A taut figure, stress reduction, mood improvement ... Why yoga is useful for women's health and how to enhance its beneficial effect on the body, says Olga Ilyinskaya, specialist in women's practice. “The most beneficial poses are those that open the pelvis and improve blood flow to the internal organs of the abdomen, while strengthening muscles and normalizing the hormonal and nervous systems,” she says, and offers a simple set of five yoga exercises for women's health. “You need to perform asanas in a given sequence, adhering to the suggested time.”

COMPRESSED ANGLE POSE

Technique: Sit so that the sacrum touches the blanket, folded two or three times. Connect the feet, knees pointing to the sides, and the heels stretch towards the crotch. Lower your body back. Make sure that the buttocks remain on the floor, and the back is completely on the blanket, without deflection in the lower back. The neck lies relaxed on the blanket, the arms are along the body, palms up, the eyes are closed.

Time: Three minutes.

Effect: Opens the chest and hip joints, stretches the inner surface of the thighs, improves blood supply to the pelvic organs, such yoga for women's health contributes to the normalization of reproductive function, improves the functioning of the digestive system, calms and fills with strength.

WIDE ANGLE POSE

Technique: Sit on the mat, spread your straight legs as wide as possible to the sides, socks pointing up to lengthen the back of the legs. The back is straight, the chest is open. As you exhale, lean forward and grab your big toes with your hands. Look ahead. With each subsequent exhalation, try to slightly deepen the slope. Make sure that your back is not rounded and your hips remain pressed to the floor.

Time: One minute.

Effect: Opens the hip joints, stretches the spine and normalizes the position of the internal organs of the abdomen, normalizes the work of the ovaries, clears the mind.

CRESCENT POSE

Technique: Bend the right leg and lower the fingers of the right hand to the floor at a distance of two palms in front of the right foot. Shift your body weight to your right foot. Exhaling, straighten your right leg and lift your left leg parallel to the floor. Rotate your left shoulder, chest, and hip toward the ceiling. Stretch your left hand up and look at it. Repeat the same on the opposite side.

Time: 30 seconds each side.

Effect: Opens the hip joints, stretches and strengthens the spine and abdominal organs.

POSE OF A BENT CANDLE, OR BIRCH

Technique: Lie on your back, arms by your side, palms up. Relax. Take a deep breath and raise your straight legs, also lifting your pelvis with your hands. Stretch your legs to the ceiling perpendicular to the floor, the pelvic bones rest on the palms.

Time: Three to five minutes.

Effect: Normalizes hormonal balance, soothes, returns the abdominal organs to a physiologically correct position, improves digestion, relieves swelling, stimulates the blood supply to the brain.

SAVASANA

Technique: Cover yourself with a blanket. Lie on your back with your legs and arms slightly apart (palms up), close your eyes, and focus on relaxing your entire body from your scalp to your fingertips.

Time: A couple of minutes.

Effect: Soothes, relaxes and energizes.

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 best way to start your day. Today we invite you to join such an ancient art as.

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 the most out of 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 its 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 stretches 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 morning yoga for beginners. It is aimed at deep relaxation of the 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 is yoga for beginners. Exercises are aimed at developing the whole body, but, first of all, pay attention to the spine. After several months of regular exercise, you will forget about back pain, feeling tired during the day and will be pleasantly surprised by the changes in your figure.

12 yoga asanas dangerous to health

SIRSHASANA

Headstand

Sirshasana is one of the main postures of Hatha Yoga.

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

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

The whole body in this posture is updated.

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

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

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

In addition, turning the subtle body over in relation to the downward flow of cosmic energy leads to a change in the direction of rotation of the original vortex - the thinnest structure of the ethereal part of a human being - to the opposite, which causes a slowdown (and in some cases a reversal) of the direction of the flow of internal time, as a result of which slowing down the aging process. Therefore, some experts - in particular, the outstanding yogi of antiquity Gheranda - attribute Shirshasana to the category of varieties of Viparita-ka-rani-mudra.

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

Technique

Video

SALAMBA SARVANGASANA

Salamba Sarvangasana

Pose for all parts of the body

The common name for this asana is "birch".

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

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

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

Sarvangasana is used for dilatation of the veins of the lower extremities, urinary and menstrual disorders, uterine displacement, prolapse of the kidneys, hemorrhoids and hernia.

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

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

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

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

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

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

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

Technique

Video

Viparita Karani Mudra

Reversed action symbol

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

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

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

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

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

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

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

Technique

Video

HALASANA

Plow Pose

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

Halasana and some other postures make up the Sarvangasana cycle.

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

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

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

Technique

Video

A combination of three classic exercises: Bhujangasana - Shalabhasana - Dhanurasana

BHUJANGASANA

snake pose

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

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

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

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

Technique

Video

SHALABHASANA

Locust Pose

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

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

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

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

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

Technique

Video

Dhanurasana

Bow pose

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

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

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

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

Technique

Video

ARDHA MATSIENDRASANA

Half Matsyendra Pose

Matsyendra - God of fish

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

In Ardha Matsyendrasana, the shoulders are well developed, the shoulder joints and ligaments are strengthened.

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

Spinal twist poses cannot be replaced by anything.

Technique

Video

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

SIDDHASANA

perfect pose

Siddhas in Indian mythology are holy beings with supernatural powers.

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

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

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

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

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

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

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

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

Technique

Video

PADMASANA

Lotus position

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

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

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

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

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

Technique

Video

BHADRASANA

Beneficial Posture

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

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

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

Technique

Video

Addition: Baddha Konasana (butterfly pose)

SIMHAASANA

lion pose

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

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

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

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

It has a general calming effect.

Relieves mental stress.

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

Technique

Video

Vrikshasana

tree pose

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

The main effect of vrikshasana

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

This calms the mind and nervous system.

Additional effect from the tree pose

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

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

Technique

Video

32 asanas and 11 asanas

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

Gheranda said:

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

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

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

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

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

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

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

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

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

About Swami Sivananda

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

VIDEO

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

Before starting to list specific asanas for women's health, it would be appropriate to discuss what is the difference between women's yoga practice and men's and whether it exists at all. Is there really such a thing as female asanas? Maybe you should not bother with this, but do yoga on video or in groups on a common basis? This is an ancient practice, everything should be taken into account there? But not everything is so clear.

Indeed, yoga is a very ancient practice of self-improvement, but initially it was practiced mainly by men, and many aspects take into account the male nature: opportunities, physiology, goals, and so on. A woman needs to be aware of all this and build a practice in accordance with her nature and tasks if she wants to be effective in achieving harmonious results at the physical, psycho-emotional and spiritual levels.

All these levels are closely related, but it is easiest for us to start optimizing our state by working with the physical body. What will be the key point in building women's practice? What will we start from on the physical level? First of all, remember that the female body has such a difference from the male as the menstrual cycle. Every woman needs to know and understand what happens to her at different periods of this cycle, which practices will be appropriate, and which, on the contrary, can harm.

Throughout the cycle, there are constant changes in the hormonal, and, as a result, psycho-emotional background; the state of the nervous, excretory, hematopoietic and reproductive systems. Women's health mainly depends on these factors, so they cannot be ignored. For example, it is good to know that during menstruation and on the day of ovulation (mid-cycle), it is better to reduce the load and use more relaxing techniques, as well as try not to overwork at work or while doing household chores. But in the first period of the cycle, that is, in the days before ovulation, on the contrary, you can increase the load, actively work out the body and engage in energy practices. Knowing and studying how we are arranged, you can significantly increase your efficiency in all areas of our lives.

In our body, everything is interconnected: diseases or stagnation in one organ pull the failure of work in other organs and systems. Therefore, when building a lesson, you need to pay attention to the study of all vital organs and parts of the body, focusing on problem areas. Accordingly, we will choose asanas for women's health based on an urgent need, or rather, depending on what task we need to solve first of all.

If there are any serious diseases, then yoga therapy is a good choice, rather than intensive classes in general groups. Similarly, if you are preparing to become a mother, you should go to a specialized course for pregnant women. If we talk about personal practice at home, then, as mentioned above, we first set the task on which we are going to work, and, based on this, we act. Of course, coordinating this with our cycle. More details about all the nuances of this topic can and should be found with the help of specialized literature, but I will outline the main points. First of all, what we do not do on critical days:

• Inverted asanas;
• Closed twists;
• Power asanas;
• We do not stand in balance asanas for a long time;
• Agnisara kriya, nauli, mula bandhu and uddiyana bandhu;
• Deep slopes and deflections;
• Pranayamas and kriyas, where there are active manipulations in the abdomen: bhastrika, kapalabhati, etc.

During this period, it will be good to perform simple complexes of asanas aimed at relaxation, gentle stretching of the muscles and calming the mind. For example, the following sequence could be suggested:

1. Tuning for practice, Om mantra;
2. Soft warm-up for all parts of the body or joint gymnastics;
3. Literally a couple of balancing asanas such as Vrikshasana;
4. Variants of Marjariasana;
5. Baddha konasana (no forward bend). You can put something soft under your knees and try to relax in this position;
6. Malasana;
7. Prasarita paddotanasana. In this position, you can stay bending over and folding your arms into an elbow lock, you should not put your head on the floor;
8. A lighter version of Bhujangasana - Sphinx pose;
9. Supta Virasana, if this posture is easy;
10. Upavista konasana. Here, too, we do not lie down on the floor with our stomach, it is better to make light movements in a circle from one foot to the other, folding our hands in namaste;
11. Open twists;
12. Upavista baddha konasana. You can also put a blanket under the lower back if there is pain in this area;
13. Savasana. Alternatively, a bolster or pillow can be placed under the legs above the knees, or by bending them at 90 degrees, put on a low chair. This will also promote better rest and relaxation of the muscles in problem areas.

At the end of the critical days, you can return to the usual complex. What asanas will be the best for a woman's health? Health can be called a certain balance and harmony of all our components. That is, the health of the body, plus the health of our mental and nervous system. All these areas are covered by yogic practice. It also includes recommendations on proper nutrition, daily routine and moral qualities. By working in all these directions at once, you can really get good health and harmonious coexistence of body and soul. Why do we need good health? Obviously, in order to be able to fulfill its purpose. And even if we still do not know exactly what it consists of, it is necessary to live fruitfully and look for ways of self-realization.

So, female asanas in yoga

What is the specificity of yoga for women? How does it differ from men's style? It is clear that on the physical level, these are smoother, softer movements, a reasonable time spent in power asanas, compliance with restrictions and prescriptions during certain periods: pregnancy, critical days, gynecological diseases and menopause. At the mental level - awareness of one's mental characteristics and balancing, harmonization of one's states. That is, men will have their own tasks in working with the mind, women will have their own. To the point where all differences cease. But this is already a fairly high stage of development.

On a mental level, women are more emotional, and this also has its pros and cons. As a result, we can conclude that, setting any goal for yourself, be it health, self-improvement or enlightenment, you need to study yourself, your characteristics, habits, strengths and weaknesses in order to know what to work on. Therefore, of course, ideally it would be good to draw up an individual training program from the most effective asanas, kriyas and pranayamas in each specific case. But if for some reason this is not available right now, but it is necessary to do it, then in this case there is some average option that can be used as a personal practice. I will post the practice itself below, but before that, a few more general recommendations that will help make it more effective:

1. Suitable clothes made of cotton or any other natural fabric that will not restrict your movements;
2. Gradual mastering of asanas from simple to complex, without prolonged fixations in power poses;
3. A good warm-up of the body before the main block of asanas with the help of articular gymnastics or another warm-up you like, aimed at working out all muscle groups. Surya Namaskara is a very appropriate practice for this purpose;
4. It is best to do it on an empty stomach. A light breakfast 30 minutes before practice is acceptable. After a normal meal, 2-3 hours should pass. After practice, stand for at least half an hour before eating anything;
5. Regularity and moderation are your best friends! It is better to practice 30 minutes every day than 2 hours once a week. Beginners are advised to apply 70% of the effort of the possible, so as not to overdo it inadvertently. The feeling of slight discomfort is considered the norm and is welcomed, since the body must “work”, but try to avoid acute pain and overwork;
6. It is great if you manage to stick to a predominantly vegetarian diet, although, as the experience of many people shows, the transition to vegetarianism occurs as if by itself in the course of mastering yoga practices. And of course, this has the most beneficial effect on the female figure, and on general well-being, and on a surge of vitality. In addition, the mood improves and the degree of awareness increases, which is one of the main components of a harmonious life in general.

So you are ready; the rug is spread out; the room has an inflow of fresh air; or maybe you are in a picturesque place in nature; and so we begin to master our best asanas for women's health!

Sit in any comfortable position with crossed legs and tune in to the lesson. Place your tongue in namo mudra (press the tip of your tongue against the upper palate) - this will help you keep your attention in the present moment. Next, do a few cycles of full yogic breathing or just take a deep breath, closing your eyes. You can turn on calm music, favorite mantras, or sounds of nature. Begin to gently knead the muscles of the neck and shoulders. Next, use your version of warming up the body before the main block of exercises.

Asana complex for women:

• Tadasana- mountain pose. Makes the posture beautiful and is the counterpose to all inverted postures. Stay in the pose for 20-30 seconds. Breathing is even and calm. Works with Muladhara Chakra;
• - pose of a tree. Balance asana improves coordination of movements, aligns posture, strengthens leg muscles and calms the mind. Positively affects the ajna chakra;
• - pose of a warrior. With regular performance, it significantly reduces fat deposits in the hips, strengthens the legs, and opens the chest. Breathing is even. Stimulates the anahata chakra;
• Utthita trikonasana- pose of an elongated triangle. Stimulates intestinal peristalsis, cleanses the blood, activates the liver, kidneys, spleen and, as a result, significantly improves skin condition. It also strengthens the muscles of the abdomen, back, stretches the spine, making it more flexible, helps to form and maintain a thin waist. Works with svadhisthana chakra;
• Utthita parshvakonasana- stretched lateral angle pose. Reduces fat deposits in the hips and waist, improves the functions of the digestive and excretory systems, stretches the spine and stimulates blood circulation. Relieves pain in arthritis. Works with manipura chakra;
• marjariasana- pose of a cat. Perfectly works out the spine along its entire length, helping to find a flexible, toned figure. It trains the abdominal muscles, perfectly massaging the internal organs and removing adipose tissue at the waist. It is effective for pain in the neck and back, as well as for painful periods. Works on the manipura chakra;
• - head down dog pose. Returns vigor, preventing energy leakage. Providing a rush of blood to the head, improves complexion. Promotes digestion and trains the muscles of the entire body. Stimulates the ajna chakra;

• Vajarasana- diamond pose. Well suited for mastering meditation and pranayama, it is used as a resting position between complex asanas. It activates blood circulation in the pelvic area, beneficially affecting the internal organs, stimulates digestion, it can even be performed immediately after eating. Works with Muladhara Chakra;
• Prasarita paddotanasana- pose with legs wide apart. Stretches the hamstrings, back and inner legs, eliminates fatigue, improves the functioning of the digestive system, helps with depression. Stimulates the ajna chakra;
• - posture of a stick or staff. Forms a beautiful posture, strengthening the muscles of the back, stretches the muscles of the legs, reduces fat deposits in the abdomen, shaping the waist. Very beneficial effect on the kidneys. Works on the manipura chakra;
• Janu shirshasana- head to knee posture. This pose is good for toning the liver, spleen and kidneys. Improves the functioning of the nervous, genitourinary, reproductive and endocrine systems. Massages the abdominal organs. Works with manipura chakra;
• Pashchimotanasana- literally translated as ‘stretching the western part of the body or back’, but in fact this is a pose of longevity and eternal youth! It has a revitalizing effect on the entire reproductive system, stimulating blood circulation in the pelvic region. Stretches the spine along the entire length and the back surface of the legs. Stimulates the liver and is very useful in kidney disease. Gives rest to the heart and calms the mind, making it serene and clear, pacifies anger, improves memory and has a positive effect on the endocrine system. Works on the manipura chakra;
• Paripurna navasana- pose of the boat. Strengthens the muscles of the abs, hips and back, helping to get rid of fat deposits in the waist, abdomen, buttocks and thighs. Useful in cases of flatulence. Stimulates the kidneys. Works with manipura chakra;
• Dhanurasana- bow pose. Develops flexibility and mobility of the spine. Massages the abdominal organs and the heart muscle. Opens the chest, energizing the solar plexus. It activates breathing, stimulates the endocrine glands. Strengthens the muscles of the back, legs and abdomen, contributing to the burning of excess fat. The manipura chakra is being worked out;
• baddha konasana- Bound Angle Pose or Butterfly Pose. Stimulates blood circulation in the pelvic organs. Strengthens the uterus and bladder, tones the kidneys. Effective in diseases of the genitourinary system, facilitates childbirth, is the prevention of varicose veins, sciatica and hernia. Works on the muladhara chakra;
• Upavista Konasana- sitting angle posture. Improves blood circulation in the pelvic region. Regulates the menstrual cycle, positively affecting the functioning of the ovaries. Helps to increase the elasticity of the hip joints, hamstrings and thigh muscles. Works out the svadhisthana chakra;
• Gomukhasana- posture of the cow's head. Good compensation for the previous asana and also for the lotus pose. It relieves tension from the shoulders, trains the trapezius muscles of the back, biceps, making the arms beautiful. It develops the chest, and also stretches the internal ankle ligaments, opens the hip joints. Works on the muladhara chakra;
• Ardha Matsyendrasana- pose of the master of fish or twist. Wonderfully works out the deep muscles of the spine, increasing its flexibility and mobility, enhances its blood supply. It has a stimulating effect on the liver, kidneys, pancreas, spleen, gently massaging these organs. Works with manipura chakra;
• Ushtrasana- camel pose. Strengthens and tones the muscles of the abdomen, back, hips, legs, arms, neck, opens the chest, improving posture. Stimulates the function of the thyroid gland (contraindicated with its increase). Makes the spine more flexible. Works out anahata chakra;
• Balasana- Child's or resting position. Relieves tension in the neck, back and leg muscles, improves digestive function;
• Urdhva Mukha Svanasana- head up dog pose. Increases blood circulation in the pelvic area, strengthens the muscles of the legs and arms. Good for sciatica and displacement of the spinal disc. Works out anahata chakra;
• Kandharasana- posture with support on the shoulders. A very useful female asana. Relieves back pain and stoop. Massages the muscles and nerves of the reproductive system, helping in the treatment of disorders of the sexual sphere, serves as a prevention of miscarriages. Quickly restores abdominal muscles stretched after childbirth. Strengthens the press, improves digestion, reduces body fat in the waist area. Serves as a preparation for bridge pose.
• Jathara Parivartanasana- posture for the lateral abdominal muscles. Strengthens the abdominal muscles, making the stomach flat. Eliminates problems with stool, useful for gastritis, stimulates the gastrointestinal tract, spleen and liver. Makes the spine elastic and flexible;

• Sarvangasana- pose for all parts of the body or "birch". It is one of the best in the "Asanas for Women" list. It has a positive effect on virtually all organs and systems of our body. It has a rejuvenating and regenerating effect. By training all the muscles of the body, it straightens the spine, treats varicose veins and diseases of the genitourinary system. Gives rest to the heart and strengthens the nervous system, improves sleep, relieves stress. By stimulating the respiratory organs, it helps with asthma and respiratory failure. By activating blood circulation in the thyroid gland, it improves metabolism, it is the prevention of osteoporosis and prolapse of internal organs. Turns the movement of energy from the legs to the higher centers, stimulating their work. Works on the ajna chakra;
• Viparita Karani- inverted posture. Also a very useful female asana. Stimulates the endocrine glands, puts in place the internal organs of the abdomen and uterus, which is extremely important for women's health. Rejuvenates the skin and smoothes wrinkles, makes the figure slim. The rest of the effects are the same as in sarvangasana;
• Savasana- posture of complete relaxation. Restores strength, calms the mind, relieves stress and slows down the aging process. Helps with insomnia and depression, contributing to the overall health of the body.

The absence of 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 a loss of muscle tone. It doesn't add any attraction. Subcutaneous fat appears either due to the lack of exercises for this problem area in the training program, 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. It perfectly works out those muscles that in everyday life remain practically unused. The advantage of the exercise is that they are involved in two different ways, and therefore 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 the 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 the hip and torso so that the hips 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 perfectly stretches the muscle tissue and stimulates the blood supply. Exercise improves the nutrition of the femoral muscle groups, which allows you to maintain this area in good tone and excellent 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 of the 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 the physical shape of the hips and buttocks, but also has a positive effect on the internal organs, bones and nervous system. Balancing the entire body weight on the 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.

An ideal exercise to "destroy" subcutaneous fat in problem areas such as the 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 entire 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 knees lift up. 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 hips and buttocks. An excellent assistant in this will be exercises and practices from yoga. Their regular implementation will allow you to forget about subcutaneous fat and sagging skin on the inner and outer thighs, to 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.