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Doing postures has a beneficial effect on the whole body. Asanas tone muscles, tissues, ligaments, joints and nerves, support and improve the functioning of all body systems. It is very important to practice until the poses become familiar to you and you feel comfortable in them. When this happens, you feel the benefits they bring. That is why it is necessary to perform this or that sequence of postures as often as possible.

Poses in a standing position

In a broad sense, standing postures are dynamic and joyful. They simultaneously refresh the body and mind, relieving tension, discomfort and pain. Standing postures are the basis for all other postures, and through them the student begins to meaningfully relate to various parts of his body, muscles and joints.

Students use their minds to control their bodies. Many series of exercises begin with standing postures to awaken the physical body - arms, legs, spine - and stimulate the brain by associating movements with specific areas of the body. These poses build endurance, strength, and purpose.

Postures in a sitting position

Sitting postures are performed after standing postures to give the person a chance to rest and release tension from the legs. Leaning forward in a sitting position relieves fatigue, calms the nerves and the brain. In standing postures, the brain is stimulated, while in sitting postures, the intense work of the brain is replaced by passivity.

Postures with rotation of the spine

Spinal rotation poses stretch and rotate the spine. They are good at relieving back pain and limited movement in the neck and shoulders. The internal organs are stimulated, the torso turns, and this leads to better digestion.

Upside down poses

Upside down poses energize all body systems. They relieve tension in the legs, activate the work of internal organs and improve their nutrition, stimulate the brain and nervous system, and also improve breathing and blood circulation.

The standing and sitting postures, the twisting postures are the preparation of the body and mind for the upside down postures. But women during menstruation should give up such postures.

Never begin a series of asanas with poses lying on your back or on your stomach, otherwise known as abdominal poses. Standing postures tone the abdominal muscles so that they can be used properly. Upside down poses protect internal organs from injury during abdominal postures. That is why they should be performed before you start the poses lying on your stomach or back.

Relaxation

Savasana ends the series of asanas and should last 5-10 minutes. After performing other asanas, this relaxation pose helps relieve tension in the muscles, evens out breathing and calms the brain. Energy flows into and through the body, charging you with new strength and relieving stress.

According to the book " The Great Illustrated Encyclopedia"

Article title	Author
25 yoga tips		12993
		8399
35 reasons to do yoga		5723
		5685
How to organize a home yoga practice?	Marianna Goroshetchenko	5516
Structure, stages and types of pranayama	Viktor Sergeevich Boyko	4381
Pranayama - breath energy		4210
The best time to meditate	Sri Chinmoy	4131
Meditation for beginners	Sri Chinmoy	3993
Yoga Exercises - Mantras, Bandhas and Mudras		3872
Yoga Q&A Part III	Vadim Zaporozhtsev	3780
Yoga Q&A Part I	Vadim Zaporozhtsev	3377
Modes of Practice in Hatha Yoga	Andrey Sidersky	3374
	Marianna Goroshetchenko	3160
Mudra Practice in Yoga	Tatiana Gromakovskaya	2498
	Swami Satyananda Saraswati	2244
Mantras - the sacred music of Yoga		2198
Yoga Q&A Part II	Vadim Zaporozhtsev	1831
What is Meditation?	Vasant Lad	1507
Mantra as a means of self-realization	Elena Lusnikova	792

Don't concern yourself with classes physical yoga how to sports. Sport is the idea of ​​achieving physiological results based on the limits of your body, and Yoga does not require you to beat personal records and, unlike the mind-body Not needed sports achivments . your attitude towards physical yoga should be closer to the concept active rest in motion, receiving energy through the opening of the channels of the body.

35 reasons to do yoga

We should get together and finally try this yoga. Has something like this been spinning in your head for more than a year? The benefits of yoga listed in this article will help you decide to take action! Yoga contributes to the harmonious development of muscles. Yoga classes- this is the best workout for the joints. Yoga teaches us to relax, breathe more calmly and stay in the present moment.

Ayurveda and Yoga - determine your type of Yoga

Ayurveda, like Yoga, is an ancient Indian discipline, originating from the Vedas. Ayurveda is an ancient Indian medicine, in Sanskrit meaning "the knowledge of life", "the art of longevity". Treatment in Ayurveda is based on a comprehensive study of the nature of a person as a whole, his characteristics and relationship with the outside world. Man, according to Ayurveda, is a unique creature, inseparable in its essence from the universe. Everything that exists in a person also exists in the macrocosm around him.

Introduction to yoga classes for beginners

The main element of hatha yoga is asana. Asana is motionless and comfortable posture. These two conditions are mandatory. Any yoga pose, no matter how complex and exotic it may be, should be comfortable. and persist for quite a long time. Otherwise, all your attention will be directed to tangible inconveniences, and there can be no talk of any finer work of consciousness during yoga.

Achieving a state of meditation through Yoga

Allows the practitioner to use Yoga practices. The methods of achieving this state are different, but it is difficult to achieve it without understanding the processes of Concentration, Relaxation and Awareness. Most people have heard of meditation but very few have actually experienced it. Step-by-step understanding of the human mind and application of methods yoga will create the necessary conditions for meditation.

Yoga means connection, integration, fusion. It is an ancient Indian-derived practical system of self-knowledge. Today, millions of people twist their bodies in the most intricate postures (asanas) called yoga. How many asanas exist - it is impossible to determine exactly. In one of the old yogic texts "Goraksha Paddhati" it is said that there are as many of them on Earth as there are living beings and only God Shiva knows their names.

Performing asanas balances and organizes the body and mind, it only takes perseverance and willpower to learn the exercises that the encyclopedia of asanas recommends.

Yoga positions can be practiced by everyone, starting with a simple, preliminary opening of the body, gradually moving on to more complex ones. Regular practice of basic yoga asanas brings many benefits: stimulation of the internal organs or improvement of blood circulation. Stretching exercises affect the body and mind and balance the flow of energy, which is especially important for women suffering from menopause.

Let us explain what asana is - this is a gymnastic yoga exercise that strengthens, stretches and cleanses the body at a physiological level.

Correct practice leads to inner balance: nervous people are calmed down, depressed people are excited and stimulated.

Yoga can be exercise, as well as a deeper philosophy that activates the connection of body and mind. Most of the treatises in the yogic canon state that all postures (32 can be used by people in the world) are a selection of 84 classic, eminent ones (8,400,400 in total) taught by Shiva himself. However, given the forms of exercises, there are main groups that include a huge number of individual yoga positions. Various types yoga asanas help achieve different goals and involve different levels of difficulty. Such a distinction makes it possible to simplify the setting of exercises for amateurs and to systematize many positions, with the aim of their conscious choice for the intended purpose.

standing positions

Most often, standing asanas are performed in the form of a warm-up to strengthen the muscles of the legs, support the entire body and provide additional energy for further exercises. The quintessence of good work is high level balance and keeping the body in a stable, upright position. A calm mind, undistracted attention and self-awareness allow you to achieve best results, thanks to which they are able to stay in a given position for a longer time.

Effects of standing postures on the body and mind:

• correct posture;
• strengthening the spine;
• strengthening the muscles of the legs and joints;
• increased mobility of the spine;
• stretching the arteries of the extremities, improving blood flow to lower limbs(prevents thrombosis);
• strengthening the circulatory system - lengthening the side wall of the heart and improving the blood supply to the heart;
• Standing postures help maintain emotional balance, self-confidence, and determination.

Standing asanas: Marjuriasana, Pashchimottanasana, Shalabhasana, Dhanurasana, Ushtrasana, Bhujangasana, Matshiasana, Sarvangasana.

Seated meditation positions

Sitting asanas are one of the the best exercises which have a positive effect on the straightening of the spine. If you join them different kinds turns and twists, then you can achieve the effect of maximum stimulation of the body and unlocking the clamped spine. A very important aspect of sitting positions along with turning is the ability to cleanse the body of toxins remaining in it.

Through contraction and relaxation, the organs and circulatory systems are cleansed and activated.

Sitting Asanas:

• stabilize the spine;
• relieve tension in the diaphragm and throat - breathing becomes easier and deeper;
• increases the mobility of the hips, knees, inguinal muscles;
• calm the mind and stretch the heart muscle cells, which improve blood flow to all parts of the body.

Sitting asanas: Padmasana, Siddhasana, Swastikasana, Sukhasana, lotus flower, lotus fields, inverted chair, dadasana.

forward bends

Can be performed in both sitting and standing position. The most important aspect of these exercises is to keep the spine as straight as possible by starting the tilt at the hips rather than by arching the back. positive effect is a stretching of the entire back of the body, especially the spine. Front bends strengthen the abdominal organs and stretch the tendons and muscles of the back.

Influence of inclinations on the body and mind:

• relax the abdominal organs.
• stretch and lengthen the back of the body.
• regulate blood flow to the brain.
• reduce heartbeat and blood pressure.

For example: Paschimottanasana, Adho Mukha Svanasana, Adho Mukha Svanasan, Uttana Shishosan, Parsvottonasana, Marichyasana I, Ardh Uttanasan and Prasarita Padottanasana.

back bends

The asana group is dedicated primarily to people who spend many hours leaning forward, such as people who drive for a long time or work at a computer. These positions help to open the chest, closed by daily habits, and also have a positive effect on the entire nervous system. But the exercises require a proper warm-up, as well as earlier preparation of the body with other asanas, due to the effect on most muscles.

Dhanurasana begins with the prone position, which increases the flexibility of the spine and the strength of the legs. Natarajasana improves the sense of balance and also increases flexibility.

• mitigate the effects of stress;
• stimulate the central nervous system and make it immune to stress;
• relieve headaches;
• reduce too high blood pressure.

These are: Bhujangasana, Set Bandha Sarvangasana, Bhujangasana. Ushtrasana, etc.

Reverse Positions

The most advanced group of asanas, requiring the preparation of the whole body and strengthening the muscles of the shoulders, arms and legs. Despite the effort and difficulty involved in entering these positions, the upsides are countless. People increase self-awareness and learn to listen to their own body, overcome their limitations and fears, and build endurance. Thanks to reverse positions, the heart system and blood flow to all parts of the body are strengthened. Reverse positions are effective in cleansing the circulatory system, stimulate the glands and reduce fatigue, increase blood supply to key organs: the brain; heart; lungs.

For example, Shirshasana, Viparita Karani, Sarvangasana, Depada Pidam, Pincha Mayurasana. Uttanasana and Setu Bandha Sarvangasana in semi-invented positions.

Relaxation asanas

An inseparable element of yoga training, usually performed at the end of a class to calm the mind and relax the whole body, minimizing tension in all muscles. Very often, the friends of these positions are stretching asanas, which reduce the risk of injury.

• soothe and restore the body;
• although some are practiced at the end, they are preparatory asanas;
• strengthen joints and provide the body with the necessary energy.

Examples of such positions are Balasana, Viparita Karani and Shavasana. In each of the postures, the eyes should be closed and breathing slow and even.

Subsequence

This is a combination of selected asanas from different groups, which creates a smoothly passing sequence of movements. The solution enhances the strength of the whole body, flexibility and speed of reaction when changing position. The most popular type of such a sequence is a complex of asanas called Sun salutation, consisting of sequentially performed positions:

1. Samasthiti;
2. Tadasana;
3. Utthanasana;
4. Ashwa Sanchalanasana;
5. Adhomukha Svanasana
6. Ashtanga Namaskara;
7. Bhujangasana.

This is a harmonious yoga of movement, with beautiful smooth transitions. The entire sequence of positions is performed several times, slowly at first, and then the speed of transition between asanas increases.

The Twelve Key Postures of Yoga - Description of Asanas

A set of asanas and yoga practice revitalizes the body, opens the heart and calms the mind.

Precisely performed positions (asanas) activate the whole body, strengthen and relax muscles, activate joints, and keep internal organs healthy.

Careful practice unblocks the emotions frozen in the body. It opens to meet for the sake of joy and love, it develops sensitivity, which eventually turns into intuition.

Conscious work with the body and breath calms the mind, which allows you to fully experience the present moment, maintain inner peace, even while being active in the world.

The health of the body, the integration of the heart and mind lead to harmony in Everyday life. It allows you to live in deep contact with yourself and with the world.

Tadasana - position of the mountain

1. Stand straight, put your feet together.
2. Straighten your knees, drop your tailbone, and stretch your entire spine from the bottom of your head.
3. Raise and stretch your chest, lower your shoulders, head in the center, stretch your neck. Distribute your weight evenly on the soles of your feet.
4. Do not stand on your heels or on your toes, or on your left or right foot
5. Learn to hold an upright position evenly on both feet before moving on to the tree.

Vraksasana - position of the tree

A position that creates emotional and physical balance and calms the movements of the mind. Strengthens the joints and muscles of the legs, expands the spine, opens the chest and makes the shoulders more flexible. Uneven load of the legs in everyday life leads to spinal deformity. Correctly performed tree position makes you aware and correct this imbalance, and equal stretching of both arms and both sides of the torso has a beneficial effect on the spine.

The systematic implementation of the position of the tree strengthens the nervous system and gives emotional stability.

This yoga exercise teaches concentration of the mind. To maintain stability, you need to focus on your body and remain calm. The moment you think of something else, contact with the body is lost and you fall.

1. Bend your right knee and, helping yourself with your hand, place your foot as high as possible on inside left thigh.
2. Point your toes towards the floor.
3. Pull your right knee back so that it is in line with your left thigh.
4. Place your hands on your hips and balance on your right leg.
5. Focus on the base of the toe of the left foot, press it firmly to the floor - this is the basis of the standing asana.
6. Do not lose its contact with the floor, because you will lose your balance.
7. Stretch your arms to the sides. Point your palm towards the ceiling, and spread your arms directly above your head.
8. Feel the opening of the entire torso, especially the abdomen and shoulders. Straighten your elbows and do not stretch your neck.

The more you stretch your body, the more stable your position will be. Focus your gaze on a point at eye level. Breathe evenly. Stay in position for 30 seconds.

Properly performed asana makes the body and mind work. You should feel that the whole body is stretching from the base of the finger to the tips of the fingers, there should be no tension. “Look” inside the body so as not to miss the moment of loss of balance and immediately restore it.

Exhale, lower your arms and legs, take a vertical position. Perform the asana for the other side.

In case of heart problems, do not raise your arms above your head, but keep your hands on your hips or extend your arms to the sides of your torso. If you can't balance on one leg right away, lean against a wall.

Trikonasana - triangle position

Yoga means harmony at all levels of life, so that the left and right parts of the body work equally, hard areas relax, weak points are strengthened. Some basic asanas in yoga are dynamic, some are passive. Both are needed, the only way to find a balance between work and leisure, to be physically and spiritually in harmony with oneself. All elements are important and complement each other.

1. Stand up straight, feet together.
2. Take a deep breath and jump your arms and legs out to the sides. Distance between feet should be about 1.20m
3. Rotate your left leg 20 degrees inward and your right leg and hip 90 degrees to the side. Fully straighten your knees.
4. While inhaling, stretch the spine up, and while exhaling, turn to the right, leaning on the palm right hand on the ankle.
5. Place your left hand on your thigh and lower your left shoulder, rotate your torso outward so that your legs, back and shoulders are in the same vertical plane.
6. Pull your left hand up.
7. Stay in the pose for 30 seconds, keeping full breath. Lower your torso as you inhale. Turn your feet to the left and repeat on the other side.

To learn how to set the body in one plane, do the asana while leaning against a wall. Maintaining the plane is more important than moving the right hand towards the ankle. If you have stiff legs, place your hand under your knee. Through systematic practice, the muscles of the legs will be stretched.

The triangle is one of the most important standing positions. Strengthens the legs, increases the elasticity of the hips, develops the chest. Asanas standing and legs are the basis, they support correct posture. Leg defects, stiffness or asymmetry are one of the causes of back problems. The triangle position relieves back pain and corrects slight curvature of the spine. On a psychological level, this position gives a feeling of stability, support. She cultivates perseverance and willpower.

Uttanasana - intensive stretching

This is a regenerating position. Calms the mind, directs attention inward and relaxes. As a result, the blood in abundance feeds the head and oxygenates the brain, the heart rate slows down and breathing lengthens. Relaxes the back of the body, which is the focus of psychological stress. An excellent position for hyperactive, tired or stressed people. Regular practice relieves depression and regulates blood pressure, as well as good preparation for inverted positions such as the headstand.

Pashtimottanasana - forward bend

Like other sitting asanas, the position calms the heart, tones the kidneys and liver, and stimulates the reproductive system. The internal work in asanas relaxes the body and reduces the activity of the nervous system. At first it will be difficult to bend your legs, but with constant practice you will find a calm and comfortable position.

Supta Baddha Konasana - butterfly pose

Where in yourself and your body do you feel love, joy, desire, fear, anger, sadness? Performing a complex of asanas, you not only affect the muscles and internal organs, but also stimulate or block energy. Yoga affects not only the body, but also the mind.

Supta Baddha Konasana relaxation position. Good blood supply to the abdomen and pelvis helps maintain health Bladder, male prostate and female ovaries, relieves sciatica and prevents hernia and varicose veins. Allows you to feel and relieve the tension associated with vitality and sexuality, transform it into other forms vital energy: power, love, intelligence ...

Bharadvajasana - sage posture

One of the easier positions with torsion of the torso. Increases the mobility of the hip joints, and strengthens the back muscles, makes shoulder joints and the spine are more flexible, which relieves pain in the neck, back and arthritis. The abdominal organs are massaged and toned. When twisted, they contract, and the copious blood supply on release cleans and stimulates them. As a result, breathing deepens, the energy level increases, there is a feeling of lightness and freshness.

Adho Mukha Svanasana - head down dog

Stimulates the body and calms the mind. Causes oxygenation of the brain, calms the nervous system and facilitates the work of the heart muscle, relieves fatigue and refreshes the body. Stretches the legs and spine so that lower back pain is reduced. Strengthens the arms and back muscles. The posture teaches how to maintain a balance between activity and passivity, how to combine intense work with a state of inner relaxation.

Dhanurasana - bow pose

Staying in dhanurasana gives strength and endurance, strengthens the muscles of the back, buttocks and thighs. Stronger flexion of the spine and shoulders expands the chest, which helps maintain an upright, “positive” body position in daily life and has an antidepressant effect. The pose on the stomach massages the internal organs, improving blood circulation.

Urdhva Dhanurasana - wheel pose

Strengthens the muscles of the back, buttocks and thighs. Performing the exercise expands the front of the body, the heart and blood circulation are stimulated, and the abdominal organs relax. The blood supply to the brain increases, the adrenal glands are stimulated. Asana revitalizes, develops willpower and resistance to stress.

Salamba Sarvangasana - candle

The headstand is the culmination of asana practice. She is compared to her father and mother, who care about harmony in the family.

The pose strengthens the back muscles and relaxes tense neck muscles. It regulates the endocrine glands: pituitary, pineal, thyroid and oxygenates the brain. Prevents colds and headaches, helps with asthma, sinusitis and bronchitis. It relieves tension and chronic fatigue, restores energy after a long illness or exhaustion. Strengthens the immune system. Deepens breathing, has a positive effect on digestion.

Shavasana - corpse pose - relaxation

Savasana calms the nervous system, relieves migraine and chronic fatigue, helps to accumulate energy. This is the first step in the practice of meditation. It teaches concentration, introspection, strengthens the mind, and contributes to the appearance of the first glimpses of spiritual rebirth.

Conclusion

If you are thinking about the systematic practice of yoga, it is important to find an experienced teacher, content only with the description and practicing the complex of asanas alone, you do not realize the mistakes you make. The teacher will show and explain how to perform standing and sitting asanas, correct your mistakes, and in case of difficulties or health problems, indicate other ways to do the exercises. A good teacher is one who has been practicing and knowledge in the field of anatomy, psychology and the philosophical foundations of yoga for many years.

When performing abdominal poses, the impact, in accordance with the name, is on the abdomen, middle and lower back. As a rule, abdominal postures begin to be learned after mastering the standing and sitting postures and the basic inverted postures.

Supta Padangushthasana 1 (capture thumb lying legs1)

Auxiliary materials:

Technique: I. p .: lying on your back. Stretch your legs, tighten your knees. Inhale and lift your left leg up, draping the strap over your foot until it is vertical. Stretch your right leg, pressing your knee to the floor. Place the palm of your right hand on your right thigh. Raise your left hand and grab the big toe of your left foot, or hold it with a stretched belt. Take a few breaths in and out. Keep your left leg vertical. Perform the asana for 60 seconds. Breathe out. Release the grip on your left big toe. Place your left foot next to your right. The body is straight and extended on the floor. Perform the entire sequence of movements with the other leg.

Supta Padangushthasana 2 (Lying Big Toe Hold 1)

Auxiliary materials: yoga mat, belt, for students who find it difficult to reach the big toe with their hand when performing this pose.

Technique: I. p .: lying on your back. Stretch your legs, tighten your knees. Inhale and, bending your left leg at the knee, take it to the side. The vast majority of students need to put a belt on the left foot. Stretch your right leg, pressing your knee to the floor. Place the palm of your right hand on your right thigh. With your left hand, hold your thumb out to the side of your left leg, or a taut belt. Take a few breaths in and out. Perform the asana for 60 seconds. Breathe out. Release the grip on your left big toe. Extend your left leg and place it next to your right. The body is straight and extended on the floor. Perform the entire sequence of movements with the other leg.

Urdhva Prasarita Padasana (straight legs pose)

Auxiliary materials: yoga mat.

Technique:

I. p .: lying on your back, torso and legs are straight, arms are located along the torso. Exhale, move your hands behind your head. Take a few breaths. Exhale and raise your legs at a 30 degree angle.

Hold this position for 20 seconds. Breathe normally. As you exhale, raise your legs even higher. Angle 60 degrees. Hold the pose for 20 seconds. Breathing is normal. Exhale again and raise your legs even higher to a vertical position. Stay in the pose for 30 seconds to a minute. Breathing is normal. Exhale, slowly lower your legs to the floor. Relax. Repeat all movements 3 times.

Paripurna Navasana (full boat pose)

Auxiliary materials: yoga mat

Technique: I. p .: dandasana. Exhale as you tilt your torso back and lift your legs. Legs should be at an angle of 60 degrees with respect to the floor, feet raised above the head. The knees are tucked up, the legs are straight, the toes point forward. The spine does not touch the floor, the balance is performed on the buttocks. Stretch your arms forward, parallel to the floor. The palms are at shoulder level and directed towards each other. Practice Boat Pose for 30 seconds to 1 minute. Breathe calmly. Exhale, lower your arms and legs, lie down on the floor and relax.

Ardha Navasana (Half Boat Pose)

Auxiliary materials: yoga mat

Technique: I. p .: dandasana. Interlace your fingers and place them on the back of your head. Exhale as you lift your legs and tilt your torso back. The knees are pulled up, the toes point forward. Balance on the buttocks. Crown and toes at the same level. Keep your legs at an angle of 30 degrees with respect to the floor. Stay in the pose for 30 seconds to 1 minute. Breathe normally. Try not to hold your breath while doing the asana.

It turns out that many yoga positions can harm your body! Yoga instructor told us the 12 most common asanas that can be dangerous to your health.

Increasingly, studies began to appear on the Internet that yoga is not only not a panacea, but also often harmful to health.

Why do people choose yoga as their main body work? Most often because it is a smooth and slow practice, does not require serious effort, does not exhaust. And it seems like it even heals. A person comes to a class in some cool fitness center, and then they twist him and twist him and bend him (not immediately, of course), and one fine day something will jam in his back, and he won't be able to get out of bed. Will a person associate it with yoga?

Maybe. Or maybe not. The point is that not all asanas are equally beneficial. Many of them harm the most important part of the body - the nervous system. How? Injuring her main "defender" - the spine. Let's look at some of the most popular exercises that are practiced on group lessons and which should not be practiced. Reasons and alternatives are attached.

standing poses

Trikonasana, triangle pose. It is usually performed with legs wide apart, arms apart and body tilted to one leg through the side.

Benefit: strengthens the legs, improves the mobility of the hip joints, opens the chest.

Harm: during the performance of this asana, the spine is in such a position that strengthened legs will not bring any joy. A deep tilt to the side is not provided for by nature for a person - the transverse processes on each of the vertebrae confirm this. Regular performance of this asana will lead to displacement of the vertebrae, pinching of the nerve roots and pain not only in the back.

Alternative: strengthen the legs with utkatasana, chair pose, with arms spread out to the sides. Here the legs, and the back, and the chest will work. Another option is the same trikonasana, only without turns and tilts to the sides - stretch with the top of your head up, arms to the sides, and increase the mobility of the hip joints in other asanas.

Parivrtta Trikonasana, inverted triangle pose. Everything is the same as above, only the body is also twisted, and the practitioner reaches for the leg with the opposite hand.

Benefit: traction of the back surface of the legs, massage of the abdominal organs.

Harm: Have you ever seen real scoliosis visible to the naked eye? Google it. So, during the twist, your spine, which has physiological bends back and forth (and not left-right), takes on just such a shape. No matter how you stretch. Beautiful? Physiologically? Healthy? No. Displacement of the vertebrae and intervertebral hernia are very likely.

Alternative: you can perform the correct version of Trikonasana, described above, and, scrolling in the hip joints, lean forward until you feel the stretching of the back of the legs. Fix the position without deepening the slope through the pain, and rest your hands on your hips. Stretch forward from the tailbone to the crown. The slope can be deepened by the hip joints as the muscles are ready, but the back should remain level. A massage of the abdominal organs occurs in almost any inclination. For example, in Uttanasana, where, when leaning forward, the stomach fits on the hips, while the legs are slightly bent and occupy a subordinate position in relation to the extended back.

Utthita Ardha Dhanurasana Half Bow Pose. Balance on one leg, arching and grabbing the other leg from behind.

Benefit: increases the flexibility of the spine, tones the abdominal organs, strengthens the legs.

Harm: one of the most popular treatises on yoga, dated to the 14th century AD, says: “Practicing asana, a person acquires stability of the body and mind, freedom from ailments, flexibility of the limbs and lightness of the body” (“Hatha Yoga Pradipika”). It is not the spine that should be flexible, but the limbs. This is how nature made us. Let's say brachial bone has one attachment point, so by hand we can rotate in different sides. Each vertebra has at least six such points (two intervertebral discs, two articular processes, top and bottom). Our spine has no need for extra mobility, flexibility.

Alternative: any balance asana with a straight back. For example, Vrikshasana, the tree pose, or Sivanatarajasana, the dancing Shiva pose. Legs strengthen - be healthy!

Sitting postures

Janu Shirshasana, head to knee pose. The second leg is bent, the foot is pressed against the thigh of the outstretched leg.

Benefit: tones the liver, spleen and kidneys.

Harm: in this position, most practitioners cannot keep the pelvis and shoulders in the same plane. At regular performance possible subluxations and, as a consequence, diseases of the abdominal organs. And no tone of the liver and spleen will help here.

Alternative: Pashchimottanasana, tilt to both legs extended. It tones all the organs of the abdominal cavity, stretches and relaxes the muscles of the back, does not harm the spine.

Parivritta Janu Shirshasana. The same slope, only lateral, with twisting.

Benefit: involves small intercostal muscles.

Harm: we remember the position of the spine - it is terrible in this position. But here's another question: why use the small intercostal muscles? To improve breathing? After all, they are responsible for raising and lowering chest when breathing.

Alternative: let's then do pranayama, full yogic breathing, sitting in Vajrasana, for example. The same intercostal muscles, only the back is straight.

Hanumanasana, longitudinal twine.

Benefit: strongly stretches the muscles of the front and back thighs, allows you to take a cool photo for Instagram. Sorry, couldn't resist. All envy, envy.

Harm : most practitioners hip joints not open to such an extent that the pelvis does not turn relative to the shoulders. This position leads not only to subluxations, but also to displacement of the pelvis. Consequence: problems in a feminine and masculine way.

Alternative: cross twine. This is ideal. In a simpler version - Upavishta Konasana, a wide angle pose, leaning forward with a straight back and legs wide apart. The hip joints are perfectly opened, stretched rear surface hips, most importantly, gradualness. To stretch the front of the thighs, Ushtrasana, the camel pose, from the knees, is suitable. In this position, it is important to place the hands as far back as possible so that when the pelvis is raised above the feet, there is no strong deflection in the lower back.

Matsyendrasana, twisting in a sitting position.

Benefit: massage of internal organs.

Harm: see asana number two.

Alternative: learn how to perform abdominal lock, uddiyana bandha (Google for help), and even better - nauli. And then in any pleasant position you can massage the abdominal organs. And you don't have to twist to do it.

Urdhva Dhanurasana, the well-known "bridge". This also includes the following pose - Dhanurasana, the bow pose, where there is a deflection and capture of the feet from a prone position.

Benefit: all muscles work, opens the front surface of the body.

Harm: deep back bend. Let's go back to anatomy. Our vertebrae have spinous processes at the back - these are the tubercles that everyone can feel for themselves, rounding their back a little. It is they who protect us from excessive deflections. Everything has a limit. Above this limit there is a fracture and subluxation. Have you ever noticed that gymnasts bend only in one place, as if something had broken in their back? And do you know that professional athletes- very sick people?

Alternative: Purvottanasana, a head-up stretching pose based on straight arms and legs extended. All muscles work in the same way and the front part of the body is stretched, only without harm to the spine.

Inverted poses

Sarvangasana, shoulder stand.

Benefit: increases the flow of fresh blood to the thyroid and parathyroid glands.

Harm: This asana cannot be called incorrect. But you need to understand that it is only for trained strong and better male bodies. Although women love her the most. Now let's imagine the average woman who came to class. She most likely has a large pelvis and a poorly developed shoulder girdle. And here we are, this heavy pelvis lifts up and all its load falls on the weak chest and cervical spine. What will happen is not difficult to guess - subluxations.

Alternative: to influence the thyroid gland - throat lock, or jalandhara bandha.

Halasana, plow pose.

Benefit: restores the nervous system, massages the abdominal organs, stretches the spine.

Harm: the basis is again proportions and a heavy pelvis as a load on the weak sections of the spine. In addition, in this position, overstretching of the ligaments surrounding the vertebrae often occurs, which leads to loosening of the entire system.

Alternative: Kurmasana, a pose of a turtle, in which from a sitting position we lay our head on the connected feet slightly set aside from the body, rounding the back.

Sirshasana, forearm stand.

Benefit: calms the nervous system, nourishes the brain cells, stimulates the heart and blood circulation.

Harm: Yes, there is no harm, if this asana is performed by a physically prepared person, better man. It is better for women not to meddle in such jungle, you will be more whole.

Alternative : the function of inverted asanas is perfectly performed by Shashakasana (rabbit ears pose), Adho Muhka Shvanasana (dog head down), Ardha Chakrasana (from a supine position, raise the pelvis resting on the feet attached to the buttocks), Urdhvo Padasana (lying pose on back with straight legs raised).

Dangerous postures in modern yoga much more: some of them are varieties of those described, some are too complex to be given in general groups. One thing is invariable - the understanding of the key link. In our body it nervous system. Check each new exercise and movement in terms of danger to the spine. One more thing. Yoga is not “squiggles” on a rug, but a philosophy!

A weak back is a problem for many people, especially those who lead a non-active and non-sporty lifestyle, or women who need to endure and give birth to a child, and then carry it in their arms for up to 2 years. Weak back muscles severely limit our ability to function. I think everyone knows how important it is to have a strong lower back, and if not, then remember the elderly person who gets up from the couch and cannot straighten up. The reason for this is weak back muscles that cannot cope with the load. Remember - as long as there is strength in your muscles, you remain young, regardless of your age.

This small set of asanas will help restore strength and life to your back, in addition, it will help you get rid of excess fat folds in the abdomen, strengthen your entire body as a whole, and will allow you to maintain lightness and health at any age.

1. Utkatasana (Rage Pose)

And try to finish each complex with inverted poses.