, bend your right leg, stand on both knees, bringing your ankles back together.
10. Repeat the exercise on the other side.
Aerobics
The word "aerobics" comes from the Greek aero, which means "air". And the definition of "aerobic" literally translates as "living in the air" or "using oxygen." Therefore, aerobics is a set of exercises in which breathing is combined with body movements.
When performing aerobic exercises, learn how to correctly combine the phases of breathing with movements. For example, when leaning forward, to the side or crouching, inhale, while straightening - exhale. Raising your hands up in front of you or spreading them to the sides - inhale, and lowering - exhale. Raising a leg or both legs in a prone position or taking them to the side, inhale, lowering - exhale. For self-control, spend the first few workouts in front of a mirror.
You should not get too carried away with aerobic exercises, since forced ventilation of the lungs helps to reduce the carbon dioxide content in the body. This leads to a drop in the tone of the respiratory center, which manifests itself in the form of dizziness, weakness and other unpleasant sensations. Complement intensive aerobic movements with a special breathing regimen with general strengthening exercises that are performed with voluntary breathing.
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The aerobic complex is designed in such a way as to involve all possible muscle groups and body systems.
Aerobic exercise is good for the human body as a whole. Exercise reduces the risk of cardiovascular disease, have a beneficial effect on the condition nervous systems s, stimulate protein, fat and water-salt metabolism. In a constantly exercising person, all metabolic processes, including hormonal ones, are accelerated, mood and resistance to various infectious diseases increase.
Basic rules for performing aerobics
The lesson must necessarily consist of the following phases:
- a warm-up, which is of great importance, since it warms up the muscles and causes an acceleration in the rate of heart contractions, at which the pulse gradually rises to a value corresponding to the aerobic phase. On average, the warm-up should last approximately 3-5 minutes;
- aerobic phase, the main purpose of which is to achieve a healing effect. The phase consists of those exercises that make up the aerobics complex;
- a hitch, during which you need to keep moving, but at a slow pace, in order to gradually reduce the heart rate. The phase should last 3-5 minutes.
After aerobic exercise, keep moving to keep your blood circulating. In no case should you stand still without moving, even when measuring your pulse. It is not recommended to sit down immediately after the end of classes. static position can lead to disruptions in the functioning of the cardiovascular system, since the blood flow slows down faster than the heart beats.
Distribution of load during exercise
A set of aerobic exercises must necessarily include a power load. This phase of training should last at least 10 minutes and include exercises that strengthen muscles and develop flexibility. These are weight training exercises. different kind or power gymnastics (squats, push-ups, pull-ups).
Weight-bearing exercises increase bone strength, keep muscles and internal organs in constant tone, and improve cellular respiration.
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If after a workout you feel nausea and dizziness, after a hitch, you need to lie on your back for several minutes, lifting your legs up.
The set of exercises below should be performed in strict sequence. In the first workouts, as soon as you feel tired, reduce the number of repetitions and the time of the exercise. Gradually bring the number of repetitions to the specified. In the future, a set of exercises can be performed in 3 sets. Start the complex at a slow pace, gradually increasing the speed.
A set of exercises
Exercise 1. Head rotation
2. Follow rotational movements head, tilting back and forth and left-right (towards the shoulders) for 1 minute. Breathing is arbitrary.
Exercise 2. Hand rotation
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. Rotate with straight arms, first forward and then back 10-12 times. During the exercise, keep your back straight, look in front of you. Breathing is arbitrary.
Exercise 3. Torso twists
1. Stand straight, put your feet shoulder-width apart, bend your arms at the elbow joints and raise them at chest level so that they are parallel to the floor.
2. Perform turns left and right (10 times in each direction), trying to turn back as much as possible.
3. When turning to the side, exhale, when returning to the starting position, inhale.
Exercise 4
1. Stand up straight, put your feet shoulder-width apart, raise your arms above your head.
2. Bend to the right and left (10-12 times in each direction).
3. When tilting to the side, exhale, when returning to the starting position, inhale.
Exercise 5
1. Stand straight, put your feet shoulder-width apart, put your hands on your belt.
2. Tilt back and forth (10-12 times in each direction). When leaning forward, touch the floor with your hands; when leaning back, try to bend as much as possible.
3. When bending, exhale, when returning to the starting position, inhale.
Exercise 6
1. Put your feet together, stand on your toes, put your hands on your belt.
2. Sit down, then rise, first resting your hands on the floor, and then raising them above your head. Stretch up as hard as you can. Breathing is arbitrary.
Exercise 7. Leg swings
1. Stand up straight, grab the support with one hand, put the other on the belt.
2. Perform leg swings with a bent knee back and forth and to the side (10-12 times in each direction). When swinging your leg, exhale, returning to the starting position - inhale.
3. Having finished the exercise, repeat the swings with the other leg.
Exercise 8. Squats
1. Stand straight, feet together, put your hands on your belt.
2. Do 10-12 squats. In this case, the back should remain straight. When squatting, exhale, when returning to the starting position, inhale.
Exercise 9. Straightening the legs
1. Sit on the edge of a chair, pull your legs up to your stomach, put your hands under your buttocks.
2. Straighten alternately one or the other leg, keeping your back straight. Perform 10-12 swings with each leg. Exhale as you straighten your leg, and inhale as you return to the starting position.
Leg straightening Exercise 10
1. Lie on your back on a hard flat surface(floor), heels together, arms loosely placed along the torso.
2. Lift your shoulders and legs off the floor at the same time, keeping your back straight.
3. At the beginning of the workout, you can help yourself with your hands, resting them on the floor. When lifting your shoulders and legs off the floor, inhale, when returning to the starting position, exhale.
4. Repeat the exercise 6-8 times.
Exercise 11
2. Raise your legs 10-15 cm from the floor, swing your legs, bringing them together and spreading them apart (right leg to the right, left leg to the left). Breathing is arbitrary.
3. Repeat the exercise 10-12 times.
Exercise 12
1. Lie on your back on a hard flat surface (floor), place your hands freely along the body.
2. Raise your legs 30-40 cm from the floor, bend them at the knees and perform foot movements reminiscent of pedaling on a bicycle. Breathing is arbitrary.
3. Perform the exercise for 2-3 minutes, gradually speeding up the pace.
Exercise "Bicycle" improves the functioning of the lungs, liver, spleen, stomach, pancreas and intestines, improves immunity, stabilizes arterial circulation.
Exercise 13
1. Lie on your side, put one hand under your head, the other on your thigh or, bending your elbow, on the floor.
2. Bend your knees at a 45° angle and raise them 10-15 cm off the floor. Breathing is arbitrary.
3. Repeat the exercise 10-12 times on each side.
Exercise 14
1. Get on all fours, lean on your knees and outstretched arms.
2. Stretch your right arm forward and lift your straightened left leg. Keep your left leg and right arm at the same level.
3. Pull the straightened arm forward and the raised leg back, stretching the spine. Breathing is arbitrary.
4. Repeat the exercise, changing the arm and leg.
Exercise 15
1. Get on your knees, put your hands on your belt, straighten your back, look straight ahead.
2. Sit down to the right, then to the left. When changing the sitting position to the original one (kneeling), do not help yourself with your hands, rise, straining the muscles of the legs. Breathing is arbitrary.
3. Repeat the exercise 10-12 times in each direction.
Exercise 16
1. Sit on the floor, bend your legs, connect your feet sole to sole.
2. Pull your feet towards your groin and hold your legs in this position behind your shins, keeping your back straight.
3. Lean forward, relax your legs and start moving your knees up and down.
4. Sit in this position for 2-3 minutes. Breathing is arbitrary.
Exercise 17
1. Stand straight, bend your elbows, put your right hand on your left shoulder, your left hand on your right shoulder.
2. Walk in place, try to raise your hips as high as possible. Inhale for each hip lift, exhale for each lowering.
3. Gradually increase the pace of walking.
4. Do the exercise for 2-3 minutes.
Exercise 18
1. Lie on your back, connect your heels, put your hands on the back of your head.
2. While inhaling, spread your arms to the sides, while exhaling, bring them back.
3. Perform the exercise 10 times.
Exercise 19
1. Lie on your back, put your hands along the torso.
2. Alternately bend your legs at the knee joints and bring them to your stomach as you exhale. Breathe in and straighten out.
Exercise 20
1. Lie on your back, lower your arms along the torso.
2. Raise your torso, bending the thoracic spine during inhalation and lowering during exhalation.
3. Repeat the exercise 10 times.
Exercise 21
1. Lie on your stomach, put one hand on the back of your head, the other on your chest.
2. Raise the upper part of the body with your hands while inhaling, lower it while exhaling.
3. Repeat the exercise 10 times.
Exercise 22
1. Lie on your stomach, lower your arms along the body, palms down.
2. Raise your legs alternately while lifting your torso, leaning on your hands and inhaling. When returning to the starting position, exhale.
Exercise 23
1. Lie on your side on the roller.
2. Throw your hands behind your head while inhaling, lower while exhaling.
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Finish the set of exercises with a contrast shower.
3. Perform the exercise at a slow pace 4 times.
Oriental gymnastics
This is a set of exercises that not only strengthen the most important organs, blood vessels and the central nervous system, but also develop the joints and spine.
According to data obtained in the course of many studies, people who practice oriental gymnastics have a measured heartbeat and normal blood pressure. In addition, special physical exercises in combination with correct breathing strengthen the nervous system and stimulate the cerebral cortex. Training contributes to the restoration of all body systems, eliminating various disorders. As a result, the body is freed from a number of diseases, becoming healthier and more resilient.
A set of exercises
Exercises should be performed in strict sequence. If it is not indicated how to breathe at a particular stage of the exercise, you can do it arbitrarily. Try to perform each exercise carefully and correctly.
Exercise 1. Slow breathing
1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body, look forward.
2. While inhaling, slowly raise your arms forward with your palms down so that your hands are slightly above your shoulders.
3. As you exhale, press the brushes down vertically to the level of the navel.
4. Return to the starting position. Repeat the exercise 6 times.
Exercise 2. "Lord of the Wind"
1. Stand up straight, bend your legs slightly at the knees.
2. While inhaling, raise the hands parallel to the floor forward to the level of the chest, while smoothly straightening the legs at the knees.
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The exercise "Lord of the Wind" has a beneficial effect on the nervous system, strengthens the muscles of the back and hips, improves posture, and prevents diseases of the uterus and ovaries in women and the prostate gland in men.
3. Palms pointing down, turn to each other and spread apart in both directions.
4. As you exhale, bring the separated hands horizontally forward, connecting them in front of the chest, and turn your palms down, as if pressing them, bend your knees again.
Exercise 3. "Dance"
1. Stand straight, bend your knees, lower your arms along the body.
2. While inhaling, raise the hands to the level of the chest, slightly straightening the knees.
3. Raise your hands above your head, straighten your arms with palms forward.
4. Transfer the center of gravity to the right leg, bend it slightly and touch the floor with the entire foot.
5. Straighten your left leg, while lifting your heel off the floor and touching the floor with your toe.
6. Pull the left hand to the left, lowering the hand to shoulder level with the palm up.
7. Bend your right arm at the elbow and raise your hand to the top of your head, palm down. Move the body to the right.
8. As you exhale, transfer the center of gravity to the left leg, bend it slightly and touch the floor with the whole foot.
9. Straighten your right leg, while lifting your heel off the floor and touching the floor with your toe.
10. Pull the right hand to the right, lowering the hand to the horizontal with the palm up.
11. Bend your left hand at the elbow, raise it to the top of your head with your palm down. Move the body to the left.
12. Repeat the exercise 6 times.
Exercise 4
1. Stand up straight. Stretch the right hand to the right, lowering the hand to the horizontal with the palm up. Bend your left arm at the elbow, raising the hand to the top of the head, palm down. Move the body to the left.
2. While inhaling, mentally transfer the center of gravity to a point in the middle between the feet.
3. Point the palm of your left hand up.
4. Raise your right hand, cross your arms over the top of your head. In this case, the palms should be directed upwards.
5. As you exhale, turn your hands palms down, lower your arms through your sides and cross them in front of bottom belly. In this case, the right palm should be on top.
6. Bend your knees.
7. While inhaling, raise your arms out to the sides, palms out, and cross them over your head.
8. Straighten your knees.
9. Repeat the exercise 6 times.
Exercise 5. "Weaving silk"
1. Stand up straight. Bend both arms at the elbow joints, lift above the crown and cross. In this case, both palms should be directed upwards.
2. As you exhale, release your hands, lower your arms and cross your hands in front of your lower abdomen.
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During the exercise "Weaving Silk" concentrate on the movements of the hands and on the spine.
3. While inhaling, stretch your left hand forward with the palm up.
4. Draw the right hand to the right past the lower abdomen to the waist, then draw back, lower and raise, describing an even arc. Turn your body to the right as you move your hand.
5. As you exhale, bend your left arm at the elbow and stretch it forward.
6. Move your left hand horizontally to your chest. While moving, squeeze the brush into a fist.
7. While inhaling, continue moving the left hand back, moving it down, back and up. Rotate your body to the left.
8. As you exhale, bend your left arm at the elbow, move your hand forward.
9. Move the right hand horizontally to the chest, while clenching the brush into a fist.
Exercise 6. "Canoe"
1. This exercise continues the previous one, so its starting position is the final position of the Silk Weaving exercise.
2. While inhaling, straighten and raise your arms in front of you.
3. Exhale as you bend your torso forward.
4. Hands, without bending, lower down and move back in an arc to the limit.
5. While inhaling, straighten the body, straight arms with palms facing forward, raise in an arc forward and up above your head.
Exercise 7
1. Stand straight, straight arms with palms facing forward, lift up above your head.
2. As you exhale, lower your arms down.
3. Leave the left hand in the same position, with the right hand continue to move to the left shoulder. In this case, direct the palm along the line of motion up and slightly to the left.
4. When the hand is against the left shoulder, inhale and perform a pulling movement. At the same time, shift the center of gravity to the left foot and rest the toe of the right foot on the floor.
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When performing oriental gymnastics exercises, follow the principle of gradualness: start small, slowly increasing the load.
5. Turn the right hand palm down and slightly to the right, lower your hand as you exhale.
6. Transfer the center of gravity to the right foot, resting on the floor with the toe and lifting the heel.
7. Leave the right hand motionless, and with the left, move to the right shoulder.
8. When the hand is against the right shoulder, inhale and perform a pulling movement.
9. Simultaneously with the exhalation, return the left hand down to the left side.
10. Repeat the exercise 6 times.
Exercise 8. Stretching the spine
1. Get on all fours, bend your knees, straighten your arms.
2. Exhale, arch your back up, lower your head, tighten your neck and buttocks.
Spinal stretch
3. Return to the starting position, inhale, then exhale, bending at the waist and lifting your head up. 4. Repeat the exercise 10-12 times.
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Stretching the spine is like stretching a cat. Watch how this animal stretches sweetly and slowly, and try to repeat.
Exercise 9
1. Stand up straight, lower your arms along the torso.
2. While inhaling, raise your arms to the left to chest level, stretch your arms to the side, take them to your chest and lift them up. At the same time, turn the body to the left and, simultaneously with the movement of the hands, move the head to the left, straight (starting position) and up.
3. Exhale and lower your arms.
4. While inhaling, raise your hands to the right to chest level, stretch to the side, take them to your chest and lift them up. At the same time, turn the body to the right and move your head to the right, straight and up.
5. Exhale as you lower your arms. Repeat the exercise 6 times.
Exercise 10
1. Stand straight, bend your arms at the elbows, lower them to the sides with your palms up so that the hands are at the level of the waist.
2. Squeeze your hands into fists, pull back the elbow of your left hand, while turning the body to the left.
3. Squeeze the right hand into a fist, unclench and with force, but smoothly push the open palm forward.
4. As you exhale, squeeze both hands into fists, place them at your sides, open your fists so that the palm is pointing up.
5. Pull back the elbow of the right hand, turn the body to the right.
6. Unclench your left fist and with force, but smoothly push your open palm forward.
7. As you exhale, clench your hands into fists and place them at your sides at waist level, palms up.
8. Repeat the exercise 6 times.
Exercise 11
1. Stand straight, feet shoulder-width apart, join your palms at chest level.
2. While inhaling, separate your hands, turn the left hand with the palm inward.
3. Point the right hand forward and lower it to the level of the navel.
4. As you exhale, raise your right hand to eye level, turning your palm inward.
5. Lower your left hand to the level of the navel (the palm should be turned to the right).
6. Repeat the exercise 6 times.
Exercise 12
1. Stand straight, move your left leg forward half a step, tilt your body forward. Raise your right hand to eye level, turning your palm towards your body. Lower your left hand to the level of the navel, turning the palm to the right.
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The exercise "Quenching Thirst" normalizes the functions of the respiratory organs, improves the blood supply to the organs, and alleviates the condition with pleurisy and pulmonary tuberculosis.
2. Cross your arms in front of your knees, straighten up and tilt your body back.
3. Inhale, raise your crossed arms above your head.
4. Exhale deeply, straighten and spread your arms to the sides, turning your palms towards each other.
5. Repeat the exercise 6 times.
Exercise 13
1. Stand up straight, put your right foot back half a step. Bend your arms at the elbows, join your palms in front of your chest.
2. With the heel of your extended left foot, rest on the floor and lift your toes.
3. As you exhale, transfer the center of gravity of the body to the left leg, rest the entire sole on the floor. At the same time, move the body slightly forward, touch the ground with the toes of the right foot, and lift the heel.
5. Repeat the exercise 6 times.
Exercise 14
1. Stand straight, put your right foot back, lift the heel of your left foot, spread your arms to the sides horizontally at shoulder level.
2. As you exhale, transfer the center of gravity to the foot of the left foot and lift the heel of the right.
3. Bring your hands together in front of your chest.
Exercise 15
1. Stand straight, put your feet shoulder-width apart, clench your hands into fists and place them on the side of your lower back, pulling your elbows back.
2. As you exhale, make a sharp lunge with your right arm and leg.
3. While inhaling, return them to their original position.
4. As you exhale, lunge with your left arm and leg and return them to their original position as you inhale.
5. Repeat the exercise 6 times.
Exercise 16
1. Stand up straight, spread your legs as wide as possible, spread your socks to the sides, sit down slightly, leaving your back straight.
2. Bend your arms at the elbow joints, clench your hands into fists and move your fists to the lower back.
3. While inhaling, open your fists, stretch your arm slightly forward, raise your hands with fingers pointing towards each other to eye level.
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Exercise "Calming the energy of qi" improves the functioning of the endocrine glands, normalizes the functions of the genital organs and respiratory system improves blood circulation.
4. As you exhale, turn your hands palms down and lower in front of the lower abdomen, clench your hands into fists and move them to the lower back.
5. Repeat the exercise 6 times.
Exercise 17
Triangle
2. Move your right foot to the left, pointing the toe in the same direction, tilt the body in the same direction.
3. Lower your right hand down.
4. Put the toe of the left foot perpendicular to the foot of the right foot.
5. Raise your left hand up, turn your head up.
6. Hands should form a straight line.
7. Maintain body position for 1 minute, breathe slowly and deeply.
8. Return to the starting position and repeat the exercise on the other side.
Japanese gymnastics
This gymnastics is a set of exercises that arose on the basis of karate-do. All exercises at first glance seem quite simple, from such movements consists of any traditional charging. However, the exercise technique is special: the load on the muscles is created due to tonic tension and does not require any additional weights.
Depending on the difficulty, the exercises last from 10 to 90 seconds.
Japanese gymnastics allows not only to maintain muscle tone, but also relaxes, restores and heals without special massage, strengthens ligaments and tendons well.
Basic rules for performing Japanese gymnastics exercises
The main rule that allows you to successfully perform all the exercises of this type of gymnastics is the ability to concentrate on internal sensations, to feel your body.
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Japanese gymnastics strengthens muscles, ligaments and bones, thereby reducing the risk of injury.
During the exercises, try to breathe evenly, deeply and evenly, at a slightly slower pace.
Do the exercises in the order in which they are given. If after this or that exercise there is a desire to stretch or perform an exercise from another complex, you can do it, since Japanese gymnastics is easily combined with others. sports complexes.
A set of exercises
Perform gymnastics for a few minutes in the morning or evening. Do the exercise until you feel trembling in the muscles. Return to the starting position slowly, without sudden movements. If you feel pain in the muscles, relax them and massage.
The next day, pay special attention to training these muscles, reducing the exercise time to a minimum, but do not interrupt training.
In the first workouts, as soon as you feel tired, reduce the exercise time.
Gradually bring the run time to the specified and increase the number of repetitions.
Exercise 1. "Rainbow Encounter"
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. While inhaling, raise your hands to shoulder level with your palms up and, holding your breath, tighten your abs.
3. Exhale, lower your hands with your palms down.
4. Repeat the exercise 10 times.
Exercise 2. "Month"
1. Stand straight, move your left leg to the left, turning the toe to the left too, bend at the knee joint. Straighten your right leg, rest your toe on the floor, tearing your heel off it. Turn the body to the left and tilt, leaving your back straight. Place both hands on your left knee.
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Exercise "Month" perform in front of a mirror to check the correct posture.
2. Raise both hands and pull to the left, joining your palms, lift your leg, turn your head to the left.
3. Maintain the body position for 1 minute, then slowly return to the starting position and repeat the exercise on the other side.
Exercise 3. "Swimmer"
1. Stand straight, connect your heels, lower your arms along the body.
2. Bend your knees as if you were sitting on a chair.
3. Lean forward slightly, raise your arms up parallel to each other, tighten your hands, turn your palms towards each other.
4. Keep the position of the body until you feel tension in the muscles of the legs and arms.
Swimmer
5. Return to the starting position and repeat the exercise 4 times. Exercise 4. "Ball"
1. Stand straight, push your left leg forward, bend it at the knee joint, spread your arms to the sides.
2. Imagine that you have a ball in your hands that deflates when pressed.
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For greater effect, before performing the “Ball” exercise, stretch up from a standing position and do a light self-massage of the lower back.
3. Press down on the imaginary ball with your hands, tensing the muscles of your arms and chest and gradually deflating the ball.
4. Imagine that the balloon is gradually inflating. Start slowly spreading your arms to the sides, first tensing the muscles of the hands, then the forearms, and then the shoulders.
5. Return to the starting position and repeat the exercise 6-8 times. Increase the exercise time to 5 minutes.
Exercise 5. "Bridge"
1. Lie on your back, lift your lower back and buttocks off the floor, arching your back. At the same time, press the feet and hands to the floor, strain the front surface of the thighs.
Bridge
2. Try to bring your fingers as close as possible to the heels.
3. Contract the muscles with which you delay urination 2 times.
3. Get down on the floor and repeat the exercise 10 times.
Exercise 6
1. Sit on the floor, bend your legs at the knee joints and connect them, rest your hands on the floor.
2. Raise your shins parallel to the floor so that your knees remain together.
3. Raise your arms to chest level and stretch them forward.
4. Inhale slowly, then return your legs and arms to the starting position.
5. Exhale and repeat the exercise 10 times.
Exercise 7. Stretching
1. Squat down.
2. Bend your arms at the elbows and press your forearms to the floor so that the hands are parallel to each other.
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Stretching has a positive effect on the cardiovascular system and respiratory organs, strengthens the muscles of the back, and stimulates the activity of the liver and adrenal glands.
3. Spread your knees to the sides as wide as possible, trying to touch the floor with the inside of your thighs.
4. Hold the position for 90 seconds, return to the starting position and repeat the exercise 4 times.
Exercise 8. "Bow"
1. Stand straight, feet shoulder-width apart, arms lowered along the torso.
2. Lean forward, rest your hands on the floor with both hands.
3. Lift the heels of both legs off the floor, stretch your tailbone up, and your chest to your knees.
4. Maintain this position for 30 seconds, then return to the starting position and repeat the exercise 4 times.
Bow
Iyengar Yoga
This type of yoga originated in India. Its popularity is explained by the fact that exercises have a beneficial effect on both the body and the human soul. Regular classes Iyengar yoga can significantly improve health, get rid of mental disorders and achieve inner harmony.
A set of exercises
It is recommended to perform the exercises in the order in which they are given. Their uniqueness lies in their accessibility. Yoga Iyengar has no age and level restrictions physical training. Even after you have done all the exercises, you will not feel very tired, because this complex built on the alternation of tension and relaxation.
Assume a meditation posture before class. To do this, sit on the floor, keep your back straight, bend your legs at the knee joints and pull them to the pelvis (one foot above the other). Turn your palms up and put on your knees, breathe evenly and calmly. This pose allows not only to feel peace, but also to tune in to the implementation of the entire complex.
Exercise 1. Touching the knees
1. Sit on the floor, bend your knees, lower your hips to your heels.
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Touching the knees has a beneficial effect on the activity of the gastric tract.
2. Bend over, touch the floor with your forehead, straighten your arms forward.
3. Relax the muscles of the whole body and stay in this position for a few minutes. Breathe naturally, without strain.
Exercise 2. Emphasis with palms
1. Lie face down on the floor, arms bent at the elbows, palms resting on the floor near the chest.
2. Focusing on the palms, straighten your arms. Bending back, stretch the top of your head up.
3. Feel how the back muscles are stretched, breathing is arbitrary.
Exercise 3. Twisting
1. From the end position of exercise 2, do slow crunches looking over your shoulder and trying to see both heels.
2. Perform such twisting 7 times in each direction.
3. Lower your body and catch your breath.
Exercise 4. Raise the pelvis
1. Lying on the floor face down, rest your palms on the floor and lift your pelvis, first resting on your knees, and then straightening your legs.
2. The palms and feet should rest on the floor, while the arms and body form a straight line, the legs are straightened.
3. Stay in this position for 5 full breaths.
Exercise 5. Jumping
1. From the end position of exercise 4, perform a light jump to the hands. Bend your legs slightly at the knee joints, place your hands in line with your heels.
2. Slowly straighten your legs and press your body against your legs. If you can't put your hands on the floor, you can touch it with your fingertips.
3. Repeat the exercise 4 times.
Exercise 6. Twisting Leg Raise
1. Sit on the floor, straighten your legs.
2. Pull the right leg to the stomach and perform twisting, while turning the body to the right.
3. Perform 5 twists in each direction.
Exercise 7
1. Sit on the floor, straighten your legs forward.
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2. Slowly bend forward, rest your stomach on your hips, pull your hands to your toes.
3. Repeat the exercise 8 times.
Exercise 8
1. Stand straight, feet together, feet parallel to each other.
2. Inhale and raise your arms up, move your head back, bend the body back as much as possible from the neck to the shoulder blades.
3. Hold this position for as long as you can and reverse the movement as you exhale.
Exercise 9
1. Place your feet shoulder-width apart and bend them slightly at the knees.
2. Place your palms on your thighs slightly above your knees with your fingers inward.
3. Relax your back, transfer the main emphasis to your hands.
4. In this position, retract and protrude the stomach with a maximum amplitude of 10 times.
Exercise 10
1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body.
2. Inhale and quickly lean forward, while the arms should hang freely down.
3. Imagine you are lifting a heavy barbell. Straining all the muscles of the body, unbend the body, as if performing a barbell lift.
4. Do not bend your arms at the elbows, focus on the extension of the spine.
5. Straighten up, hold for a few seconds in this position, then sharply open your fingers and relax your whole body.
6. Repeat the exercise 4 times.
Exercise 11
1. Stand up straight, put your feet together, fold your palms at heart level.
2. Inhale slowly, then exhale slowly, while drawing in the stomach, tilting the head and pressing the chin to the chest.
3. Hold this position, then relax your muscles, straighten your head and inhale.
4. Repeat the exercise 6 times.
Good blood circulation in the pelvic cavity is the key to a woman's reproductive health. Of course, the work of other organs also depends on the blood circulation in this area. The pelvic cavity contains the internal genital organs, endocrine glands, intestines, bladder. Poor arterial blood flow or the opposite problem - a delay in the outflow of venous blood can cause infertility, pain and heaviness in the lower abdomen and lower back, hemorrhoids, and sexual disorders.
Various yoga practices offer solutions to these problems. We conducted a narrow study that examined the effects of yoga only on the reproductive functions of a woman. In particular, we checked how the blood circulation associated with this changes.
Used for diagnosis modern method- color Doppler imaging (Doppler ultrasound) - which allows you to control blood flow. According to our observations, in women who began to regularly engage in certain yoga practices, blood circulation in the small arteries of the uterus improved, which created conditions for better growth endometrium (inner lining of the uterus). A healthy endometrium is very important, as well as for women's health in general, and to prepare for pregnancy, because it provides nutrition to the embryo at first.
To improve arterial blood flow to the pelvic area we recommend a "healing" complex based on one of the classic schools of yoga - Ashtanga Vinyasa yoga in the tradition of Sri Pattabhi Jois. In this case, all asanas that involve the pelvic region and hip joints are useful.
Be sure to include the following asanas in your practice:
1. Jana Shirshasana - it must be fixed longer than usual in order for the “healing” effect to appear.
2. Badha Konasana (also called "butterfly") - stay in this asana for 20-25 breaths.
3. Upavista-Konasana - stay in this asana for 20-25 breaths.
Between asanas, do "vinyasas" - dynamic ligaments, where each respiratory cycle corresponds to a movement. Vinyasas warm up the body well and activate the circulatory system.
The second side of circulatory disorders of the pelvic organs - varicose veins. In women, it occurs quite often, due to the fact that the walls of the veins and their valves, which delay the reverse flow of blood, respond to hormonal changes during pregnancy, with cyclic changes in the body. With venous congestion, pain and heaviness may appear in the lower abdomen, in the vulva, in the lower back. In this situation, chronic diseases are difficult to treat.
Here, inverted positions come to the fore in the practice of yoga. They create mechanical conditions for a better outflow of blood, but this is not the only thing. In inverted positions (when the pelvis is above the level of the heart), the a number of compensatory mechanisms that reduce the volume of venous blood.
1. Viparita Karani Mudra - bend your elbows and take your palms under the sacrum, placing them with your fingers outward. The sacrum, as it were, "lies on the palms", a slight deflection remains in the lower back. Raise your legs alternately up for 5 breaths, if you can - lift both legs, fix about 20 breaths.
2. If there is no problem with cervical region spine, perform Salamba Sarvangasana. Try in this position to slightly twist the body in one direction or the other. As you exhale, pull your stomach inward, forming a light “Uddiyana Bandha”. For beginners, Sarvangasana with support on the wall is suitable. Remain upside down for about 3 minutes if you feel comfortable.
3. Halasana - stay in this asana for 10-15 breaths.
4. Pincha Mayurasana is a difficult asana for beginners, so it is better for them to do it with their feet on the wall. Stay in it for up to 10 breaths.
If you have contraindications for performing inverted positions, you can do the following: lying on the floor, put your feet on a wall or on an elevation (chair, sofa), you can put a bolster or pillow under the sacrum - the outflow of blood from the pelvic organs will improve. Stay in this position for approximately 3 minutes.
A few subtleties:
- Exercise at least 2-3 times a week.
- If you are doing a whole complex of asanas, perform inverted positions at the end.
- It is advisable to do just a few asanas even on those days when you did not find time for a full-fledged lesson.
- If you decide to perform only asanas in an inverted position, then it is better to do this in the evening after a short warm-up.
This is only a small part of what our study was devoted to. I hope my knowledge will help you make yoga truly effective in solving health problems.
Marina Kruglova, practicing obstetrician-gynecologist, PhD, Ayurveda specialist, yoga teacher and yoga therapist. Conducts seminars, online marathons and Skype consultations.
Photo: bananablondie108/instagram.com
A fit figure, reduced stress, improved mood… Why yoga is good for women’s health and how to enhance its beneficial effects on the body, says women's practice Olga Ilinskaya. “The most beneficial poses are those that open the pelvis and improve blood flow to the internal organs of the abdomen, while strengthening muscles and normalizing the hormonal and nervous systems,” she says, and offers a simple set of five yoga exercises for women's health. “You need to perform asanas in a given sequence, adhering to the suggested time.”
COMPRESSED ANGLE POSE
Technique: Sit so that the sacrum touches the blanket, folded two or three times. Connect the feet, knees pointing to the sides, and the heels stretch towards the crotch. Lower your body back. Make sure that the buttocks remain on the floor, and the back is completely on the blanket, without deflection in the lower back. The neck lies relaxed on the blanket, the arms are along the body, palms up, the eyes are closed.
Time: Three minutes.
Effect: Opens the chest and hip joints, stretches the inner surface of the thighs, improves blood supply to the pelvic organs, such yoga for women's health contributes to the normalization of reproductive function, improves the functioning of the digestive system, calms and fills with strength.
WIDE ANGLE POSE
Technique: Sit on the mat, spread your straight legs as wide as possible to the sides, socks pointing up to lengthen the back of the legs. The back is straight rib cage disclosed. As you exhale, lean forward and grab your big toes with your hands. Look ahead. With each subsequent exhalation, try to slightly deepen the slope. Make sure that your back is not rounded and your hips remain pressed to the floor.
Time: One minute.
Effect: Opens the hip joints, stretches the spine and normalizes the position of the internal organs of the abdomen, normalizes the work of the ovaries, clears the mind.
CRESCENT POSE
Technique: Bend the right leg and lower the fingers of the right hand to the floor at a distance of two palms in front of the right foot. Shift your body weight to your right foot. Exhaling, straighten your right leg and lift your left leg parallel to the floor. Rotate your left shoulder, chest, and hip toward the ceiling. Stretch your left hand up and look at it. Repeat the same on the opposite side.
Time: 30 seconds each side.
Effect: Opens the hip joints, stretches and strengthens the spine and abdominal organs.
POSE OF A BENT CANDLE, OR BIRCH
Technique: Lie on your back, arms by your side, palms up. Relax. Take a deep breath and raise your straight legs, also lifting your pelvis with your hands. Stretch your legs to the ceiling perpendicular to the floor, the pelvic bones rest on the palms.
Time: Three to five minutes.
Effect: Normalizes hormonal balance, soothes, returns the abdominal organs to physiological correct position, improves digestion, relieves swelling, stimulates the blood supply to the brain.
SAVASANA
Technique: Cover yourself with a blanket. Lie on your back with your legs and arms slightly apart (palms up), close your eyes, and focus on relaxing your entire body from your scalp to your fingertips.
Time: A couple of minutes.
Effect: Soothes, relaxes and energizes.
