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.

Basin on the move Yoga

In people who practice yoga often is seen as a kind of contortions you knot putting your feet behind your head. We can ask if it can be useful to get to do it, and it is interesting to see how we can succeed, looking from the point of view function dell'anatomia more classical asana that requires such move, unusual and difficult to implement. 


The engine of the position 

The stress much more important Yoganidrasana the movement of flexion of the hips (coxo-femoral joint). The also are probably the most influential articulations for static, balance and freedom of movement throughout the body. Consist of one spherical in shape (the head of the femur), which is wedged and moves into a hemispherical cavity of the pelvis (acetabular). The joints are covered by an articular capsule vaguely hourglass-shaped, which fits around the pelvis and all'acetabolo around the neck of the femur. The shape of the articular surfaces allows movements in all directions, providing great mobility and at the same time, great stability. With this strength, the hip is rarely susceptible to injury, both in daily life both in the sport. However, because of its important role in supporting body weight, is often subject to wear, with frequent phenomena of degeneration of cartilage articulate and genuine arthrosis in older or less advanced. 


Deflection basin 

The amplitude of movements is limited by several factors: the strength of the muscles and tissues miofasciali who oppose the movement, mobility genuine articular structures (morphology of the articulation, elasticity of the ligaments making up the articular capsule) the possibility of mechanical excursion of the articulation. In the fall of the hips and legs stretched along for example Paschimottanasana measuring the bend of the river basin, and especially the sacred, the femurs, in a highly trained practitioner to arrive at an angle of about 40 degrees. The limit is determined by the contact of the bones of the front of the pelvis, the iliac crest, or, in some cases of thoracic cage, with the front of the thighs. In most cases the inclination is much lower, limited by the resistance of the muscles ischio-crurali. In the same position in the legs wide apart you can get an angle of about 12 degrees, the movement is at its limit in the torso contact with the ground. In most cases the angle is lower, restricted by the resistance of the muscles ischio-crurali and adductor. 


Loosens the resistance 

In a position as Yoganidrasana able to move the pelvis and torso between the legs, the limit is determined by the real mobility of the hips, at least when the thigh muscles are free of resistance. The angle between the sacred and the femurs can then easily reach zero degrees or, in some cases, beyond the border. You arrive to urge the movement to completely fall through the components of external rotation and abduction, while the relationship is generally not restricted in movement by contact between the bone surfaces. The lying down position also eliminates the slight compression joints produced by the body weight in asana erected, further increasing the mobility. 


The importance of 

The phenomena degenerative joints, arthritis and wear of cartilage in the first place, are often linked not only to abnormal stress produced by an imbalance in the game of muscle tension and miofasciali, even a limited use of the amplitude of movement joints. You can never open a door, over time the hinges tend to be caked in rust, which, in the long run, the movement difficult or even impossible. From a certain point of view, our joints over time is "encrusted", particularly in areas not requested for a long time by the movement. There are many postures to loosen and rebalance the hip, why deprive ourselves of the pleasure to experience and explore all of our potential?

Healthy back Yoga

The human body is organized according to three priorities: balance, economy and absence of pain. Balance is essential in every dimension: static, motor, circulatory, hormonal, visceral and neurological. The human being in an upright position, is a compromise between the search for balance, energy and less need to compensate for imbalances. The muscles that allow the upright posture were "calling the static" and are located mainly in the rear of the body, however, those governing the movement, particularly of large magnitude, have the "vocation dynamic." 

If the muscles are asked to "static" to maintain long-standing posture, according to a principle of economy (contracts to stay with the lowest energy), tend to change their structure. Part of the elastic fibers are replaced by inelastic fibrous tissue that creates a constant retraction and compresses the articular structures, particularly those of the spine. Begin to appear as discomfort and pain in the long run, lead to diseases more or less serious back pain, cervicalgie, sciatica, hernias and protrusions of the disc. 


Chains muscle 

In practice, almost all very stressed sull'allungamento of posterior thigh muscles (ischio-crurali). Not a bad idea, it is important to note that the muscles and tissues miofasciali rear, from a functional point of view, are arranged in a "chain static back muscle" which includes the ischio-crurali. In practice we can imagine them as a single muscle that connects the occiput (back of skull) with the plants and your toes. This means that when we try to stretch every mismatch in antero-posterior or lateral, as well as any action and not comprehensive, the results will give little or no global sull'elasticità. E 'as the famous covered too short: if pulling toward the feet find the head and back. 


Multifunctionality 

The muscles of the static poliarticolari (ie, interest in general, with their action, two or more joints) and provide multiple functions. For example, in stabilizing the knee in extension, in latero-flexion and rotation between the femur and tibia. This allows multiple functions to these muscles to express retraction in a less favorable as possible. The retraction of ischio-crurali often manifests itself in an upright position with a ro-tation of the inner leg, often accompanied by a knee hyperesthesia (imbalances little debilitating for static). 


Be careful a. .. 

Supta Padangusthasana is one of the most interesting to improve the chain elasticit static back muscle. Compared to similar positions in feet (Padahastasana) or sessions (Paschimottanasana), allows for better control, thanks to the ground, the compensation level of the spine. On the basis of the foregoing it will be interesting to fix all the possible compensations to maintain the elongated neck without tightening, hold the lumbar region and sacro support, pay special attention to the alignment of the leg or legs raised; avoid any internal or external rotation (the patella should remain perpendicular to the axis of the leg); avoid any compensation at the level of the foot in supine or pronazione (respectively slope of the foot inward and outward), keep a large breathing, paying special attention to nell'espirazione again completely without chest shorten the neck, thus avoiding inspiratory partial blocks of the diaphragm (which also has a static non-negligible). 

The aid of a strap passed on the soles of the feet will allow many to avoid tension and blocks in the upper back muscles (upper trapezius in particular). The most severe back pain, especially chronic ones, are in need of examination and intervention of a specialist, maintaining the elasticity of the chain static muscle can solve the small hassle and stabilize the situation after any therapeutic intervention

Curves Health Yoga

In nature, except for some coniferous trees, there are no straight lines. By two spiral arms of the galaxy in which we find ourselves, to the double helix of our DNA, as occurs for all curves. The spine of the human being is no exception to this rule. At the time of birth, this column presents a single convex curve to the rear, which decreases gradually to about the fifteenth month of age, when he becomes almost straight. 

Towards the three years begins to appear a slight lordosis (curvature of a convex front) in the lumbar region, which stabilizes in more or less final, as the resulting curves and cervical dorsal, to eight years. The evolution of the traces in this way, in a sense, that of the species. The transition from quadruped position to standing resulted in first and then straighten the inversion of the curve in the lumbar section. This process does not seem to have completed a level of the basin, which maintains some degree of anterior tilt, which must be compensated by the lumbar lordosis. Here's how to explain both the lumbar lordosis and resulting curves normal (dorsal kyphosis, cervical lordosis), which vary depending on the position of the pelvis from one individual to another. 

In adults, the vertebral column presents four curves: 

- Sacrum: a convex posterior hard because the vertebrae that form the sacred bone are welded together 

- Lumbar spine: a convex front 

- Dorsal: a convex posterior 

- Neck: a convex front 


As the muscles respond 

Balance and tension of muscles and ligaments of the trunk is organized according to the spinal curves. If we look at the areas where the muscles tend to be more "short", and tonic too inelastic, and where the muscle is usually little tonic and perhaps too "stretched", we can see that the first situation corresponds to areas of the concave curves (lumbar and cervical), and the second to the convex (dorsal and sacral). We can represent the relationship between muscles and column imagining a bow: the muscles are stretched the rope, ready to incoccare an arrow, which maintains the curvature of the arch, ie the column. From these observations we can draw useful insights applicable to our practice, for example in the creation of positions of extension (bending back) of the spine. 

From a muscle will be more sensible to try to "open" areas that are prone to closure, relaxing and stretching muscles generally short and retracted, and not seek the extension of facilities and too little tonic "stretched". From one point of view and vertebral joints, efforts to improve mobility in areas of extension to rear convexity (dorsal and sacral), while avoiding too much to ask zones lordosis (anterior convexity, especially lumbar), often already too mobile and curved in such positions. 

Analyzing such Ustrasana will be judicious in the position: 

- Urging the opening of the inguinal region while maintaining the pelvis in retroversion (wider coxo-femoral joints, stretching the hip flexor muscles: ileum-psoas and femoral quadriceps); 

- Urging the opening of the chest and shoulders (extension of the dorsal part of the column, pectoral muscle lengthening); 

- Avoid accentuating the arcuazione tract of the lumbar column (and especially buttocks kept upright abdominal tonic and shortened). 

As for the cervical region, the speech is a bit more complex: the best solution nell'arretrare first time in a neck and head together, keeping the neck stretch (thus facilitating the mobility of the back area and prevent compression of the cervical unpleasant) ; letting go of the head back at a later time. 


More effort more benefits 

Our actions, in practice as well as in everyday life, are determined by how we conceive mentally. If we think of Ustrasana as a movement, we inevitably tend to use the line of least resistance, bending, where the structures, often unbalanced in that direction, against less resistance in this case emphasizing the lumbar lordosis at the expense welfare of the spine. If we try to conceive, instead, as a movement forward, where the closed areas may open, the situation may be radically different. 

Choose the path of least resistance, as in practice in daily life, it can immediately simplify things. But lacking the ability to operate a real change in the patterns of physical and psychological stress, strengthening the already existing imbalances and depriving them of future possibilities of a better balance.