Hello, my dear reader, welcome to the reality of yoga, and this reality includes much more than just the visible physical world perceived by the senses, the physical body with its most ingenious life support system. The reality of yoga covers many levels of human existence, on which we have yet to become at least a little more conscious. It is for this great goal that we will talk today about the structure of the entire structure of human bodies, about the purpose of the etheric, astral, mental and causal bodies, about how they affect each other and what is needed for them all to be healthy, and we are happy.

Seven human bodies.

People often think that they are a body with arms, legs, head and all other visible and medically studied organs. However, in fact, any person, even if he does not realize it, has, in addition to the physical body, several others. Moreover, all these bodies are closely interconnected and strongly influence each other.

In classical yoga and esotericism, they consider seven bodies:

1) Physical body, with which we are all more or less familiar, which is actively studied by modern science, and which allows the soul to manifest and act in the visible physical world.

2) Etheric body. Everything is energy, and even the physical body is simply the most (of all other bodies) condensed energy. The etheric body is less condensed and therefore it is not visible to the physical eyes, it is impossible to touch it with hands, in general it is not provable for the sense organs. Those who have developed more subtle vision are able to see auras, just the same etheric body and see. In principle, it is not so important to see it, it is important to understand that the physical body is a consequence of the ethereal one, and therefore if there are any disturbances and blocks in the etheric body, then the physical body will also get sick. The etheric body is often referred to as the energy body.

3) Astral body. All our emotions and feelings are possible only because we have an astral level of being and astral bodies. This is even more subtle than the ethereal layer of reality, which is also the largest in scale (compared to the physical) multi-layered world into which a person enters after the death of the physical body. The upper layers of the astral world are heaven, the lower layers are hell. Anyone who strives to perform at least a little, has nothing to be afraid of :)

Now the main thing is to understand and remember that each of our emotions, and even more so all our feelings (a longer and more stable manifestation), have a strong influence on the astral body, and this body is closely connected with the etheric body, and if the feelings are restless, angry, tense, pressing , compressing and limiting (positive feelings of joy and kindness expand the consciousness, it is pleasant to experience them, negative feelings, on the contrary, narrow and limit), then this will just cause a blockage in the channels of the etheric body, resulting in a disease of the physical body.

4) Mental body. Body of thought. Any thought comes to a person precisely from the world of ideas - the mental world. It is also a layer of reality of the most incredible scale, even thinner than the astral one. Even after death, few people get to it, because after the astral world the majority are immediately born again in new bodies in the physical world. But at the same time, the mental plane always has a direct relation to each of us: some thoughts constantly come to us, all our emotional and sensual states are accompanied by a thought process, and the connection between thoughts and feelings is obvious!

Any feeling is this energy of a certain height, which naturally attracts a thought of the same frequency to the mind of a person. And allowing these thoughts to develop, a person can strengthen the feeling or, if he does not allow thoughts to develop, switches them to another topic, then he can completely switch to another wave of feelings. That's how they work. Even if at the moment, a negative emotion has come to the fore, accompanied by unkind thoughts, it would be very wise to say, for example: "I am always calm and friendly". It’s good to try to feel exactly calm and benevolent (you can go back in your memories at some pleasant moment). In general, the faster a person gets himself out of a negative state, the better it will be for all his bodies, including the physical. Exiting stress through alcohol or stronger intoxicants is frowned upon by real yogis.

5) Causal body. causal body.

Our thoughts, emotions and feelings in the past have become the causes of those actions, conditions, thoughts, feelings that are manifested in the present, at this moment, on this day. For everything in our life there is, generated by us. And the seeds of these causes are stored in the causal body. All the characteristics of the human personality: how kind a person is, how greedy, whether he was born in favorable conditions, single or met a suitable spouse, whether he will have a job to his liking, whether he will be sick, whether he will have an accident or whether he will live a long time, a healthy life - all this is determined by the reasons inherent in the causal body. Those causal relationships that have not yet manifested themselves, but are only waiting for their turn, are called samskaram- the seeds of karma. In many ways, yoga deals precisely with karma and the burning of samskaras, since the seed that is burned by the fire of meditation, the fire of higher awareness, will no longer be able to germinate. that's what it's designed for in the first place. To some extent, the causal body can be influenced by thoughts and feelings, but the number of seeds in it is so vast that those with more intuition realize that this work can be done only by the most effective method. The most serious reason that prevents you from realizing your true Divine nature is also largely stored in the causal body. A person forgot that he is the Higher Self, forgot his true one, and this is the reason why from incarnation to incarnation people are born with again and again repeated amnesia about it. That is, everything goes in a circle - the reason created in the past. Influences the present, projecting the same cause, which will further affect the future, where there will also be the same cause. People have been trapped in this trap for thousands of years. Bodies change, external conditions seem different, but in fact everything is about the same. Without serious yoga, one cannot get out of this vicious circle.

6) The body of the soul. Spiritual body. When the Boundless Existence, Boundless Consciousness, Boundless Bliss (Sat Chit Ananda, which we really are), decided to create this world, with all its layers and bodies, the first veil was the spiritual body, which allowed to separate from integrity, various souls . These souls, created in the image and likeness of Sat Chit Ananda, are perfect, pure, know their true nature, and everything is good with them (with us real ones) ...

That's when we realize ourselves as a soul, then everything is really good with us. It is from this level that the whole life looks like a fun game, carried out through the five lower bodies, and it is to this level of awareness that yogis strive to reach. Until a person has reached awareness at this level, he is a puppet of karma, samskaras, he is influenced by his immediate environment, mood, weather, ... and when he has reached ... He can influence everything. Saints and great yogis are those who have achieved.

7) Spirit Body. If the soul has played enough in the worlds created by the Creator, it may want to dissolve its last body, and then it will plunge into the Spirit, from which it was created. Perhaps there are some differences between this body and Sat Chit Ananda, even if so, it's like comparing the height of Elbrus and Everest, being at the foot. There is only one way to the top ... and this is exactly it. And the theory will not help to pass through it, all of the above bodies must be realized not theoretically, but from your own experience. .

The state of awareness at the level of the Spiritual body in yoga is called

In general, the gradation of bodies, their names and even the number, may differ slightly depending on the author, but the essence is everywhere the same as I described.

The conclusions are as follows:

• The most important thing to do is to work on and quickly establish a connection with the body of the soul, realize yourself as souls and play on all planes consciously, leaving the shameful state of puppets of emotions, thoughts and actions of the past.

• While there is no complete awareness of oneself as a soul, one must carefully monitor thoughts and feelings, according to - firmly with great determination to work on all habits that interfere

The easiest way to do this is through meditation.

My dear reader, meditate and be happy.

Yoga as a sport has emerged relatively recently, but has already become one of the most fashionable hobbies. A high percentage of practitioners attend yoga classes for the sake of physical exercises (in yoga practice - "asanas"), not showing interest in the very essence of yoga. The fact is that the benefits of yoga are not only in the improvement of the body, but also in spiritual development. This is confirmed by long-term studies of its effect on the human body. In the East, it's like religion (way of life, perception of the world, etc.). But there are those who treat yoga with skepticism, comparing it with sectarian teachings. Perhaps the facts given in this article will be able to push someone to study ancient science and help change their attitude towards it. What to expect from regular classes? How is it different from a regular workout in the gym? What benefits for the body and soul will it bring? What harm is yoga possible for the body or is it still not there?

See for yourself.

What is and where

Start your acquaintance with yoga by studying the history of its origin. In no source can we find a specific date when a person first began to preach yoga. This definitely happened before our era (the sacred texts indicate the 1500s). At the same time, for the first time, meditative practices are mentioned, the main postulates are touched upon and people are depicted sitting in the lotus position.

Today, any instructor will tell you that yoga is a combination of static physical exercises and spiritual practices such as meditation. What else do we know? Originated in India. No specifics ... All knowledge must be obtained by ourselves! Exercises - asanas - have a huge impact on the emotional state of a person, make the body strong, and the body is resistant to a variety of diseases, and even prolong life.

There are several directions in yoga:, bikram yoga (a less well-known direction in Russia, gradually gaining popularity), using hammocks,. Separately, Pilates can be distinguished - a system of physical exercises that contribute to the restoration of the body after illnesses and operations, suitable for regular practice at any age (less dynamic, requiring no special training). In previous articles, recommendations have already been given on how to choose a class for classes. The main principle is the trial method.

People who once fell ill with yoga are well aware that in order to study it, it is necessary to go through several stages. Ashtanga has 8 steps:

1. Yama - ethical rules that must be observed every day. At this stage, it is important to understand how real masters live. Pit is equated with our Christian commandments: “do not steal”, “do not kill”, etc. Basically, this is non-harm, non-appropriation of someone else's and abstinence (from promiscuity, bad habits, etc.).
2. Niyama is spiritual development (as well as worship of the gods).
3. Asanas - physical aspect - regular exercise.
4. Pranayama - work with breathing, achieving an optimal state with the help of breathing (fighting stress, nervousness, fears, etc.).
5. Pratyahara - awareness, concentration, the ability to look deep into oneself.
6. Dharana - complete abstraction from the outside world, increased concentration, attention to one point.
7. Dhyana is a meditative, altered state of mind (the ability to completely disconnect from the outside world in order to achieve enlightenment - the last step).
8. - a state of mind in which "everything impossible becomes possible", insight and wisdom.

What makes people at an old age master complex poses, sit down on the twine for the first time and learn mantras - prayers, in each sound of which there is a sacred meaning (a powerful weapon for fulfilling desires, healing, calming the soul)?

There are many reasons for this:

• the fastest and most effective way to become flexible and hardy (there are many strength exercises);
• improving health - strengthening the spine, cervical region and back muscles. Stabilization of the cardiovascular system, normalization of pressure, relieving tension in the shoulders, lower back, legs. Help in cleansing the body, strengthening the nervous system;
• smart approach to weight loss
• a variety of physical exercises and ready-made programs;
• the opportunity to work independently at home.

What other benefits are possible from classes and whether they can harm the body - in the next section.

About health benefits

Any fanatic who does yoga for 1.5-2 hours several times a week will name a thousand and one reasons to devote his life to studying this practice. But even if we are not going to drop everything and run away to Tibet to comprehend the secrets of human existence, it is useful to know why we sweat in the hall and wrap ourselves in knots no worse than a Tibetan monk.

So, yoga practice:

1. Makes us flexible and muscles elastic. Try to set a goal - to sit on the twine in 2-3 months. Difficult and painstaking work, but it's real! If you've ever done gymnastics, your muscles will easily remember how to stretch. Therefore, we observe how 50-60-year-old ladies fold into intricate asanas and look young and energetic at the same time.
2. Helps reduce body weight. An age-old problem that worries women of any age. Dynamic and power yoga improves metabolism and accelerates the process of losing weight, and also helps to consolidate this effect for a long time. In modern fitness clubs there are even classes - yoga for weight loss.
3. Forms a royal posture - fights curvature of the spine, strengthens the supporting muscles of the back.
4. Prevents bone fragility - at the initial stages it stops the development of osteoporosis, arthrosis, etc. This is a problem not only for the elderly. The statistics of appeals of young people (for example, those who are seriously involved in sports) to orthopedic doctors and surgeons is depressing.
5. Reduces the risk of developing certain diseases. This has already been mentioned in this article, but we will list it again: it normalizes blood pressure, the work of the cardiovascular system, the digestive tract, the lymphatic and immune systems, regulates blood circulation, and prevents the development of diabetes.
6. Controls the production of stress hormones. The hormone cortisol during physical and mental stress is produced by the efforts of the adrenal glands. Yoga exercises help deceive the brain, calm the nervous system, and focus on the present moment.
7. Teaches you how to control your body - what is worth balancing in a handstand. As a result, the movements are clearer, more confident.
8. Does not exclude the development of transcendental abilities. There are cases when yogis became healers, psychics, they knew how to control their minds. Some were able to survive in hellish conditions without food or water for several days.
9. It becomes an excellent pain reliever. The practice of meditation helps to drown out the pain of female malaise, pain in the back, lower back, cervical region, etc.
10. It makes you more self-confident, removes from a depressive state. After some time, the lifestyle will definitely change (provided that you have a serious and long-term relationship with yoga), it becomes easier to cope with bad habits, to realize the true purpose.
11. Makes you upbeat and energetic. Even if it rains for the second week outside the window, a real yogi knows that this is not a reason to walk gloomy and dissatisfied. Yoga teaches you to look optimistically at everything around you. Ayurveda, which is part of the science of yoga, gives advice on proper nutrition, and this helps to preserve energy without doping (coffee, cigarettes, energy drinks).
12. Helps to become more open and contact. The principle of “serve others” will not allow you to refuse to help someone. People who practice yoga are perceived as a bright sun, to which they want to reach.

There are so many arguments in favor that it is impossible to imagine that yoga can be harmful. So what are the health risks of yoga?

About health risks

Like any physical activity, yoga is contraindicated in specific cases. These can be serious health problems that exclude sports in principle.

Yoga is a traumatic and sometimes dangerous sport. If you try to jump straight into the quarry and stand on your head without support in the second lesson, everything will end sadly.

Sometimes an incredible number of people come to yoga seminars. In a stuffy and cramped space, it is easy to hurt someone and suffer yourself. Classes are recommended to be performed in a spacious and well-ventilated room.

There are several styles of yoga. The trainer shows the exercises at a very fast pace, which is simply not suitable for a beginner and will cause severe discomfort. This person will not come to yoga classes anymore. Therefore, you should choose the class very carefully. Leave the dynamic practice heated up for later.

You often hear that yoga is for the elite, and if you are “wooden” by nature, no matter how much you go to classes, you won’t be able to sit on the longitudinal twine. This is an absolute fallacy! It's all about regularity and discipline. Yoga does not tolerate long breaks. But at first 2-3 times a week will be enough.

Yoga practice is not for the elite, it is for everyone. But most yoga practitioners are women. Refined natures who watch their figure choose this practice in order to become more flexible (and this has a positive effect on reproductive function), to develop the feminine in themselves, the boundaries of which are erased in strong and independent women, and simply because it is now popular.

What result should a woman expect from yoga and how her body is transformed?

Women's happiness: the benefits of yoga for the figure

We will not focus on how yoga is useful, exclusively on practices for women: yoga for weight loss, yin yoga, etc. Let's look at the overall effect it gives women:

• eliminates periodic female pains;
• positively affects the functioning of the endocrine glands;
• has a rejuvenating effect on the body;
• relieves fatigue.

Another plus of this practice is that extra pounds disappear. Be prepared that you will not be able to quickly lose 10-15 kilograms. Yoga works gently and gradually. In addition, a sharp weight loss is harmful to the body, it is unlikely that a normal woman is ready to sacrifice her health. If you eat right and go to classes regularly, everything will turn out for the best.

Supportive asanas, all kinds of balances and handstands make the body strong, fit, and the most capricious parts of the body are elastic. And women have little chance of pumping over and overdoing it in yoga.

Who one day decides to come to the second lesson, hopelessly falls in love with yoga. An experienced trainer will not let you get bored in the classroom, there are so many different directions and variations of classic poses. This practice differs significantly from cardio loads and exercises in

gym and affects the body gently, gradually, but effectively. If the goal is to improve your health, lose a couple of extra pounds or get rid of depression, you will not be disappointed and will be satisfied with the result.

I hear this question quite often. And I usually try to answer it evasively, because a NORMAL body, mobile, without excess fat deposits, able to bend over, rise, etc. is just a consequence of the NORMAL work of the mind, which chooses for itself a NORMAL lifestyle with NORMAL loads. Everything should be just in balance, and the balance of the body is taken from the balance of the mind.

However, yogic practice can be quite rigorous. And there are times when sitting blissfully with your hands folded on your stomach and waiting for the mind to balance is not enough for this very balancing. It happens that a person has a hard life, and therefore he needs to work harder, he needs to move, sweat and change in order to change his life.

Two and a half years ago, when our first training session with Olga took place, I experienced a feeling that was least expected of me, and a feeling that should not be experienced in any relationship, even coaching - pity. She tried very hard, but the usual daytime class for a level zero group, which lasted an hour and a half, was incredibly difficult for her. Olka tried to impress, laughed and joked the whole lesson, but I saw how difficult and painful it was for her. And she herself understood this. Moreover, at that moment Olya's back was twisted to such an extent that she could not really look straight, but only to the right: it now sounds like a joke, but she even managed to drive a car while sitting somehow sideways. At the same time, she could not sit still, because it seemed that all good things would certainly be somewhere in a place where you need to get to, not nearby. Something had to be done about it.
It became clear that only a hard "reboot" would help here. It's on the physical level. We started practicing and I was amazed at the results.

We needed hard (I would say even cruel) practice at that stage, in order to "reflash" this mind first of all.

It was a lyrical digression on the topic of the original motivation for mastering these difficult strength elements.
For some, this yoga can really be the key to a dream figure. I do not argue. It will be too.

Today we had an individual lesson, lasting an hour, high (as for Olga) level of difficulty. During the lesson, I recorded some moments.

For those in whom I am confident, I suggest doing a handstand sometimes at the very beginning of the lesson. To develop the skills necessary to master this difficult asana, the beginning of the lesson when the body is still relaxed after breathing exercises and at the same time full of strength is the optimal time.

As I said earlier - try right in the middle of the hall. The main thing - no sudden movements. Everything is smooth and easy.

These balances are not so difficult when you understand how to breathe properly, relax everything unnecessary and maintain balance. Need trained wrists. In case of discomfort, I advise you to use a bandage made of an elastic bandage. Not quite "yogic" equipment, but more reliable.

Bakasana, although considered the simplest hand balance, has its own varieties. In particular, there is a "high" Bakasana, which is done on straight arms. It's harder.

In this position, at first glance, there is nothing difficult. But this is static and to withstand such a certain period of time is not an easy task.

The same can be said about Garudasana:

I spoke about the powerful athletic properties of Dandayamana Dhanurasana earlier. Stay like this for 1 minute. Only 60 seconds, but they can seem very long.

This version of Trikonasana, where the hand does not touch the floor, is also not easy when it comes to statics of 30 seconds or more.

To relax and cheer up a little, I offer backbends:

And obligatory compensation:

Also good poses. The main thing is that the result comes quickly - just stand and breathe like that. And, in general, no more simulators are needed.

And at the very end, before the final Chavasna, something shockingly difficult happens:

This is one of the most uncomfortable standing positions, frankly.

And the final touch - pulled the legs a little. When they are so well warmed up, it’s a sin not to pull.

In a word, it is not for us to judge how difficult or more interesting it can be. But an alternative way, in general, exists. The main thing here is that someone is closer, more pleasant, more accessible.

Of course, as always, I think that the main thing in general is to work with the mind :)

Modern yoga is yoga for the body, it is classified as fitness, gymnastics. Having been developed all over the world, it began to differ from classical Indian yoga, having lost its religious overtones. Nevertheless, it continues to help to relax the body and soul, in the development of muscles, improving flexibility, grace, and in general achieving harmony. Today we will discuss in more detail what else yoga “treats”.

Yoga for the soul for the body

In fitness yoga, there are directions that have absorbed the ancient knowledge of the sages from the youngest of the practices - hatha yoga.

Consider the benefits of classes on her example:

• It has a healing effect on the body;
• Allows you to develop physical strength;
• Gives you the opportunity to correct the figure;
• Cure diseases, recover from injuries;
• Develop the flexibility of the body;
• Increase endurance and achieve muscle tone;
• Strengthen the spirit and mental health.

For many, yoga becomes not only a way to achieve muscle relaxation and perfection in body and self control, but also a way of life.

A group of neuroscientists at the University of California at Los Angeles (UCLA), led by Eileen Lueders, interested in researching the benefits of yoga, examined 44 people to understand how meditation affects their brains.

The first half of the subjects practiced meditation for 5-6 years, devoting it from 10 minutes to an hour and a half a day. The second half was without relaxation at all.

As a result of studies of the state of the brain using MRI, the researchers found that some brain structures in meditation practitioners were very different from those who did not practice it at all.

It turned out that in a meditating person, the hippocampus, areas of the temporal inferior gyrus, orbital-frontal cortex and thalamus, that is, areas that allow you to control your emotional state and responses, are increased in volume.

In the future, scientists will determine the degree of influence of meditative relaxation at the cellular level. In particular, do meditators experience changes in the number of neuronal cells or whether connections between them increase.

Another group of scientists from the University of Boston School of Medicine, along with the staff of McLean Psychiatric Hospital, led by Chris Streeter, found that in just 3 sessions a week, yoga allows not only to achieve flexibility, but also to combat depression in patients as a result of relaxation.

For three months, the researchers observed the emotional state of two groups of people. The first one did regular physical exercises and walking for 3 hours a week, and the second one practiced yoga.

MRI analyzes showed that yogis had an increase in the level of gamma-aminobutyric acid, and in fact it is the most important neurotransmitter of the central nervous system, being necessary for the normal functioning of the brain. This acid is able to relieve arousal, providing a calming effect on a person. Its low content is observed in depressive states.

yoga for pain

Another group of researchers from the University of Oregon, led by James Carson, looked at whether regular yoga practice helps to get rid of fibromyalgia (neuropathic muscle pain that spreads throughout the body). It is known that 80-90% of patients with this disease are women, so only they took part in the study.

25 participants of various ages took part in a special Yoga of Awareness program, while the remaining 28 received conventional medical treatment. It turned out that the results of yoginis in overcoming muscle disease were much better.

Finally, scientists at the University of Montreal published in the American Psychological Association journal a statement that regular yoga practice, while helping in the development of flexibility, stimulates the work and development of the central region of the brain that controls the reaction to pain. That is why yogic practices for patients suffering from neuralgia.

This is how the benefits of yoga are proven with the help of science. But something else is interesting: everything that is being clarified today as a result of many years of research has long been known to Indian sages millennia ago.

Everyone has heard the word “yoga” at least once in their life. But will everyone be able to explain in an accessible way what it is? Yoga is an amazing practice that came to the world from mysterious India, bringing health to the body and soul of a person. Yoga will teach you how to breathe and relax properly, put your blood pressure in order, and help you forget about insomnia.

If we talk about yoga in the full sense of the word, then this is a special way of life that helps to achieve enlightenment. This is the oldest philosophical doctrine about the essence of human life.

Anyone who decides to seriously engage in yoga should be aware that life according to the new canons will require a lot of time for this serious hobby, it will be necessary to give up some of the benefits of civilization.

Yoga will make you rethink your life principles and habits. It will demand an immediate rejection of everything harmful and bad. A person must instill in himself control over his feelings, acquire mental and physical balance. Independence from one's feelings, the ability to meditate and fully concentrate one's attention lead to the achievement of the perfection of the human soul.

If, however, yoga is perceived as a set of asanas (special postures), then it will become just gymnastics, nothing more. But it will not bring the desired effect. In this case, yoga is a complex of various exercises to improve health, normalize the work of individual organs, and form a perfect figure.

How did it appear?

The history of yoga is long and rich. Even on Indian seals dating back to the II-III centuries BC. e., there are images of figures in poses of yogic meditation. Such a concept is found in the Rig Veda - in the ancient Upanishad, which scientists attribute to the 10th century BC. e. The basic concept of yoga is set forth in the "middle" Upanishads of the 6th century BC. e. These are the Mahabharata, the Bhagavad Gita and the Yoga Sutra.

The earliest school was called "Raja Yoga". It is also called "Mind Control Yoga". The Yoga Sutra defines Ashtanga Yoga, the eight limbs of Raja Yoga.

These steps are divided into two main parts:

• the four lower steps are Hatha Yoga;
• the four higher steps are actually "Raja Yoga".

It is Hatha Yoga, which is focused on cleansing the body and mind of a person, increasing vital energy, that has become widespread in the world.

The benefits of yoga

The beneficial effects of yoga on health can be fully felt by anyone who regularly devotes several hours to it every week. Even two months is enough to feel positive changes. Exercise helps to forget about chronic pain in all sections of the spine. Most of the asanas are aimed specifically at maintaining its proper functioning.

Practice heals all body systems: cardiovascular, digestive, endocrine, etc. When performing asanas, all internal organs responsible for the normal functioning of the body are massaged. Regular yoga classes make the body flexible and plastic. Correction of incorrect posture eliminates the causes of pain in the joints, makes the gait more graceful and smooth.

Meditation in asanas increases the ability of the immune system to resist disease, reduces the risk of heart disease. Yoga classes fill a person with vital energy, help to gain self-confidence, make a person calmer and less prone to stress than usual.

Are there any contraindications?

Yoga can be practiced by anyone. But, like any gymnastics, yoga classes have their contraindications. Without consulting a doctor, you should not start performing asanas with:

• mental disorders, especially schizophrenia;
• the presence of inguinal hernias;
• high arterial or intracranial pressure;
• heart disease, especially after a heart attack;
• any exacerbations of diseases of internal organs;
• in the first year after a stroke;
• joint diseases, spinal injuries;
• oncology;
• immediately after any operation;
• colds or flu, as well as any increase in body temperature;
• for women, classes are unacceptable during critical days, as well as during pregnancy periods of more than 3 months.

Yoga classes should be interrupted if health worsens after training. In such cases, medical advice is needed.

Rules for beginners

Before you start practicing, you need to learn a few main points that will help you practice yoga for the benefit of the body and mind:

1. Since yoga classes require systematic.
2. It is necessary to immediately determine the time of classes. It is believed that every morning you need to set aside a couple of hours for yoga. At this time, the body is more flexible, and asanas are easier to perform.
3. If the working day is too busy, then it is better to set aside at least 15 minutes each day than then try to catch up in one day.
4. It is necessary to deal with an empty stomach or a few hours after eating.
5. Perform exercises on any non-slippery rug or floor.
6. Classes are held barefoot.
7. Practice requires complete silence and concentration, so all external sound sources must be turned off.
8. Performing the exercise, you need to concentrate on the body, and, at the same time, completely relax. Asanas should be performed slowly and very smoothly, feeling each inhalation and each exhalation. Only by correct breathing can you completely relax the body and calm the mind. This is the essence of yoga practice.

What can't be done?

Yoga has always been considered a fairly calm, safe activity that will only help you cope with constant stress, improve your figure and strengthen your immune system. All this is so. But at the same time, you need to correctly, concentratedly and smoothly perform each exercise. It is necessary to take care of the spine when performing asanas, one should not allow discomfort or even pain in its area.

If such sensations appear, then it is better not to do such exercises. You need to consult a trainer or a doctor. It is impossible to force the development of complex movements and asanas. Stretching is possible. In the event of pain in the knees when performing such postures as the lotus, special attention should be paid to the smoothness and correctness of movements. And then the injury can be avoided.

Initial asanas (exercises)

You can start the first asanas even without an instructor. They will only bring benefits, even if their implementation is not entirely accurate or correct. But these simple asanas will prepare you for a better understanding of your body, give you a direction for development. There is no need to rush. You just need to tune in to the sensations of your body.

The easiest exercises for beginners:

Get straight. To relax. With the right hand we help to put the heel of the right foot on the inner part of the thigh of the left lower limb.

We spread our arms to the sides, bring them together with our palms at chest level. When inhaling, raise your hands as high as possible. We hold the position.

We take our hands back, opening the chest. Then you can change the leg if you wish. Move slowly.

This asana will give a graceful posture and strengthen the spinal column. It is quite possible to do it at the very beginning of yoga classes, it will allow the body to tune in the right way.

Child

Slowly lean forward, lower your buttocks onto your heels. The stomach should lie on the hips, touch the floor with your head and stretch your arms forward.

Hold this position, relax and keep calm breathing. Spend 5-7 breath cycles. Next, raise your body and return to the starting position.

This asana will gently relax the tight muscles of the back, relieve tension from the neck.

Downward facing dog pose

Place your hands under your shoulders, spread your fingers wide, press your palms to the floor. Feet stand hip-width apart, parallel to each other. Curl your toes and push your hips up as you rise from your knees.

Relax your neck. Hands remain in place, and try to put your heels on the floor without lifting your toes from it.

Watch your fingers and palms, they should rest against the mat and not move. The weight should be evenly distributed between the palms and feet.

In this case, the back should not be rounded, you need to stretch the spine. Start transferring the load to your hands, as if you are trying to move the floor while inhaling, and as you exhale, try to put your heels on the floor. This asana will make the legs slender and relieve tension from the shoulder girdle and back.

Stork

We stand shoulder-width apart, bend over, rest our hands first on the hips, then on the knees. Bend your knees and stretch your lower back even more. Continue to bend your knees until you can step on your palms with your feet.

The heel should be placed between the middle and index fingers, and the toes should be on top of the wrists. We take our elbows to the sides (if flexibility allows). We press the chin to the chest as much as possible, we collect the shoulder blades together.

We reach the knees, reduce the shoulder blades as much as possible. Then you need to push off from your feet and stretch your back. This should allow the back of the body to be stretched as much as possible.

The development of this pose is Kundalasana, in which the legs are initially placed slightly wider than the shoulders, and at the end point, the shoulders are wound behind the legs (as shown in the picture). This asana will give flexibility to the legs and increase the tone of the body.

Onion

Lie on your stomach, stretch your arms along the body. Spread your legs a little to the sides, you do not need to close them. Bend your knees and wrap your hands around your ankles on the inside.

Slowly raise your head and upper body. Try to lift your hips off the floor, stretching out like a bow. Hold for 7-10 breaths and return to the starting position.

This asana will make the back straight, arms slender, strengthen the abdominal muscles.