Uttanasana. Bending forward from a standing position

Description technique Uttanasany 

1. Stand in . 

2. Squeeze your knees, pull both legs, lift both arms to the ceiling, palms look forward. When lifting the arms pull the whole body, as in Vrikshasane. Make one or two breaths. 

3. Pull the spine, exhale and bend your body forward. 

4. Place the palms on the floor side of the stop. Pull the body forward, for this lift his head up and arch the spine. Make one or two breaths. 

5. Exhaling, move the head to knees 

6. Breathe normally, stay in this final position 30-60 seconds. Herewith: 

(1) pull out the lower ribs and the back of the torso so that his head touched his knees and lay on them; 
(2) first turn abdominal muscles, the front part of the torso and the diaphragm to the floor. 

7. Inhale as you navigate to the provisions described in paragraphs 3 and 4, and then in . 

Special notes: 

(1) First, it is difficult to lay hands on the floor, so place your fingertips on the floor and use the bars - put them side by side with feet and put his fingers on top of bars. 
(2) Do not bend your knees so that they touched the head. 
(3) Do not strain your neck and chest. 
(4) Those who have dismissed the vertebral disc, should practice Parshvottanasanu, Prasarita Padottanasanu, Padangusthasana and Uttanasanu, pulling the torso forward so that the spine bends. Then on the spine will not be any pressure. Do not tilt your body and touch the knees. 
(5) When the body is properly bend in Uttanasane not need to pull his hands above his head, as in position 2. You can immediately move to position 4. 
The effect of the practice Uttanasany 

This asana cures stomach pain, tones the liver, spleen and kidneys. It also eases menstrual pain. The heart can be slowed down, healthier spinal nerves. If the position to withstand not less than two minutes, disappears every mental depression. This asana is particularly useful for easily excitable people, since it calms the brain cells. After performing this asana, there is calm and cool, her eyes begin to shine, mind pacified. 

Those in the exercise Shirshasany experiencing heaviness in the head, a rush of blood or other unpleasant sensations, you should first make Uttanasanu; after that they can easily stand on its head in Shirshasane

Vrikshasana. Tree Pose

"Vriksha" means a tree. In this posture the whole body is stretched upward, like a tree. 
Brief description of technology Vrikshasany 


1. Stand in . 

2. Bend the right leg at the knee and place the right heel at the base of the left thigh. Put a foot on the left thigh, drawing his fingers down. 

3. Balancing on his left leg, lift the outstretched arms up so that they were close to the ears. 

4. Keep the pose for a few seconds, breathe deeply. Then throw up, to separate the hands, straighten your right leg and return to. 

5. Repeat the pose, balancing on right leg and placing the left heel at the base of the right thigh. Perform the pose equal time to both sides, and then return to and relax. 
A detailed description of techniques Vrikshasany 

Vrikshasana - pose "tree". Standing on one foot to take the second foot, bent at the knee, and put it on the inner surface of the thigh supporting legs, fingers down - heel up. The heel should be located close to the pubic bone, and the very surface of the foot and ankle - constitute a single plane with the front surface of the thigh support leg, which should stretch the muscles to such an extent that the feet in them "drowning", but relied on a hard surface. The support leg at the knee straight, patella, tucked up in the air. Knee bent legs are not tipped forwards, it is fully deployed into the trunk. 

His hands are stretched upwards, fully extended at the elbow, so that the inner surface of their touches to the ears. The palms of hands joined together. The body of a string stretched upward, but without tangible tension and bending at the waist. Attention should be paid to the immobility of the supporting foot. When it becomes full, the eyes can be closed, but it will not be soon, but at first can be fixed Vrikshasanu, catching sight of any point in the interior. If the belly completely relaxed, the breath is built in a special way, comes comfort, be so comfortable that you do not want to go out of position.
Subtleties performance Vrikshasany: 
There are two rules perform asanas. Call them conditionally so, execution pozymolodogo (growing) tree and the old. If done correctly, the first option exercises, we hands, head and entire body constantly tyanemsya up, with his shoulders pressed to the ears. If done correctly, the second version of the whole body, and especially the head, and erect, but the shoulders, by contrast, tend to descend down from the ears and slightly retract. This allows the maximum straighten the spine in the thoracic region. 
In this variant to enhance the straightening of the spine is allowed to use the capture cross thumbs, filming excess voltage, aimed at maturing tight junction between the palms. Both versions are correct and practiced in schools. The task of practitioners is to learn both varieties, starting with the first. 
For state can provide the energy function of the tree, as well as its symbolic meaning. Men raise their hands palms down on the breath, gathering energy from the earth, to exhale, the hand sink palms up, picking up energy from space.

The effect of the practice Pashchimottanasany

In animals, the spine is horizontal, and the heart - underneath, which provides health and more stamina. In humans, the spine is upright, but his heart did not lower it, so people quickly get tired and prone to heart disease. In Pashchimottanasane spine rectified to a horizontal position, and the heart is at a lower level. Sufficient long stay in this pose massages the heart, spine and abdominal organs, toning and strengthening them, and also gives repose mind. 

The practice of asanas strengthens the Achilles tendons and relaxes the joints of the hips. It effectively helps remove excess fat in the abdominal area. Asana tones all the abdominal organs, helps eliminate diabetes. In addition, pashchimottanasana activates the kidneys, liver, adrenal glands and pancreas; tones the pelvic organs, and therefore particularly effective in eliminating the female reproductive system disorders, provides a powerful fresh blood to the spinal nerves and muscles, helping to make them healthier. Pashchimottanasana extolled the ancient texts devoted to yoga as a powerful means of spiritual awakening.

Additional description Pashchimottanasany

Pashchimottanasana can be translated as "stretching the buttocks." Purpose poses - take shape at the waist like a sheet of paper, while the body is placed on straight legs. Canonical form can be seen in sesion Yoga Deepika (4, № 160). 

In the finished version Pashchimottanasany spin is more or less flat arc. A person who falls on his feet to his knees, while the angle of the waist with a floor of not more than forty-five degrees, than it is sharper - the more perfect pose. However, individual configuration Pashchimottanasany depends solely on the structure and shape of the chest, with its barrel-shaped angle of the surface of the waist to the floor increases, with flattening - decreases. 

In the illustrations of substandard materials knees in Pashimottanasane slouching in part, why his legs get kind of kind of an elongated diamond-shaped, strongly departing from the floor in the popliteal region. Of course, this position is wrong. 
A feet in Pashimottanasane must be: 

a), tightly knitted together; 

b), do not pull the sock, as do gymnasts, thus reducing stretching back surface, the fingers have to apply for themselves, but the heel forward to the soles of the feet were more or less perpendicular to the floor, while the rear surface of the hip maximally adjacent to it. 

in), soles of the feet form a single plane, and not turn to each other, like the palms of hands folded. Conversely, when competent performance poses inside edges of feet a little as if "pushed" forward, and the outer slant off slightly back and out. 

When inflexible man sits on the floor with his body perpendicular to the floor, his legs had been stretched. The work begins with the fact that you are sitting upright, let go of them inside, especially the thigh muscles, while relaxing your mind. Feet should remain on the floor in the "unfasten" state, as it were autonomous from the body. And if relaxation is born, the body itself will begin to flow forward and down. If Pashchimottanasanu done correctly, the legs lie on the floor, straight as a stick, they just do not "want" to bend at the knees. The feeling that the bones literally run into the hips, and back stretches. In the third approach, the body is placed on his feet, and feeling well and did not arise at the final form of even more convenient than to enter it. 

Head position. Texts require that all positions not related with special bending of the spine, it is stored directly as possible. Therefore any stage Pashimottanasany do not have to hang my head. 

Back. If it is too much sgorblena, then, according to Tantra, the practitioner receives a "puncture" in the Manipura chakra and loses energy. 

Eyes. They should be possible to close (in all asanas, where possible), however, someone relaxation, including mental, is given it is easier with eyes open, it's idiosyncrasies. Perhaps a third, intermediate position of the eyes - half-closed. 

If the initial level of flexibility does not allow to get his hands feet, you need to move through them, strap, scarf - anything that you can, holding him to sit freely. If the body is an obtuse angle with the feet, then attempts Pashchimottanasany inappropriate, it should be replaced Uttanasanoy (№ 47, "Deepika ...»). To move away from feelings, we can not draw hands to the floor, and say - in a pile of books. 

Therapeutic Effects Pashchimottanasany amenable to pathological lumbar lordosis, in conjunction with the twisting and deflection ago this posture eliminates lumbagos, radiculitis, helps to prevent miscarriages in women (a function of the reproductive sphere depend on the state of the lumbar spine). 

Contraindications: overweight, fat layer of the abdomen, pregnancy, more than three months, inguinal hernia and spinal.

Subtleties performance Pashchimottanasany:

Log in asana should be performed slowly, listening to the needs of the body. 
At the first stage of development greater attention paid to relaxation of the body in the pose, not straightness of the legs. For this position to get used gradually. 
In addition, for performing asanas should be possible to relax the feet as well as the legs are always in a tone that discourages relaxing the gluteal muscles and lower leg flexor muscles, stretching which allows the body to take shape in half. 
At the next stage of development it is important to make sure that the rear surface of the legs, especially the popliteal part, lying close to the floor (at the initial stage of development in relaxing her knees raised up from the floor). It is straining the front thigh muscles, pulling kneecaps, and advance the body forward until the popliteal surface of the feet gradually not lie on the floor. 
It is important to follow the footsteps, they should be in the same plane, ie as they are, as we stand on the floor. To enhance the impact of posture may seek to withdraw their toes and the outer edges of feet as much as possible for themselves, and base of the thumb and the internal edges of the feet, on the contrary - from himself. Thus, the foot as it unfolds from the inside out, stretching the inner surface of the foot. 
During inclination strive to keep the spine most evenly, and bend only in the hip sustavah10. 
For better extraction of the spine and opening the lower energy centers (chakras) should strive to rotate the thigh inward, while spreading the buttocks to the sides, and the sacrum and coccyx - and back up. 
Asana is symmetric, and must follow a symmetrical distribution of the burden of its execution. At the initial stage is particularly important to keep track of which muscles are stretched, which are compressed, which muscles are stretched, which is relaxed, and which muscles to relax moleno, without introducing changes in the very energoformu ace 

Contraindications: 

This asana is not recommended to perform at: 
There shifted vertebral discs. 
Chronic arthritis and sciatica. 
Asthma. 
Pregnancy. 
Sharp pain in the spine. 
If you have any problems in the lumbar spine and hip joints to perform asana with extreme caution.

Pashchimottanasana. Pose Stretch the buttocks

This posture is also called Ugrasana or Brahmachariasana. "Pashchima" literally means west, and is also used to denote the entire back side of the body from head to toe. East called the entire front side of the body of the person to socks. Crown - this is the upper, or north, side, and the soles and heels - lower, or southern, side. In this Asana the back side of the body receives an intense stretch, hence the name. "Ugra" means a menacing, powerful, noble. "Brahmacharya" means religious education, discipline and chastity. 
Technicque Pashchimottanasany 

Sit on the floor, his legs stretched forward, put his hands on her hips. Relax your whole body, osobennomyshtsy back. Slowly bend your torso forward, sliding her hands on her legs. Try to capture large toe rings from the index, middle and big fingers. If this is not possible, grasp the heel, ankle or lower leg, as close to the feet. 

Try to mentally relax the muscles of the legs and back. With hand bend your torso to the feet (without bending them). This movement should be smooth, bezryvkov and unnecessary stress. If you can, touch the knees forehead. Beginners should bend forward as far as it allows flexibility of their spinal muscles, and in any case not to make excessive efforts. Stay in the final position for as long as you can, but without the discomfort, try to relax the body. Then slowly return to starting position. 

Note: Try not to bend your knees, as one of the objectives of this asana - the gradual stretching of muscles of the back of the legs. Do not over train. Over time, these muscles are stretched. After a few weeks or months of regular exercise you will be able to touch the knees, forehead or chin. 

Breathing: In the sitting position breathing normally. Bending forward, exhale slowly. Hold the body in a tilted position, inhale. When trying to tilt the body even more forward with his hands, exhale. In the final position and breathe slowly and deeply. Returning to the starting position, inhale. 

Length of practice: Trained people can be in the final position of up to 5 minutes without feeling discomfort and tension. Beginners should perform asana several times during one session remaining in the final position only a short time. Persons who practice this asana with the aim of spiritual development, we recommend a long stay in the final position in a totally relaxed state.

Yoga and Health: physical benefits of yoga

The practice of yoga exist a century, and passed the test of time. It is optimal for the human body. Yogic practices allow the body to maintain flexibility and good shape, and maintain its functions in an active state. In the prevention of disease and prolong life yoga practice is unparalleled in its results with other systems. Yoga - is the best of what created the human genius.

Yoga exercises create harmony and balance in all functional systems of the body through the appropriate practices and strengthen every part of the body. They also allow to develop complete control over the physical function and mental activity so that you can maintain good health throughout life. Even elderly people can stop the aging process, because slower decay of tissues, and leveled all the destructive action of age. Poor eyesight, gray hair, loss of teeth, flabby muscles, wrinkled skin, stoop, reducing the mobility of joints and other negative signs of aging are eliminated.

If you adamantly do practice iogi with due concentration and understanding, then the result will manifest itself in a few weeks. Regular practice will strengthen your nervous, lymphatic system, muscles and help keep them in good condition. The muscles of the chest and strengthening the respiratory tract are cleared. Improves blood circulation, and its flow can be directed to any organ or gland without unnecessary strain the heart. Meal will be absorbed better, and its waste will be excreted from the body faster. The internal organs and endocrine glands will work optimally. Spine change its shape and become more flexible. Reproductive function will improve their work. The body becomes light and flexible, with improved neuro-muscular coordination and more efficient metabolic processes. With the flexibility of body and mind, feelings are also changed in a positive direction.
Effect of Yoga on human health:
The body, through the practice of yoga becomes proportional to the size, and there is a natural harmony and functional balance between the various bodies, which leads to better health and well being.
All parts of the body are included in the practice with minimal effort, without hypertension, fatigue, excessive heat and sweat.
Yogic exercises strengthen the weak parts of the body without shortness of breath and rapid breathing, which accompany sporting activities. They are particularly effective in strengthening the abdominal muscles.
Enslaved muscles regain their elasticity. The mobility of the joints also increases and is restored even in old age.
Involuntary muscles are developed and managed with the help of concentrated pressure on them.
Improves cardiac performance and the entire cardiovascular system in general.
You can achieve conscious control over most of the autonomous functions of the organism that can not be done with the help of other physical exercises.
Minor structural and functional disorders can be corrected, and the harmonious development of the whole body is achieved through the practice of asanas. Weak abdominal muscles, curve back, bulging flabby thighs, bent shoulders, sunken chest can be corrected, and their shape can be restored. The spine becomes straight and flexible. All parts of the body acquire a symmetrical position, which leads to improved posture.
Yoga helps to get rid of obesity by removing excess fat, and distributing the remainder of the whole body in the correct proportions. Losing weight is through the implementation of the practice of postures.
Asanas help to regulate weight. If your weight is below normal, it will increase if the above - will decrease.
Formed to breathe correctly.
Blood pressure normalized, and more blood is sent to a larger number of tissues.
Sleep.
Eye color becomes more vivid, and the voice deep. Waist is slim.
Deducing undigested food residue will be more regular, and the accumulated toxins in the body will rotate easily without additional drugs.
You can get rid of the use of tranquilizers and stimulants, with negative side effects.
By influencing the cause of ailments, you can avoid a lot of psychosomatic disorders without the intervention of doctors and medicines.
The high level of endurance and resistance to disease develops due to the proper functioning and efficiency of internal organs, and the formation of internal bodily self-adjustment mechanism.
Even after a long illness practice yoga accelerate the recovery process, as they restore and conserve energy and increase vitality.
Significantly increases the ability to transfer heat and cold, to overcome the pain and stress loads
Yoga teaches the art of relaxation. Tired as muscular and mental, is eliminated. There is a relaxation and increased adaptability.
All stress: physical, mental, emotional gradually eliminated, the body, mind and emotions operate in harmony to the very elderly.
The practice of Yoga and Spiritual Achievements
Through yogic practices, you can achieve advantages such as higher levels of awareness, mental calm, serene clarity.
Duration of practice allows for greater control over emotions, because mind gradually freed from the influence of emotions.
The practice of yoga helps to curb the disorderly thoughts and increase the power of concentration.
Johann, as a practical discipline, provides an opportunity to draw the attention inward, and as a result, is formed by the integration of personality, and awakens a new consciousness. When the consciousness is turned inward and soothing feelings under control, the animals restrained passion, strong desire to satisfy them disappear, the temptations of the outside world ceases to attract, then a state of inner tranquility. Illusions vanish, and all your thoughts, words and deeds that are relevant and meaningful.

The following recommendations for pregnant

A woman can begin to engage in a special program, beginning with the first month, as soon as learned about the pregnancy. If there are any complications, and health problems were miscarriages, it is particularly important to engage in a special class under the guidance of an experienced teacher.

If you are unable to attend class for pregnant women, come to the Women's class, the teacher warned. If you are going to attend the general class, then select a woman teacher, and always let her know before the lesson of his condition.

During the class carefully watch your well-being and discomfort get out of position.

In general, the practice during pregnancy is very different from the usual. The very premise for the other classes - without the full dedication and commitment to the intensity of posture.

During pregnancy can and should do inverted poses, as they normalize hormonal balance. During menstruation, these asanas do not perform as well during pregnancy make sure.

Upturned posture is useful to include in the practice with the first and the last day. However, in the last days of pregnancy by some asanas have to give up, so how do they become physically very difficult or inconvenient. These postures, for example, the rack on his head.

But Viparita Karani Mudra (posture bent candles) can be done to victory. Postures while sitting and lying on their backs, such as Baddha Konasana and CAT Baddha Konasana, too, can be performed throughout the pregnancy. They help to increase the space between the pelvis and the diaphragm, thereby facilitating breathing and improving well-being in general. But we must remember that many women already in the second trimester begin to feel discomfort in the supine position. Therefore, such attitudes as CAT Baddha Konasana, performed mostly in half-sitting-reclining position with support under the back. You can also make passive deflections ago, for example Viparita Dandasanu at a special bench or bolstere. In the second and third trimesters of good practice to include in standing posture. It is desirable to implement them in support. Standing postures help to control weight, strengthen the body as a whole, develop self-confidence, reduce the likelihood of seizures and edema, can improve blood supply to the fetus, to keep the spine healthy and strong. You can also do gentle twisting, such as Bharadvadzhasana on a chair.

Now, about what to do absolutely impossible. Throughout the duration of pregnancy can not be done deflections back from a prone position on the floor (this includes, for example, Shalabhasana), a delicate balance (such as Bakasana) closed by twisting (eg, Marichiasanu III), and abdominal posture (eg, Navasanu). In addition, studies should be excluded from the jumps.

In all the asanas, which we usually connect the legs together, such as Dandasana, including the inverted posture, feet should be separated by the width of the pelvis. In the second and third trimesters should not perform deep tilts forward. These postures should look more like a traction up in a sitting position. Shavasana in this period to perform better while lying on his left side. As pranayama, you can perform simple options Uddzhai and Viloma in semirecumbent or sitting on the anvil.

Particular caution should be observed in 12, 13 and 14 th week of pregnancy. During this period, the practice should only poses lying on her back and inverted. The program should be as soft as in this period in the body is hormonal alteration.

General information for independent practice, when there is an abundance of materials:

- All standing postures to perform drawing, use the wall instead of the horse.
- All poses are performed sitting on a high support, such as bolstere or several folded blankets.
- Tilts forward are not met, only the traction up
- Not made deflections or pronation
- Do not do all the postures and compressive straining stomach (abdominal, torsion)
- Pranayama to perform better in the semirecumbent or sitting on a chair, but if the other provisions of comfortable, you can breathe in them. Do only simple types of pranayama, type Udzhayi on inhalation, exhale, inhale and exhale, or Viloma for inspiration, as you exhale.

Yoga - a holistic system of training the body to leave.

Using specially selected complexes asanas, you will discover a pleasant source of increasing strength and elasticity of your muscles and joints, strengthening the spine, eliminating back pain.
* Learn basic breathing techniques for yoga, and you should not see with the management of respiratory complications during labor;
* Help your body cope with the double burden of pregnancy. This will not only help your child be born healthy and calm, but also save your beauty and health, to prevent excessive weight gain and such unpleasant consequences, such as hernia and varicose veins;
* Prevent possible complications during pregnancy - to facilitate the birth process, a slight recovery of the organism and the figure after childbirth;
* Acquire harmony with themselves and their baby before its birth!

1. Lay a solid foundation of physical and emotional health of your baby. Another nurturing a child, you become the conductor of states, emotions, mental stability for your baby. Yoga during pregnancy, your baby will make more balanced with a sound mind. Yoga during pregnancy is not only your health but also the health of your child, to improve the well-being and prevent birth injury. During the class is communication with your baby - this time, which belongs only to you. This rapport with the child that you are installing from the outset.

2. Reach a psychological comfort. Yoga will give you relief from fatigue and emotional stress, depression - The effects of pregnancy. Discovering inner balance and harmony with their families. You can fully psychologically prepare for the arrival and presence of the new man in your life.

3. Prepare your body to rodam.Yoga - this anchorage muscular corset, increasing the elasticity of muscles, stretching less than 2 months of regular exercise. Preparing to leave the muscles of the pelvis and perineum, to develop the skill to push and relax, control your body during childbirth, prevention of explosions. Unloading and strengthening the spine, eliminating pain and discomfort as a result of displacement of the center of gravity in the spine, preventing the emergence of osteochondrosis. The breathing practices of yoga are closely related to breathing during childbirth. Proper breathing provides up to 30% increase in oxygen supply of the mother and child. Proper breathing will also help to avoid the presence of hypoxia in the child. Strengthening of immunity - for those who engaged in yoga, the risk of colds decreased by 75%. Stimulation of the internal body systems - cardiovascular, digestive, endocrine, immune, excretory, etc. - provides a favorable course of pregnancy and getting rid of the unpleasant effects of pregnancy such as back pain, edema, toxemia, varicose veins, depression. Absolutely safe maintenance of the body in tone during pregnancy, preventing recruitment of excess weight, rapid recovery of shape after childbirth and return to pre-natal physical activity. Attuning with your body helps to better manage them during rodov.Yoga helps correct location of the fetus, thereby facilitating flow of labor.