Introduction
The unique set of exercises described in this book will help to improve the functioning of internal organs, which will serve as a prevention of many diseases. Already after the first workout, a person will feel a surge of strength, an improvement in mood and physical condition. You can perform complexes in any order, both for therapeutic and prophylactic purposes.
The book includes several complexes: therapeutic hatha yoga, aerobics, oriental gymnastics, Japanese gymnastics, Iyengar yoga. The exercises included in these complexes normalize digestion, functions of the intestines, kidneys, liver, gallbladder, adrenal glands, have a beneficial effect on the cardiovascular, nervous and endocrine systems, have a tonic and stimulating effect on the organs of hearing and vision, increase immunity and body resistance various infectious and viral diseases.
The publication is addressed to a wide range of readers, all exercises are described and illustrated in detail.
Therapeutic hatha yoga
The Hatha Yoga system has a therapeutic effect on the body by stretching the muscles, joints and ligaments. It is a natural method of stimulating the work of internal organs and systems, since harmonious physical activity is the main condition for sufficient activity of the body.
Each group of muscles through the nervous system is connected both with the whole organism and with a certain organ, therefore, with the right influence on the muscles, the corresponding organ can be cured. In order for such an effect to be harmonious, train all the muscles in turn, without exception. This is provided for in a set of relaxation exercises, breathing exercises and basic asanas. Perform all exercises in the order given.
The main condition for performing exercises is compliance with the correct load regimen. Perform each exercise in such a way that it is a pleasure. It is in this mode that the flow of stimulating impulses directed to a particular organ will give the maximum therapeutic effect.
Basic rules for performing therapeutic hatha yoga exercises
In order to maximize the therapeutic effect of the exercises, be sure to follow the rules below.
1. Muscles that are not involved in the exercise, try to relax. The muscles involved in the exercise, also try to relax as much as possible. Remember that if the muscles are tense, they are more difficult to stretch, a tense muscle does not provide the necessary stimulation of the internal organs.
2. Try to stretch your muscles until the process brings pleasant sensations. When this feeling disappears, try to loosen or increase the stretch. If it does not resume, move on to the next exercise.
3. In the first days of classes, the load should be minimal. Increase it as you get used to the exercises.
4. Remember that the main thing when doing exercises is not the end result, but the process, that is, the therapeutic effect.
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A person performs many elements of hatha yoga daily. For example, stretching, yawning are natural exercises for stretching the muscles of the cheeks, trachea, larynx (yawning), pectoral muscles (sipping).
5. When doing exercises, try to distract yourself from problems, everyday worries and concentrate on the process. You can say the following phrase aloud: “Now I will do therapeutic exercises, I devote this time only to myself, my body, to enjoy. At this time, not a single thought, no matter how important it may seem, can disturb me, I leave all problems for later. My main focus right now is to enjoy stretching.”
6. During the exercise, breathe as you want (with the exception of exercises that affect the respiratory system).
7. It is best to practice on a hard and level surface, such as the floor, with a soft rug or blanket. Before training, be sure to ventilate the room in which you intend to exercise.
A set of exercises
There is a general principle of load dosage, which is as follows: the more difficult the physical condition, the less stretching should be and the greater the number of approaches. If possible, try to evenly distribute activities throughout the day.
Anyone who is forced to comply with bed rest should choose one of the following modes:
- every 20-30 minutes do 2-3 exercises in the sequence described;
- every 2-3 hours - 7-8 exercises;
- 3-5 times a day slowly perform the entire complex.
A person suffering from chronic diseases should perform the entire set of exercises 2-3 times a day. A healthy person should do hatha yoga 2 times a day: 10 minutes in the morning and 20 minutes in the evening.
Exercise 1. Shavasana (corpse pose)
2. Starting from the feet, relax the muscles, focusing in turn on the feet, shins, thighs, abdomen, arms, neck, head. Try to relax your body so that you don't feel it.
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Shavasana has a beneficial effect on the circulatory system, cardiovascular system, normalizes blood pressure and respiratory functions.
3. Simultaneously with the relaxation of all muscles, try not to think about anything. The last thought before relaxing and the first thought after the activation of the motor function should be that you are completely resting, lying down without the slightest tension, and that every muscle of the body is relaxed.
4. Breathe evenly and deeply without holding your breath.
5. Perform the exercise until you feel complete relaxation.
Exercise 2. Palm tree
1. Stand up straight, straighten your shoulders, raise your chin, lower your arms along your torso. Head, neck and back should form a straight line.
2. Simultaneously with inhalation, gently raise your arms up, stretch your spine and stand on your toes.
3. Hold the position for 5-7 seconds, and then return to the starting position at the same time as exhaling.
4. Repeat the exercise 5-7 times.
Exercise 3. Tadasana (mountain pose)
1. Stand straight, straighten your shoulders, lower your arms along the torso, connect your heels and socks.
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Tadasana has a beneficial effect on the respiratory and cardiovascular system, strengthens the back muscles, and improves posture.
2. Straighten your chest, tighten your stomach, look straight ahead, breathe evenly and deeply.
3. Hold this position for 2-3 minutes.
Exercise 4. Mula Bandha
1. Get on your knees, then sit on your heels so that your feet from the tips of your toes to your knee joints touch the mat and bear the full weight of your body.
2. Keep your knees together, head, neck and torso should form a straight line. Place your palms on your knees.
3. Breathe evenly and deeply for 1-2 minutes.
4. After exhaling, hold your breath and contract and relax the muscles of the anus several times.
5. Do the exercise for 3-5 minutes.
Exercise 5. Bhastrika (fur)
1. Starting position is the same as in the previous (Mula Bandha) exercise.
2. Take 10 vigorous breaths at a fast pace.
3. Take a deep breath, hold your breath for 10-15 seconds and then exhale slowly and smoothly.
4. Repeat the exercise 3 times.
Exercise 6. Sarvangasana (candle)
1. Lie on your back, stretch your arms along the torso.
2. Take a slow breath and raise straight legs, without bending them at the knee joints, to a strictly vertical position.
3. Raise your torso by placing the palms of your hands under your ribs and keeping it upright. Try to raise your torso so that it forms a vertical line with legs stretched up.
4. Press your chin firmly against your chest and breathe with your belly. Stay in this position until signs of fatigue appear.
Sarvangasana (candle)
5. To complete the exercise, slowly lower your torso and then your legs to the floor.
6. Lie on the floor for a few seconds, breathing slowly and evenly to restore proper circulation.
Exercise 7. Bhujangasana (snake pose)
1. Lie face down on the floor, bend your arms at the elbow joints, put your hands at shoulder level.
2. Take a full breath and at the same time raise your head as high as possible.
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Bhujangasana prevents the formation of kidney stones, improves the functions of the bladder and ovaries, improves intestinal motility, develops the muscles of the back and abdomen, and normalizes blood circulation.
3. Tighten your back muscles, raise your shoulders and torso as high as possible, and then, resting your hands on the floor, tilt your head back. In this case, do not tear your stomach off the floor.
4. Stay in this position for 7-12 seconds and hold your breath.
5. Exhale slowly as you return to the starting position.
Exercise 8. Vrikshasana (tree pose)
2. Bend the right leg at the knee joint, take the foot with your hands and place it on the left thigh closer to the groin. Take the bent knee to the right.
3. Connect the palms and slowly raise your hands up above your head.
4. Hold this position for 1-2 minutes.
5. Return to the starting position and repeat the exercise with the other leg.
Exercise 9. Vakrasana (twisted pose)
1. Sit on the floor, stretch your legs.
2. Pull the left leg towards you so that the knee is firmly pressed against the stomach and chest, transfer it over the right leg and place the sole on the floor near the right thigh. Place the palms of both hands on the floor.
3. Breathe evenly and deeply for 3 minutes, and then change the position of the legs and repeat the exercise.
Vakrasana (twisted pose) Exercise 10. Salabhasana (Grasshopper Pose)
1. Lie face down on your stomach. Touch the floor with your forehead and nose.
2. Place your fists on the floor next to your hips.
3. Take a full breath, hold your breath for 5-7 seconds and rest your fists on the floor, raising straightened legs as high as possible.
4. Return to the starting position, exhale and repeat the exercise 3-5 times.
Exercise 11. Ujjayi 1. Stand up straight, put your feet shoulder-width apart, lower your arms along the body.
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Ujjayi stimulates the endocrine glands, especially the thyroid gland, and normalizes blood pressure.
2. Inhale slowly and hold your breath for 8 pulse beats.
3. Exhale for 16 pulse beats. Exhale through your mouth, making the sound "s".
Exercise 12. Tadagi mudra (lake pose)
1. Lie on your back, legs together, stretch your arms along the body.
2. Inhale, then exhale slowly through your nose and draw your stomach in as far as possible.
3. Hold your breath for 5-8 seconds, then slowly inhale and return to the starting position.
4. Repeat the exercise 2-4 times.
Exercise 13. Sidhasana
1. Sit on the floor, stretch your legs in front of you.
2. Bend the left leg at the knee joint and use the hands to press the foot against the inside of the right thigh.
3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles of the left leg. Place your hands on your knees, palms up, and connect your thumbs and forefingers.
4. Spread your knees as wide as possible, straighten your back. Try to keep both thighs flat on the floor.
5. Hold the pose for as long as possible.
6. Repeat the pose, changing legs.
Exercise 14. Dolasana
1. Lie on your stomach face down, stretch your arms in front of you so that they are parallel to the body.
2. Raise your arms and legs up, trying to bend as much as possible in the lower back.
3. In this position, linger for 20-30 seconds, while breathing as evenly as possible.
4. Slowly return to the starting position. Repeat the exercise 4-6 times.
Exercise 15. Yoni Mudra
1. Sit on the floor with your legs straight out in front of you.
2. Bend your left leg at the knee joint and use your hands to press it against the inside of your right thigh.
3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles of the left leg. Place your hands on your knees, palms up.
4. Breathe slowly and deeply, completely relax all the muscles of the body.
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Yoni mudra helps to gain control over thought processes and mental energy.
5. Exhale and place your hands on your face so that the thumbs cover the ears, the index fingers cover the eyelids, the ring fingers cover the nostrils, and the little fingers cover the lips.
6. Hold your breath and contract the pelvic muscles several times, as if lifting the organs located there upwards.
7. Return to the starting position, take a deep slow breath. Repeat the exercise 2-4 times.
Exercise 16. Dhanurasana
1. Lie face down on the floor.
2. Take a slow deep breath, grab both ankles and arch your back. Try to stay in this position for as long as possible. Breathe slowly.
3. Return to the starting position and repeat the exercise 3-5 times.
Dhanurasana Exercise 17. Supta Vajrasana
1. Get on your knees, sit on the floor between your heels, lower your arms along the torso.
2. Using your arms and elbows, slowly lower yourself to the floor until the back of your head touches the floor.
3. Put your hands behind your neck, breathe easily and without tension.
4. Stay in this position for as long as you can do it without undue strain.
5. Return to the starting position and repeat the exercise 2-4 times.
Exercise 18. Ardha (screw pose)
1. Sit on the floor, stretch your legs.
2. Bend the right leg at the knee joint, place the heel on the left thigh. In this case, the bent leg should be parallel to the floor.
3. Move your left leg over your right thigh and place your foot on the floor.
4. Turn your torso to the left, place your right hand in front of your left knee and grab your left ankle with it.
5. Slowly turn your body and head to the left.
6. Put your left hand behind your back and grab your left knee with it. Stay in this position for 10-15 seconds.
7. Change the position of the arms and legs and repeat the exercise in the opposite direction.
Exercise 19. Padmasana (lotus position) 1. Sit on the floor, stretch your legs.
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Padmasana should not cause discomfort or pain. If you feel discomfort, slowly return to the starting position. When performing the exercise, concentrate on the spine.
2. Place the right foot on the left thigh and the left foot on top of the right leg on the right thigh. Try to pull your feet as close to your stomach as possible. Place your hands on your knees, palms down.
3. Breathe deeply and evenly, holding your breath for 5 seconds.
4. Return to the starting position as soon as you feel tired and tense.
Exercise 20. Sirshasana (headstand)
1. Get on your knees, interlace your fingers and place your hands on the floor in front of you.
2. Lean forward, rest your head on the floor, supporting the back of your head with interlaced fingers.
3. Lift your feet off the floor, balancing and leaning on your head. Slowly straighten your legs, gently stretch into a straight vertical line.
4. Stay in this position until you get tired. Breathe calmly and slowly.
5. To return to the starting position, first gently bend your legs at the hip and knee joints, and then kneel down.
Sirshasana
6. While lying on your stomach, put 1 fist on the other, lower your forehead on them and lie down for 1 minute. Exercise 21
1. Get on your knees, bring your legs together.
2. While inhaling, tilt the body back until the palms touch the heels.
3. Grab your heels with both hands and push your torso slightly forward, increasing the arch in your spine.
4. Continue tilting your body until your head touches the mat. Grasp your toes with your hands and pull your head towards them.
5. Stay in this position until you feel tension and fatigue.
6. Slowly return to the starting position and repeat the exercise 1-2 times.
Exercise 22. Jianfei (wave)
1. Lie on your back, bend your knees at a right angle, put your feet straight.
2. Place one hand on your chest, the other on your stomach.
3. Inhale to draw in your belly, exhale to inflate it. Breathe freely and effortlessly.
4. The movement of the chest (up and down) and the abdomen (down and up) forms waves, as it were. The respiratory rate should be close to normal (if during the exercise you have a slight dizziness, breathe a little more slowly). Perform 40 full breaths and exhalations.
Exercise 23. "Flower" 1. Sit on a chair 35-40 cm high so that the lower leg and thigh form a right angle (or slightly smaller). Spread your knees shoulder-width apart. If the exercise is performed by a woman, she should clench her left hand into a fist, and clasp it with her right. The man clenches his right hand into a fist, and clasps his fist with his left hand.
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Exercise should not be performed within 3 months after surgery, and also if you suffer from serious diseases of the cardiovascular system.
2. Close your eyes, smile, relax your whole body, take the most comfortable position, bring yourself to a state of complete rest.
3. First, take a free breath through the nose and draw air into the abdomen, mentally imagining the process. Then exhale slowly through your mouth - while there is a feeling that the abdomen is gradually becoming relaxed and soft. Slowly exhale all the air and inhale through the nose again. Inhalation should also be light, even. During inhalation, the lower part of the abdomen, as it were, gradually fills with air and inflates.
4. Do the exercise for 15 minutes.
Exercise 24
1. Sit on the floor, bend your legs at the knee joints and fold in Turkish.
2. Place your hands, palms up, one above the other, on your feet in front of your stomach, the woman - the left over the right, the man - vice versa.
3. Do not lean on the back of the chair, straighten your lower back, lower your shoulders, lower your chin, close your eyes, lift the tip of your tongue up and touch it to the palate near the incisors of the upper jaw, completely relax, take a comfortable natural position.
4. After that, take a deep breath and relax, exhale slowly.
5. Breathe slowly for 3 minutes.
Exercise 25
1. Sit down, bend your right leg at the knee joint and turn it back.
2. Raise your buttocks off the floor, place your right foot under them.
3. Put the foot of the right leg under the buttocks. Hold it in a horizontal position so that it forms a seat and serves as a kind of pillow on which the buttocks can sink. Place the outer part of the right buttock on the heel and the inner part on the sole.
4. Bend the left leg at the knee and place the shin next to the outside of the right leg so that the outside of the left ankle is next to the outside of the right thigh. Left foot and right knee should point forward. Keep your palms on the sides of your body.
5. Keep your balance. Take a few breaths in and out.
6. If the buttocks do not lie correctly on the right foot, or if the right foot does not form a reliable support, the body leans. In this case, take 1-2 breaths and exhale.
7. Exhale and twist your torso 90° to the left. Place your left palm 10-15 cm behind your left buttock. Turn so that the chest, abdomen and pelvis move to the left, behind the perpendicular left thigh.
8. Bend the right arm at the elbow, move it behind the outer edge of the left thigh so that the right armpit and the right side of the body come close to the left knee and thigh, then grab the left leg with the right hand. Take a breath.
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The pose of the god of fish stimulates the activity of the kidneys, has a beneficial effect on the endocrine system and improves immunity.
9. Exhale, lift your left arm off the floor, extend it away from your shoulder without losing your balance, swing your arm back and place your palm on your right thigh. Grasp the fingers of the right palm with the fingers of the left palm; while rotating the body, gradually grab the arm further, holding the palm and hand.
10. Turn your head to the left and look at your left shoulder. Hold in the final position for 20-30 seconds.
11. Release your hands, turn your torso forward, straighten your left and then your right leg.
12. Return to the starting position and repeat the exercise 2 times.
Exercise 26
1. Sit down, stretch both legs forward.
2. Exhale and tilt your torso slightly back while raising both legs at the same time.
3. Balance on your buttocks. Keep your neck, torso and legs straight. If your back drops, lower your torso to the floor as well. If your knees bend, lower your feet. Keep your leg muscles tense and keep your torso straight.
4. Raise your arms, stretch them forward parallel to the floor. Turn your palms inward, facing each other. Shoulders and palms should be in line.
5. Stay in this position for 30-60 seconds.
6. Return to the starting position and repeat the exercise 2 times.
Exercise 27. Virabhadrasana (warrior pose)
1. Stand straight with feet together, thumbs and heels touching each other. Make sure that the weight of the body does not fall on the heels or toes, but on the center of the arch of the foot.
2. While inhaling, jump your legs apart at a distance of 120-130 cm and stretch your arms to the sides so that they are on the same level with your shoulders.
3. Turn your palms up, raise your hands up, join your palms and lower to chest level.
4. Take 1-2 deep breaths and short exhalations.
5. As you exhale, turn your right leg and torso to the right 90°, and your left foot slightly inward. Take 1 breath.
6. As you exhale, bend your right leg at the knee at an angle of 90 °.
7. Take your head back, look up.
8. Breathe evenly, stay in this position for 20 seconds.
9. Inhale, return to the starting position and repeat the exercise on the other side.
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Virabhadrasana is contraindicated in high blood pressure, pregnancy and radiculitis of the lumbosacral spine.
Exercise 28. Virasana (hero pose)
1. Get down on your knees, keeping them together.
2. Spread your feet apart and turn them so that the soles look at the ceiling. Keep your toes and feet in a straight line as you stretch them back.
3. Spread your feet so that the distance between them is 30-45 cm. Lower your buttocks down until they touch the floor (not your heels!). Take 1-2 inhales and exhales.
4. Hold your buttocks so that they touch the floor. Now the inner surface of the calves will be adjacent to the outer surface of the thighs.
5. Turn your palms so that they are facing down and place them on your knees.
6. Keep your body weight on your hips - back straight.
7. Spread your chest, raise your head and look straight ahead.
8. Stay in this position for 1 minute, breathe freely.
9. Place your palms on the floor, lift your buttocks and connect your feet. Then straighten your legs. Repeat the exercise 2 times.
Exercise 29
1. Sit straight on the mat, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.
2. Keep both palms on the floor near your hips, point your fingers towards your feet.
3. Keep your elbows straight, chest up, neck and head upright and looking forward.
4. Stay in this position for 5 seconds, breathing freely and paying attention to the following:
- pressing the knees and hips to the floor, raise the waist;
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Dandasana has a beneficial effect on the abdominal organs, stimulates the functioning of the lungs and bronchi.
- keep your back, buttocks and head on the same line perpendicular to the floor;
- straighten up;
- tighten your stomach.
Exercise 30
1. Sit up straight, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.
2. Bend your right knee and place your right heel near the right side of your groin. Pull your right knee back.
3. Keep your left leg straight. The angle between the legs should be obtuse.
4. Stretch both hands forward behind the left foot and grasp the wrist of the right hand with the left hand. Breathe slowly.
5. Inhale, stretch the spine.
6. Press your right knee down and lift your hips. There should be a 45° angle between the left leg and the body. Pull your head back. Breathing freely, hold this position for 15 seconds.
7. Exhale, tilt your body forward and rest your forehead on your left knee. Stay in this position for 30 seconds.
8. Inhale, raise your head and torso, return to the starting position.
Exercise 31
1. Get on your knees, connect your ankles.
2. Stretch your right leg to the right and keep it in line with your torso and left knee.
3. Turn the right foot to the right without bending the leg at the knee joint.
4. While inhaling, spread your arms to the sides, take 2 inhalations and exhalations.
5. Exhale, move the torso and right arm down to the outstretched right leg.
6. Place the right forearm on the right shin, the right hand on the ankle, palm up. Place your right ear on your right hand.
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Parighasana develops flexibility, the vestibular apparatus, activates the activity of the adrenal glands and the endocrine system.
7. Place your left hand above your head and reach your right hand with your palm. In this case, the left ear will touch the upper part of the left hand.
8. Stay in this position for 30-60 seconds, breathe measuredly.
9. Inhale, spread your arms to the sides, bend your right leg, stand on both knees, bringing your ankles back together.
10. Repeat the exercise on the other side.
Aerobics
The word "aerobics" comes from the Greek aero, which means "air". And the definition of "aerobic" literally translates as "living in the air" or "using oxygen." Therefore, aerobics is a set of exercises in which breathing is combined with body movements.
When performing aerobic exercises, learn how to correctly combine the phases of breathing with movements. For example, when leaning forward, to the side or crouching, inhale, while straightening - exhale. Raising your hands up in front of you or spreading them to the sides - inhale, and lowering - exhale. Raising a leg or both legs in a prone position or taking them to the side, inhale, lowering - exhale. For self-control, spend the first few workouts in front of a mirror.
You should not get too carried away with aerobic exercises, since forced ventilation of the lungs helps to reduce the carbon dioxide content in the body. This leads to a drop in the tone of the respiratory center, which manifests itself in the form of dizziness, weakness and other unpleasant sensations. Complement intensive aerobic movements with a special breathing regimen with general strengthening exercises that are performed with voluntary breathing.
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The aerobic complex is designed in such a way as to involve all muscle groups and body systems as far as possible.
Aerobic exercise is good for the human body as a whole. Exercise reduces the risk of cardiovascular diseases, has a beneficial effect on the state of the nervous system, and stimulates protein, fat and water-salt metabolism. In a constantly exercising person, all metabolic processes, including hormonal ones, are accelerated, mood and resistance to various infectious diseases increase.
Basic rules for performing aerobics
The lesson must necessarily consist of the following phases:
- a warm-up, which is of great importance, since it warms up the muscles and causes an acceleration in the rate of heart contractions, at which the pulse gradually rises to a value corresponding to the aerobic phase. On average, the warm-up should last approximately 3-5 minutes;
- aerobic phase, the main purpose of which is to achieve a healing effect. The phase consists of those exercises that make up the aerobics complex;
- a hitch, during which you need to keep moving, but at a slow pace, in order to gradually reduce the heart rate. The phase should last 3-5 minutes.
After aerobic exercise, keep moving to keep your blood circulating. In no case should you stand still without moving, even when measuring your pulse. It is not recommended to sit down immediately after the end of classes. A static position can lead to disturbances in the functioning of the cardiovascular system, since blood flow slows down faster than the heart beats.
Distribution of load during exercise
A set of aerobic exercises must necessarily include a power load. This phase of training should last at least 10 minutes and include exercises that strengthen muscles and develop flexibility. These are exercises with weights of various types or power gymnastics (squats, push-ups, pull-ups).
Weight-bearing exercises increase bone strength, keep muscles and internal organs in constant tone, and improve cellular respiration.
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If after a workout you feel nausea and dizziness, after a hitch, you need to lie on your back for several minutes, lifting your legs up.
The set of exercises below should be performed in strict sequence. In the first workouts, as soon as you feel tired, reduce the number of repetitions and the time of the exercise. Gradually bring the number of repetitions to the specified. In the future, a set of exercises can be performed in 3 sets. Start the complex at a slow pace, gradually increasing the speed.
A set of exercises
Exercise 1. Head rotation
2. Perform rotational movements of the head, forward-backward and left-right tilts (towards the shoulders) for 1 minute. Breathing is arbitrary.
Exercise 2. Hand rotation
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. Rotate with straight arms, first forward and then back 10-12 times. During the exercise, keep your back straight, look in front of you. Breathing is arbitrary.
Exercise 3. Torso twists
1. Stand straight, put your feet shoulder-width apart, bend your arms at the elbow joints and raise them at chest level so that they are parallel to the floor.
2. Perform turns left and right (10 times in each direction), trying to turn back as much as possible.
3. When turning to the side, exhale, when returning to the starting position, inhale.
Exercise 4
1. Stand up straight, put your feet shoulder-width apart, raise your arms above your head.
2. Bend to the right and left (10-12 times in each direction).
3. When tilting to the side, exhale, when returning to the starting position, inhale.
Exercise 5
1. Stand straight, put your feet shoulder-width apart, put your hands on your belt.
2. Tilt back and forth (10-12 times in each direction). When leaning forward, touch the floor with your hands; when leaning back, try to bend as much as possible.
3. When bending, exhale, when returning to the starting position, inhale.
Exercise 6
1. Put your feet together, stand on your toes, put your hands on your belt.
2. Sit down, then rise, first resting your hands on the floor, and then raising them above your head. Stretch up as hard as you can. Breathing is arbitrary.
Exercise 7. Leg swings
1. Stand up straight, grab the support with one hand, put the other on the belt.
2. Perform leg swings with a bent knee back and forth and to the side (10-12 times in each direction). When swinging your leg, exhale, returning to the starting position - inhale.
3. Having finished the exercise, repeat the swings with the other leg.
Exercise 8. Squats
1. Stand straight, feet together, put your hands on your belt.
2. Do 10-12 squats. In this case, the back should remain straight. When squatting, exhale, when returning to the starting position, inhale.
Exercise 9. Straightening the legs
1. Sit on the edge of a chair, pull your legs up to your stomach, put your hands under your buttocks.
2. Straighten alternately one or the other leg, keeping your back straight. Perform 10-12 swings with each leg. Exhale as you straighten your leg, and inhale as you return to the starting position.
Leg straightening Exercise 10
1. Lie on your back on a hard flat surface (floor), heels together, hands loosely placed along the body.
2. Lift your shoulders and legs off the floor at the same time, keeping your back straight.
3. At the beginning of the workout, you can help yourself with your hands, resting them on the floor. When lifting your shoulders and legs off the floor, inhale, when returning to the starting position, exhale.
4. Repeat the exercise 6-8 times.
Exercise 11
2. Raise your legs 10-15 cm from the floor, swing your legs, bringing them together and spreading them apart (right leg to the right, left leg to the left). Breathing is arbitrary.
3. Repeat the exercise 10-12 times.
Exercise 12
1. Lie on your back on a hard flat surface (floor), place your hands freely along the body.
2. Raise your legs 30-40 cm from the floor, bend them at the knees and perform foot movements reminiscent of pedaling on a bicycle. Breathing is arbitrary.
3. Perform the exercise for 2-3 minutes, gradually speeding up the pace.
Exercise "Bicycle" improves the functioning of the lungs, liver, spleen, stomach, pancreas and intestines, improves immunity, stabilizes arterial circulation.
Exercise 13
1. Lie on your side, put one hand under your head, the other on your thigh or, bending your elbow, on the floor.
2. Bend your knees at a 45° angle and raise them 10-15 cm off the floor. Breathing is arbitrary.
3. Repeat the exercise 10-12 times on each side.
Exercise 14
1. Get on all fours, lean on your knees and outstretched arms.
2. Stretch your right arm forward and lift your straightened left leg. Keep your left leg and right arm at the same level.
3. Pull the straightened arm forward and the raised leg back, stretching the spine. Breathing is arbitrary.
4. Repeat the exercise, changing the arm and leg.
Exercise 15
1. Get on your knees, put your hands on your belt, straighten your back, look straight ahead.
2. Sit down to the right, then to the left. When changing the sitting position to the original one (kneeling), do not help yourself with your hands, rise, straining the muscles of the legs. Breathing is arbitrary.
3. Repeat the exercise 10-12 times in each direction.
Exercise 16
1. Sit on the floor, bend your legs, connect your feet sole to sole.
2. Pull your feet towards your groin and hold your legs in this position behind your shins, keeping your back straight.
3. Lean forward, relax your legs and start moving your knees up and down.
4. Sit in this position for 2-3 minutes. Breathing is arbitrary.
Exercise 17
1. Stand straight, bend your elbows, put your right hand on your left shoulder, your left hand on your right shoulder.
2. Walk in place, try to raise your hips as high as possible. Inhale for each hip lift, exhale for each lowering.
3. Gradually increase the pace of walking.
4. Do the exercise for 2-3 minutes.
Exercise 18
1. Lie on your back, connect your heels, put your hands on the back of your head.
2. While inhaling, spread your arms to the sides, while exhaling, bring them back.
3. Perform the exercise 10 times.
Exercise 19
1. Lie on your back, put your hands along the torso.
2. Alternately bend your legs at the knee joints and bring them to your stomach as you exhale. Breathe in and straighten out.
Exercise 20
1. Lie on your back, lower your arms along the torso.
2. Raise your torso, bending the thoracic spine during inhalation and lowering during exhalation.
3. Repeat the exercise 10 times.
Exercise 21
1. Lie on your stomach, put one hand on the back of your head, the other on your chest.
2. Raise the upper part of the body with your hands while inhaling, lower it while exhaling.
3. Repeat the exercise 10 times.
Exercise 22
1. Lie on your stomach, lower your arms along the body, palms down.
2. Raise your legs alternately while lifting your torso, leaning on your hands and inhaling. When returning to the starting position, exhale.
Exercise 23
1. Lie on your side on the roller.
2. Throw your hands behind your head while inhaling, lower while exhaling.
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Finish the set of exercises with a contrast shower.
3. Perform the exercise at a slow pace 4 times.
Oriental gymnastics
This is a set of exercises that not only strengthen the most important organs, blood vessels and the central nervous system, but also develop the joints and spine.
According to data obtained in the course of many studies, people who practice oriental gymnastics have a measured heartbeat and normal blood pressure. In addition, special physical exercises combined with proper breathing strengthen the nervous system and stimulate the cerebral cortex. Training contributes to the restoration of all body systems, eliminating various disorders. As a result, the body is freed from a number of diseases, becoming healthier and more resilient.
A set of exercises
Exercises should be performed in strict sequence. If it is not indicated how to breathe at a particular stage of the exercise, you can do it arbitrarily. Try to perform each exercise carefully and correctly.
Exercise 1. Slow breathing
1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body, look forward.
2. While inhaling, slowly raise your arms forward with your palms down so that your hands are slightly above your shoulders.
3. As you exhale, press the brushes down vertically to the level of the navel.
4. Return to the starting position. Repeat the exercise 6 times.
Exercise 2. "Lord of the Wind"
1. Stand up straight, bend your legs slightly at the knees.
2. While inhaling, raise the hands parallel to the floor forward to the level of the chest, while smoothly straightening the legs at the knees.
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The exercise "Lord of the Wind" has a beneficial effect on the nervous system, strengthens the muscles of the back and hips, improves posture, and prevents diseases of the uterus and ovaries in women and the prostate gland in men.
3. Palms pointing down, turn to each other and spread apart in both directions.
4. As you exhale, bring the separated hands horizontally forward, connecting them in front of the chest, and turn your palms down, as if pressing them, bend your knees again.
Exercise 3. "Dance"
1. Stand straight, bend your knees, lower your arms along the body.
2. While inhaling, raise the hands to the level of the chest, slightly straightening the knees.
3. Raise your hands above your head, straighten your arms with palms forward.
4. Transfer the center of gravity to the right leg, bend it slightly and touch the floor with the entire foot.
5. Straighten your left leg, while lifting your heel off the floor and touching the floor with your toe.
6. Pull the left hand to the left, lowering the hand to shoulder level with the palm up.
7. Bend your right arm at the elbow and raise your hand to the top of your head, palm down. Move the body to the right.
8. As you exhale, transfer the center of gravity to the left leg, bend it slightly and touch the floor with the whole foot.
9. Straighten your right leg, while lifting your heel off the floor and touching the floor with your toe.
10. Pull the right hand to the right, lowering the hand to the horizontal with the palm up.
11. Bend your left hand at the elbow, raise it to the top of your head with your palm down. Move the body to the left.
12. Repeat the exercise 6 times.
Exercise 4
1. Stand up straight. Stretch the right hand to the right, lowering the hand to the horizontal with the palm up. Bend your left arm at the elbow, raising the hand to the top of the head, palm down. Move the body to the left.
2. While inhaling, mentally transfer the center of gravity to a point in the middle between the feet.
3. Point the palm of your left hand up.
4. Raise your right hand, cross your arms over the top of your head. In this case, the palms should be directed upwards.
5. As you exhale, turn your hands palms down, lower your arms through your sides and cross them in front of your lower abdomen. In this case, the right palm should be on top.
6. Bend your knees.
7. While inhaling, raise your arms out to the sides, palms out, and cross them over your head.
8. Straighten your knees.
9. Repeat the exercise 6 times.
Exercise 5. "Weaving silk"
1. Stand up straight. Bend both arms at the elbow joints, lift above the crown and cross. In this case, both palms should be directed upwards.
2. As you exhale, release your hands, lower your arms and cross your hands in front of your lower abdomen.
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During the exercise "Weaving Silk" concentrate on the movements of the hands and on the spine.
3. While inhaling, stretch your left hand forward with the palm up.
4. Draw the right hand to the right past the lower abdomen to the waist, then draw back, lower and raise, describing an even arc. Turn your body to the right as you move your hand.
5. As you exhale, bend your left arm at the elbow and stretch it forward.
6. Move your left hand horizontally to your chest. While moving, squeeze the brush into a fist.
7. While inhaling, continue moving the left hand back, moving it down, back and up. Rotate your body to the left.
8. As you exhale, bend your left arm at the elbow, move your hand forward.
9. Move the right hand horizontally to the chest, while clenching the brush into a fist.
Exercise 6. "Canoe"
1. This exercise continues the previous one, so its starting position is the final position of the Silk Weaving exercise.
2. While inhaling, straighten and raise your arms in front of you.
3. Exhale as you bend your torso forward.
4. Hands, without bending, lower down and move back in an arc to the limit.
5. While inhaling, straighten the body, straight arms with palms facing forward, raise in an arc forward and up above your head.
Exercise 7
1. Stand straight, straight arms with palms facing forward, lift up above your head.
2. As you exhale, lower your arms down.
3. Leave the left hand in the same position, with the right hand continue to move to the left shoulder. In this case, direct the palm along the line of motion up and slightly to the left.
4. When the hand is against the left shoulder, inhale and perform a pulling movement. At the same time, shift the center of gravity to the left foot and rest the toe of the right foot on the floor.
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When performing oriental gymnastics exercises, follow the principle of gradualness: start small, slowly increasing the load.
5. Turn the right hand palm down and slightly to the right, lower your hand as you exhale.
6. Transfer the center of gravity to the right foot, resting on the floor with the toe and lifting the heel.
7. Leave the right hand motionless, and with the left, move to the right shoulder.
8. When the hand is against the right shoulder, inhale and perform a pulling movement.
9. Simultaneously with the exhalation, return the left hand down to the left side.
10. Repeat the exercise 6 times.
Exercise 8. Stretching the spine
1. Get on all fours, bend your knees, straighten your arms.
2. Exhale, arch your back up, lower your head, tighten your neck and buttocks.
Spinal stretch
3. Return to the starting position, inhale, then exhale, bending at the waist and lifting your head up. 4. Repeat the exercise 10-12 times.
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Stretching the spine is like stretching a cat. Watch how this animal stretches sweetly and slowly, and try to repeat.
Exercise 9
1. Stand up straight, lower your arms along the torso.
2. While inhaling, raise your arms to the left to chest level, stretch your arms to the side, take them to your chest and lift them up. At the same time, turn the body to the left and, simultaneously with the movement of the hands, move the head to the left, straight (starting position) and up.
3. Exhale and lower your arms.
4. While inhaling, raise your hands to the right to chest level, stretch to the side, take them to your chest and lift them up. At the same time, turn the body to the right and move your head to the right, straight and up.
5. Exhale as you lower your arms. Repeat the exercise 6 times.
Exercise 10
1. Stand straight, bend your arms at the elbows, lower them to the sides with your palms up so that the hands are at the level of the waist.
2. Squeeze your hands into fists, pull back the elbow of your left hand, while turning the body to the left.
3. Squeeze the right hand into a fist, unclench and with force, but smoothly push the open palm forward.
4. As you exhale, squeeze both hands into fists, place them at your sides, open your fists so that the palm is pointing up.
5. Pull back the elbow of the right hand, turn the body to the right.
6. Unclench your left fist and with force, but smoothly push your open palm forward.
7. As you exhale, clench your hands into fists and place them at your sides at waist level, palms up.
8. Repeat the exercise 6 times.
Exercise 11
1. Stand straight, feet shoulder-width apart, join your palms at chest level.
2. While inhaling, separate your hands, turn the left hand with the palm inward.
3. Point the right hand forward and lower it to the level of the navel.
4. As you exhale, raise your right hand to eye level, turning your palm inward.
5. Lower your left hand to the level of the navel (the palm should be turned to the right).
6. Repeat the exercise 6 times.
Exercise 12
1. Stand straight, move your left leg forward half a step, tilt your body forward. Raise your right hand to eye level, turning your palm towards your body. Lower your left hand to the level of the navel, turning the palm to the right.
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The exercise "Quenching Thirst" normalizes the functions of the respiratory organs, improves the blood supply to the organs, and alleviates the condition with pleurisy and pulmonary tuberculosis.
2. Cross your arms in front of your knees, straighten up and tilt your body back.
3. Inhale, raise your crossed arms above your head.
4. Exhale deeply, straighten and spread your arms to the sides, turning your palms towards each other.
5. Repeat the exercise 6 times.
Exercise 13
1. Stand up straight, put your right foot back half a step. Bend your arms at the elbows, join your palms in front of your chest.
2. With the heel of your extended left foot, rest on the floor and lift your toes.
3. As you exhale, transfer the center of gravity of the body to the left leg, rest the entire sole on the floor. At the same time, move the body slightly forward, touch the ground with the toes of the right foot, and lift the heel.
5. Repeat the exercise 6 times.
Exercise 14
1. Stand straight, put your right foot back, lift the heel of your left foot, spread your arms to the sides horizontally at shoulder level.
2. As you exhale, transfer the center of gravity to the foot of the left foot and lift the heel of the right.
3. Bring your hands together in front of your chest.
Exercise 15
1. Stand straight, put your feet shoulder-width apart, clench your hands into fists and place them on the side of your lower back, pulling your elbows back.
2. As you exhale, make a sharp lunge with your right arm and leg.
3. While inhaling, return them to their original position.
4. As you exhale, lunge with your left arm and leg and return them to their original position as you inhale.
5. Repeat the exercise 6 times.
Exercise 16
1. Stand up straight, spread your legs as wide as possible, spread your socks to the sides, sit down slightly, leaving your back straight.
2. Bend your arms at the elbow joints, clench your hands into fists and move your fists to the lower back.
3. While inhaling, open your fists, stretch your arm slightly forward, raise your hands with fingers pointing towards each other to eye level.
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Exercise "Calming the energy of qi" improves the functioning of the endocrine glands, normalizes the functions of the genital organs and the respiratory system, improves arterial circulation.
4. As you exhale, turn your hands palms down and lower in front of the lower abdomen, clench your hands into fists and move them to the lower back.
5. Repeat the exercise 6 times.
Exercise 17
Triangle
2. Move your right foot to the left, pointing the toe in the same direction, tilt the body in the same direction.
3. Lower your right hand down.
4. Put the toe of the left foot perpendicular to the foot of the right foot.
5. Raise your left hand up, turn your head up.
6. Hands should form a straight line.
7. Maintain body position for 1 minute, breathe slowly and deeply.
8. Return to the starting position and repeat the exercise on the other side.
Japanese gymnastics
This gymnastics is a set of exercises that arose on the basis of karate-do. All exercises at first glance seem quite simple, any traditional exercise consists of such movements. However, the exercise technique is special: the load on the muscles is created due to tonic tension and does not require any additional weights.
Depending on the difficulty, the exercises last from 10 to 90 seconds.
Japanese gymnastics allows not only to maintain muscle tone, but also relaxes, restores and heals without special massage, strengthens ligaments and tendons well.
Basic rules for performing Japanese gymnastics exercises
The main rule that allows you to successfully perform all the exercises of this type of gymnastics is the ability to concentrate on internal sensations, to feel your body.
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Japanese gymnastics strengthens muscles, ligaments and bones, thereby reducing the risk of injury.
During the exercises, try to breathe evenly, deeply and evenly, at a slightly slower pace.
Do the exercises in the order in which they are given. If after this or that exercise there is a desire to stretch or perform an exercise from another complex, you can do this, since Japanese gymnastics is easily combined with other sports complexes.
A set of exercises
Perform gymnastics for a few minutes in the morning or evening. Do the exercise until you feel trembling in the muscles. Return to the starting position slowly, without sudden movements. If you feel pain in the muscles, relax them and massage.
The next day, pay special attention to training these muscles, reducing the exercise time to a minimum, but do not interrupt training.
In the first workouts, as soon as you feel tired, reduce the exercise time.
Gradually bring the run time to the specified and increase the number of repetitions.
Exercise 1. "Rainbow Encounter"
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. While inhaling, raise your hands to shoulder level with your palms up and, holding your breath, tighten your abs.
3. Exhale, lower your hands with your palms down.
4. Repeat the exercise 10 times.
Exercise 2. "Month"
1. Stand straight, move your left leg to the left, turning the toe to the left too, bend at the knee joint. Straighten your right leg, rest your toe on the floor, tearing your heel off it. Turn the body to the left and tilt, leaving your back straight. Place both hands on your left knee.
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Exercise "Month" perform in front of a mirror to check the correct posture.
2. Raise both hands and pull to the left, joining your palms, lift your leg, turn your head to the left.
3. Maintain the body position for 1 minute, then slowly return to the starting position and repeat the exercise on the other side.
Exercise 3. "Swimmer"
1. Stand straight, connect your heels, lower your arms along the body.
2. Bend your knees as if you were sitting on a chair.
3. Lean forward slightly, raise your arms up parallel to each other, tighten your hands, turn your palms towards each other.
4. Keep the position of the body until you feel tension in the muscles of the legs and arms.
Swimmer
5. Return to the starting position and repeat the exercise 4 times. Exercise 4. "Ball"
1. Stand straight, push your left leg forward, bend it at the knee joint, spread your arms to the sides.
2. Imagine that you have a ball in your hands that deflates when pressed.
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For greater effect, before performing the “Ball” exercise, stretch up from a standing position and do a light self-massage of the lower back.
3. Press down on the imaginary ball with your hands, tensing the muscles of your arms and chest and gradually deflating the ball.
4. Imagine that the balloon is gradually inflating. Start slowly spreading your arms to the sides, first tensing the muscles of the hands, then the forearms, and then the shoulders.
5. Return to the starting position and repeat the exercise 6-8 times. Increase the exercise time to 5 minutes.
Exercise 5. "Bridge"
1. Lie on your back, lift your lower back and buttocks off the floor, arching your back. At the same time, press the feet and hands to the floor, strain the front surface of the thighs.
Bridge
2. Try to bring your fingers as close as possible to the heels.
3. Contract the muscles with which you delay urination 2 times.
3. Get down on the floor and repeat the exercise 10 times.
Exercise 6
1. Sit on the floor, bend your legs at the knee joints and connect them, rest your hands on the floor.
2. Raise your shins parallel to the floor so that your knees remain together.
3. Raise your arms to chest level and stretch them forward.
4. Inhale slowly, then return your legs and arms to the starting position.
5. Exhale and repeat the exercise 10 times.
Exercise 7. Stretching
1. Squat down.
2. Bend your arms at the elbows and press your forearms to the floor so that the hands are parallel to each other.
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Stretching has a positive effect on the cardiovascular system and respiratory organs, strengthens the muscles of the back, and stimulates the activity of the liver and adrenal glands.
3. Spread your knees to the sides as wide as possible, trying to touch the floor with the inside of your thighs.
4. Hold the position for 90 seconds, return to the starting position and repeat the exercise 4 times.
Exercise 8. "Bow"
1. Stand straight, feet shoulder-width apart, arms lowered along the torso.
2. Lean forward, rest your hands on the floor with both hands.
3. Lift the heels of both legs off the floor, stretch your tailbone up, and your chest to your knees.
4. Maintain this position for 30 seconds, then return to the starting position and repeat the exercise 4 times.
Bow
Iyengar Yoga
This type of yoga originated in India. Its popularity is explained by the fact that exercises have a beneficial effect on both the body and the human soul. Regular Iyengar yoga classes can significantly improve health, get rid of mental disorders and achieve inner harmony.
A set of exercises
It is recommended to perform the exercises in the order in which they are given. Their uniqueness lies in their accessibility. Iyengar yoga has no restrictions on age and level of physical fitness. Even after you do all the exercises, you will not feel very tired, since this complex is built on alternating tension and relaxation.
Assume a meditation posture before class. To do this, sit on the floor, keep your back straight, bend your legs at the knee joints and pull them to the pelvis (one foot above the other). Turn your palms up and put on your knees, breathe evenly and calmly. This pose allows not only to feel peace, but also to tune in to the implementation of the entire complex.
Exercise 1. Touching the knees
1. Sit on the floor, bend your knees, lower your hips to your heels.
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Touching the knees has a beneficial effect on the activity of the gastric tract.
2. Bend over, touch the floor with your forehead, straighten your arms forward.
3. Relax the muscles of the whole body and stay in this position for a few minutes. Breathe naturally, without strain.
Exercise 2. Emphasis with palms
1. Lie face down on the floor, arms bent at the elbows, palms resting on the floor near the chest.
2. Focusing on the palms, straighten your arms. Bending back, stretch the top of your head up.
3. Feel how the back muscles are stretched, breathing is arbitrary.
Exercise 3. Twisting
1. From the end position of exercise 2, do slow crunches looking over your shoulder and trying to see both heels.
2. Perform such twisting 7 times in each direction.
3. Lower your body and catch your breath.
Exercise 4. Raise the pelvis
1. Lying on the floor face down, rest your palms on the floor and lift your pelvis, first resting on your knees, and then straightening your legs.
2. The palms and feet should rest on the floor, while the arms and body form a straight line, the legs are straightened.
3. Stay in this position for 5 full breaths.
Exercise 5. Jumping
1. From the end position of exercise 4, perform a light jump to the hands. Bend your legs slightly at the knee joints, place your hands in line with your heels.
2. Slowly straighten your legs and press your body against your legs. If you can't put your hands on the floor, you can touch it with your fingertips.
3. Repeat the exercise 4 times.
Exercise 6. Twisting Leg Raise
1. Sit on the floor, straighten your legs.
2. Pull the right leg to the stomach and perform twisting, while turning the body to the right.
3. Perform 5 twists in each direction.
Exercise 7
1. Sit on the floor, straighten your legs forward.
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2. Slowly bend forward, rest your stomach on your hips, pull your hands to your toes.
3. Repeat the exercise 8 times.
Exercise 8
1. Stand straight, feet together, feet parallel to each other.
2. Inhale and raise your arms up, move your head back, bend the body back as much as possible from the neck to the shoulder blades.
3. Hold this position for as long as you can and reverse the movement as you exhale.
Exercise 9
1. Place your feet shoulder-width apart and bend them slightly at the knees.
2. Place your palms on your thighs slightly above your knees with your fingers inward.
3. Relax your back, transfer the main emphasis to your hands.
4. In this position, retract and protrude the stomach with a maximum amplitude of 10 times.
Exercise 10
1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body.
2. Inhale and quickly lean forward, while the arms should hang freely down.
3. Imagine you are lifting a heavy barbell. Straining all the muscles of the body, unbend the body, as if performing a barbell lift.
4. Do not bend your elbows, focus on the extension of the spine.
5. Straighten up, hold for a few seconds in this position, then sharply open your fingers and relax your whole body.
6. Repeat the exercise 4 times.
Exercise 11
1. Stand up straight, put your feet together, fold your palms at heart level.
2. Inhale slowly, then exhale slowly, while drawing in the stomach, tilting the head and pressing the chin to the chest.
3. Hold this position, then relax your muscles, straighten your head and inhale.
4. Repeat the exercise 6 times.
Let me remind you that the prolapse of internal organs is associated with hypotonicity of the muscles surrounding the abdominal cavity and pelvic floor. Yoga classes in this case can significantly improve well-being. “Classic treatment necessarily involves exercise therapy,” says Daria Osipova, instructor of yoga therapy of the network of centers "Yoga Federation". “And yoga therapy in this case will be an extended version of exercise therapy.”
Prolapse of internal organs and yoga: contraindications
There are quite a lot of them with such a diagnosis. “When the internal organs are prolapsed, active dynamic practices, such as ashtanga vinyasa yoga, are definitely prohibited,” warns Daria Osipova. - A specially selected yoga therapy program will do, and any other practice, whether it be Iyengar static yoga or any other direction of hatha yoga, as part of a full-fledged class will be unsafe. Since, for example, the omission of the kidney is fraught with its separation during sudden movements or jumps.
Some individual elements of the practice are also contraindicated. “You can’t do vinyasas with jumps, leg throws, deep lever twists, asanas with the support of hands in the abdominal cavity,” comments Daria Osipova. - If the cause of organ prolapse (especially the uterus) is connective tissue dysplasia, then you should not linger in standing asanas for a long time, especially in balances on one leg. Under such conditions, the outflow of blood from the veins of the lower extremities often worsens and varicose veins develop.
It is desirable to build a yoga practice based on your diagnosis - it is necessary to take into account the degree of prolapse of the organ, concomitant diseases. It is optimal to get an individual training program from a yoga therapist, but if this is not possible for some reason, try following the following recommendations.
How to organize a yoga practice with a kidney prolapse
By regularly performing correctly selected asanas, you will work to fix the kidney in one position and exclude the possibility of further descent. According to Daria Osipova, the following asanas will be most effective here:
with a bolster under the waist.
“This applies to two variations - asana with a bolster under the sacrum and the option when your body and head lie on the floor, and only your legs rise. Perform the asana very smoothly, in soft dynamics, for a comfortable amount of time, ”adds Daria Osipova.
* Shavasana with bolsters under the feet and under the knees. It is important here that in shavasana the legs are in an elevated position.
Try to perform asanas wearing a special kidney bandage. “At the same time, it will be useful to breathe with full yogic breathing, actively working with the stomach and diaphragm,” recalls Daria Osipova.
How to organize a yoga practice with uterine prolapse
In this case, it is worth concentrating not only on the correct postures. “Combine the performance of asanas with bandhas aimed at strengthening the muscles of the pelvic floor. These are, for example, mula bandha and uddiyana bandha,” says Daria Osipova. Among the most desirable asanas, our expert highlights:
* Salamba sarvangasana (birch).
* Ardha mudha svanasana (downward facing dog pose).
“The effectiveness of this asana will increase if you place a rubber ball between your thighs and squeeze and unclench it. Get down to the floor very slowly, ”adds Daria Osipova.
It can also be supplemented by squeezing the ball between the thighs.
* Variations of marjariasana (cat) with arching and rounding of the back. “Rounding the back, fix the mula bandha, and lowering into the deflection, take the leg back. Combine movements with breathing: on inhalation - deflection, on exhalation - rounding, ”specifies Daria Osipova.
* Alternating navasana and ardha navasana (possible with knees bent).
Finish the practice with the same variation of shavasana that we wrote about above.
How to organize a yoga practice with a prolapse of the stomach
“If you have never done yoga before and you have a severe degree of prolapse of the stomach, then your set of asanas will mainly consist of postures lying on your back,” Daria Osipova warns.
According to our expert, first of all, you will have to master not asanas, but a special way of breathing. “On a diaphragmatic breath, pull in the stomach strongly, and relax on the exhale,” advises Daria Osipova. As for yoga poses, you should pay attention to these:
* Navasana, ardha navasana, a variant of the side navasana. Perform them by placing a roller about 30 cm high under the lower back.
* Setu bandhasana (half bridge). “From this asana with the support of the lower back on the bolster, come out into viparita karani mudra,” recalls Daria Osipova.
* Salamba sarvangasana. Perform it with alternate twisting of the legs, as well as with their mixing and breeding.
with twists.
Be sure to complete the asana with shavasana with bolsters under the feet and under the knees.
Other important nuances of practice
Performing bandhas will also help to return the organs to their place. “Uddiyana bandha is key, especially during the inverted poses. When the uterus is lowered, mula bandha (alternating mula bandha with fixation from 10 seconds to 1 minute and pulsating) and ashvini mudra during the performance of the asana complex. When lowering the stomach, reverse breathing will be useful: on a diaphragmatic breath, pull in the stomach strongly, and on the exhale, relax, ”says Daria Osipova.
The expert advises not to quit yoga even after your health improves. “Especially for women whose prolapse of internal organs and, especially, the uterus is often associated with a decrease in the level of the estrogen hormone, it is important to take a comprehensive approach to the problem, and when the organs fall into place, regularly do a prophylactic set of asanas aimed at improving the functioning of the entire ligamentous apparatus and regulating the functioning of the hormonal systems,” says Daria Osipova.
Although the main audience interested in slimming the hips are women, the yoga poses below are also suitable for men if they express a desire to work on these problem areas.
What is the benefit of yoga for weight loss? Does she work at all?
Certainly. Especially if the approach to it is appropriate. Yes, there are different types of yoga - one may be more “energetic”, the other more measured, but you need to understand? She does this by restoring balance in the body. Any "unauthorized" body fat - be it in the hips and waist or anywhere else - is usually the result of an internal imbalance. If you bring your body to harmony, excess fat will go away (no, all of it will not go away - the body needs something to warm up 🙂). That's all, or rather, the principle of its operation. Now the specifics.
Yoga classes at home for slimming thighs
Here are 12 easy yoga poses you can do at home. I must say right away that EXACTLY WHEN you will gain is unknown, because everything depends entirely on you, i.e. on how you follow the key success factors, which are:
- Regularity of practice (ideally - every day or at least 3 times a week)
- Gradual development (take your time)
- Concentration (when doing yoga, don't do anything else)
- Relaxation (no, well, the muscles will certainly tense, but in general, you should try to relax in the final poses, unless otherwise indicated).
If your poses don't work out well at first, don't worry! Over time, everything will work out, well, that is, they will turn out a little better. And by the way, don't forget to breathe!
So let's go, the hips are waiting!
Exercise 1: Chair (sitting) Pose - Utkatasana
It looks simple, but it can still require a lot of effort for your legs, especially at the initial stage (which, in general, is what we need). Over time, it will become easier, flexibility will also increase.
Technique: Stand up straight, feet together. As you inhale, raise your arms above your head. Keeping your arms up, bend your knees as you exhale until you reach a position as if you were sitting in a chair (which, in fact, is not). That is, you need to get to a position where your knees are bent at about a 90-degree angle. Keep your knees together. This may be difficult at first, so bend to an acceptable angle. This is the final position.
Stay in the final position for 30-60 seconds, breathing evenly, then as you exhale, return to a standing position, inhale, and as you exhale, lower your arms to your sides. You can repeat it 3-5 times, just do not overexert yourself.
Exercise 2: Pavanmuktasana (option)
Lie on your back, arms along the body, legs almost together. Relax. Close your eyes.
As you inhale, lift your left leg so that it becomes perpendicular to the floor (or as much as you can), the foot “looks” at the ceiling. Do not take your right leg off the floor at this time (but try not to strain your right leg).
As you exhale, tensing your abdominal muscles, bend your left leg at the knee so that the thigh reaches the chest. At the same time, grab your left foot with your hands, raise your head, and touch your left knee with your nose. Hold for 5-10 seconds (you can hold your breath or breathe normally).
On a deep breath, lower your head to the floor. As you exhale, straighten your left leg and lower it to the floor. Repeat the same with the right leg.
Exercise 3: Deep Squats
Stand straight, feet 30 cm wide, put your hands forward, in front of you, parallel to the floor, palms looking down.
Inhaling deeply, sit down - try to bend your knees at an angle of 90 degrees. After a full squat, as you exhale, immediately return to the starting position.
Exercise 4: Ananda Balasala or Happy Child Pose
The exercise is relatively simple. But it is better not to do it on a hard floor.
By the way, there is an exercise with a similar name, but different technique - (Balasana).
So lie down on your back. As you exhale, bend your knees and bring them to your chest. Grab your feet with your hands (closer to your toes). Hands should be in front of the shins, and you hold on to the feet from the outside.
Inhale, and as you exhale, pull your feet towards you, while “spreading” your shoulders on the floor. Continue moving towards you, spreading your knees towards your armpits. The ankles are above the knees.
Stretch your back along the floor, trying to touch the floor with your tailbone. In the final position, hold for a minute, if possible, breathing normally, then, as you exhale, gradually release your feet, straighten your legs, and relax.
Exercise 5: Virabhadrasana 1 or Warrior Pose (Option 1)
Exercise 7: Setubandhasana or Bridge Pose
You perform the usual downward dog pose, while in the final position, as you exhale, raise first one leg, then the other, in turn. Hold in a position with a raised leg for 3-5 breaths.
Exercise 9: Baddha Konasana or Cobbler's Pose (Butterfly Pose)
The full version of this asana can be difficult for most yoga beginners, so just try to do it as best as you can.
Technique: Sit on the floor, pull your legs towards you so that the feet touch. Now try to bring your feet closer to you - ideally, they should be right next to the crotch. Alternatively, you can try to approach the feet together by using your hands, but be careful.
When you reach the final position, as in the photo, stay in it for as long as you feel comfortable, breathing freely. Then slowly straighten your legs, shake them lightly.
Exercise 10: Shalabhasana or Locust Pose (option)
Lie on your stomach. Hands along the body, legs together. As you exhale, raise your head, shoulders, arms, chest, and legs off the floor. Hold for a few seconds, and as you inhale, lower yourself to the floor. When lifting, the lower abdomen always remains on the floor.
Repeat the pose 3-5 times, but do not overdo it. If you have high blood pressure or heart and back problems, be especially careful. This is an option; usually put your hands on the floor.
Exercise 11: Warrior Pose Variation
Take Virabhadrasana 2, then gently bend back, placing your left hand on the back of your left leg and raise your right hand above your head. Hold for 3-5 breaths, then repeat on the other side.
Exercise 12: Utthita Parshvasahita
The name is interesting, I don’t even know how to translate it for you.
Technique: stand up straight, while inhaling, lift your left leg in front of you, while exhaling, try to grab the big toe of your left foot with your hand (or ankle), then turn your left foot to the left 90 degrees, supporting it with your left hand. Right hand on the belt. Turn your head to the right.
Hold the end position for a few seconds, breathing freely, then return to the starting position and repeat with the right leg.
That's all! Of course, this is not to say that the hips are limited to this - no, there are many different poses that can make your hips slimmer, but the fact is that not all of them are suitable for beginners, and even these, with regular practice, may well be enough. . By the way. these poses are also yoga for slimming legs in general. Good luck!
Good blood circulation in the pelvic cavity is the key to a woman's reproductive health. Of course, the work of other organs also depends on the blood circulation in this area. In the cavity of the small pelvis are the internal genital organs, endocrine glands, intestines, bladder. Poor arterial blood flow or the opposite problem - a delay in the outflow of venous blood can cause infertility, pain and heaviness in the lower abdomen and lower back, hemorrhoids, and sexual disorders.
Various yoga practices offer solutions to these problems. We conducted a narrow study that examined the effects of yoga only on the reproductive functions of a woman. In particular, we checked how the blood circulation associated with this changes.
For diagnosis, a modern method was used - color Doppler mapping (Doppler ultrasound) - which allows you to control blood flow. According to our observations, in women who began to regularly engage in certain yoga practices, blood circulation in the small arteries of the uterus improved, which created the conditions for better growth of the endometrium (the inner lining of the uterus). And a healthy endometrium is very important, both for women's health in general, and for preparing for pregnancy, because it provides nutrition for the embryo at first.
To improve arterial blood flow to the pelvic area we recommend a "healing" complex based on one of the classic schools of yoga - Ashtanga Vinyasa yoga in the tradition of Sri Pattabhi Jois. In this case, all asanas that involve the pelvic region and hip joints are useful.
Be sure to include the following asanas in your practice:
1. Jana Shirshasana - it must be fixed longer than usual in order for the “healing” effect to appear.
2. Badha Konasana (also called "butterfly") - stay in this asana for 20-25 breaths.
3. Upavista-Konasana - stay in this asana for 20-25 breaths.
Between asanas, do "vinyasas" - dynamic ligaments, where each respiratory cycle corresponds to a movement. Vinyasas warm up the body well and activate the circulatory system.
The second side of circulatory disorders of the pelvic organs - varicose veins. In women, it occurs quite often, due to the fact that the walls of the veins and their valves, which delay the reverse flow of blood, respond to hormonal changes during pregnancy, with cyclic changes in the body. With venous congestion, pain and heaviness may appear in the lower abdomen, in the vulva, in the lower back. In this situation, chronic diseases are difficult to treat.
Here, inverted positions come to the fore in the practice of yoga. They create mechanical conditions for a better outflow of blood, but this is not the only thing. In inverted positions (when the pelvis is above the level of the heart), the a number of compensatory mechanisms that reduce the volume of venous blood.
1. Viparita Karani Mudra - bend your elbows and take your palms under the sacrum, placing them with your fingers outward. The sacrum, as it were, "lies on the palms", a slight deflection remains in the lower back. Raise your legs alternately up for 5 breaths, if you can - lift both legs, fix about 20 breaths.
2. If there are no problems with the cervical spine, perform Salamba Sarvangasana. Try in this position to slightly twist the body in one direction or the other. As you exhale, pull your stomach inward, forming a light “Uddiyana Bandha”. For beginners, Sarvangasana with support on the wall is suitable. Remain upside down for about 3 minutes if you feel comfortable.
3. Halasana - stay in this asana for 10-15 breaths.
4. Pincha Mayurasana is a difficult asana for beginners, so it is better for them to do it with their feet on the wall. Stay in it for up to 10 breaths.
If you have contraindications for performing inverted positions, you can do the following: lying on the floor, put your feet on a wall or on an elevation (chair, sofa), you can put a bolster or pillow under the sacrum - the outflow of blood from the pelvic organs will improve. Stay in this position for approximately 3 minutes.
A few subtleties:
- Exercise at least 2-3 times a week.
- If you are doing a whole complex of asanas, perform inverted positions at the end.
- It is advisable to do just a few asanas even on those days when you did not find time for a full-fledged lesson.
- If you decide to perform only asanas in an inverted position, then it is better to do this in the evening after a short warm-up.
This is only a small part of what our study was devoted to. I hope my knowledge will help you make yoga truly effective in solving health problems.
Marina Kruglova, practicing obstetrician-gynecologist, PhD, Ayurveda specialist, yoga teacher and yoga therapist. Conducts seminars, online marathons and Skype consultations.
Photo: bananablondie108/instagram.com
Due to a sedentary lifestyle and lack of exercise, fat often accumulates on the hips and buttocks, and the muscles lose their tone and become flabby. And that makes us feel unattractive. But don't worry! In yoga, there are several simple asanas, especially for strengthening and tightening the hips and buttocks - this is yoga for beginners at home. The proper combination of diet and yoga will remove fat from these problem areas.
1. Utkatasana
Also Known As - Chair Pose
Benefits - This asana stimulates the muscles of the legs, especially the thighs and buttocks. Sitting in a chair is easy, but not in an imaginary chair when you use your muscles to support your body weight. You use your body weight to tighten the muscles in your hips and pelvis. This not only tones and trains the legs, but also acts as a general strengthening exercise, that is, it is yoga to strengthen the muscles.
How to do it - Stand straight in Tadasana position. Gently bend your knees and lower your pelvis as if you were sitting in an imaginary chair. Inhale and stretch your arms above your head. Hold this position for a few seconds, remembering to breathe evenly. Straighten up.
Note - Listen to your body. If you are just a beginner, go as low as you can, but gradually increase the depth. Once you feel comfortable in the pose, sway a little to increase the intensity of the exercise and stretch the muscles.
2. Virabhadrasana II
Also Known As - Hero Pose II
Benefits - This asana definitely works the entire legs, but especially the inner thighs. This pose may seem simple at first, but it actually engages muscles that are not often used in everyday life. The best thing about it is that you work both legs in different ways at the same time, so more different muscle groups are involved in this asana - something for people who want to learn how to pump up the butt.
How to do it - Spread your legs slightly wider than your hips. Turn your right foot outward, use your left foot to keep your balance. The middle of the left foot should be in line with the right foot. Lower your pelvis and expand your chest, spreading your arms so that they form one straight line with your shoulders. Look forward and make sure that the pose is performed correctly. Breathe slowly and strongly while doing this, then relax. Repeat for the other side.
Note - For best results, work on stretching, lowering your pelvis as low as possible. Make sure the posture is balanced and collected.
3. Natarajasana
Also Known As - Dance King Pose
Benefits - This graceful pose stimulates and stretches the hip flexors. The muscles of both the inner and outer sides are involved. This asana strengthens the lower body as you have to balance on one leg. From the pelvis to the feet, every muscle is tensed and stretched. The hips open and all the energy blocked in the legs is released. Blood circulation improves, which means a surge of oxygen and nutrients to them.
How to perform - Stand in Tadasana position. Raise your right leg and bring it back so that your thigh is parallel to the floor. Bend your knee, grab your right foot with your right hand and understand. When you take a stable position, stretch your left hand forward. The palm can be kept straight or Gyan Mudra can be performed. Look at the fingers of your left hand. Hold the pose for a few seconds while taking long, deep breaths. Repeat for the other side.
4. Ushtrasana
Also Known As - Camel Pose
Benefits - This asana is great for opening up your pecs and hip flexors. It also tones all parts of the body, especially the thighs. This asana works the front of the body so that the muscles of the front of the thighs get a great stretch and stimulation.
How to do it - Sit in the Vajrasana pose. Raise your pelvis and torso so that your calves and thighs are at right angles. Open your chest and bend back. Extend your arms well and touch your palms to your feet. Gently tilt your head back. While holding the pose, breathe slowly and deeply. Relax.
5. Upavishtha Konasana
Also Known As - Sitting Angle
Benefits - This asana works great on the upper part of your legs. Besides being a great stretch, it also brings attention to the inner thighs, which is often overlooked. Increases strength and flexibility.
How to do it - Sit in Dandasana. Spread your legs as wide as you can. Then stretch your arms between them. If you are flexible enough, bend your body and try to touch your head to the floor. If not, bend your elbows and relax your neck so that your head hangs down freely. Take a few breaths, then slowly return to the starting position and move your legs.
6. Janu Shirshasana
Also Known As - Head on Knee Pose
Benefits - Janu Shirshasana helps to develop flexibility in the hips and pelvic joints. It stretches the muscles and improves blood circulation. This allows you to nourish the muscles and maintain health in this area. This asana also helps to strengthen the legs and is good for buttock enlargement.
How to do it - Get into Dandasana. Bend your left knee so that your left foot is under your right thigh. Stretch your arms up, bend your body and stretch your hands towards your right foot. Breathe in with your belly. Hold this position, then repeat with the other leg. Although this asana is supposed to touch your head to your knee, it is more important that your back stays straight throughout the exercise.
7. Baddha Konasana
Also Known As - Shoemaker Pose, Butterfly Pose, Bound Angle Pose
Benefits - This asana is a great way to open up the hips. This expands the range of motion of the pelvic joints. Stretches and tones the inner thighs, promotes muscle health. This asana works the hips and pelvis and literally works wonders there.
How to do it - Sit on a gym mat with your legs extended. Bend them at the knees, bring your feet to the center. Connect the soles and straighten your back. Grab your feet with your palms. Now push your knees to the floor as hard as you can. Hold the pose for a few seconds, then relax.
8. Malasana
Also Known As - Garland Pose
Benefits - Malasana is another pose that has an immediate effect on the leg muscles, especially the hips and pelvis. It improves blood circulation and stretches the surrounding tissues, ideal for firm buttocks. It opens the hips and strengthens the muscles, making them strong and flexible.
How to do it - Squat down, but keep your feet together and your buttocks off the floor. If you feel more comfortable, you can rise on your toes. Join your palms in front of you, rest your elbows on your knees. Then try to spread your legs with your elbows as much as you can. Hold the pose for at least three breaths, then relax.
9. Navasana
Also Known As - Naukasana, Boat Pose
Benefits - If you practice this asana regularly, it will affect not only your body, i.e. organs, nerves, bones and muscles, it will penetrate to the very center of your being. When you need to balance your entire body weight on your buttocks, your entire being begins to flutter. But here, you apply strength and perseverance, and after a few seconds of concentration, you reach the goal. Asana has a great effect on blood circulation, and also stretches the legs well.
How to do it - Sit in Dandasana. Then lift straight legs off the floor. When you get your balance, lift your arms off the floor and stretch them out in front of you. Try to make the top and bottom of the body form a "V". Take deep and long breaths. Then relax.
10. Salabhasana
Also Known As - Locust Pose, Grasshopper Pose
Benefits - This is an effective yoga exercise to burn fat from the thighs and buttocks, it also works many other parts of the body. Strengthens the legs and improves blood flow so the lower body stays strong, flexible and healthy.
How to do it - Lie on your stomach and lift your legs off the gym mat, starting at your hips. Stretch your arms back and also lift your chest. Raise your chin and look ahead.
Hold the pose for a few breaths before lowering yourself to the floor.
11. Setu Bandhasana
Also Known As - Bridge Pose
Benefits - This asana improves blood circulation. Stimulating the muscles in this way brings them into tone, while opening up and releasing internal energy.
How to do it - Lie on your back and bend your knees. Gently lift your pelvis and back up. Straighten your shoulders and stretch your arms so that you reach your feet. Breathe slowly and deeply. Hold the pose for a few seconds, then relax.
12. Ananda Balasana
