12 yoga asanas dangerous to health
SIRSHASANA
Headstand
Sirshasana is one of the main postures of Hatha Yoga.
It normalizes the blood supply to the brain, pituitary gland, pineal gland, while improving memory, vision, hearing, sleep.
Asana improves complexion, smoothes wrinkles, restores nervous balance. The pain in the legs disappears. It has a beneficial effect on the tonsils, heart, liver, sex glands, spine, leg veins. Gives relief when lowering internal organs.
The whole body in this posture is updated.
Sirshasana is recommended to be practiced together with Sarvangasana, it is in this combination that the greatest normalizing effect of both poses is achieved, especially on the nervous system. One Sirshasana can cause uncompensated excitation of the central nervous systems s.
Yogis believe that all inverted postures, especially Sirshasana, contribute to the development of the ability to feel the biofield, "see" with the inner eye, and many other hidden capabilities of the human brain.
Swami Sivananda. Yogic texts Shirshasana is called the "royal pose". It is hardly necessary to particularly argue about the paramount importance of the normal blood supply to the head and, in particular, the brain, because the normal functioning of all organs and systems without exception depends on it.
In addition, turning the subtle body over in relation to the downward flow of cosmic energy leads to a change in the direction of rotation of the primordial vortex - the thinnest structure of the ethereal part of a human being - to the opposite, which causes a slowdown (and in some cases reverse) of the direction of the flow of internal time, as a result of which slowing down the aging process. Therefore, some experts - in particular, the outstanding yogi of antiquity Gheranda - attribute Shirshasana to the category of varieties of Viparita-ka-rani-mudra.
Visual disturbances, periodontal disease, headaches and dizziness of nervous origin, hysteria, excessive nocturnal emissions, constipation, digestive disorders, diseases of the liver and spleen, and many other diseases are cured by regular persistent practice of Mastak Mudra.
Technics
Video
SALAMBA SARVANGASANA
Salamba Sarvangasana
Pose for all parts of the body
The common name for this asana is "birch".
This is an amazing posture that helps restore almost all body systems.
Sarvangasana has a special effect on the thyroid and goiter glands, tonsils, sex glands, brain, heart, and lungs. The nervous system calms down and headaches disappear.
Long-term practice in Sarnangasana cures chronic headaches, chronic colds, hypertension and hypotension. Improves memory, hearing and vision. Increases peristalsis.
Sarvangasana is used for dilatation of the veins of the lower extremities, urinary and menstrual disorders, uterine displacement, prolapse of the kidneys, hemorrhoids and hernia.
Asana prevents the formation of new wrinkles and helps smooth out old ones.
It is advisable to practice Sarvangasana twice a day, for 10 minutes each. If the asana is held for less than 5 minutes, its effect is noticeably reduced.
Swami Sivananda. Sarvangasana is no less beneficial than Sirshasana. It has an amazing effect on the glands related to Wisma Granthi.
The thyroid gland is also called the "gland of youth". This speaks of its importance in preserving the youthfulness of the body.
Senile decrepitude is not a natural condition, but a disease. This is proved to us not only by yogis who retain strength and youth until their death and pass away at a consciously chosen moment, but also by many old people who remain healthy and strong thanks to a normal lifestyle.
The regular practice of Sarvangasana has an amazingly beneficial and balanced effect on the entire Wisma Grantha area.
Constipation, indigestion, disorders of the liver and spleen, menstrual disorders and displacement of the uterus in women are miraculously cured by it. It eliminates general weakness, dizziness, hemorrhoids and hernia.
Technics
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Viparita Karani Mudra
Reversed action symbol
Viparita Karani Mudra is one of the key mystical practices of Yoga.
When performed in the full version, this exercise reverses the direction of rotation of the main vortex, thereby influencing the direction of the flow of internal time.
The Hatha Yoga Pradipika (sloka 82) says:
“In the beginning, the body should be kept upside down for only a short time. The duration can be gradually increased day by day. After six months of daily practice, wrinkles and gray hair will disappear.”
In other words, one of the most important beneficial effects of this pose is the rejuvenation of the body, the suspension or slowing down of the aging process. Of course, to achieve a serious result in half a year, as described in the text, you need to follow a more complex technique, which requires prior mastery of Ujjayi pranayama, Chakra kshetram, the sensation of prana flows and visualization skills. However, even when performing the outer form of the asana, you will be able to feel great benefit both for body and mind.
Thanks to the regular practice of Viparita Karani mudra, your hair and skin will look healthier, the onset of gray hair will be significantly delayed. Asana eliminates constipation, anemia, indigestion, improves digestion and vitality of the body. Due to the strong effect on digestion and metabolism, when practicing asana, you need to fully eat (but not directly during its implementation, of course - after eating, 2, better - 3 hours should pass before the start of practice; it is also not recommended to eat before 30-60 minutes after performing the asana).
Swami Sivananda. Classical treatises unanimously state that the practice of Viparita-karani-mudra preserves the youthfulness of the body. The skin does not fade and the hair does not turn gray over time. This exercise has a powerful beneficial effect on the structures related to Wisma Granthi, eliminates constipation, indigestion, anemia, increases appetite and overall vitality of the body.
Due to the stimulation of Vayu and Agni, Viparita Karani Mudra helps to neutralize and destroy toxins in the body. In addition, the inverted position of the body in the Viparita Karani Mudra relieves some of the load on the circulatory system due to the need to overcome the force of gravity when the blood passes through the lower body. Blood rushes to organs abdominal cavity and upper body, especially to the neck and head. The blood vessels of the legs rest, the brain receives additional blood supply, the thyroid gland is abundantly washed with fresh blood.
Technics
Video
HALASANA
Plow Pose
Halasana comes from the word “hala”, which means a plow, which the body looks like when performing this asana.
Halasana and some other postures make up the Sarvangasana cycle.
In this position curvature of the spine and back pain are eliminated, blood circulation improves. spinal cord, functions of the liver, kidneys, spleen, adrenal glands, pancreas. By stretching the arms, cramps in the arms are cured. Asana increases peristalsis, gives relief from flatulence (bloating with gases). Helps with prolapse of internal organs, liver disease, diabetes, pyelonephritis, hemorrhoids. The effect of Halasana is in many ways similar to the effect of Sarvangasana, but in Halasana a greater effect is achieved for the abdominal organs.
Swami Sivananda. Stimulates the nerves and nerve plexuses associated with the front of the spine. Promotes the collection of prana in the middle of the abdomen and its uniform distribution from there throughout the body. In addition, this asana is one of the exercises that preserve mobility. spinal column and hence the youthfulness of the body.
The muscles of the abdomen, thighs, pelvic region are strengthened, the heart rests, the liver, pancreas and spleen receive powerful stimulating impulses. Eliminate unnecessary body fat throughout the body, appetite develops. The organs of the Visma-granthi area, in particular, the thyroid and parathyroid glands, are subjected to exclusively beneficial functional and regulatory effects.
Technics
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A combination of three classic exercises: Bhujangasana - Shalabhasana - Dhanurasana
BHUJANGASANA
snake pose
Corrects curvature of the spine, puts in place displaced vertebrae, tones the entire back. It enhances the activity of the thyroid gland, improves the functioning of the gastrointestinal tract, the motor muscles of the eyes, and the nervous system. Helps to cure sciatica. Helps with constipation.
The variant of Bhujangasana with turning the head and body to the right and left has a beneficial effect on the corresponding kidneys, causing intensive blood circulation in the lumbar region.
Swami Sivananda. Asana tones the muscles of the back, helps to correct posture and, to a certain extent, eliminates the curvature of the spine.
It helps to increase the volume of the lungs and straightens the alveoli, has a beneficial effect on the heart and all organs of the abdominal cavity. The muscles of the pelvis and pelvic floor are strengthened. The muscles of the back develop rapidly and proportionately. Breast lines in women are made perfect. In addition, Bhujangasana is indispensable in the treatment of gynecological diseases.
Technics
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SHALABHASANA
Locust Pose
Asana has a very good effect on the spine, corrects its curvature and ossification, and is used when the vertebrae are displaced. It tones the digestive organs, bladder and prostate gland, helps with flatulence and intestinal disorders.
Swami Sivananda. Just as Bhujangasana tones upper part torso, the practice of Shalabhasana works out its Bottom part and legs.
This asana is a very effective prophylactic against sciatica and rheumatic symptoms in the lumbar region. After a few days of practice, it completely cures the pains in the sacral region that often accompany menstruation in women.
Exercise helps to get rid of rheumatism of the hands and feet, as well as neuralgia of the sciatic nerve. In addition, it allows you to make long walks without feeling the slightest fatigue, and increases endurance to heavy physical exertion.
The alveoli of the lungs are straightened, toned and developed, the legs become slender, fat deposits on the hips and torso quickly disappear.
Technics
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Dhanurasana
Bow pose
Dhanurasana is one of the most "ancient" yoga postures, recommended in Swatmarama's Hatha Yoga Pradipika and Gheranda Samhita.
The pose stimulates the activity of the liver, kidneys, adrenal glands, thyroid and pancreas. Strengthens the spine, makes it mobile, tones the nerves of the spine. Practice in this asana cures the displacement of the vertebrae, eliminates neuralgic pains caused by long sitting.
Swami Sivananda. Dhanurasana is the final element of a harmonious combination of three classical exercises: Bhujangasana - Shalabhasana - Dhanurasana. Properly performed Bhujangasana works the upper body. Shalabhasana - lower, Dhanurasana balances them, working through the middle part.
It has a tonic effect on the small and large intestines, eliminates defects in the stomach, liver, gallbladder, spleen and pancreas. The abdominal muscles are strengthened, the spine becomes flexible. In addition, Dhanurasana helps to get rid of osteochondrosis, rheumatism and diabetes, and also eliminates fat deposits on the abdomen and thighs.
Technics
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ARDHA MATSIENDRASANA
Half Matsyendra Pose
Matsyendra - God of fish
The asana cures pain in the back, lower back and hips. The prostate gland and bladder, liver and spleen are revived, the work of all digestive organs improves. The spine) in this posture is maintained healthy, and yogis say: "As long as the spine is flexible, there is no old age."
In Ardha Matsyendrasana good development get shoulders, strengthen shoulder joints and ligaments.
“Matsyendrasana improves appetite by inflating the digestive fire, it destroys terrible diseases in the body. During the practice in this asana, the Kundalini awakens and the soul becomes calm ”(Hatha Yoga Pradipika).
Spinal twist poses cannot be replaced by anything.
Technics
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Eighty-four major asanas are given by Shiva. I will talk about the four most important ones. Siddha, Padma, Simha and Bhadra are these four. Of these, Siddha is the most convenient and should be practiced constantly. ("Hatha Yoga Pradipika", 1-35; 1-36).
SIDDHASANA
perfect pose
Siddhas in Indian mythology are holy beings with supernatural powers.
Siddhasana is considered one of the most important asanas. Despite its simplicity, it has a very beneficial effect on the nervous system, improves blood circulation in the pelvic area, and restores the balance of many physiological processes in the body.
The pose is very good for breathing exercises, voice exercises, mental concentration and exercises for the eyes. The main condition for the successful practice of Siddhasana is a straight back.
In the Gheranda Samhita, this asana is mentioned as the first of 32 recommended "to people in this world": "Sit on the heel of one foot. With the heel of the other foot, press the base of the genitals. The chin is pressed to the chest. Keeping still and in control of your senses, look steadily at the place between the eyebrows. This posture, which opens the door to liberation, is called Siddhasana.
“Of all the eighty-four asanas, siddhasana should always be practiced. It purifies 72,000 nadis." Hatha Yoga Pradipika Shloka 39
In a number of sources on yoga, siddhasana is considered the best of all possible asanas. Unlike other postures that help a person gain health and a harmoniously developed body, as well as get rid of a number of ailments, siddhasana is primarily used for the practice of pranayama and meditation. It is often even said that siddhasana is the perfect pose.
It is traditionally believed that the highest levels of yoga can be achieved even with only one persistent practice of siddhasana. The name itself indicates that the asana opens up siddhis to the practitioner, i.e. perfection and beyond the ability that can help on the path to full self-realization.
The Hatha Yoga Pradipika (part 1, verses 39-42) says: “Of all the 84 important asanas, siddhasana should be practiced especially, as it purifies 72,000 nadis. A yogi who practices siddhasana for twelve years, while meditating on his own Self and restricting himself in food, will reach the state of supreme perfection. There is no need for other asanas if mastery in siddhasana is achieved.
Careful performance of pranayama in this asana makes the practice of any other asanas superfluous and keval-kumbhaka (involuntary cessation of breathing) sets in. This asana alone spontaneously generates unmani-kala. If perfection in siddhasana is achieved, the three locks are performed automatically and without tension.
Technics
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PADMASANA
Lotus position
One of the most effective poses, has the most versatile effect. The nervous system, internal organs calm down, the dynamic balance of all body systems is restored. Stiffness in the knees and ankles disappears, the back is strengthened.
Padmasana is considered a very calm pose, the body rests in it, and the mind can be directed to any point in life.
Along with Siddhasana, Padmasana is great for a variety of sitting exercises and for meditation (mental representation of various images, states and sensations).
Padmasana will be much easier to perform if you first master the floor lotus position.
“Having taken Padmasana and placing the palms one on top of the other, firmly press the chin to the chest and, concentrating on Brahman, often contract the anus and raise the apana; by similar contractions of the throat to move the prana down. By this, unsurpassed knowledge is achieved due to the Kundalini (awakened by this process) ”(“ Hatha Yoga Pradipika ”)
Technics
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BHADRASANA
Beneficial Posture
Hatha Yoga Pradipika lists Bhadrasana as one of the four most important asanas.
Action. This asana stimulates the appetite, develops and strengthens the knees and hip joints, as well as all organs located in the lower part of the abdominal cavity and inside the pelvis. It is an exceptionally powerful means of developing sexual potency in both women and men, with proper full-fledged practice, it develops a truly unprecedented sexual power and, most importantly, the ability to control, redistribute this power and consciously manage this power.
Bhadrasana is one of the means of prolonging youth and gaining great magical powers. For women who have been constantly practicing Bhadrasana for several years, she, among other things, greatly facilitates childbirth.
Technics
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Addition: Baddha Konasana (butterfly pose)
SIMHAASANA
lion pose
Simha means "lion". This asana is dedicated to Narasimha (nara - man, simha - lion) - a lion-man, one of the incarnations of God Vishnu.
Simhasana refers to yoga postures designed to treat the throat. By increasing blood flow to the neck, Simhasana helps fight diseases of the upper respiratory tract, cleanses the tongue, improves voice and hearing, eliminates bad breath, and increases salivation.
In addition, the lion pose strengthens the ligaments of the throat, the muscles of the neck, face, abdomen, arms and legs. Smoothes wrinkles on the face. Eliminates double chin.
Improves diction. Useful for everyone who has to speak a lot and loudly: lecturers, singers, as well as people with a speech impediment. This posture also increases the blood supply to the posterior lobes of the brain, activates and recharges the throat energy center (Vishuddha Chakra).
It has a general calming effect.
Relieves mental stress.
Gives the possibility of acquiring siddhis and transferring them to others.
Technics
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Vrikshasana
tree pose
All yoga exercises(asanas) are aimed at calming the mind and nervous system, but postures for balance serve this purpose especially. Vrikshasana is one of them.
The main effect of vrikshasana
Swami Kriyananda: "The tree pose is very helpful in achieving greater concentration in oneself (in a spiritual, not in an egoistic sense) and developing the correct posture."
This calms the mind and nervous system.
Additional effect from the tree pose
- develops shoulder mobility
- strengthens the muscles of the legs and arms
- tighten the muscles of the buttocks
- training the vestibular apparatus
- helps with flat feet
After performing vrikshasana, a person feels a surge of strength, lightness and confidence.
Technics
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32 asanas and 11 asanas
The ancient sage Gheranda in his work "Gheranda Samhita" identified 32 poses as the most important:
Gheranda said:
1. Shiva described 8,400,000 asanas. There are as many possible body positions as there are species of living beings in the universe.
2. Of them best essence 84. And out of these 84, only 32 are extremely useful for humanity in this world.
3 - 6. 32 asanas that give perfection in the mortal world are as follows:
Siddha, Padma, Badra, Mukta, Vajra, Swastika, Simha, Gomuka, Vira, Danura, Mrita, Gupta, Matsya, Matsyendra, Goraksha, Paschimottana, Utkata, Samkata, Mayura, Kukkuta, Kurma, Uttana Manduka, Uttana Kurmaka, Vriksha, Manduka, Garuda, Vrisha, Shalaba, Makara, Ushtra, Bujanga and Yoga asana.
2. Padmasana (lotus position)
3. Bhadrasana (blessed posture)
4. Muktasana (release pose)
5. Vajrasana (diamond pose)
6. Swastikasana (swastika pose)
7. Simhasana (lion pose)
8. Gomukhasana (cow head pose)
9. Virasana (hero pose)
10. Dhanurasana (bow pose)
12. Guptasana (hidden pose)
13. Matsyasana (fish pose)
14. Matsyendrasana (Matsyendra pose)
15. Gorakshasana (pose of Goraksha)
16. Pashchimottanasana (back extension pose)
17. Utkatasana (Elevated Pose)
18. Sankatasana (Twisted Pose)
19. Mayurasana (peacock pose)
20. Kukkutasana (rooster pose)
21. Kurmasana (turtle pose)
22. Uttana-kurmasana (stretched tortoise pose)
23. Utgana-mandukasana (stretched frog pose)
24. Vrikshasana (tree pose)
25. Mandukasana (Frog Pose)
26. Garudasana (eagle pose)
27. Vrshabasana (bull pose)
28. Shalabhasana (Grasshopper Pose)
29. Makarasana (crocodile pose)
30. Ushtrasana (camel pose)
31. Bhujangasana (cobra pose)
32. Yogasana (yoga pose)
Thanks to these postures, a person can gain a huge amount of benefits, however only 11 of these asanas are considered key.
It is they who are listed by the yogi Swatmarama, a disciple of Garkshanath, in the text "Hatha Yoga Pradipika":
1. Siddhasana (Perfection Pose)
2. Padmasana (lotus position)
3. Gomukhasana (cow head pose)
4. Virasana (hero pose)
5. Kukkutasana (rooster pose)
6. Kurmasana (turtle pose)
7. Dhanurasana (bow pose)
8. Matsyendrasana (Matsyendra pose)
9. Pashchimottanasana (back extension pose)
10. Mayurasana (peacock pose)
11. Shavasana / Mrtasana (corpse pose)
Among all the asanas listed padmasana and siddhasana occupy a key position, in view of the fact that the qualitative development of them opens the way for mastering the next steps of yoga.
About Swami Sivananda
Swami Sivananda (1887-1963) - Hindu spiritual teacher, widely known supporter of Yoga and Vedanta. Swami Sivananda is the founder of The Divine Life Society and the author of over 200 books on yoga, Vedanta and many other subjects. He established the Sivananda Ashram, the headquarters of The Divine Life on the banks of the Ganges River at Sivanandanagar, 3 kilometers from Rishikesh city. Swami was a pilgrim and traveled all over India, meditating at holy places and studying the works of spiritual teachers. He created world federation Sadhusa in 1947 and the Yoga Vedanta Academy in 1948. Swami called his yoga "the yoga of synthesis."
VIDEO
Yoga in our daily lives (Yoga in our Everyday life)
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 inner part hips. 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 internal and outside. 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 are in a stable position, stretch left hand forward. The palm can be kept straight or Gyan Mudra can be performed. Look at the fingers of your left hand. Hold the pose for a few seconds while taking long, deep breaths. Repeat for the other side.
4. Ushtrasana
Also Known As - Camel Pose
Benefits - This asana perfectly opens up your pectoral muscles and hip flexors. It also tones all parts of the body, especially the thighs. This asana works the front of the body so that the muscles of the front of the thighs get a great stretch and stimulation.
How to do it - Sit in the Vajrasana pose. Raise your pelvis and torso so that your calves and thighs are at right angles. Open your chest and bend back. Extend your arms well and touch your palms to your feet. Gently tilt your head back. While holding the pose, breathe slowly and deeply. Relax.
5. Upavishtha Konasana
Also Known As - Sitting Angle
Benefits - This asana works great 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 inner surface hips, promotes healthy muscles. 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
Benefit - It effective exercise from yoga, aimed at getting rid of fat from the hips and buttocks, it also works out 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
Are you looking for a sport that will help you relieve tension, give you strength and at the same time make your body toned? Your ideal choice is yoga for beginners. Exercises or correctly - asanas (poses) are selected taking into account the peculiarities of the modern rhythm of life.
For the first introduction to the culture of the body and spirit, yoga for beginners is ideal. Exercises are selected taking into account the lack of experience of the students.
Our usual everyday life is an endless cycle of events, in which it is not always possible to find time for complete relaxation and strengthening of one's health. Jumping out of bed and rushing to work is not the most The best way start your day. Today we invite you to join this ancient art, as .
The exercises of the complex presented below are recommended to be performed in the morning. They don't take much time, but in combination with a refreshing shower and a light breakfast, they will energize you for the rest of the day! The lesson will not take you more than 20 minutes, but at the same time it will provide invaluable benefits to your well-being.
Morning yoga for beginners has the following advantages:
- improves well-being, kneads the joints and spine;
- effectively strengthens and tones the muscles of the back and the whole body;
- provides massage of internal organs and enhances blood circulation;
- harmonizes the internal state and gives an optimistic mood due to the production of endorphins;
- prepares the body for active mental and physical work during the day.
If by temperament you are more of an “owl” than a “lark”, and it is not convenient for you to train in the morning, you can train at any time of the day. However, it is noticed that in the morning hours the body is more relaxed and pliable to influence. And consciousness in the morning has not yet had time to be clouded by a heap of everyday thoughts.
In addition, the ancients believed that every time you meet the dawn, one sin is forgiven with the rising of the sun. Not without reason in yoga there is a whole complex of asanas, which is called "Surya Namaskar" (sun salutation). Yoga for beginners involves exercises that are not difficult to perform and do not require special training. Starting with the development of the complex below, you can move on and reach your own heights.
How to get the maximum effect from yoga for beginners?
- Exercises or asanas (postures) should be performed at a pace that is comfortable for you. Hold each pose for at least 3 inhales and exhales.
- Take small breaks between poses.
- Treat every movement carefully. Concentrate on the work of your body and try to let go of all extraneous thoughts.
- Listen to yourself and don't stress yourself out. The activity should be enjoyable.
- Keep a glass of water handy. If you get tired, take a few sips and soon you will feel a surge of energy.
- It is advisable to practice every day.
Description of yoga class - asanas
What does yoga for beginners look like? Exercise number 1 is a classic yoga pose.
1. Camel Pose (Ushtrasana)
Yoga exercises (poses, asanas) often have several options for performing different levels preparation.
- To perform Camel Pose, kneel down with your feet hip-width apart. Lower your hands back freely.
- Exhale and bend back with support on one arm, while pulling the other up. Tighten your buttocks muscles and make sure they stay perpendicular to the floor - don't lean back or settle on your heels. Hold for 10-15 seconds.
- Perform on the other side, changing hands.
- Get on your knees and rest your fists on your lower back. Exhale as you bend back. Hold this position for 5 breaths.
The pose allows you to stretch the spine after a long sleep and stretch the abdominal muscles.
2. Chair Pose (Utkatasana)
The chair pose is one of the simplest yet very beneficial asanas.
- Stand up straight and place your feet shoulder-width apart.
- Stretch your straight arms up, turning your palms towards each other.
- Slowly bend your knees, tilting your straight body forward as if you were sitting on a chair with your buttocks. At the same time, the arms remain extended in line with the body.
- Hold this position for a few tens of seconds, then straighten up again, returning to starting position.
Staying in this pose perfectly strengthens the muscles of the legs and body. Your body will become stronger and more resilient.
3. Pose of tilt to the feet (Uttanasana)
When bending forward, your spine lengthens and straightens.
- Stand up straight and place your feet parallel to each other.
- Turning at the hips, tilt the straight body towards the legs and try to reach the floor with your hands. Relax your back, let your body hang down under its own weight. Don't strain your neck.
- Try to point your nose towards your knees, and do not bend your legs - they should be straight. Stay in this position for at least 10-15 seconds.
This pose perfectly stretches the back, massages the internal organs, in particular, the liver and spleen. Also, the pose has a positive effect on the condition of the kidneys and activates blood circulation in the pelvic organs. Be sure to include it in your morning yoga complex if you have back pain or a tendency to osteochondrosis. Under the influence of your own weight, your spine stretches, muscle clamps relax, the vertebrae fall into place.
Try to avoid deep bends in case of injuries of the lower back, coccyx, high blood pressure or cerebrovascular accident.
4. Triangle Pose (Trikonsana)
The triangle pose strengthens the core muscles.
- Place your feet wider than shoulder width, left foot outward, right inward towards middle line body.
- Spread your straight arms to the sides at shoulder level, point your palms down.
- Slowly lower your body to the left, trying to reach the little toe of the left foot with your left hand. The second hand is directed vertically upwards. Hold this pose for a few seconds.
- Slowly return to the starting position.
- Turn your feet to the right and repeat the tilt to the right side.
This pose is also very beneficial for the spine, massages the intestines, strengthens the muscles of the body.
5. Plow Pose (Hal-asana)
In this pose, try to reach the floor with your feet.
- Lie on the mat on your back, stretch your arms along the body, palms pointing to the floor.
- Raise your straight legs up and over your head, trying to put your socks on the floor. Try to keep your knees straight. If you can’t reach the floor with straight legs, let your feet hang in the air.
- Slowly roll back to the starting position vertebra by vertebra.
This exercise kneads the lumbosacral and cervical spine.
6. Candle Pose (Sarvangasana)
Candle, she is a "birch".
- Starting position - as in the previous exercise.
- Raise your straight legs vertically up, then lift your pelvis behind your legs, supporting yourself with your palms. Try to move your palms closer to your shoulder blades.
- First, stay in this position for 10 seconds, then gradually increase the time from session to session until you reach three minutes.
- Come out of the pose by slowly rolling your spine across the floor.
The candle pose is rightly considered one of the most beneficial poses for the organs of the whole body.
7. Dove pose (Eka pada rajkapotasana)
This asana can be used to prepare for the split stretch.
- Get on all fours. Pull the right knee forward between the hands and turn the right foot to the left. The heel of the right foot should be under the left thigh or under the stomach.
- Stretch your left leg back and try to lower your pelvis down as much as possible. Bend your elbows and lean on your forearms. Bend even lower, stretching your left leg back.
- To increase the stretch, slowly straighten your arms. Look straight ahead, stretching, but not straining the muscles of the neck.
- Exit the pose slowly and carefully. Repeat the movement on the other side.
There is also a light version of this pose.
- Sit down and bend your knees. Gently place your right foot on your left thigh.
- Pull your right knee towards your chest. Keep your head down and look straight ahead.
- Repeat with the other leg.
The pigeon pose is well suited for preparing the muscles for the split stretch.
8. Half Pose of the King of the Fishes (Arlha matsienlrasana)
Pose of the king of fishes or simply twisting the body while sitting.
After a few minutes of rest, you can continue to practice yoga. The Half Pose King of the Fish exercise can be performed on the floor or on a bed.
- Sit down, straighten your back and legs.
- Cross your right foot over your left. Place your foot next to your left knee. Wherein left leg should be straight.
- Grab your right knee with your left hand.
- As you exhale, slowly twist your spine to the right. For convenience, place your right palm on the floor, and put the elbow of your left hand behind your knee. Look back for yourself.
- With each exhalation, try to twist the spine even more. Perform for 3-5 breaths.
- Repeat on the other side.
9. Child Pose (Balasana)
Morning yoga for beginners may well end with this pose.
- Get down on your knees and sit on your heels.
- Taking a deep breath, lean forward and press your stomach against your hips. Remember to keep your back straight.
- Lower your forehead to the bed and extend your arms along your torso. The palms should be turned up.
- Concentrate and feel the smooth movement of the chest with each inhalation and exhalation.
- To exit the pose, first raise your head and then slowly straighten your back.
This exercise is one of the most important in morning yoga for beginners. It is aimed at deep relaxation of the back muscles, so it can be used to complete morning workout along with Savasana (see below). In addition, this pose is suitable for relieving stress during the day or for reducing muscle tension after a difficult exercise.
10. Dead Pose (Shavasana)
In shavasana, you need to lie down for several minutes until complete relaxation.
Staying in this position for 4-5 minutes ideally completes any set of yoga exercises. For beginners, this is especially important, since learning to relax properly is necessary from the very first lessons.
- Lie on your back, stretch your arms along the body and close your eyes.
- Tighten all the muscles of the body as much as possible and hold out for a few seconds.
- Relax completely, mentally walk through your entire body from head to toes and focus only on your breath.
Now you are completely ready to start an active and full of impressions day!
Make your life brighter and healthier with the help of ancient system self-improvement. If you want to change your body and find inner harmony, the best choice This is yoga for beginners. Exercises are aimed at developing the whole body, but, first of all, pay attention to the spine. After several months of regular exercise, you will forget about back pain, feeling tired during the day and will be pleasantly surprised by the changes in your figure.
A taut figure, stress reduction, improved mood… How yoga is useful for women's health and how to enhance its beneficial effect on the body, says Olga Ilyinskaya, specialist in women's practice. “The most beneficial poses are those that open the pelvis and improve blood flow to the internal organs of the abdomen, while strengthening muscles and normalizing the functioning of the hormonal and nervous systems,” she says, and offers a simple set of five yoga exercises for women's health. “You need to perform asanas in a given sequence, adhering to the suggested time.”
COMPRESSED ANGLE POSE
Technique: Sit so that the sacrum touches the blanket, folded two or three times. Connect the feet, knees pointing to the sides, and the heels stretch towards the crotch. Lower your body back. Make sure that the buttocks remain on the floor, and the back is completely on the blanket, without deflection in the lower back. The neck lies relaxed on the blanket, the arms are along the body, palms up, the eyes are closed.
Time: Three minutes.
Effect: Opens the chest and hip joints, stretches the inner surface of the thighs, improves blood supply to the pelvic organs, such yoga for women's health contributes to the normalization of reproductive function, improves the functioning of the digestive system, calms and fills with strength.
WIDE ANGLE POSE
Technique: Sit on the mat, spread your straight legs as wide as possible to the sides, socks pointing up to lengthen the back of the legs. The back is straight rib cage disclosed. As you exhale, lean forward and grasp with your hands thumbs legs. Look ahead. With each subsequent exhalation, try to slightly deepen the slope. Make sure that your back is not rounded and your hips remain pressed to the floor.
Time: One minute.
Effect: Opens the hip joints, stretches the spine and normalizes the position of the internal organs of the abdomen, normalizes the work of the ovaries, clears the mind.
CRESCENT POSE
Technique: Bend the right leg and lower the fingers of the right hand to the floor at a distance of two palms in front of the right foot. Shift your body weight to your right foot. Exhaling, straighten your right leg and lift your left leg parallel to the floor. Rotate your left shoulder, chest, and hip toward the ceiling. Stretch your left hand up and look at it. Repeat the same on the opposite side.
Time: 30 seconds each side.
Effect: Opens the hip joints, stretches and strengthens the spine and abdominal organs.
POSE OF A BENT CANDLE, OR BIRCH
Technique: Lie on your back, arms by your side, palms up. Relax. Take a deep breath and raise your straight legs, also lifting your pelvis with your hands. Stretch your legs up to the ceiling perpendicular to the floor, pelvic bones lean on the palms.
Time: Three to five minutes.
Effect: Normalizes hormonal balance, soothes, returns the abdominal organs to a physiologically correct position, improves digestion, relieves swelling, stimulates the blood supply to the brain.
SAVASANA
Technique: Cover yourself with a blanket. Lie on your back with your legs and arms slightly apart (palms up), close your eyes, and focus on relaxing your entire body from your scalp to your fingertips.
Time: A couple of minutes.
Effect: Soothes, relaxes and energizes.