Courage before an exam-Yoga

 Triangle Pose. Astraddle and spreading his hands apart, repel the base of the thumb of the right ankle and pull up the left as if you want to get to the ceiling.  The lower part of your body forms a triangle torso is parallel to the floor and your head looking up.  At the same time allot both shoulder blades back and point to the waist.  Your chest is expanded at the same time.  Repeat in opposite direction.  Treguolnika posture eliminates the fear, determination and brings peace of mind.

First Warrior Pose has the same effect.  To accept this position, you must first get up in Tadasanu, posture Mountains: Stand straight, arms down along the hips, feet shoulder width apart, weight evenly distributed on both feet.  Tadasany of inspiratory jump place feet at a distance of 120-130 cm and stretch your arms at the sides so that they were on a level with his shoulders.  Then rotate the palms up, raise your hands and palms together. 

Yoga and acrobatics

A mix of yoga, acrobatics, yoga, and the pair of Thai massage.  That is, the usual practice asanas - to warm up, asanas together - for the furtherance of the body, the elements of massage, which helps to remove the clips in the body, and then performed a beautiful complex exercise - and it's just flying!  Captures the spirit of what makes "impossible."

- Who invented the technique long does it exist?

- Akroyogu The Americans - Jason Nimer acrobat and dancer yoga Jenny Sauer-Klein.  They met in Los Angeles in 2003 and tried to do acrobatics in a pair of yoga techniques and applications.  It turns out there are enormous advantages and for the practice of hatha yoga and acrobatics.  The body develops faster and safer because there is always a support partner.  From the perspective of yoga, through the development of trust, care: a partner, a man learns to love other people and overcome fears.

11 most bizarre yoga exercises

Sometimes, the supply manager of yoga is rough laughter, and already it makes you feel better students, "whistle", "porychat", "butt breath", "to lengthen the heel ..."  That just do not have to do in the classroom!  We have compiled the 11 most ridiculous of yoga exercises, and you keep a list!

Posture of a lion. If you want to have fun at the glory, follow her in a circle.  Sitting on her knees and heels, crossing his legs, put his hands on his knees, spreading her fingers like claws.  Back - pull, chest - the wheel, take a deep breath ... then, keep your chin podyaremnoy depression, stick out your tongue as far as possible, vypuchte eyes, flattened to the brow and exhale loudly for a long time! 

Yoga for a beautiful figure

Yoga and do yoga for a beautiful shape preferably daily for 1 hour. If you can not do it every day, it is necessary to conduct classes at least three times a week. Operates on the principle: the best part, but a little than a lot, but rarely.

For greater efficiency to both change their daily routine to studies became a part of your life rhythm. Therefore it is desirable to train at the same time. For beginners, it is better to do in the evenings, when the muscles are "mashed".

Pay attention to your diet while doing yoga for a beautiful figure. You can either have a square meal for 3-4 hours, or a snack for 1,5-2 hours before class. After a workout you can eat in half an hour. You do not have to fear that you will get better, because even the simplest exercises in yoga require a very large amount of energy. You can drink just before the yoga for a beautiful shape, or after them, but not during exercise. Before training to be taken warm or cool shower, but be careful that no water was very hot, or vice versa, the ice.

The Hatha Yoga

The direction, the most widely spread in the west. The name is formed by two roots of "ha" - "sun" and "tha" - "Moon", which indicates a desire for balance between effort and relaxation, energy and consciousness, the masculine and feminine. Word as a whole can be literally translated as "strength" or "force". In this case, it all starts with the serious work with the body. In a lazy man, nearly every one of us, at this point it may be a reasonable question: why "karyachitsya 'up a sweat when you can just sit under a tree and think of something beautiful or smart read books in anticipation of enlightenment. Alas, all is not so simple. Try it yourself and you'll see for yourself. First of all, you do not get long to sit in one position, the body soon zanoet and zatechet. Secondly, the mind, too, refuses to obey and you will think about what it wants, in other words randomly jump from one topic to another. On closer examination, to cope with the body will be somewhat easier than with the mind, although this will require a systematic effort. In principle, it is quite logical: if you do not own something that you can see and touch, how can subdue something intangible and elusive? In addition, one of the fundamental esoteric principles states: both inside and outside, that is, by acting on the body, we simultaneously has an impact on consciousness, which will gradually change along with the physical body.

Yoga - Find your happy medium.

In Buddhism, the application of theoretical concepts into practice is called the Way.

I want to start a discussion with the practice long ago I heard stories about the man who in his youth was an outstanding swimmer and in old age began to look for themselves the same exciting experience, how in his youth he had to swim. He decided to become a monk, thinking that subdue the wave of his mind as a young man conquered the ocean waves. He found a teacher, which have respect, took the vows and began to practice what it taught him a spiritual mentor. As often happens, meditation was not given to him easily, and he went for advice to the teacher. Wanting to watch him practice, the teacher invited the student to sit and meditate. Few watch, he noticed that an elderly swimmer tries too hard and asked him to relax. But it turned out that the swimmer was difficult to perform even this simple instruction. When he tried to relax his mind and body are inactive settled. If he tried to concentrate his mind and body were too tense.

Targeted construction of yoga classes

Yoga classes last one hour and consist of physical exercises, breathing exercises and relaxation. It begins with physical exercises that help strengthen the muscles, the blood- and improving energy flow and flexibility to move. The specific yoga postures or asanas to, this will also be discussed. Some asanas have the name of an animal, such as 'the Camel', bearing in stooped posture of the body stretches, or "Cat", which backs practiced. Other asanas, the name of an object, such as "Candle" and "The Triangle.

The physical exercises are standing; sitting and lying out and are suitable for everyone. Everything is in a quiet way, where you learn to listen to the signals the body emits. Stress disappears because you no longer have to perform the exercises and tunes in your own abilities.

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 practice and health and beauty

In the yoga participants in such a sentence: "Yoga is from the inside out, thorough, healthy beauty, beauty salons practicing yoga the number of people to less and less." 

Indeed, the yoga practice is a kind of healthy, inner beauty, beauty care with a variety of external effects can not be replaced. 

First of all, people practice yoga peace of mind, the saying goes, "phase from the Heart," peace of mind can lead to facial expressions of Roumei reflect an inner beauty. When a person peace of mind, they will not for the trivia anxiety, get angry, and then the face of small acne ah, the skin dark and other issues will be reduced. 

Second, the yoga abdominal breathing can be massage, exercise, nourish internal organs, so that the woman's uterus, ovaries and other sexual organs receive adequate nutrition, aging, women, the body to maintain a considerable level of estrogen secretion, we all know, ovarian secretion of Estrogen is a source of female youth. Adequately nourished, healthy women with ovarian can make the skin delicate, red, shiny, beautiful lines, posture, and this is where beauty can not be done. Similarly, for men, also make him a healthy skin and healthy and full of vigor. 

In addition, many of the yoga posture law actions, such as "triangular stretch-type" and so can promote blood flow to the face, nourishing facial skin, such as "beam feet" and so can promote pelvis nourish the blood within the uterus, ovaries and other organs, therefore, yoga posture law practice is a healthy way of beauty is not surprising. 

Finally, yoga sitting position and various stretching movements massage and nourish the human body can be located in the groin (thigh) and the axillaries lymph nodes, thereby enhancing lymphatic drainage features, speed up the toxins, waste, exclusion, beauty cosmetic results It goes without saying. 

To sum up, the real and lasting beauty of yoga practice has become a real harvest.

SPA internally and externally to a woman's beauty fitness yoga

Women increased with age, ovarian function begins to fail, resulting in atrophy, reduction in the level of estrogen secretion, color dull, gradually lost its former youthful glory, causing temperament, emotions, appearance, psychological, etc. fluctuations. With the shrinkage of the ovaries of women accelerated the severe loss of ovarian function, women's self-resistance and the risk of ovarian itself has been substantially improved the prevention of women's diseases is imminent. 
Some people have likened women have two gardens: Garden appearance - face, Secret Garden - ovaries. Women's desire to garden flowering season and look forward to the flowering season undefeated, more the pursuit of eternal preservation. However, some women are emerging issues such as: skin problems keep; menstrual disorders, gynecological lot of problems; body deformation curves, local fat accumulation; volatile mood, mental state of poor sleep quality is low, such as hot flushes and night sweats weakness worries and so on. 
Beginning as early as possible the maintenance themselves, good for women's health, maintenance, many ways, how to maximize the maintenance of effect, is relentless pursuit of women, Sau Yan international female nurse give us the best way to introduce a set of -- internally and externally. 
From the inside, in recent years the popular yoga fitness is a very good choice. Those who practice yoga training through a special action, accompanied by special breathing patterns, in the spirit of the adjustment of active support, you can clear the body organs of blood circulation, adjust the hormone secretion, irregular menstruation, tubal block-up, post-partum vaginal relaxation, pelvic inflammatory disease so have a good effect. At the same time, it can enhance the body's kidney function, restore women's lost due to miscarriage or after production of "vital energy" so that women from the inside while the field distribution of a youthful atmosphere, anti-aging. Now have a growing number of women practitioners in this maintenance themselves, tasted the benefits of yoga. 
Since, it now launched "ovarian maintenance" services, it will gently massage oil on the abdomen, so that essential oils penetrate into the ovary through the skin capillaries as a way to delay premature ovarian failure, adjust the menstrual cycle, improve sleep quality, but also wipe out Female facial pigmentation, acne, makes the skin delicate, look younger. 
Changes in living conditions, so that women have more opportunities to care for their condition, women's physical structure determines a woman more likely than men grow old, while the appearance is beautiful and everlasting pursuit of women, ancient poem talented woman Zhuo Wenham Yan " April loquat Huang I did not want to see in the mirror mind disorder ", appearance is always women, are most concerned about. Modern society, women have more opportunities for face of permanent, saying: "There is books aroma from China," a woman's beauty can also be internally and externally.

Power yoga beautiful extension of the skin

Yoga, is definitely modern ease body and mind, the best way to pacify the tense soul, while the skin with the combination of yoga unlimited extension of the power of beauty to help your skin cells, adjusted to the most natural and most healthy state, creating the perfect. 

The busy times, visible and invisible pressures, such as the accompanying video, whether it is suffering from heart or the skin are destroyed, the saying goes, "skin is the best response to the soul," more and more people spend more and more energy to concern itself, The best way to find a soul and skin to adjust to the perfect state. 

Skin Yoga first type - the interest rate adjustment 

                                                                         HOW TO DO

Yoga is a combination of skin and skin cells, Jinxing, as elements of the Resurrection, when your soul into the peaceful state of the environment, the mood immediately calm down, relax and happy feeling wells up, inner "self" has presented the confidence and satisfaction, while the confidence and satisfaction is a powerful driving force for the vitality of the skin glow and will therefore be adjusted to best flavor is to obtain a first step towards beautiful skin. 

Let them stay with you for 

Music - listen to the power from the notes 

There is a very interesting argument, saying that the ancients would "listen" so the word design, wish to convey is the need to listen to "14 hearts with an ear", and did not use the heart and ears, is not enough to "listen" . Hear the beautiful melody, can not hear the melody more beautiful, when the music notes passed through the inner ear, bring out the best soul voice, and that is music to our strength. Relaxation for your skin well prepared for his body in a slow and melodious music, will concentrate the mind to the ear, heart rhythm will automatically adjust the pulse of rhythm to the skin directly into the bottom, activating cells, kinetic energy, activation, repair damaged and aging cells, so that the skin to restore luster to the music. 

Aroma - the natural meditation in Jinxing 

Aroma itself is a pleasant experience, will be essential oils used in a variety of purposes, to help the body to restore inner balance and reconcile, while improving the skin condition. From the moment we breathe the aroma, the divine essence of the plant began to rest up our bodies and minds. Experience the natural aroma from the plants there are a variety of ways, including Aromatherapy and inhalation is considered to ease the nerves of the most effective way to adjust the flavor. 

How to do 

Inhalation: In a Xiao pen added to the water and juniper essential oils essential oils drop of milk, mix thoroughly and then immersed in the water absorption of thin cloth in water, wring dry Fuyu forehead and cover the eyes, lie down and relax, from a few to 8, slow deep breathing suspend the breath and count to four, from a few to 6, will air from the mouth Tu Jin. Repeat five times, so that beneath pure mind, heart rhythm steady, maintaining physical and mental best. 

Aroma Law: Aromatherapy method cans not only conditioning the skin to ease the pressure, while fragrance can make at home full of flowers and fragrance powder, enjoying the forest air bath. But we know that a different fragrance oils is a step with the efficacy. Bergamot can soothe anxiety, refreshing, fresh, so feel cheerful at the same time has a calming effect. Magnolia essential oils can promote blood circulation, smooth pores, shiny skin, people calmly. As a beginner for the lavender, sweet orange essential oil, rose oil is a good choice. 

Bath Method: Bath is a good way to renewal and the body to help rule out the skin and body waste, easy access to an easy. You can trickle-down bathtub 8-10 drops of lavender essential oil, essential oils evenly into the water, let the body fully immersed in water, essential oils through the pores of the essence of ingredients deeply into the skin deep, while the hot water temperature can stimulate cell regeneration is more conducive to in the absorption, reduce physical and mental stress. 

Candlelight - the warmth of light and shadow power 

The face of life stress and social competition, you might say human cold, warm feeling less and less. Is time to turn off all the lights, the midpoint on a few lights in the dark candles, orange-red candle in the dark will make you feel a strong inner sense of warmth and happiness. Psychologists through the study found that a sense of feeling of warmth and happiness will help the body to relieve pain, regulate immunity, while maintaining mental and physical balance and harmony is the best way to guarantee healthy beauty. 

Skin Yoga second type - Detox 

The essence of yoga is breathing Dafa, in a call a smoke, the stretch the body, stimulate and sustain qualitative. In fact, your skin also needs "breathing meditation", emit toxins, purify the skin, make it transparent, Hydra, just like new. 

Detoxification, detoxification, most important 

Deterioration in the external environment makes the body's natural detoxification enzyme system is unable to work, another as overwork, mental stress and lifestyle is not normal, unbalanced diet can cause cells to produce more waste, so that the cycle of dermal tissue fluid occurs barriers, break between the dermis and epidermis of nutrition delivery. Epidermal cells can not be absorbed into the gas and the required nutrients, they will lose their vitality and regenerative capacity, the skin will appear dull, dull even gradually loses its elasticity. 

When the skin appears abnormal situation of the above, usually would "strengthen the moisture" as the focus of care. Now, however, skin, scientists found that simply is not enough moisture to the skin, the skin like a dirty pool, if not first filtered into the clear water on again and again to show up is still bleak opaque skin. Filter that is to help the skin detoxification, detoxification as a skin care should be paramount. 

Step1: Exfoliates 

The thick horny skin is caused by the direct cause of the bleak; some products are "the first time paint on an effective" feeling, in fact, because that contains exfoliating ingredients to make skin texture immediately apparent and transparent. Critique, SK-II Skin brands such as water (god of water) have a slight exfoliating ingredients can use every day, it will not hurt the skin. 

Step2: to promote micro-circulation 

If the skin viability is insufficient to absorb nutrients from the skin-care products, with even the best skin care products is nothing but a psychological comfort. Have therefore chosen to have the activation of skin cells, promote skin metabolism and microcirculation of the skin care products at the same time with appropriate massage techniques, maintenance of effect can be achieved without straw. 

Step3: supplemental oxygen 

The external environment in the waste, if too many accumulate in the skin's dermal layer, can lead to damaged lymphatic circulation, poor skin microcirculation, supply oxygen and Oxygen shortage of cells, culminating in the loss of vitality of the skin to become dry and An Huang. Many brands have chosen as the essence of green tea antioxidant ingredients to achieve the effect; studies have shown that green tea extract has strong antioxidant effects that can resist the external environment on the skin damage. 

Detoxification TIPS: anytime, anywhere row detoxification 

Simple and easy to wash your face detoxification: First wash your face with warm water, then washed with cold water for 30 seconds, and then warm water, and then cold water. Alternating hot and cold wash method, can promote blood circulation, is also a little know-how to promote detoxification. 

Bath Salt filtering skin toxins: bath salts bath once popular in Japan, not only has magic slimming effect, but also have a good detoxification effect. Sustainable use of natural coarse salt baths, in conjunction with massage skin, skin cells, help to promote circulation and metabolism, speed up the body of waste excreted. 

Self-Lymphatic Massage: The Lymphatic more under the arms, collarbone, face and ears at the junction of focus, starting with the nose slowly and deeply massage on both sides until the ears, and finally from the forehead along the face side of the slow - slow to clavicle to complete the face of detoxification. Remember, we must push down the texture of skin, three times a week, in the face after each cleansing, getting the make-up water and then carry out detoxification products. Do not any moisture in the coated product is not the case of press, so as not to harm the skin. 

Conditioning work and rest habits: for accustomed to the modern night life, in order to change their lives overnight on the rest really is not easy, but the lack of regular sleep, irregular eating will naturally damage the skin, leading to premature skin aging, so in order to Beautiful skin, timely adjustment of work and rest time, to develop good sleep habits, but the natural recipe for skin beauty. 

To eat "out" toxins 

Eating fungi: fungi, especially mushrooms and black fungus, there are cleaning the blood and detoxification functions. 

Drink fresh juice: eat fresh vegetables. Fresh fruits and vegetables without cooking stir-leaf is the body's "clean agent", to remove the body of toxins and waste accumulation. 

Drink beans soup: bean soup helps the body excrete a variety of toxic, promoting metabolism within the organism. 

Eat vitamins: eat foods containing a variety of vitamins can absorb oils and fats, but also can prevent the body produces cancer-causing substances, at the same time, vitamin can promote food quickly excreted through the intestinal tract. 


The third type skin Yoga - Massage 
KEYWORDS 

The third type skin Yoga - Massage 

The body through yoga stretching exercises to purify body and mind, drawing forth the spirit of purpose, although the skin of your face is no way the same as the physical extension, but through massage can achieve the same effect, in the fingertip gently jump between, so you the skin to be completely relaxation and ease. Massage, skin soft, pores open, when to use make-up water and nutrients before they can fully penetrate inside the skin. Simple massage techniques you can easily get to his own at home do not necessarily go to beauty salons to be completed, the following are some of his own at home can do massage on the way, if sustained, means properly, the next one Refreshing beauty is you no doubt. 

Nourishing Massage Cream: multi-compound contains a unique formula; you can remove horny skin and dead skin, clean skin. Essence and a variety of vitamins ingredients, in easing the skin while helping to activate the skin cells, enhance blood circulation, so that the skin is more Bach. 

Clean Type massage cream: You can clean pores, soften dirt horny metabolism and promote lymphatic drainage. The first type of massage cream heavy security, plus much without the active ingredient, suitable to clean pores, improve the skin are. 

Mask Massage Cream: Mask Massage Cream Massage mask generally refers to sand and "sauna-type" mask. Sand-type massage mask like scrub, of course, it is not ordinary scrub less coarse, small sand were removed from the mask in a thick paste, the ensure that the massage can mask the skin and the air layer formed between the isolated intact. "Sauna-type" mask, through the "thermal effect of + facial massage", so that the same skin as the washed steam bath Relax, coupled with increased thermal massage will help the rapid penetration of active ingredients. 

Massage Key Words: 

Key words 1: intensity 

Here the "degree" and refers to the intensity and speed. Gentle strength in order to have the desired effect; do not casually battle fingers, coarse skin Lula pulled, with the middle finger and ring finger with the most appropriate. Massage to have a certain sense of rhythm, speed should not be too fast or too slowly, quietly listening to his heartbeat, the best in line with the rate of heart beat. 

Keywords 2: Time 

Massage time is too long or too short are not desirable, we must regard the nature of the skin, condition and age to determine. In general, oily skin massage time can be longer, weekly massage 15 - 20 minutes; dry skin is shorter week, 5 - 10 minutes; neutral skin every 10 - 15 minutes; sensitive skin up to 5 minutes, or more seriously, can not massage. In addition, women under the age of 25 due to skin elasticity and metabolism better massage per week 5 - 10 minutes is enough. 

Keywords 3: Direction 

A good grasp of the direction is actually very simple and muscles towards convergence, the key is to make the skin and muscle with the movement, feel that they are incorporated as a whole. Remember that a little trick to keep your fingers at right angles to the movements and wrinkles. Because wrinkles with the muscle at right angles to the direction are, so the finger at right angles to the movements and wrinkles, that is, conform to the direction of the muscle.

Yoga Facial cosmetic surgery

Yoga has now become the city's most fashionable fitness is one, almost all white-collar sisters attend all know the benefits of yoga, it can help us achieve the "body, mind, and spirit" and comprehensive practice. Yoga exercises can not only improve heart and lung function, reduce cholesterol levels; to stimulate blood circulation and metabolism, help to discharge toxins, regulating the endocrine system, cultivate a balanced concentration, but also to maintain youthful beauty, so that accumulation of fat burning, enhance the body The flexibility, improve muscle strength, improve the body curve, while in strengthening the immune function to relieve the pressure to achieve physical and mental health realm. 

Since the last century 40's, yoga pass the United States Hollywood, became the star to maintain youthful beauty of the East Totaled surgery. As the film's rapid promotion and popularization of yoga quickly spread throughout the whole world. Even the international superstar Madonna is also through yoga to maintain a youthful appearance and vitality. Yoga Beauty Totaled surgery is indeed a well-deserved reputation, in fact, yoga has long had a saying: When did you start practicing yoga, your age will remain in that time! While this is Wucongkaozheng, but if you keep practicing yoga for more than six months, people will create a noticeable appearance of inner psychological and physiological changes, usually more than the actual age or younger 4-6 years of age peers, or even some more. 

Yoga beauty cosmetology many ways, such as reasonable and a healthy yoga diet can also ensure that the blood cleans and health. Proper conduct of the clean intestines and begun Fasting practice can achieve the purpose of cleansing the body. If combined with yoga breathing meditation and yoga posture method of training, all will have a multiplier of the special effects. What are the reasons for yoga to achieve such a strange effect? Its root principle of yoga is to rely on our own forces from the inside out to improve the conditioning. Our problem is that the skin reflects the situation within the body, endocrine disorder leading to skin prone to acne, acne, etc. the main reason. Do not clean the blood stain easily lead to the face there; blood running impeded has been expressed in looking bleak, dull. 

Yoga practice law in the first practice starting from the start position to the center of the body's spine exercise can promote digestion and absorption functions of regulation to speed up the body of toxins to exclude the nerve center of balance of the human endocrine system and thus. Postural training can be fresh blood diversion to the face, the promotion of blood on the skin nourished. In addition, yoga training is a higher interest rate adjustment of a method, which can make blood flow more smooth, the body becomes cleaner, let's face filled with luster, and further to reach Paiduyangyan effect.

Yoga: a woman from the beautiful

Perhaps you have heard too many stories about the magic of yoga, it can really enhance your physique while relaxing. Is divided into yoga as hatha, jnana, raja, and bhakti many different forms, but the yoga instructor who will usually recommend astanga - a kind of dedicated to strengthening and maintaining the physical shape of yoga for you. 

Effect: Australia's astanga yoga expert Lizilake written in her "magic of yoga," a book that yoga can re-adjust your bodily functions, so that muscle and bone are thoroughly balanced relaxation, the nervous tension can also be to be healed. By attend yoga, you will receive an extraordinary physical strength, flexibility and patience; get unexpected physical and mental relaxation. 

Experts suggest: "astanga like a spiritual preparation," Lack said, "Through it, you can get rid of the past tense impatience to get spiritual stretch and focused. We pass this way to awaken our own body awareness, so training process should pay close attention to every step of the body's subtle changes of feeling and breathing. " 

Recommendation: Fitness: Yoga Practice Note prior to 

Specific approach: The best way to practice yoga is to participate in yoga training. You can wear any make you feel that we can stretch the limbs sports apparel and flexible. To find a partner with the best practice, and some venues also offer affordable prices Peilian members. Post a classified ad to find a newspaper, looking away from home or office location of more recent or traffic is relatively easy yoga training classes, call consult. Normally this training can free trial of first class, so you can begin. If you want to practice their own home can go to the bookstore look for the yoga instructional video or video dispatch, buying back their own learning, or log on to the internet to find some useful information about yoga and read. 

Yoga, achievements beautiful woman Nobody 

Stand at attention, a big step forward right leg, left foot turn 45 ゜, lifted his right leg, right knee and right toe in a line on the right thigh, and parallel to the ground. To maintain an appropriate degree of tension and enhance the physical sense, arm stretch to shoulder level. Staring right hand fingers at the same time take a deep breath. To maintain this position for a while, then change to one leg, repeat several times. 

Targeted areas: the buttocks, thighs, legs, arms and shoulders 

Special shape: Raise the chest and hip muscles, increase flexibility, an open back. 

a: Stand up straight, left foot step forward one step, and then left leg, under pressure, means the right foot forward, feet flat on the ground, his hands clasped together in the chest. Pressure buttocks, so that the left thigh and on the ground into a parallel line, pay attention to maintaining balance and posture to keep this a moment. 

b: Then, the body Wang Zuoce tilt, twist waist, face turn, so that the rear right arm leaning on the left lateral knee, left arm outside the Alice, hands clasped together to force the chest muscles to be tense. Persist in a moment, and then replaced with right leg, repeat a, b of the movement to minimize shake.

Five reasons of causing pain

Patanjali lists five reasons citta Vritti, causing pain (flare), namely: 

1. Avidya (ignorance or lack thereof); 
2. Asmita (sense of individuality, isolating human and distinguishes him from the group. It is a physical, mental, intellectual or emotional); 
3. Para (affection or passion); 
4. Dvesha (dislike or disgust); 
5. Abhinivesha (zest for life, the instinctive attachment to the earthly life and carnal pleasures, fear of being cut off from their death). 

These reasons are suffering in the depths of the mind Sadhakas (worshiper, seeker of truth). They are like icebergs of the polar seas, in which visible only the upper part. They must be hard to control and eradicate, otherwise the rest will not. Yogi learns to forget the past and not worry about the future. He lives in an eternal present. 

As the breeze stirs the surface of the lake, distorting the image reflected in it, and citta Vritti violate the peace of mind. Still waters of the lake reflect the beauty around him. When the mind is stopped, it reflects the beauty Ya Yogi stops your mind with constant diligence and release from desire. Eight stages of Yoga teach him how to achieve this. 

While the Shiva Samhita and Hatha Yoga Pradipika referred to the possible timing of success, Patanjali never defines how much time is required that the individual soul has achieved unity with the Divine Universal Soul. He said that the mind makes a serene and calm Abhyasa (incessant and persistent practice) and Vairagya (freedom from desires). Abhyasa he defines as a long sustained effort, carried out with devotion, which creates a strong foundation. 

Coordinating and focusing his body, senses, mind, reason, and I, a man reaches the awards - inner peace - and has the desire to connect his soul with the Creator. The main adventure in life - this is his return to the Creator. 

To achieve the goal, he needs a well-developed and functioning coordinating body, senses, mind, intellect and Y. If his efforts are not coordinated, a person will fail. In the third chapter (the Valley) the first part of "Katha Upanishad" God of death Yama explains that yoga Nachiketa seeker of truth, telling a parable about a man on a chariot. 

"Know the Atman (I) as the Lord in a chariot, the mind - as the charioteer and the mind - as the reins. Feelings, they say it's horses, and the object of their desires-pasture. Wise men call I am in unity with the senses and mind Bhoktrom (those who enjoys). Unable to discern never would rule over his mind, his feelings like a skittish horse. Able to distinguish always controls his mind, his feelings are like an obedient horse. Unable to discern become careless, even the unclean, and he does not reach the goal, passing from one body to another. ability to discern is attentive and always pure, he reaches the goal and is born again. The man who is able to discern charioteer, ruling the mind reaches the end of the road - the supreme abode of eternal Spirit. 

The Science of Yoga

The science of yoga is always devoted to the physical, mental and spiritual health of humanity. For a long time but people have misunderstood the east and west yoga as a science of the occult, mysticism, the black magic, witchcraft, and many have assigned it to the religious dimension of life. Because of this erroneous interpretation Yoga remained outside the realm of scientific research and investigation and could not be integrated into the mainstream of human life. 

Over the past hundred and fifty years is the human being physically, mentally and emotionally from the healthy and stable track, get out of balance. As a result, he learned the narrowness and ignorance, both of his utter dependence on further discoveries of medical science as its own. Now he has begun to look for a science that can give him at various stages of his life, health, serenity and inner harmony. 

The World Health Organization knows the importance of the spiritual side of man, when health as "physical, mental, emotional, moral and spiritual well-being" defined. 

For humanity Yoga is not new, it existed in all ages. But there were phases in which this science fell into oblivion. In India, however, the universal science of yoga was even during the dark period that raises the most degenerate spiritual traditions protected, and preserved. 

In this century, the yoga again came out of India to alleviate the suffering of mankind. It was revived by virtue of the intense effort and compassion of the yogis and sanyasis of India as the science of spirituality and integral personality development. The yogic science is freed from the grip of religious dogma and is now recognized throughout the world as an independent science. It serves the health of all humanity, not just one specific religion or nation. 

The traditional meaning of the word yoga is "union", the Union of jivatma or the individual soul with Paramatma, the cosmic soul. Yoga means the spiritual science that leads to the recognition and realization of this association. But in practical concrete context is yoga science, which leads to a balanced, harmonious and integral personal growth. 

There is no aspect of human existence or human assets that are not covered are the yogic science. Yoga is a science of "self-culture" and the "self-development." With the help of various systematic techniques and disciplines that are applied to physical, mental and emotional level, does yoga in all areas of our being - whether gross, subtle or causal - a harmonious balance. 

In the Bhagavad Gita, Krishna explains to Arjuna: ... samatvam yoga uchyate - "... balance, balance and harmony in every situation, whether favorable or unfavorable, this is known as yoga." Yoga also presents itself as the science of right living and points the way to fulfill the higher purpose of life, which can only be done through the acquisition of perfection in progressive steps. Shortly summed - Yoga is the science that helps us to consciously perceive the true life, and guarantees to us at all levels of health. 

It creates a harmonious balance, inwardly and outwardly, so that we can remain indifferent to all the highs and lows of life with praise and insult, as if success and failure in all our actions and efforts to attain perfection. 

The types of yoga 
As a yoga class is comprised of various types, such as Raja Yoga, Karma Yoga, Bhakti Yoga, Hatha Yoga, Kundalini Yoga, Jnana Yoga, Mantra Yoga and Laya Yoga, etc. Each variant has a special instrument to physical, mental, emotional and psychological disciplines and methods , intended to transport the aspirants to the higher realms of consciousness, the existence and perfection. Yoga as a unification of the individual soul with the Paramatma is the end, and yoga as a method of discipline and practice is also the means to achieve this highest purpose of human existence. 

The size of the Indian spiritual tradition - it is seen as a tradition of Sanatan Dharma - is based on the fact that it accepts all aspects of life and abilities of the person as they are all for individual growth, in favor of harmony and fulfillment can be used. The tradition deals with the "four goals" of life - artha, kama, dharma and moksha. 

Artha and Kama, the physical, biological and emotional needs, therefore, are not vulgar or dirty, but form the first stages of the spiritual ladder. To ascend on the spiritual path to higher levels, one must first meet the basic needs because they carry the life of every person has a great influence. However, should the sense of the respective rights and obligations of all such efforts are in the background. 

Even the human life process was divided into four stages or ashramas, namely brahmacharya (life of the child, pupil, student), grihashta (Life of 'householder'), vanaprashta (retired life for the purpose of contemplation) and sannyasa (renunciation of life, alone devoted to the spiritual realization). In this way, every single aspect of life was observed and fully integrated. 

In addition, characterized the numerous spiritual traditions and methods of practice by a sound logic, and offer a very practical approach to life. Every individual has a singular character and temperament respective stands on specific developmental stage, and shows an appropriate level of understanding. Just as a single medicine, the various diseases afflicting humanity can not heal, can be a single yogic technique does not apply at all spiritual aspirants. 

Therefore developed a large number of yoga techniques and traditions. Treated, for example, Hatha Yoga involves the body as a "clay pot" that was not fertiggebrannt by the potter, but physical, sensory, mental, emotional, intellectual and egocentric systems. Similar to the unfired clay pot in the first heat and fire to burn must require the psycho-physiological nature of a man of "burning" in the fire of yoga, so that it can develop themselves spiritually. 

The hatha yoga tradition, therefore, is based on body-related method. The body is the medium that requires for example cleaning and reinforcement through shatkarmas and asana, the lightness, freedom from illness and patience through the practice of pranayama and pratyahara, the stability of mind and emotions through the practice of mudras, and bandhas dharana. Only under such conditions, the higher achievement - thanks to the acquired balance between solar and lunar energies in the body - is possible. 

The philosophy of yoga 
The philosophy behind yoga is generally coincides with that of the real Raja Yoga and is based on the Yoga Sutras of Maharshi Patanjali. Together with the Sankhya philosophy of Raja Yoga is an eternal, omnipresent, plotless Prakriti principle (manifested and non-manifested in nature) and a variety of ubiquitous consciousness Purusas (monads of pure consciousness). Yoga accepts another, a third principle, namely) Ishvara (God. The contact between Purusha (s) and Prakriti latter can manifest their multiple effects. The Purusha experiences - thanks aviveka (lack of distinction) - that he is an individual person, because he identifies with prakriti and its various modes. 

Raja Yoga is now offering a way out of this Purusha, the concatenation. Therefore, it is also this yoga as a practical path to liberation rather than as a philosophical excursion into the realms of the spirit. He treats the so-called eightfold path, the "eight limbs" are scientifically described this as the natural steps of the ladder, which makes the people come from his human to the true divine nature. The coarse and fine ties that will bind to Prakriti Purusha intersected. 

After all the bonds have fallen enjoys the liberated purusha its independence (kaivalya or moksha). This is the goal of Raja Yoga. The "eight limbs" will be briefly presented: 
The 8 limbs of Raja Yoga 
 
Yama: In the form of ahimsa (nonviolence), satya (truthfulness), Asteya () non-stealing, Brahmacharya (living in harmony with the higher consciousness) and Aparigraha (is) without possessiveness yama, the social code of conduct, the acts against fellow human beings controls. 

Niyama:) By shaucha (cleanliness and purity, Santosha (contentment), tapas () voluntary privation, want) Svadhyaya (analysis of the self, understanding one's own nature) and Ishvara Pranidhana (Selbstergebung before God, discipline, culture of the self, nature , strong will and faith in God to be developed. 

Asana: Asana positions intended reasonable, balanced and harmonious functioning of bodily organs and systems under all conditions. They also help eliminate the gross energy blockages and to perceive the subtle aspects of the body. In the form of meditation asana position forms the basis for the grandiose building of the Antaranga sadhana (the inward disciplines of Dharana, dhyana and samadhi). 

Pranayama breathing technique and reorganized This harmonizes the body's energy by cleaning the energy channels and the obstacles is removed, then the whole system energized and to exercise adequate control over the subtle pranic body-helps. It is this control allows the control of desires and the Vrittis (shapes and forms of the mind and the imagination), the chains of Prakriti Purusha. 

Pratyahara: This technique shows us how we should withdraw the senses from sense objects. A retreat, which clarifies the perception of the inner world of the spiritual dimension of emotions and the psyche and intensified. 

Dharana: focus on the technology, the mind for a long time to a point, it helps to internalize the perception and to draw energy from our inner being. It also supports the development of willpower and inner strength the face of difficult life situations. 

Dhyana: Will dharana a continuous and uninterrupted process and the perception does not differ more from their point of concentration, it is called dhyana or meditation. It brings the aspirant closer to his inner being - the source of peace, joy, knowledge and wisdom. 

Samadhi: The dissolution of mind, intellect and ego in the cosmic consciousness in which peace, happiness, harmony and light will ever know - this is samadhi. Here Purusha experiences its own true nature, the transcendent state of absolute independence and freedom (kaivalya). 

Patanjali's Yoga, the building was built not on preconceived notions or axioms. He merely laid down the fundamental principles that are applicable for every practitioner, regardless of his religion or his faith. On rope verifiable experience, the practitioner, step by step to the destination. The practical applicability of this yoga is universal. 

Mantra Yoga 
The science of Manta and Yantra Yoga deals with the concepts of consciousness and energy in terms of sound vibration and the symbolic representation of this vibration. A mantra helps divine energy that manifests itself in a sound pattern. A yantra containing the divine energy that is reflected in a visible geometric shape. Both help to erase the negative gradually Samskaras (deep-rooted impressions from past lives) and engraved in the subconscious archetypes. 

These two form of yoga to harmonize the intellectual, emotional and psychological systems of the personality, to redeem in the course of the absent-mindedness, instability and turbulence of the mind and the mind. Thus the potential energy is brought in people from their latency (concealment). 

Bhakti Yoga 
The science of Bhakti Yoga is suitable for people with devotional tendencies and abilities. It helps to remove emotional blockages and impurities, leads to higher-yielding and I believed in a reality. Reine, ecstatic bhakti is probably the highest level in the spiritual life of a man. 

Karma Yoga 
Karma Yoga is the path of service is free of selfish motives, but carried by the sense of individual duty. The ideal of the Bhagavad Gita can be in the form of two terms express summarily karma and yoga. Krishna consistently throughout the Gita sets with precise and forceful words, the core principles of karma yoga dar. He praises the high duty of man, selfless work, I run-lose actions without waiting for the "fruits" of the work. 

The secret of Karma Yoga is the development of skill and perfection in action. The magic formula to be learned, if you live in an active spiritual community, after which they can easily apply it in everyday life. In fact, it may be far smoother and richer motivation to work selflessly for others, as selfish for themselves 

This shows the difference between "karma" and "Karma Yoga". It creates karma, if you have yourself in mind - and when their own wishes or conflicts are the drivers for action. If you work but not for themselves, ie, in favor of the ego, but presents his action as a service and a gift of other people, then the mind is free and one can experience the benefits of Karma Yoga. 

Kundalini Yoga 
The science of Kundalini and Kriya yoga aims to awaken the latent energy of the cosmic man. Is she awakens, it recognizes and understands the mysteries of human nature and the universe. All the exquisite experience of spiritual life are caused by the Kundalini energy. 

Of course there are many other classes and types of yoga with their respective characteristics. But rather than list it seems to me important to make more and more people are familiar with the beneficial effects of yoga. You should choose a few techniques that you can practice each day, then you should try to exercise it unilaterally, but balanced so that the demand is supported by the different personal abilities and growth (and space) development. 

It is gaining the impression that yoga is one in future for the heritage of each nation. It is increasingly accepted in all sectors of society, whether in education, medical sciences, in prisons, sports, military, hospitals, during space flights, in psychiatric hospitals or in commercial and industrial groups. Again, the time has come for humanity to claim their authority in the realm of the great spiritual yoga tradition.

Yoga: The maintenance of good posture and the muscles of the chest in good condition

Like the heroes of the cartoon of the same name, each woman has a "fad" (small or large breasts, plump legs, big hips, etc., etc.), which she always remembers and makes sometimes a little shortage (which did they might not be) a huge problem ... And maybe stop to follow the unattainable standards and be myself? 

Like the heroes of the cartoon of the same name, each woman has a "fad" (small or large

Let's start with the maintenance of good posture and the muscles of the chest in good condition. And help us in this yoga. 

Good posture - it is always nice. In most cases posture is an indication that its owner monitors their own health. As you know, preserve the flexibility of the spine extends his youth, and this means the absence of many diseases. 

Recall that the involve in carrying out multiple muscle groups. 

Step One: Warm - 

1. Stand up straight, feet fully on the floor. Muscles tightened, his shoulders straightened and freely omitted, the muscles of the abdomen, back, legs stretched, the chest is fully straightened, chin parallel to the floor, the spine is fully extended. On the inhale lift your hands up, joining hands straightened arms above his head. The hands are drawn up, feet stay on the floor. Stay in this position for several respiratory cycles. On the exhale, lower hands along the body ( mountain pose). Repeat several times. 

Step Two: Base 

2. Legs wide apart, his arms raise and breed in the hand, feet parallel to each other, palms parallel to the floor, back straight. On the exhale, maintaining posture, bend to the right, sliding his hand along a straight right leg. Save the position for several respiratory cycles. On inspiration to return to the starting position and repeat the exercise to the left - pose an elongated triangle). Repeat several times. 

3. Stand up straight, feet fully on the floor. Muscles tightened, his shoulders straightened and freely omitted, the muscles of the abdomen, back, legs stretched, the chest is fully straightened, chin parallel to the floor, the spine is fully extended. On the inhale lift your hands up, joining hands straightened arms above his head. Start to squat until thighs are parallel to the floor. Thus the spin must remain straight and if possible not to lean forward. Hands are drawn up. Wait a few breathing cycles. On inspiration to return to its original position - pose rage).  

4. Exercise from a prone position. Lie on the floor face down, arms stretch forward, his legs are joined together. On the inhale bend the elbows and place palms on the level of the hips. Raise the upper half of the body, straightening arms. Maximum gently bend back. The legs should remain straight and tense. Rib cage is fully expanded. Stay in that position for several respiratory cycles (cobra pose). Repeat several times. 

5. We should sit on the floor, legs outstretched. First, bend the right leg at the knee, grab the foot with his hands and put it on the left thigh, the heel should ideally be near the navel. Then the same thing done with the left foot. Back should remain straight. The left hand to lift up, bend at the elbow and put his hand along the spine, palm down. His right hand bend at the elbow and put his hand up between his shoulder blades. Throw in his hand. The back is still straight. Chest is expanded, but not bulging forward. Stay in this position for several respiratory cycles (a combination - lotus posture and - poses a cow). Then change the hand position. 

6. Remaining sit on the floor with your legs crossed and leaning back, slowly lie down on the floor with his back, chest upwards. Try to put your hands on the floor behind her head, stretching them. Stay in this position for several respiratory cycles - fish pose). 

Step Three: relaxed 

7. Sit on the floor, legs outstretched. Bend the left leg at the knee, hands to take a foot and put it right thigh. Bend the right leg at the knee, hands to take a foot and put it on his left ankle so that the heel was directed upward and the toes were left thigh. Hands placed on his feet - back of the hand touch the knees. Keep free breathing (attitude wise). 

8. Lie on your back and totally relax. Brushes should be based on your palms up. Heels together, toes apart. Close eyes (corpse pose). 

Complex of exercises takes time no more than 30-40 minutes. All should be done smoothly and slowly, when an uncomfortable occupation must end. It is worth mentioning that try yoga can a person of any age, but he must be sure that it has no contraindications. In addition, you can not immediately require a precise implementation of, accuracy is achieved in the training process. Can master the first one exercise and then connect them to the complex.

Additional description Utthita Trikonasana

Initial position of the feet in this Asana requires special attention. The fact is that all people are different proportions of the limbs, this is added the difference in height and build. And the question immediately arises: what is in each case setting the width of the legs? Answer: The starting position in this position for any person to be so, when - leaning to one side with the spine, more or less parallel to the floor (in the thoracic part of it) - arm, dropped down perpendicularly, will be located in the middle segment of the knee to the ankle joints of the same name feet. Or you can say this: the hand touches the floor in the middle of the horizontal projection of the said segment. 

In contrast to the approach Iyengar yoga, where everything is done too abruptly, tear, quickly, I do not recommend a "standing" asanas to put legs to the starting position jump, nor would advise you to jump back to its original position. In fact, these Macropod manners in the classical practice, completely out of place. Sharp movements in addition initiate a consciousness, and the already overheated reality, and the challenge of yoga - to balance it, so all the movements during the transition from posture to posture should be unhurried, relaxed and soft that people are not leaping around, moving jerkily, like Pinocchio in a bad cartoon. 

So, let us turn to the formulation of the feet. In all positions, which are carried out "standing", the foot always oriented so that foot is feet, to which we bend (or in the direction which makes an attack, that is, bend the knee) was placed in the plane of the legs and torso, that is was directed sideways, parallel to the wall, if we stand back to her. The other foot is always formed with the first only an acute angle from 45 ° to about 70 *. During the execution of any "standing" posture soles of both feet must be held tightly to the floor, which is achieved not at once. 

Moreover, the School of Iyengar insists that they were pressed to the floor so close to the body weight distributed on the surface of each foot evenly, virtually no distinction in its individual sections. Only then will a certain point in the center of the foot, which they call "eye of God Burg, supposedly, will be closely in touch with a support surface that characterizes the necessary state and position of the feet. 

This, of course, "aerobatics", which I think only confusing for a beginner just have to resolve several mutually exclusive issues. In addition to keeping his feet in full contact with the floor in Utthita Trikonasane, legs should be straight in the knees and a cup of their sunken top. The trunk also went down to the side, located in a vertical plane, which you control for touch backs. 

All these endless details, petty, non-essential requirements and nuances of the system allow Iyengar yoga at least something to talk about asanas but bare description of their geometry which, especially in the "standing" postures, it is extremely easy and fast to remember. Of detail given here is important because attention should be involved in something to do with no real meaning on the one hand - and distracted from his search for the proposed, scanty indeed information - on the other. 

Typically, flexible middle-aged man, unfamiliar with yoga, very mediocre. Not only that by hand floor "Trikonasanah - an elusive goal, but also the knees drawn disgusting, and the torso turns, - what can I do? 

First: all the "standing" asanas should be performed, as I said, at the wall. Iyengar in 1989, said in a joking manner, but quite seriously, that the "standing" poses a wall - the best teacher, and here he is absolutely right. 

So, we camped in a vertical plane so that the foot is feet, to which we have gathered to bend, was at a distance of 10-15 cm from the wall and parallel to it. Then the heel of opposite foot - at the turn to the desired angle - will touch the wall. Setting foot in such a way to advance a certain width, I begin with an exhalation lower torso to one side, say - to the right. In this case, both shoulder blades do not lose contact with the wall, especially the upper left, which should not come off or an inch. 

It is so moving down until such time as no one in his ribs or resistance in the leg, which I omitted. As soon as the difficulty appeared and feel - no matter where! - Became apparent I must, pushing (which is convenient, but possibly vertically, not diagonally) with his right hand in his right leg the same (with shoulder blades pressed against the wall) and distributed on the part of her body weight, stay in a position to direct the knees and stretched string (but without too much stress!) feet - while the body is relaxed! The upper arm goes to the zenith, the bottom - the nadir. 

That is, although it rests on the leg or the floor, but perpendicular to the latter. At the same time I done it head to the left so that, without straining his neck to look at your left thumb, which is located at the top. In this position, I watch the breath in his nostrils, stomach completely relaxed. Again, pay attention to the above subtlety: if the legs are too relaxed, then any "standing" asana will be unstable. As adaptation to these postures should be phased out from the wall, firmly stand on its own feet. To control can only slightly touch her back, and then perform the asanas without any support and the support. 

On the other hand and foot strain is a mistake, leading to the fact that together with them in an unacceptable degree of "capture the" minds and the whole body, and it is not nothing but a spurious work that is entirely unnecessary and a hindrance to the faithful execution of postures and all practices in general. Therefore need to "catch" a sector of the intensity of the tension leg, so that they remain sufficiently rigid, immutable structure, and the torso and it was capable of the most relaxing, while in the belt, it can be freely bent or twisted. Thus we come to the polar nature of the load regime of the body: all working in Asana - strained only to the extent necessary, minimally, with no excesses, it is not involved - relaxed to such an extent as possible. 

In Utthita Trikonasanu should bend to exhale, to breathe freely and in a pose with the breath to rise to its original position so that the rate of flexion-extension not to shoot down the respiratory regularity and quiet. This requirement dictates a slow motion at the entrance of the posture and exit them. 

So - when bent, exhale, inhale free - and we again breathe normally, calmly, relaxed and at ease, but being in this position

Virasana. Hero Pose

"Veera" means a heroic, brave, a hero. This posture resembles a warrior in a sitting position. At first glance it seems simple Virasana. Nevertheless, during the first years of practice for many was the traditional sitting position is not easy. Students complain of a burning sensation in the hips, sore knees and ankles. 

Disregard Virasanoy should not, even if you think that it brings nothing but suffering. Although its effect is not immediately pose Hero is very useful. In Virasane we improve the mobility of the knees and ankles, as well as learning to wrap the thigh inward. Posture reduces tension in the legs, improves digestion and relieves you from unpleasant sensations in the stomach. In addition, Virasana - one of the traditional provisions for pranayama and meditation. If it is done correctly, it can stay a few minutes, watching his inner feelings. In other words, this asana promotes awareness, which is the cornerstone of the practice of yoga. 
Summary Virasana 

1. Kneel, holding them together. 

2. Dissolve the foot and rotate them so that the foot looked at the ceiling. Keep your toes and feet in a straight line, pulling them back. 

3. Keep your feet so that the distance between them was 30-45 cm Lower down the buttocks, until they lie on the floor, but not on the heel. Make one or two breaths. 

4. Keep your buttocks so that they are touching the floor. Now the inner surface of the calves should be close to the outer surface of the thighs. 

5. Turn the palm of your hand so that they looked down, and put them on their knees. 

6. Keep your weight on your hips and lift the waist and the sides of the trunk upwards. 

7. Open the chest, lift your neck and look straight ahead. 

8. Breathe normally and stay in that position for one minute, and thereafter for as long as you can. Herewith: 

(1) the body should not lean forward; 
(2) omit the groin and hips down; 
(3) do not let the footsteps left her side; 
(4) do not sit on their heels 
(5) keep the natural curve of the waist 

9. Place the palms on the floor, lift your buttocks and connect the foot. Now straighten your legs. 

Special notes: 

(1) In this Asana the pressure falls on his knees and ankles so that it is sometimes difficult to put your buttocks on the floor. Put under your buttocks folded blanket to the body weight was evenly distributed between the knees, feet and buttocks. Gradually reduces the thickness of the blanket. 
(2) If the foot can not bend back, hold them horizontally. 
(3) If you find it difficult to keep the body straight, then firmly uprites hands on his knees and pressed his groin down so that the body pulled up from the base of the pelvis. 
Detail Virasana 
A simplified version of the posture of the Hero 

When performing this variation Virasana you need a blanket and a brick, which will help avoid stress in the knees. Support is needed for most beginners. Moreover, it is possible that for the safe execution of postures of these materials is not enough. Even if you do not feel any inconvenience in the classical variant Virasana, try to do it using supporting materials - is within reach, so you can work in a better position. Then follow the asana without support. 

Fold the blanket in four and place it in the center of rug. Brick, place close to the smooth edge of the blanket across the rug. The blanket will help reduce pressure on the ankle, and brick - relieving pressure from the knees. 

Kneel in front of a brick so that the legs were on the blanket, and feet - on the mat. Toes should be directed strictly ago, and the soles are deployed to the ceiling. Inner side of knees in contact with each other, and the heels are separated at a distance slightly greater than the width of the pelvis. Carefully lowered to the brick. 

Observe the sensations in the legs. What happens to the feet, ankles, shins, knees and hips? If you feel too much pressure on the ankles or knees, put under the legs have one or two blankets. If you feel a burning sensation, sharp pain or a spot in the knees, dissolve them by the width of the pelvis so that the thigh bones were parallel to each other and the edges of the mat, and then increase support under the pelvis. 

As soon as you feel comfortable, begin to align posture. First check the position of feet. Before making any amendments, make sure they are positioned symmetrically: equally wrapped inside the heel - at the same distance from the pelvis, and ankle are parallel to each other. In addition, the foot must be on one line with the shins. Pull the outer side ankle and firmly push both heels to the pelvis. Place your hands under the foot and fingers send out your skin - so the foot will be less stringent. 


wrong 
Do not let your feet cross on the side  


wrong 
Do not sit on their heels  


correctly 
Keep the natural curve of the waist 


Now pay attention to their knees. When the correct position, they retain their mobility and does not hurt either during or after the posture. Nevertheless, students often showered her knees inward and pererastyagivayut popliteal ligament, which can lead to injury. If your knees hurt, sit above. On the other hand, the slight discomfort is natural - it can occur if you are Virasanu first time. 

Palms send the skin over the knees, freeing them from excessive pressure. Observe the sensations in her lap - most likely, they will be different. 

Then focus attention on the front surface of the thighs. Do you feel stiffness or tension? Hips should wrap inside, and the lower leg - well pressed to the floor. Feeling the strength and stability in the legs, breathe evenly. Feel how Virasana helps to revive and relax your feet.

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.