Yoga for beginners : Part-2

We continue the story of asanas, which can carry people, just starting to practice yoga. All poses have an impact on the state of our body and mind, regardless of their complexity. 

Pose Corpse 

Corpse Pose or Savasana helps relieve stress and cope with insomnia, headaches easier. 

Lie on your back. Legs stretched out and slightly apart. Arms straight and well separated slightly to the side. Hands are looking up. The waist is pressed to the floor. Relax. Take a few deep breaths. 

Pose "Wide Step" 

This asana is good stretches and strengthens the leg muscles, develop flexibility and relieves stress. 

Let's start with posture "A dog with his head bowed." From this asana take a step forward with your right foot so that foot is caught between his palms. Lower your left knee on the floor. Make sure that the toes and lower leg were pinned to the floor. 

Slowly raise your body. At the same time dilute the hands to the sides and lift upward, so that his hands touched. Your hands should be parallel to the ears. 

Aspiratory rot back as far as you can. Take a few deep breaths. Then slowly return to starting position - "A dog with his head bowed. 

Tilt forward with your legs crossed 

Excellent posture for relaxation and meditation. Sit on the floor, legs crossed. Make 3 deep breaths and exhale. Uprights palm on the floor in front of him and gently lift the hips. Then lower them. For inspiration take a few steps forward with his hands so that the spin at the same time remained straight. Do not round your back. Make 3 deep breaths and exhale. Then, try to stretch them even further, keeping your back straight. Take 3 deep breaths and inhale. Then slowly return to starting position. 

Tilt forward with straight legs 

This is a more complicated position, and you need some time to achieve the flexibility to implement it. This asana stretches well back muscles, shoulders and feet, stimulates the abdominal organs, improves digestion, helps to cope with discomfort during menstruation; facilitates headaches, bad helps in treating insomnia, sinusitis, high blood pressure and infertility. In the ancient texts of this position is written, that it improves appetite, treats illness and promotes weight loss. 

Sit on the floor, legs stretched out before him, buttocks pressed against the floor. Beginners can advise beneath the priest rolled up towel. Raise your hands straight up so that the body makes an angle of 90 degrees. Then inhale slowly starts to tilt body forward until you have a 45 degree angle. Try to keep your back straight. Then grasp the big toes of the thumb and index fingers. On the inhale straighten your back; on the exhale bend your elbows. On the inhale bend forward as you can below. Once you hit the wall, touch his head down. Take 5 - 10 deep breaths. 

Direct lateral angle 

This asana stretches the good leg muscles, waist, chest, shoulders, back, makes the joints more mobile. Moreover, stimulates the abdominal organs. 

You can not do asanas headaches, high blood pressure and insomnia. 

There are two assumptions - "Pose Mountains" or "Pose Warrior II" . We suggest you start with "Poses Mountains. Aspiratory place feet slightly wider than shoulders. Raise your hands parallel to the floor and dilute to the side. Turn the left foot slightly inward, so that she looked to the right, the right foot and then expand outwards. Bend your right leg. Make sure the knee was on the same level with the foot. 

On the inhale, expand the body to the left and right hand uprites elbow in his right knee. The left hand is raised up. Palm facing the direction of the body. Then lower your right foot in front and uprights the floor. Feel the stretch your muscles. 

Once you get comfortable, can complicate the position. To do this, the left hand lower and set up behind his back, arrange the hand over the right thigh. Lift your right hand from the floor and clutched his left hand under the right foot. Take a few deep breaths. 

Then again uprites the floor with his right hand, left, lift up and slowly return to starting position. Repeat for other arm.

Yoga. Asanas for beginners

Sometimes, looking at the asanas, it becomes a little uncomfortable. Even difficult to imagine what you can create with your body. If you can not afford lessons with a trainer, then here are some tips from what asanas you'd better start.

Pose the Most

Pose the most "good help to relieve stress, stretches the back muscles, chest and neck, stimulates the abdominal organs and helps to eliminate foot fatigue, improves digestion. Well it helps with asthma, high blood pressure, sinusitis, and osteoporosis. A good exercise to improve muscle tone thighs and buttocks.

Lie on your back, bend your legs at the knees, feet pressed to the floor, his hands pull along the body, palm down. On the inhale lift your hips from the floor, hold hands and shoulders firmly against the floor. Lift the hips as possible. Hold this pose for 5 - 10 breaths.

The pose of "Camels"

Pose "Camel" helps relieve mild back pain, pain during menstruation, anxiety and stress. In addition, performing this asana, you have a muscle pull the front of the body, improve posture and work the abdominal organs, as well as energize.

Get on your knees, back straight, your knees should be directly under the hips, round toes. Hands on hips place, so that the fingers looked at the floor.

Then take a deep breathe and feel your ribs move upward, begin to deviate ago. Imagine that, between your legs and back is a big ball. Bending down, round the back. Slowly put his hands on the heel. Take 5 deep breaths, his head thrown back. Do not strain your muscles of the face and neck.

Aspiratory tighten all the muscles and return to the starting position.

Pose "Cats - Cows"

Pose "Cats - Cows" helps relieve stress, stretch the muscles of the body, well relieves stress from the spine, bad working out the muscles of the press.

Get on all fours. Brush directly under shoulders and knees under hips. Round the fingers and toes. Inspiratory rot back into the waist, lift the chest and tailbone, eyes directed forward, throw back his head is not necessary. On the exhale tighten muscles press and a rounded back. Make six repetitions at a slow pace.

Posture "chair"

This asana is good prevention flatfoot. Moreover, well-strengthens the muscles of the hips, buttocks, calves, back. This asana is not recommended for headaches, insomnia and low blood pressures.

Take a stance "Mountains" . On the inhale, lift your hands straight up and bend your knees so your thighs become parallel to the floor, well, or at least aspired to it. Take 10 deep breaths. Feel the burn your muscles.

Pose "Kid"

This is one of the easiest asanas. Nevertheless, she has several useful properties. Thus, this position is good stretches the muscles of the hips, buttocks back. Eases back pain, bad helps with menstrual pain.

It can not be made with the knee injury, diarrhea and pregnancy.

Get on your knees and lower your buttocks to your heels, put his hands on hips. On the inhale bend your body forward and touch the forehead of sex, straighten your arms and lower or front or along the body. Take 5 - 10 deep breaths.

Buddha Konasana

Roughly translated it means "Linked corner, but you can meet even the name" Butterfly pose. It is believed that this is one of the main seating asana yoga. It has a wide range of impacts:

1. Stimulates the internal organs of the abdominal cavity.

2. Improves the functioning of the heart and blood circulation in general.

3. Stretches the muscles of the legs.

4. Relieves depression and stress.

5. Helps to cope with menstrual pain.

6. Perform well as prevention and additions to the treatment: flat feet, asthma, high blood pressure, infertility.

7. It is believed that by performing this asana during pregnancy can ease childbirth.

8. Ancient believed that this position is able to destroy any disease and get rid of fatigue.

That's what a good asana. Sit on the floor, feet come in contact with each other. Grasp the big toes with three fingers of the hand: a big, index and middle. Move the foot as close to the groin. Try to squeeze the thigh to the floor. Keep your back straight. Slowly lean forward and touch the forehead of sex. Make sure that as you lean forward, his back was straight. Take 5 deep breaths.

Pose Cobra

Performing this asana regularly, you'll improve your posture, strengthen the muscles of the buttocks. In addition, it stimulates the internal organs of the abdominal cavity, has a beneficial effect on the heart and lungs.

Ancient texts say that the posture of Cobra eliminates the disease and increases the tone.

You can not do asanas in pregnancy, headaches and back injury.

Lay on your stomach. Uprites palms on the floor in line with the chest. On the inhale slowly begins to detach from the floor: the head, chest and ribs. Rot as much as you can. Take 5 - 10 deep breaths. To the floor.

Performing any asana, remember that you always need to listen to your body. Do not hurry. After all, yoga - not competition, but the opportunity to open a something new. You can hold a pose for as long as you want. After all, some asanas you will enjoy more than others and perhaps will want to stay in them longer.

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.