Asanas that improve women's health. Beneficial Posture
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 muscle group through nervous system It is connected both with the whole organism and with a certain organ, therefore, with the right influence on the muscles, it is possible to cure the corresponding organ. 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.
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. Work out best on hard and flat surface such as on the floor with a soft rug or blanket. Before training, be sure to ventilate the room in which you intend to practice.
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.
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.
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 raise straight legs, without bending them at the 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.
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.
Bhujangasana Prevents Kidney Stones, Improves Functions 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)
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. Bend right leg V knee joint, take the foot with your hands and place it on your 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.
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
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
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".
4. Repeat the exercise 6-8 times.
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.
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.
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)
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
1. Sit on the floor, stretch your legs.
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, rest 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.
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
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.
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 Bottom part the abdomen is gradually filled with air and inflated.
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 inner part- 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 the 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.
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.
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;
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.
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.
Let me remind you that the prolapse of internal organs is associated with hypotonicity of the muscles surrounding the abdominal cavity and pelvic floor. Yoga classes in this case can significantly improve well-being. “Classic treatment necessarily involves exercise therapy,” says Daria Osipova, instructor of yoga therapy of the network of centers "Yoga Federation". “And yoga therapy in this case will be an extended version of exercise therapy.”
Prolapse of internal organs and yoga: contraindications
There are quite a lot of them with such a diagnosis. “When the internal organs are prolapsed, active dynamic practices, such as ashtanga vinyasa yoga, are definitely prohibited,” warns Daria Osipova. - A specially selected yoga therapy program will do, and any other practice, even static yoga Iyengar or any other direction of hatha yoga, as part of a full-fledged class, will be unsafe. Since, for example, the omission of the kidney is fraught with its separation during sudden movements or jumps.
Some individual elements of the practice are also contraindicated. “You can’t do vinyasas with jumps, leg throws, deep lever twists, asanas with the support of hands in the abdominal cavity,” comments Daria Osipova. - If the cause of organ prolapse (especially the uterus) is connective tissue dysplasia, then you should not linger in standing asanas for a long time, especially in balances on one leg. In such conditions, the outflow of blood from the veins often worsens. lower extremities and varicose veins develop.
It is desirable to build a yoga practice based on your diagnosis - it is necessary to take into account the degree of prolapse of the organ, concomitant diseases. The best is to get individual program classes with a yoga therapist, but if for some reason this is not possible, try following these recommendations.
How to organize a yoga practice with a kidney prolapse
By regularly performing correctly selected asanas, you will work to fix the kidney in one position and exclude the possibility of further descent. According to Daria Osipova, the following asanas will be most effective here:
with a bolster under the waist.
“This applies to two variations - asana with a bolster under the sacrum and the option when your body and head lie on the floor, and only your legs rise. Perform the asana very smoothly, in soft dynamics, for a comfortable amount of time, ”adds Daria Osipova.
* Shavasana with bolsters under the feet and under the knees. It is important here that in shavasana the legs are in an elevated position.
Try to perform asanas wearing a special kidney bandage. “At the same time, it will be useful to breathe with full yogic breathing, actively working with the stomach and diaphragm,” recalls Daria Osipova.
How to organize a yoga practice with uterine prolapse
In this case, it is worth focusing not only on correct postures. “Combine the performance of asanas with bandhas aimed at strengthening the muscles of the pelvic floor. These are, for example, mula bandha and uddiyana bandha,” says Daria Osipova. Among the most desirable asanas, our expert highlights:
* Salamba sarvangasana (birch).
* Ardha mudha svanasana (downward facing dog pose).
“The effectiveness of this asana will increase if you place a rubber ball between your thighs and squeeze and unclench it. Get down to the floor very slowly, ”adds Daria Osipova.
It can also be supplemented by squeezing the ball between the thighs.
* Variations of marjariasana (cat) with arching and rounding of the back. “Rounding the back, fix the mula bandha, and lowering into the deflection, take the leg back. Combine movements with breathing: on inhalation - deflection, on exhalation - rounding, ”specifies Daria Osipova.
* Alternating navasana and ardha navasana (possible with knees bent).
Finish the practice with the same variation of shavasana that we wrote about above.
How to organize a yoga practice with a prolapse of the stomach
“If you have never done yoga before and you have a severe degree of prolapse of the stomach, then your set of asanas will mainly consist of lying on your back,” Daria Osipova warns.
According to our expert, first of all, you will have to master not asanas, but a special way of breathing. “On the diaphragmatic breath, pull in the stomach strongly, and relax on the exhale,” advises Daria Osipova. As for yoga poses, you should pay attention to these:
* Navasana, ardha navasana, a variant of the side navasana. Perform them by placing a roller about 30 cm high under the lower back.
* Setu bandhasana (half bridge). “From this asana with the support of the lower back on the bolster, come out into viparita karani mudra,” recalls Daria Osipova.
* Salamba sarvangasana. Perform it with alternate twisting of the legs, as well as with their mixing and breeding.
with twists.
Be sure to complete the asana with shavasana with bolsters under the feet and under the knees.
Other important nuances of practice
Performing bandhas will also help to return the organs to their place. “Uddiyana bandha is key, especially during the inverted poses. When the uterus is lowered, mula bandha (alternating mula bandha with fixation from 10 seconds to 1 minute and pulsating) and ashvini mudra during the performance of the asana complex. When lowering the stomach, reverse breathing will be useful: on a diaphragmatic breath, pull in the stomach strongly, and relax on the exhale, ”says Daria Osipova.
The expert advises not to quit yoga even after your health improves. “Especially for women whose prolapse of internal organs and, especially, the uterus is often associated with a decrease in the level of the hormone estrogen, it is important to take a comprehensive approach to the problem, and when the organs fall into place, regularly do a prophylactic set of asanas aimed at improving the functioning of the entire ligamentous apparatus and regulating the functioning of the hormonal systems,” says Daria Osipova.
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 the inner thighs. 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 movements are involved in this asana. muscle groups- what you need for people who want to learn how to pump up the ass.
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 turn around 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 perfectly opens up your pectoral muscles 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 make the top and bottom of the body form a "V". Take deep and long breaths. Then relax.
10. Salabhasana
Also Known As - Locust Pose, Grasshopper Pose
Benefits - This is an effective yoga exercise to burn fat from the thighs and buttocks, it also works 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 an ancient system of healing and self-knowledge. Many modern methods of development and improvement are based on the knowledge of yoga. In this article, I would like to suggest effective exercises, regular execution which ensures the coordinated work of the whole organism and, with constant practice, replaces exercises for the abdominal muscles, many of which are a strong load on the spine.
shutr.bzThese practices are done on an empty stomach, so the morning is the best time to practice, but you can choose another time, provided that the stomach is empty. These are the so-called internal locks - in yoga they are called bandhas (in translation it means “hold”, “restrain”, “bind”). On physical level there is a soft massage, tone and cleansing of internal organs, stagnant processes of blood and lymph are eliminated, which improves general health organism. At the energy level, bandhas allow you to accumulate and consciously redirect energy within the body. There are four locks in total: three of them are not tied to breathing and have practically no contraindications. The fifth exercise is the same locks, only in dynamics.
Root lock (mula bandha)
To perform this exercise, you need to strongly compress the pelvic area, perineum, anus, as if you are delaying urination. The abdomen and buttocks do not tense up, only internal muscles. The easiest option to create the necessary effort is in the toilet, temporarily delay the process of urination, and you will immediately understand which muscles are included in the work (you don’t need to do this regularly, only in the form of a test). Mula bandha improves blood circulation in the pelvic area, prevents prolapse, incontinence, stagnant processes (which is especially important in our time of a sedentary lifestyle for many).
shutr.bz There are two modes of root lock execution:
- Dynamic. We strongly compress these muscles, then completely release, but without strain. You can imagine that you raise the elevator to the last floor, then lower it to the first.
- Static. Muscles are compressed and kept in good shape for a certain amount of time. I recommend not only in the morning, but also during the day to practice both options: for example, ten times - dynamics (squeezed and released) and ten accounts - statics (pulled up and held).
The number of approaches depends on motivation, at least five times a day, remember this exercise and perform it in any position of the body - lying, sitting, standing. Great option- do it in transport, in line, instead of languishing with boredom and annoyance. It should be noted that the pelvic floor muscles can be weakened after pregnancy, certain diseases, and due to some physiological characteristics. In this case, it is recommended to train lying down, and over time you will feel the strength of these muscles.
In addition to the physiological effect of moola bandha, it increases energy levels and enhances attractiveness.
Neck lock (jalandhara bandha)
It is necessary to pull the chin to the collarbones, stretching the top of the head up. This stabilizes intracranial pressure. This exercise should also be performed if the head is spinning. On an energetic level, this lock helps to cope with stress and anxiety.
Tongue Lock (Nabho Bandha)
Press the tip of the tongue against the upper palate just behind the teeth. This allows you to prevent energy dissipation and work with attention. Practice this lock often throughout the day. Especially if you feel that you can say too much.
Abdominal lock (uddiyana bandha)
This is the fourth lock that has contraindications - pregnancy, critical days, acute diseases of the abdominal organs, and is performed while holding the breath after exhalation along with the rest of the bandhas.
shutr.bz Technique. We exhale completely, hold our breath and, without tension of the abdominal muscles, we pull the stomach under the ribs, it turns out to be concave inward, like a deep plate. At the same time, the ribs expand, the diaphragm rises, as during inhalation, but no air enters, and due to the vacuum in the abdominal cavity, the abdomen is drawn up and back. Simultaneously with the retraction of the abdomen, we squeeze the muscles of the pelvic floor, press the chin to the collarbones and hold the tip of the tongue in the upper palate. When you want to inhale (breath holding is comfortable), first gently let go of the stomach, then the chin, and keep the root lock in good shape throughout the entire inhalation.
In this exercise, a powerful massage and cleansing of the internal organs occurs, with regular practice it promotes weight loss and tone of the abdominal muscles.
Body position options:
- lying on your back (especially if the pelvic floor muscles are still weak and you cannot keep them in good shape while holding your breath and during inspiration);
- On knees;
- sitting (this is the most difficult option, you should move on to it when you have mastered the retraction of the abdomen);
- standing, legs bent, hands resting on the hips.
shutr.bz Technique. We exhale, hold our breath and tighten the muscles of the pelvic floor, the stomach under the ribs, press the chin to the collarbones, keep the tip of the tongue in the upper sky behind the teeth. When you want to inhale, let go of the stomach, chin, keep the pelvic floor in good shape.
Times:
Thus, the first morning ritual is the inner locks.
Belly wave (agnisara-dhauti)
In fact, these are the same locks, but the abdominal one is performed in dynamics - while holding the breath, we retract the stomach and release it without tension of the abdominal muscles. This creates an even more powerful massage of the internal organs. Contraindications are the same - pregnancy, critical days, acute diseases of the abdominal cavity.
Technique. We exhale completely, hold our breath, tighten the muscles of the pelvic floor, press the chin to the collarbones, the tip of the tongue in the upper palate, pull in the stomach and release a comfortable number of times. When you want to inhale, we fix the last retraction for a second and release the stomach, raise the chin, the root lock remains in good shape during inhalation. The body position is similar - lying down, especially if the pelvic floor muscles are weak, on all fours, sitting (only if the exercises are well mastered), standing with support on the hips.
Times: up to 30 - with a fragile physique, 100 or more - with a normal and dense.
For a better understanding of these techniques, watch this video:
There is another powerful practice, which in yoga is called nauli. It is worth starting it only if the bandhas and the belly wave are well mastered. I will definitely write about this exercise in a separate article. In the meantime, practice your morning health rituals and be happy!
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, unite your inner feet(during menstruation, keep them at the width of the pelvis) and 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.
