The most important asanas of yoga. Brief guide to asanas

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

Adho Mukha Svanasana (Dog Pose)

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

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

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

Akarna Dhanurasana (Bow and Arrow Pose)

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

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

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

Anantasana (Infinity Pose)

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

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

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

Ardha Baddha Padma Paschimottanasana

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

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

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

Ardha Baddha Padmottanasana (Standing Half Lotus Bend)

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

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

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

Ardha Navasana (Half Boat Pose)

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

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

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

Ardha Chandrasana (Crescent Moon Pose)

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

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

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

Ashtavakrasana (Pose of eight arcs (eight corners))

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

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

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

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

Baddha Konasana (Butterfly Pose)

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

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

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

Baddha Hasta Sirshasana (Headstand Pose)

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

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

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

Bharadvajasana (Seated Twist Pose)

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

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

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

Bhekasana (Frog Pose)

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

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

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

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

Bhujangasana (Pose of the snake, cobra)

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

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

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

Vatayanasana (Horse Pose)

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

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

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

Virabhadrasana (Warrior Pose)

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

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

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

Virasana (Hero Pose)

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

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

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

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

Vrikshasana (Tree Pose)

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

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

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

Garbha Pindasana (Fetal Pose)

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

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

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

Garudasana (Eagle Pose)

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

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

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

Gorakshasana (Shepherd's Pose)

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

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

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

Dandasana (Staff Pose)

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

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

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

Dhanurasana (Bow Pose)

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

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

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

Karnapidasana (Ear Pose Between Knees)

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

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

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

Crownchasana (Heron Pose)

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

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

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

Kukkutasana (Rooster Pose)

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

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

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

Lolasana (Earring Pose)

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

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

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

Makarasana (crocodile pose)

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

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

Matsyasana (Fish Pose)

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

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

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

Maha Mudra (Great Seal Pose)

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

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

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

Mukta Hasta Shirshasana

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

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

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

Salamba Sarvangasana (Shoulder Stand, Birch Pose)

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

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

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

Niralamba Sarvangasana (Shoulderstand Unsupported Pose)

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

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

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

Padangushthasana

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

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

Padmasana (Lotus position)

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

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

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

Parvatasana (Mountain Pose)

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

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

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

Pariankasana (Couch Pose)

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

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

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

Parivritta Parshvakonasana (Twisted Side Angle Pose)

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

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

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

Parivrtta Paschimottanasana (Reverse Stretched Side Pose)

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

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

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

Parivrtta Trikonasana (Inverted Triangle Pose)

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

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

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

Parighasana (Bar Pose)

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

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

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

Paripurna Navasana (Full Boat Pose)

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

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

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

Parshva Dhanurasana (Side Bow Pose)

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

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

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

Purvottanasana (Inverted Plank Pose)

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

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

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

Siddhasana (Power Pose)

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

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

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

Upavistha Konasana (Wide Angle Seated Pose)

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

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

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

Utkatasana (Chair Pose)

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

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

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

Uttanasana (Standing Forward Bend Pose)

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

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

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

Ushtrasana (Camel Pose)

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

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

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

Hanumanasana (Monkey Pose)

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

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

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

Uttana Padasana (Pose of Raising Arms and Legs)

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

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

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

Urdhva Prasarita Ekapadasana (Reclined Leg Up Pose)

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

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

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

Urdhva Prasarita Padasana (Upstretched Legs Pose)

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

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

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

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

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 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.

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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 practice.

A set of exercises

Exists general principle load dosage, which is as follows: the more difficult the physical condition, 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 knee joint The ovs touched the rug and the whole weight of the body fell on them.

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.

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 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)

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. In this case, the 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, 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.

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 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 the inside - on the sole.

4. Bend the left leg at the knee and place the shin next to the outside of the right leg so that outer side the left ankle was 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.

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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 diseases, have a beneficial effect on the state of the nervous system, 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 upper part body with your hands, while inhaling, lower, exhaling.

3. Repeat the exercise 10 times.

Exercise 22

1. Lie on your stomach, lower your arms along the torso, 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.

Spend the next day training these muscles Special attention, reducing 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 inside floor 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 Iyengar yoga classes 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.

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.

Absence excess weight is not always an indicator of a beautiful and slender silhouette. Many women remain dissatisfied with their figure even when they do not have any problems with excess mass. The reason for this is the subcutaneous fat accumulated in the buttocks and thighs. It not only spoils the silhouette, but also makes the skin flabby, leads to loss of muscle tone. It doesn't add any attraction. Subcutaneous fat appears either due to lack of training program exercises for this problem area, or when a woman leads a sedentary lifestyle.

You can get rid of this flaw even at home. The main thing is to choose the right program. Yoga has shown the greatest effectiveness in the fight against subcutaneous fat on the hips and buttocks. It is not necessary to become a guru and comprehend all the practices. There are several asanas available for mastering and performing that every woman can do. Of course, they will work only if they are regular and follow a diet, since food is the main source of fat that accumulates under the skin.

Includes twelve asanas from yoga, which are aimed exclusively at working out problem areas. If you do such a complex daily, you can soon forget about fat on the legs and the fifth point. The main thing is not to abandon the practice and continue classes as a preventive measure. In addition, it will have a positive effect on overall physical fitness and mental balance.

Performing this asana actively connects the muscles of the legs to work. The buttocks and thighs are subjected to the greatest load. The pose imitates sitting on a chair, which in this case is absent, but is only in the imagination. The lack of support forces the muscles to be used to maintain their own body weight. Own weight begins to be directed to the tension of the muscle groups of the pelvis and thighs. Asana improves tone, trains, strengthens the muscles of the legs.

Performance:

Get into the starting position called Tadasana. Gently bend the knees, lower the pelvis. The movement should be similar to the fact that you are sitting in a chair or on a chair. Inhale and stretch your arms up over your head. Hold the position for a few seconds, watching the evenness of their breathing, and then straighten up, return to the starting position.

Remember. You must always be attentive to how the body responds to the performance of the asana. Beginners are advised to try to go as low as possible and increase the depth gradually. When the pose becomes easy, you can begin to sway to increase muscle stretch.

The pose is aimed at working out the legs, but the greatest load falls on the inner thigh, which is an undeniable advantage. For beginners, this asana seems quite simple, but this is only a superficial impression. She perfectly works out those muscles that are in Everyday life remain virtually unused. The advantage of the exercise is that they are involved in two different ways, and, consequently, the buttocks are also involved.

Performance:

The legs are placed wider than the hips. The right foot is turned outward, and the left foot is used to maintain balance. The center of the left foot should be in line with the right foot. The pelvis is lowered and the chest is expanded, straightening the arms to the side so that they form a straight line with the shoulders. Looking forward. Constantly check the correctness of their position. Breathe strongly, but slowly, and then relax, repeat everything on the other side.

Remember.To achieve best results, you need to work on stretching, lowering the pelvis as low as possible. The posture must be collected and balanced.

One of the most graceful asanas, stimulating and stretching the hip flexors. In the pose of the dancing king, both internal and external muscles are worked out at the same time. The exercise is aimed at strengthening the lower part of the body, since it requires maintaining balance in a stance on one leg, muscle tension from the feet to the pelvis itself. Thanks to this, the hips open, blocked energy is released, blood flow improves, oxygen and nutrients are added.

Performance:

Get into Tadasana. The right leg is raised, brought back, directed so that the thigh is parallel to the floor surface. They bend the knee, take the right foot with the right hand and stretch. When a stable position is taken, the left hand is extended forward. The palm can either be done in Gyan Mudra or held straight. Look at the fingers of the left hand, maintain the position for several minutes, breathing deeply, repeat the asana on the other side.

Asanas help open the chest and hip flexors. Performing a pose has a beneficial effect on the tone of the entire body, but it is more directed specifically at the hips. The front part of the latter is perfectly stretched and stimulated.

Performance:

Take Vajrasana. Raise hip part and torso so that the thighs and calves form a right angle. Open the chest and bend back. Hands stretch out and touch the palms of the feet. The head is slowly and smoothly thrown back. The pose is held by breathing slowly and deeply, and then relaxing.

The advantage of the asana is that it loads and trains the upper legs, and also provides a good stretch by engaging the inner thigh muscles, which are often given the least attention. In addition, this pose perfectly develops flexibility, endurance, strength.

Performance:

Sit in Dandasana. The legs are spread as wide as possible. If you can’t fully straighten your legs to the sides, you need to do this gradually. Hands are extended between the legs, that is, in front. For people with good flexibility, you can bend the body and try to touch the floor with your head. When there is no such flexibility, they simply bend the elbows and relax the neck, while the head hangs freely. Take a few breaths and slowly return to the starting position, moving your legs.

It is an asana for developing the flexibility of the joints of the pelvis and hips. This yoga pose is great for stretching. muscle tissues and stimulates the blood supply. The exercise improves the nutrition of the femoral muscle groups, which allows you to maintain this area in good tone and great shape. Asana is recommended for those who want to strengthen the muscles of the legs, as well as increase the size of the buttocks.

Performance:

Take Dandasana. The left knee is bent, placing the foot under the right thigh. The arms are pulled up, the body is bent and the arms are stretched towards the right foot. They inhale air with the stomach and remain in this position, and then repeat all the actions, but on the other leg.

Important.Performing this asana involves the fact that the head should touch the knee joint. It will be difficult for beginners to do this, but gradually, of course, this will be achieved. The main thing is to control the absence of deflection in the back. It must be straight all the time.

The exercise is aimed at opening the femoral muscles. His technique involves expanding the range of motion of the joints hip joints. Getting rid of subcutaneous fat in this area is ensured by raising the tone and stretching the muscle tissue.

Performance:

A gymnastic mat is laid on the floor. Stretch and then bend the legs at the knee joint. The feet are brought together in the middle, connecting the soles. The back should remain straight. To hold the pose, they take the palms of the feet, and then begin to press the knees with maximum effort to the floor surface. Asana is held for a few seconds, and then relaxed.

Another exercise that has a quick effect on the tone of the muscle groups of the lower extremities, but to a greater extent on the hips. By improving blood flow and stretching the muscle tissue, the asana tightens the buttocks. Regular performance of this exercise allows you to strengthen, improve flexibility and tighten the hips.

Performance:

They squat down, bringing the feet together, but not touching the booty on the floor. If the position is not entirely comfortable, it is allowed to rise on toes. Bring your palms together and rest your hands on your knees. Try to hold the asana for three breaths and then relax.

This pose needs to be practiced on a regular basis. It not only improves physical form thighs and buttocks, but also has a positive effect on internal organs, bones and the nervous system. Balancing the entire body weight on gluteal muscles leads to the fact that literally the entire body is involved. In addition, concentration and willpower are required, since you have to apply all your perseverance to achieve your goal. Like other asanas, it stretches the muscle groups of the lower extremities and has a positive effect on blood flow.

Performance:

Assume the position of Dandasana. Raise straightened legs above the floor surface and find a point of balance, and then tear off your hands from the floor and stretch in front of you. The main goal is for the legs and arms to form a Latin "V". Inhale deeply and exhale, and then relax.

The ideal exercise to "destroy" subcutaneous fat on such problem areas like buttocks and thighs. It works great on other parts of the body as well. By strengthening the legs and stimulating the blood supply, the lower body becomes more flexible and strong.

Performance:

Lie belly down on the mat. The legs are raised from the hips. The arms are pulled back and the chest is lifted. The chin is lifted up and the gaze is directed forward. The pose is held for several breaths, and then lowered to the mat.

Asana is aimed at improving blood flow and stimulating muscle tissue. It awakens the internal reserves of energy reserves and increases muscle tone, has a beneficial effect on the whole body.

Performance:

Lie on your back and bend your knees. The pelvis along with the back is smoothly lifted up. The shoulders are straightened, the arms are extended, reaching to the feet. Breathe evenly and deeply. The pose must be held for at least a few seconds, and then relax.

This pose is considered one of the most effective for raising the tone and getting rid of subcutaneous fat on the hips and pelvis. It allows you to fully open the entire pelvic girdle, simultaneously loading both the flexors and stimulating and stretching the inner thigh. In addition, the back muscles are also trained, which are often given quite little attention. The main advantage of the asana is that the posture can be adjusted to suit you so as to feel maximum comfort.

Performance:

Lie down on your back. bent legs lift up at the knees. The arms are stretched out and taken with the palms of the center of the foot from the inside. Legs, using hands, pull. The knees are kept bent, but during the exercise they can stretch. Do this stretch for a few seconds, and then lower your arms and relax.

Summarizing

Maintaining good tone and flexibility of the legs is the key to slender and beautiful thighs and buttocks. An excellent assistant in this will be exercises and practices from yoga. Their regular execution let you forget about subcutaneous fat and loose skin on the inner and outer thighs, feel confident and attractive. These asanas have a beneficial effect not only on the legs, but also on general well-being, so do not neglect these exercises.

Are you looking for a sport that will help you relieve tension, give you strength and at the same time make your body toned? Your ideal choice is yoga for beginners. Exercises or correctly - asanas (poses) are selected taking into account the peculiarities of the modern rhythm of life.

For the first introduction to the culture of the body and spirit, yoga for beginners is ideal. Exercises are selected taking into account the lack of experience of the students.

Our usual everyday life is an endless cycle of events, in which it is not always possible to find time for complete relaxation and strengthening of one's health. Jumping out of bed and rushing to work is not the most The best way start your day. Today we invite you to join this ancient art, How .

The exercises of the complex presented below are recommended to be performed in the morning. They don't take much time, but in combination with a refreshing shower and a light breakfast, they will energize you for the rest of the day! The lesson will not take you more than 20 minutes, but at the same time it will provide invaluable benefits to your well-being.

Morning yoga for beginners has the following advantages:

• improves well-being, kneads the joints and spine;
• effectively strengthens and tones the muscles of the back and the whole body;
• provides massage of internal organs and enhances blood circulation;
• harmonizes the internal state and gives an optimistic mood due to the production of endorphins;
• prepares the body for active mental and physical work during the day.

If by temperament you are more of an "owl" than a "lark", and it is not convenient for you to train in the morning, you can train at any time of the day. However, it is noticed that in the morning hours the body is more relaxed and pliable to influence. And consciousness in the morning has not yet had time to be clouded by a heap of everyday thoughts.

In addition, the ancients believed that every time you meet the dawn, one sin is forgiven with the rising of the sun. Not without reason in yoga there is a whole complex of asanas, which is called "Surya Namaskar" (sun salutation). Yoga for beginners involves exercises that are not difficult to perform and do not require special training. Starting with the development of the complex below, you can move on and reach your own heights.

How to get maximum effect from yoga for beginners?

1. Exercises or asanas (postures) should be performed at a pace that is comfortable for you. Hold each pose for at least 3 inhales and exhales.
2. Take small breaks between poses.
3. Treat every movement carefully. Concentrate on the work of your body and try to let go of all extraneous thoughts.
4. Listen to yourself and don't stress yourself out. The activity should be enjoyable.
5. Keep a glass of water handy. If you get tired, take a few sips and soon you will feel a surge of energy.
6. It is advisable to practice every day.

Description of yoga class - asanas

What does yoga for beginners look like? Exercise number 1 is a classic yoga pose.

1. Camel Pose (Ushtrasana)

Yoga exercises (postures, asanas) often have several options for performing for different levels of training.

• To perform Camel Pose, kneel down with your feet hip-width apart. Lower your hands back freely.
• Exhale and bend back with support on one arm, while pulling the other up. Tighten your buttocks muscles and make sure they stay perpendicular to the floor - don't lean back or settle on your heels. Hold for 10-15 seconds.
• Perform on the other side, changing hands.
• Get on your knees and rest your fists on your lower back. Exhale as you bend back. Hold this position for 5 breaths.

The pose allows you to stretch the spine after a long sleep and stretch the abdominal muscles.

2. Chair Pose (Utkatasana)

The chair pose is one of the simplest yet very beneficial asanas.

• Stand up straight and place your feet shoulder-width apart.
• Stretch your straight arms up, turning your palms towards each other.
• Slowly bend your knees, tilting your straight body forward as if you were sitting on a chair with your buttocks. At the same time, the arms remain extended in line with the body.
• Hold this position for a few tens of seconds, then straighten up again, returning to the starting position.

Staying in this pose perfectly strengthens the muscles of the legs and body. Your body will become stronger and more resilient.

3. Pose of tilt to the feet (Uttanasana)

When bending forward, your spine lengthens and straightens.

• Stand up straight and place your feet parallel to each other.
• Turning at the hips, tilt the straight body towards the legs and try to reach the floor with your hands. Relax your back, let your body hang down under own weight. Don't strain your neck.
• Try to point your nose towards your knees, and do not bend your legs - they should be straight. Stay in this position for at least 10-15 seconds.

This pose perfectly stretches the back, massages the internal organs, in particular, the liver and spleen. Also, the pose has a positive effect on the condition of the kidneys and activates blood circulation in the pelvic organs. Be sure to include it in your morning yoga complex if you have back pain or a tendency to osteochondrosis. Under the influence of your own weight, your spine stretches, muscle clamps relax, the vertebrae fall into place.

Try to avoid deep bends in case of injuries of the lower back, coccyx, high blood pressure or cerebrovascular accident.

4. Triangle Pose (Trikonsana)

The triangle pose strengthens the core muscles.

• Place your feet wider than your shoulders, the left foot is directed outward, the right foot inward - towards the midline of the body.
• Spread your straight arms to the sides at shoulder level, point your palms down.
• Slowly lower your body to the left, trying to reach the little toe of the left foot with your left hand. The second hand is directed vertically upwards. Hold this pose for a few seconds.
• Slowly return to the starting position.
• Turn your feet to the right and repeat the tilt to the right side.

This pose is also very beneficial for the spine, massages the intestines, strengthens the muscles of the body.

5. Plow Pose (Hal-asana)

In this pose, try to reach the floor with your feet.

• Lie on the mat on your back, stretch your arms along the body, palms pointing to the floor.
• Raise your straight legs up and over your head, trying to put your socks on the floor. Try to keep your knees straight. If you can’t reach the floor with straight legs, let your feet hang in the air.
• Slowly roll back to the starting position vertebra by vertebra.

This exercise kneads the lumbosacral and cervical spine.

6. Candle Pose (Sarvangasana)

Candle, she is a "birch".

• Starting position - as in the previous exercise.
• Raise your straight legs vertically up, then lift your pelvis behind your legs, supporting yourself with your palms. Try to move your palms closer to your shoulder blades.
• First, stay in this position for 10 seconds, then gradually increase the time from session to session until you reach three minutes.
• Come out of the pose by slowly rolling your spine across the floor.

The candle pose is rightly considered one of the most beneficial poses for the organs of the whole body.

7. Dove pose (Eka pada rajkapotasana)

This asana can be used to prepare for the split stretch.

• Get on all fours. Pull the right knee forward between the hands and turn the right foot to the left. The heel of the right foot should be under the left thigh or under the stomach.
• Stretch your left leg back and try to lower your pelvis down as much as possible. Bend your elbows and lean on your forearms. Bend even lower, stretching your left leg back.
• To increase the stretch, slowly straighten your arms. Look straight ahead, stretching, but not straining the muscles of the neck.
• Exit the pose slowly and carefully. Repeat the movement on the other side.

There is also a light version of this pose.

• Sit down and bend your knees. Gently place your right foot on your left thigh.
• Pull your right knee towards your chest. Keep your head down and look straight ahead.
• Repeat with the other leg.

The pigeon pose is well suited for preparing the muscles for the split stretch.

8. Half Pose of the King of the Fishes (Arlha matsienlrasana)

Pose of the king of fishes or simply twisting the body while sitting.

After a few minutes of rest, you can continue to practice yoga. The Half Pose King of the Fish exercise can be performed on the floor or on a bed.

• Sit down, straighten your back and legs.
• Cross your right foot over your left. Place your foot next to your left knee. In this case, the left leg should be straight.
• Grab your right knee with your left hand.
• As you exhale, slowly twist your spine to the right. For convenience, place your right palm on the floor, and put the elbow of your left hand behind your knee. Look back for yourself.
• With each exhalation, try to twist the spine even more. Perform for 3-5 breaths.
• Repeat on the other side.

9. Child Pose (Balasana)

Morning yoga for beginners may well end with this pose.

• Get down on your knees and sit on your heels.
• Taking a deep breath, lean forward and press your stomach against your hips. Remember to keep your back straight.
• Lower your forehead to the bed and extend your arms along your torso. The palms should be turned up.
• Concentrate and feel the smooth movement of the chest with each inhalation and exhalation.
• To exit the pose, first raise your head and then slowly straighten your back.

This exercise is one of the most important in the lesson. morning yoga for beginners. It is aimed at deep relaxation back muscles, so it can be used to complete the morning workout along with Savasana (see below). In addition, this pose is suitable for relieving stress during the day or for reducing muscle tension after a difficult exercise.

10. Dead Pose (Shavasana)

In shavasana, you need to lie down for several minutes until complete relaxation.

Staying in this position for 4-5 minutes ideally completes any set of yoga exercises. For beginners, this is especially important, since learning to relax properly is necessary from the very first lessons.

• Lie on your back, stretch your arms along the body and close your eyes.
• Tighten all the muscles of the body as much as possible and hold out for a few seconds.
• Relax completely, mentally walk through your entire body from head to toes and focus only on your breath.

Now you are completely ready to start an active and full of impressions day!

Make your life brighter and healthier with the most ancient system of self-improvement. If you want to change your body and find inner harmony, the best choice This is yoga for beginners. Exercises are aimed at developing the whole body, but, first of all, pay attention to the spine. After several months regular classes you will forget about back pain, feeling tired during the day and be pleasantly surprised by the changes in your figure.