Yoga : Parasite Padottanasana

This asana has a positive effect on the brain, liver, and kidneys. It tones the internal organs, calms the mind, relieves back pain, and good stretches leg muscles, buttocks and back. 

Indications: headaches, depression, fatigue. 

Contraindications: problems with the waist.

Technology Implementation 

Not all beginners can perform this exercise until the end. So you have a choice or slightly bent knees, or beneath the blanket over his head. 

1. Stand up in a pose of "Mountains" and spread your legs apart slightly. Hands on hips, place. Make sure that the feet are parallel to each other. Squeeze the foot to the floor as tightly as possible. Tighten your thigh muscles. Inhale and lift your chest higher, pull up. 

2. On the exhale, keeping your back straight, start slowly leaned forward. Once the body is parallel to the floor, uprites hands on the floor. Legs and arms should be perpendicular to the floor. Lift your head so you could see the ceiling. 

Tighten your thigh muscles, and try to arrange the legs as widely as possible. Take a few deep breaths. Now move the hands so that the palms were in line with the feet, ie between the legs. Make a few deep breaths. Bend your elbows toward the feet. And leaned forward even more so that you touched her head sex. The shoulders are lowered. Hold this position from 30 seconds to 1 minute.

3. Then on the exhale move the hands so that they were on both sides of the head, slowly lift the body and return to the starting position. 

I would like to recall that breathing plays an important role in the performance of asanas, it helps to cope c strain and enjoy the exercise. Also be careful that the back remains straight.

Yoga during pregnancy: why and for whom?

During pregnancy the body exposed many chronic illnesses, is associated mainly with the reduction of immune mechanisms. All systems of the body almost from the first day of pregnancy are rebuilt, adapted to the new "status quo". But the complicated psychological and physical condition of women not even these chronic diseases, aggravation of which can be prevented, and daily negative feelings: heartburn, pain in the back and legs, insomnia, bad mood ... All women are not equal to the challenges of pregnancy, each brings their own way. In some cases, yoga helps to overcome the difficulties of pregnancy. 

Yoga - a practice that "helps unite body and mind. For modern man yoga is interesting in that allows you to analyze and control their emotions, which is very valuable in our turbulent world, and to maintain health, to prevent many diseases. At the same time want to note that yoga is not a panacea for disease, it is just a way to stay on a certain level, to prevent the development or progression of disease. Pregnant yoga makes it very mildly physically prepare for the birth (ie - maintain muscle tone, learn to breathe correctly) perceive psychologically calm processes of the organism (many women during pregnancy become emotionally unstable, affecting not only themselves, but also close people). 

Basic yoga for pregnant women: asanas, relaxation, breathing and meditation. Yoga Instructor Catherine Pradal, France 

Asanas 

Not all poses are suitable for pregnant women. The instructor selects the asanas, which help to cope with the increasing load on his back and legs form the habit of a woman's right to sit, stand, lie - to ensure a normal blood flow to the fetus. Regular sessions help women to adapt and at home, easier to carry the usual load, which during pregnancy appear to be severe. 

It is very important asanas, which help tone up the pelvic floor muscles. Normal tone of these muscles is important not only in childbirth but also in the postpartum period - the better the tone, the faster the recovery. 

Relaxation 

Proper relaxation technique is useful at any stage of pregnancy, helps to compensate for the lack of sleep and fatigue (which often occurs during pregnancy insomnia, sleep disturbances of the structure and its inferiority affects the overall well-being and performance): 20 minutes of regular relaxation is equivalent to 2 hours of full sleep. 

Breath 

Pranayama breathing technique that is recommended to practice during pregnancy not only helps to concentrate and recover emotional balance, but also has a direct influence on a child - during a full breathing increases fetal oxygen supply, which provides normal course of development processes. 

Meditation 

Regular practice of meditation can achieve a stable emotional state. As you know, to save the pregnant woman, a safe nurturing environment is important to calm the perception of reality, the ability to adequately respond even to negative events in life. This can be achieved through meditation. 

Doctors and trainers recommend yoga to begin their studies at 3-4 month of pregnancy in the absence of contraindications. It was at this time comes full awareness of the processes occurring in the body, begins rounded belly, a little later a woman can already feel the movement of the child. If a woman had been active in yoga and is familiar with the asanas, it must choose for charging (with instructor) very simple exercises. 

It is recommended to group sessions, as there usually is a positive emotional exchange between participants. Future mothers communicate, consult, ask each other questions, share experiences - all this creates a very favorable environment. As psychologists say, such a communication in communities of interest (by the way, this may be not only yoga) helps women to easily survive the postnatal period, when it can not communicate much with her girlfriends, as in the first months of her attention is focused on the child.

Jan Sirs asana

As with any asana, it has to target different parts of our body. In performing this pose, you can:

1. Calm down and relax.

2. Sprained shoulder, hips, legs and back.

3. Improve the liver and kidneys.

4. Relieve the symptoms of menopause.

5. Establish digestion.

6. To cope with insomnia, sinusitis and high blood pressure.

7. Strengthen your back muscles during pregnancy (if no contraindications, can perform up to 2 terms). We should not bend forward to the end.

However, there are certain contraindications - asthma, diarrhea, and a knee injury.

Technology Implementation Jan Sirs asana

Before assuming this asana, I would like to give one piece of advice to beginners. In yoga, everything is important, so being in the position of John Sirs asana be careful to bend my leg slid over the line. The leg should be bent so that you could see the foot.

And now we pass directly to the implementation of the asana. You want a towel or pillow. Sit on a pillow or blanket, so that the buttocks are raised. The legs pull out in front of him.

On the inhale bend your right leg at the knee and pull the leg to the groin. Lower the knee to the floor, the foot must touch the inner surface of the thigh left leg. If you get a knee sex is problematic, you can gently move the foot toward the knee or beneath his blanket. Put your right hand on right thigh and left uprites the floor behind him. Exhale and turn the body slightly to the left.

For inspiration, start to lean forward while stretching out her hands. Your belly button should have middle of the left thigh. If you are a beginner, you do this exercise once you are unlikely to turn out. Do everything slowly. You can slightly bend the knee straight legs. With each breath, try to bend a little forward. When you get the necessary stretching, you will be able to get his head to the knee.

Hold this position and do 10 - 15 deep breaths. At the last gasp, start slowly building up. And return to the starting position. Change legs.

Variations

Almost any position can be harder or easier to make, depending on your level of preparation. In some classes of yoga to people who can not bend with a straight leg, advised to use a tourniquet. Fold it in half, his foot followed by the Centre and the edges are kept wide apart with his hands. And gradually winding burn on his hand, a man bends forward corps.

Alternatively - you can perform this pose without taking knee to the side and sitting on the bent leg.

The hardest thing to do this exercise with both legs outstretched. This variation can be performed for people with good physical preparation.

Good posture

Posture is important for the general form of man. It reflects the physical and mental condition of his. Illness and loss of zest for life is reflected in the demeanor. Wonder about the morale of broken people say: "He's spineless!". 

The first condition is good posture - is a direct spin. If the back is straight, the man automatically correctly holds his head, shoulders and stomach. During his illness, I developed a very bad posture: shoulders slumped, his back bent, belly vyper forward. "Pose Lotus and breathing exercises, in which the need to stand up straight, and sleep on the floor fix my posture. 

Do not follow the path of permanent "retracting" stomach. This leads to the fact that the muscles of the lower abdomen reduced and are in constant tension, which is very harmful. 

If you want to be slim, do udiyanu, the slopes, plow, stretching and exercise, removes gases.

How to relax?

Remove the jacket, shoes, belt and tie shoot. Remove glasses if you're wearing them. Lie down, stretched out. Extend arms over head and stretch as much as possible, straining his body. Then a sharp drop his hands along the body and relax. 

With eyes closed, concentrate attention first on the tips of your toes and relax them, imagine that your feet, legs and thighs gradually immersed in a pleasant warm water and all the muscles relax. Relax and back, spine, shoulders, wrists, hands, fingers. Let drop the chin and relax your facial muscles. The body is becoming heavier and heavier, it obmyaknet on the carpet and you do not feel it at all. Stay well for a few minutes - very relaxed and serene. Now suppose you feel that you - puff, easy and free floating in the blue sky. Then perestante think about it. Try not to think about anything but force is not pushing back the idea. Flee. Imagine that you are in a trance. To do this, try lowering the eyelids, raised and lowered eyes. You are relaxed, completely relaxed, like a cloud, floating in the sky. Before you get up, stretch and zevnite. Turn on the right side and bend your back, then on the left side. Lie quiet moment. Finally, sit down, yawning and stretching and slowly stand up. Do not jump in! How are you feeling? Does not that you rest as never before. If you do this every day, you will cope with internal stress and on their own will be able to otbrasyvat anxiety. Those who learn to rest and relax, knows the secret of a happy, healthy and long life.

Relaxation, calm

When you are nervous, worried or anxious; friends often advise you to calm down and "spit". The Council is good, but how to do it. That they do not know. A man tries in vain to calm down, and he got worse and worse. He decided to relax and calm down, even at the cost of his own life, and almost made it. Unable to break the vicious circle, he lights another cigarette and poured himself another glass. 

With each there are different cases. You are looking for important documents and excitement you can not find it. The agitation and anxiety, which became a habit, delivered to people all sorts of trouble. Consciousness is so poisoned by anxiety and concern that you have - does not and can not see things in perspective. 

What happens if you want to calm down and can not? Typically, in order not to break away, Your eyes and bring yourself up to a nervous crisis. Frantic pace of modern man spurs. He hurries to work, eating in haste, in haste and in a hurry like a rest. Completely forgotten the fine art of unhurried pace of life. We're too busy. That is why so widespread among the ruling us disease, neurasthenia, headaches, insomnia, neurosis heart, constipation, indigestion, etc. 

Peace of Soul is often entails diseases of the body, and if so, to treat one's body - not enough to be treated and spirit. 

By many this medicine, even arthritis and ulcers are a source of spiritual life and occur under the influence of emotions of fear, conscience, anger, jealousy, etc. We are not reflected on the pressure exerted on the man's life in big cities. She brings to the premature aging and weakness, turns into a nervous crippled, tired of life and death was terrified. Take a look at the passers-by in the street. Almost all of them are strained and his face painted with excitement, fear, anxiety or depression. They often speak with you, frown and shake their heads. They seem possessed. They irritate such trifles as a cigarette - the provisions are not in place, forgotten matches or red light. In their life there and the brink of joy, only the constant care and endless stimuli. 

Never underestimate the importance of calm and relaxation, everyone should be able to do it. Relaxation of the body has always played an important role in the exercises yoga. They understood that spiritual enlightenment can be achieved by man, whose mind is unbalanced, and muscles tense and rigid. For reflection, they need complete peace of mind. To do this they created a physical and mental exercises, which gradually calms and relaxes the muscles and brain. 

These exercises not only help people to own their mi thoughts and feelings, but also develop stiff joints and muscles. The continued application of these simple exercises will help you learn how to "spit" and ward off unpleasant thoughts in the same way as you extinguish the light when it bothers you. Yoga knows a number of poses that calm and soothe the impact on the brain. This is the "Lotus Pose," so it always take when they want to concentrate or think. Physical posture affects the mental state and vice versa - it is a fact ... By observing the various animals and their way of life, yoga found that tigers and panthers are most ability to relax. Observe the cat - a little tiger, as she stretches and yawns, as droops her body during the holidays. Try to raise her, she hangs lifelessly from his hands like a wet towel. If you're tired and want to relax, try to imitate the cat lay down and relaxed on the carpet (also on the couch, but on the floor better).

Breathing Exercises

1. Stand up straight, pull the hands forward. A deep breath and delay his hands apart and down several times. Hands deleted vigorously exhale mouth open. 

2. Stand up straight. Hands forward. Breath: the delay waving like a windmill. Vigorous exhale mouth open. 

3. Stand up straight. Get yourself a shoulder ends of his fingers. At a delay of inspiration to connect elbows to the chest and spreading out a few times. Vigorous exhale through the open mouth wide 

4.Vstat straight. Breathe three energetic steps. In the first third to pull out his hands, the second - in the side at shoulder level, at the third - up. With the strength to breathe out, open his mouth wide. 

5. Stand up straight. Breathe in, climb on their toes. Hold your breath, standing on tiptoe. Slow exhale through the nose, down on the heel. 

6. Stand up straight. Inspiratory rise on toes, exhale - squat. Then stand up.