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. 

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 Every Woman

If women tired and worried - it's time to find your yoga studio. Now more and more in appear yoga studios. Many of them have social value - they allow people to relax, relieve stress, get rid of a bad mood for a very reasonable cost. 

Basically, the most popular are a yoga studio for beginners that do not require serious skills and where they can engage all comers. In addition, the advantage of yoga studios is the fact that payment can be made one-time fee and it varies from 200 rubles (regions) to 1500 (in cities).

Choosing a yoga studio, pay attention primarily on the qualifications. Talk to those who are already engaged there. Yoga for Every Woman has a wide range of services. In a good yoga studio, there are additional services (massage, cellulite treatment, sauna, etc.). Yoga helps you to not only communicate with each other, but also in the prevention of certain diseases, such as allergies.

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: 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

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.

Yoga-Tips for the Mind

Through meditation you can feel complete and full of joy. But often it happens that for a reason or another, our mind opposes resistance because the last thing we want is to stop. According to the Yoga tradition, the mind is active by definition. His task, which implements even during sleep, is the continuous evaluation of situations, in the defense of its security and the pursuit of pleasure.

Meditation is the state where the mind abandons the quest for joy hidden behind each time. The objectives of the mind and purpose of meditation are so antithetical. Do not be surprised, then, to discover that the attempt to pacify the mind and cause distraction irrequiettezza. What to do then? There are several ways, each of which leads to different levels of awareness.

Abandoned to the pleasure

First, there is the meditative state that arises spontaneously whenever we are engaged in something that we like. In this case it is the activity that calms the mind without effort, assimilating the present moment and opening it to increased awareness of life.

Make silence inside yourself

Ce'è then intentional meditation, which is expected to remain seated (or paths) in silence to calm the mind and detach from its normal activities. To reach this state is necessary to focus on an object, a sound (a mantra), its breath, or "observed" thoughts without getting involved.

The third way

Another technique suggests the Tantra, which offers some important alternatives to the meditative practices more common. Instead of calming the mind or detachment, the calling to do what she likes most: moving. The focus then follows a specific path until the mind is not calm spontaneously.

Show your breath

Finally there is the pranashuddhi, meditative version of pranayama, which is to mentally breathe will rotate through the nostrils. Instead of physically closing one nostril at a time, it displays the respirocome a stream that flows first attrevsro one nostril and then the other, which has as its point of arrival on the third eye, the part of the brain associated with the intuitive wisdom and spiritual vision. The Rishi (ancient seers) discovered that when the flow is balanced, the two parts of the brain are in harmony and calm the mind.

You can use this method, extremely simple and accessible at all times, both as a full practice or as preparation for meditation.

SPECIAL YOGA & SEX : Male power and energy

For yoga, the power resides in the male seed. If the person knowingly creates a share of energy in the second charka, if he knows how to generate enough seed and how to do it up in the blood, this will make it very strong. Importante for him, because the Kundalini Yoga women and sixteen times stronger! The woman creates man. Therefore, man must balance the power of its polarity, the female, and it must realize that he is part of Infinity. When a woman feels the high vibration in the male, then begins to desire, to give him strength and make it "great." 
In this sequence, we move the 'essence' of the seed, or Binder, in every pore. It is a great way to transform the sexual energy, and when it is too concentrated, with an over-emphasis on sexuality (as often occurs in adolescents), both when the sexual desire, especially in times of stress or maturity, begins to decline. The movements of this short sequence have a powerful effect regeneration and balancing of seminal fluid, and act as tonics of the nervous system and brain. The man must become master of the requests of the mind and balance with his sexual energy. 

On Sat Kriya should be performed for only 3 min. from beginners, who must begin with a short time and to always follow the relaxation (the length of twice the time of meditation). It is the basic meditation of Kundalini Yoga. Among its many effects, the strengthening of the sexual system and the relaxation of fears related to sexuality. Also channels the energy of a persistent impulse toward creative and healing, restore the flow of prune in the first three charkas. This gives a great balance of mind. The heart, with the movement of the diaphragm, it receives the benefit. 

1 A ground supported on the knees and hands, raises his right hand with elbow bent while the left leg to bring it parallel to the ground. Inspire deeply Hold your breath and raises her leg higher, then again reportable parallel to the ground. Repeat for 8 times, being careful to keep the knees very relaxed. Then expires, with the leg parallel to the ground, and repeat the sequence for up to 11 minutes. Repeat by reversing the legs and arms. 




2 This form of meditation is called Sat Kriya and Kundalini Yoga in the key. Sit down on her knees, raises his arms high above his head, well-being careful to keep your elbows relaxed and the palms of the hands together. Say the sound sat by contracting the navel, pronunciation soundman releasing the contraction (sat man: identity). The eyes are closed all the time and gaze intensely fixed inner point between the eyebrows. Do this exercise for 3 min., Relax a moment and reptile again for another 3 min. At the end inspire, Collapse All mule Bandh in muscles and mind brings all the energy toward the tip of your finger. Finally relaxed. 




WARNINGS 
• The timing sequences shown in those figures are from Yogi Bhajan: do everything possible, without forcing and with awareness of your limits. 
• In the Kundalini, the terminology can sometimes be different from other styles of yoga. 
• I have not cited mantra in Sanskrit, but in Gurmukhi, the writing of Sikh religious texts. 
• The sequence will start after having sung 3 times the mantra long name guru dev name. 
• Mulabhanda and "breath of fire" should not be practiced by women in the first three days of menstruation: should be replaced with a simple deep breathing. 
• All the positions you can practice sitting on a chair.

Yoga for back

Have you ever thought about how every day feels like your spine? No, no, not at the moment when something is sick, and in moments of well-being, when nothing was concerned. No? Then the faces start to wonder. As you know, a lot of painful changes tend to develop underlying, asymptomatic, and declare them only when the disease is already in full swing. 

You can repeat many times as you like, how bad for the modern man lack of exercise, long-term position with virtually no traffic during the work day. Nevertheless, most people running in a fitness club only as a result of attack And I have it, it turns out there is?! , certainly not during exacerbation and after it. 

Well, now everyone knows the structure of the spine: it is composed of individual vertebrae separated by discs are located, and within the spinal column runs the spinal cord, through which the nerve endings regulates the work of all the internal organs. So what damage the normal function of a part of the spine and internal organs suffer in particular. 

Most of the problems of the spine occur in humans due to abrasion of cartilage tissue of discs. With age or due to negative influences, both internal and external, cartilage tissue loses water, which gives them flexibility. If more precise, not the water itself provides this feature, and its complex with acid and protein... Moreover, the same pattern seen in other tissues, the skin, for example. Thus, loss of cartilage tissue with the ability to retain water discs become brittle, inelastic, losing such an important function of shock isolation ... and the distance between the vertebrae is reduced, contributing to their deformation and the appearance of pain. In addition, the cartilaginous tissue formed cavities, which slowly filled with salts of calcium - which is why joints are the property of crunch. 

If the damage of the joints talk about osteoarthritis, with preferential damage to cartilage tissues of discs - on. These phenomena are so widespread that it seems that even very young people are familiar with them firsthand. 

It is noteworthy that these changes are reversible only slowly, as if they were there a long time, the process of treatment a challenge. In the main emphasis is on painkillers from the group non-steroidal anti-inflammatory agent (acetylsalicylic acid, sodium, ibuprofen belongs to this group of drugs), but in recent years and designate the funds that can affect the metabolism in tissues of the spine, including cartilage. 

But of great importance and availability of sports load in a person's life. Some drugs are not here to help. The doctors are very great importance is attached to the treatment techniques of physiotherapy and therapeutic gymnastics. And one of the easiest methods includes exercises based on yogic asana. 

For the spine primarily beneficial all standing asana. They are quite simple in execution; you need only pay attention to the peculiarities of their implementation, the indication of which muscles should be stretched. For example, in their implementation must be to have to not only tone the back muscles, abdominal muscles and press your feet.

Yoga as preventing colds and sore throat

Last autumn the window with his peculiar beauty and charm. Enjoy it is often hampered by catarrhal diseases. Not having to change to a cold and raw weather, you can easily get sick. Practicing yoga significantly reduces the risk of these health problems, and if they did have emerged, accelerates the recovery process. 

Angina - is a contagious disease, which affects the palatine tonsils. The disease occurs frequently, especially in the crude and cold weather. When angina is felt general malaise, pain when swallowing, fever, headache. Regardless of the method of treatment in the early days it is necessary to comply with bed rest and drink fluids liberally. 

Colds in people are usually called a number of diseases caused by super cooling the body against the backdrop of a virus attack. If cold is felt general malaise, cough, runny nose, sometimes the temperature rises. Symptoms do not occur simultaneously and are not at once, such as runny nose and cough may «hold» a long time. 

Asana can be performed to prevent, as well as during recovery, when major symptoms are not too worried. 

Again the basic rules of exercise. 

1. Exercises can be performed by men and women, like health and illness weakened, with 6 years and no upper age limit. 
2. Classes are conducted in a better ventilated room. 
3. Exercises should be done, spread out the floor on a soft cloth or mat. 
4. Clothes should be comfortable. 
5. Useful entire deal early in the morning or the evening before bedtime. Keep in mind - in the morning the body of a fettered, Be careful with exercises for strength. 
6. Following the exercises, you should breathe through the nose, mouth closed. 
7. Asana should be done on an empty stomach, not earlier than 3 hours after meals. 
8. In yoga unacceptable stress muscles, overload, and pain. Performing asana, we'll have to go from simple to complex. 

Exercises that improve the condition of the body with angina 

1. lion pose. Technology Implementation 


o Sit on the floor, pull the leg straight in front of you. Place the palms on the floor near the pelvis. Fingers are addressed to the footsteps. Pull the hands directly. Always keep your back straight. 
o Bend the right leg in the knee, and helping yourself by hand, place your right foot under your right buttock, then bend the left leg and place left foot under the left buttock. Sit on heels, toes turned backward. Hands put on his knees. 
o Then move the body weight on the hips and knees. 
o Pull the body forward, keep your back straight. 
o Hands straighten, with a voltage pull fingers, and Slide their davite their knees, severely straining the brush. 
o widely open mouth, visited language, as far as possible, trying to get the tip of his chin, as much as possible open their eyes. 
o Looking forward to the tip of the nose. Stay in position about 30 seconds, breathe through the mouth. 
o Remove the tongue, close your mouth, remove the stress from the eyes, remove the brush from the knees and straighten the legs. Take quiet slow breaths through the nose. 
o Exercise execute 3-5 times in a row. 

The therapeutic effect. Exercise improves blood circulation in the throat and neck - it's a good disease prevention tonsils. 

2. Rabbit pose. Technology implementation. 


o Sit on the floor, pull the leg straight in front of you. Bend your right leg in the knee, and helping yourself by hand; place your right foot under your right buttock, then bend the left leg and place left foot under the left buttock. Sit on heels, toes turned backward. Hands put on his knees. 
o Make a quiet slow breaths through the nose, followed by Hold hands over heels, big toes outward. Then exhale slowly tilting in the forward and down, trying to touch the pad near the knee loom. 
o Then uprights crown in the floor, chin firmly push to the sternum, and not changing the status of the legs, back and buttocks province forward until the hand holding the heel, not stood up to the elbows. 
o Remain in position a few seconds - until the last break after inhalation. On exhale, return to its original position. Exercises perform 1-3 times. 

3. Posture candles or birch. Technology implementation. 


O Lie on your back on the mat, legs fully extend and straining the knees. Hands along the trunk put your palms down. 
o bend the knees, legs to the stomach, thighs squeeze on the belly. 
o To exhale lift pelvis from the floor, helping themselves with their hands. Breathe evenly. 
o Again at exhale lift the torso even further up that it was perpendicular to the floor, keep his hands, the chest should touch the chin. 
o In the end, take the position that on the floor were just back of the head, neck, shoulders and back of the hand to the elbows. Hands that should be in the middle of the spine. 
o Vydohnite, straighten the legs. At the outset, may not be easy to keep the feet of a strictly vertical. It should stretch the back muscles of the hips and stretch up stronger. Elbows do not make the shoulders wider. 
o Stay in the pose for 5 minutes, gradually increasing the time of the asana and 15 minutes, breathe evenly. Check that the neck was straight, and the center chin resting on the sternum. 
o Vydohnite, slowly and gently fell to the floor, release the hands, lie back and relax. 

Exercises that improve the condition of the body in the cold. 

1. Posture tilting forward. Technique Implementation. 


o Sit on the floor, pull the leg straight in front of you. Place the palms on the floor of the pelvis. Take a few breaths, exhale. 
o Vydohnite, pull the arms and grasp the big toes, each clutch between index, middle and thumb cuffs respective hands. 
o Stretch the spine and try to keep it prognostic. At the outset, is a sort of bulge, because the spine stretched only from the area of the shoulders? It should start from the back sag pelvic area at the rear, while the arms stretch from the shoulders. Then the bulge disappears and the spin will be flat. Take a few deep breaths, exhale. 
o then exhale, rotate, elbows. Use the elbows as levers to help pull the body forward, and try to touch loom knee. 
o Slowly lower the elbows to the floor, pull the neck and torso, and tap the knee nose, then lips. 
o When it becomes easy to make further efforts: Capture the underside and put his chin on his knees. 
o When this becomes easy, stuck a brush, cover your fingers and put his chin on the shin below the knee. 
o Make sure that the rear surface of the knee fit snugly to the floor. At the initial stage of the knees will rise from the floor. It should stretch the back muscles of the hips and torso to move forward. 
o Remain in the position which you can use, from 1 to 5 minutes, breathe evenly. 
o breath, lift the head from the knees and relax. 

2. Camel poses. Technique Implementation. 


o Put on your knees, keeping hips and feet together, toes while lying on the floor. 
o Place the palms on the thighs. Pull the thigh, back and spine vignette stretch rib. 
o Vydohnite, place your right palm on your right heel and left palm - on the left, and if it turns out then try to completely cover your palms soles feet. 
o Davit palms on the foot, head, back and reject the hog, try to keep the hips perpendicular to the floor. 
o Push and reduce buttocks, neck maximum pull back. 
o Stay in this position about 30 seconds. Breathe normally. 
o Release the hands one after the other and put them on the thigh. Then sit on the floor and relax. 


o Sit on the floor, pull the leg straight in front of you. Place the palms on the floor of the pelvis, giving your fingers to stop. 
o Bend your knees so that the foot, stood on the floor. 
o Transfer the body weight on the hand and foot, and lift the body from the floor. Straighten arms and legs, straining elbow and knee joints. 
o Pull the neck and head, the maximum ago. 
o Remain in position 1 minute, breathe normally. 
o Vydohnite, bend the elbows and knees, sit on the floor and relax. 

Yoga exercises have tremendous positive impact on the organism, but they are not an alternative to drugs, which recommends that the treating physician.

Yoga and pain in joints

Problems with joints usually do not appear overnight, they arise because of destructive processes in the body, which last several years. Prevention in this case is especially important. In addition to proper nutrition and good rest, joints require a balanced physical activity. 

Effectively and comfortably at home, to provide necessary joints can work through the exercises of yoga. It should, as always, be noted that the asana - dimensions are joint exercises, but not the way to refuse medical treatment. Classes need to start slowly, with the development of one or two asana, increase the duration of employment as the body getting used to the load. 

Practicing yoga, improve the condition of joints 

1. Ardha Urdhvasana :Technology Implementation 


• Freeze must directly connect the foot so the heels and big toes touch. Push the knees, upwards patella, shorten the top of the thigh and rear thigh muscles Abdomen, please forward the chest, spine pull up, hold the neck straight. Body weight should be distributed evenly between the heels and toes. 
• Bend left leg in knee socks and take the left foot, left hand. Right hand, lift up so that the palm was facing forward. 
• Make a quiet shallow breath and hold your breath. Delays after inhalation bend the left arm at the elbow joint, trying to raise the left leg above. 
• Make sure that the tribe is not rejected in part. Try to raise the left leg as high as possible. 
• Stay in this position a few seconds - until the last break after inhalation. Look straight ahead. 
• At the end, release the left leg and return to its original position. Take a quiet exhale through the nose. 
• Repeat the exercise in the mirror reflection - the same thing, do the right arm and right leg. 

2. Malasana. Engineering Implementation 


• Take the squat - feet together, the internal part of feet, thighs, calves, and relate to each other. The rear part of thighs, calves and respect ladyship. 
• Pull your hands forward - the hand looks at the floor. 
• Now Take your hands back, Slide feet and take his hands over heels. and pull the spine forward. 
• Stay in this position for 10-15 seconds and breathe normally. 
• Take away the heels of your hands, bend the body forward, head hands behind his back and stuck his hands. Pull out the spine, trying to make it parallel to the floor. 
• Keep this position for 10-15 seconds and breathe normally. 
• unlink your hands, lift the block, sit on your buttocks and straighten the legs. 

3. Padahastasana. Engineering Implementation 


• Freeze must directly connect the foot so the heels and big toes touch. Push the knees, upwards patella, reduce the upper part of thighs and posterior thigh muscles. Abdomen, please forward the chest, spine pull up, hold the neck straight. Body weight should be distributed evenly between the heels and toes. 
• feet to a distance of 30 centimeters (slightly less than the width of the shoulders), Get the most resistance. 
• forward and take big toes big, index and middle fingers so that the palms are facing each other. The legs do not bend. Holds hands big toes. 
• Always keep the head upward, pull out the diaphragm up to the chest, back vignette as possible to begin to sag coccyx, but not from the shoulders, and the motion passed by the area of the pelvis. 
• The legs hold firm, not bending their knees, and without loss of capture big toes. Pull to the scapula. In this position, make two inhalation-exhalation. 
• Then press and head to the knees, straining their knees and not removing toes from the floor. Stay in this position for 20 seconds, breathe normally. Please note - if done correctly, this asana the hands of bend in the elbows. 
• Breath, go back to the original position. 

4. warrior pose. Engineering Implementation 


• Stand on the floor on his knees. Keep knees together and feet are divorced so that you can come down on the floor between them. 
• Sit on the floor between the feet. Stop must be located on the sides of the thighs so that the inner side of each calf covered the outside of the corresponding thigh. Wrist, put on his knees, palms turn up. Always keep your back straight. 
• Stay in the posture for as long as possible, breathe deeply while. 
• Then turn the hands palms down, putting them on their knees. 
• cover your fingers and pull your hands over your head with your palms facing upwards. 
• Stay in this position for 1 minute, breathe deeply still. 
• Then fingers, place the palms on the soles of feet, bent forward so that his chin touched the knee. 
• In this position, too, stay for 1 minute, now breathe normally. 
• At the end of breath, lift the torso, move the foot forward and relax. 
• If the posture of the above would be difficult at first, you can put one foot to another and delete the buttocks at them. After gradually raise the foot, to bring them into position on the sides of the hips in order to try to sit still between them. 

Our joints can be compared to a door awning: if we constantly use the door and lubricates hinges, they will not script and the door slightly open. Unlike shelters, lubrication of our joints is automatically done in the performance of physical exercises. Of course, most of the changes in the tissues of the joints associated with age-related changes, but they can be partially corrected with the help of drugs.

Practicing yoga against allergies

At the moment, is suffering from allergies of some 30-40% of the population of Earth? Every decade, the incidence of allergies in all countries doubled, and over burdening of allergic disease. Soon even the most optimistic-minded doctors are not expected to improve the situation in this regard. In this situation, prevention is very important - yoga offers to address this at home with the help of specific asana, which are integrated to affect the human body and help with the allergic condition. 

Allergy is a good medical phenomenon. The mechanisms that cause it is known, a lot of drugs for treatment, but the incidence of the disease does not become smaller. The point is that the allergy may be hiding under the guise of many diseases, but even in the early detection of disease is often completely get rid of it is almost impossible - because of the stress state of the immune system (the immune system is responsible for all manifestations of allergy). 

So, yoga is not proposing to abandon the official methods of treatment and prevention, but in conjunction with them may have an additional positive effect. 

1. Dhahran (internal massage of the abdomen). Technology implementation. 

• Lie on your back on the floor. 

• Pull the hand in hand on the shoulder, so that the body resembled a cross. 

• lift both legs together to a vertical position so that they will be perpendicular to the floor. The legs should be hard to keep straight, as the bars are not bending their knees. 

• In this situation, do a few breaths and exhale, hold your breath and move both legs together and left down to the floor until your fingers left foot barely touched the finger tips stretched his left hand. Avoid touching feet sex, because then lost grip of internal organs and can not properly reduce. When you move the left foot, rotate the torso to the right - take care not to pull back from the floor. Initially, it will be difficult to implement - the right shoulder persisted be raised from the floor. To remedy the situation, hold the right hand for any fitment. 

• Make sure that dropped both feet together, knees to be stretched over the entire exercise. Lumbar back hold, if possible, on the floor and rotate the feet only of the pelvis. All foot traffic - up or in part - should be performed very slowly, without jerks. The slower the movement, the better its effect on the abdominal organs. If exercise is done quickly, the train only their feet. 

• Stay in this position about 20 seconds, while maintaining all the legs being strained. Then exhale slowly returns to their upright position. 

• Being a while in this position, make a few breaths, exhale and then repeat all the movements, descending to the right leg. Stay in this pose the same amount of time, and then exhale back legs in a vertical position and, finally, slowly lower them to the floor. Relax. 

2. Parasite Technology implementation. 

• Freeze must directly connect the foot so the heels and big toes touch. Push the knees, podtyanite upwards patella, shorten the top of the thigh and rear thigh muscles podtyanite. Abdomen stibnite, please forward the chest, spine pull up, hold the neck straight. Body weight should be distributed evenly between the heels and toes. 

• Breath, lay hands on the waist (your fingers should be sent in advance) and Slide legs as widely (at 130-150 cm), heavily rotten ago. 

• Push the legs, patella upwards. And put his hands on the floor between the feet in line with the shoulders and the width of the shoulders. 

• Breath and lift his head up, holding the back concave. Stay in this position for 10-15 seconds and breathe normally. 

• bend hands in elbows and touch the floor head and legs at the knees, try not to bend. Body weight while be on his feet - do not move the body weight on the head. Make sure that both feet; both hands and head were in one line. 

• Stay in the pose for 30 seconds, breathe deeply and evenly. Those who can not bend so far as to touch the crown sex may be an inclination to put forward his hands a bit forward. But the head must be kept in line with the foot. 

• Breath, lift the head from the floor and straighten your arms in the elbows. Hold head high, pronged back as the beginning of the exercises. 

• lift the torso in the upright position. 

• Finally, hop back to its original position. 

3. Posture reducing stomach. Technology implementation. 

• Stand straight; astride a distance of about 30 centimeters (feet should be parallel to each other). 

• Take the squat; put his hands on his knees. 

• Touch the left knee to the floor, right foot, torso and head turn to left as far as possible. Palm of his right hand pressed the right thigh to the abdomen, pressing on the right side of the abdomen. Head back, turn left - look behind, to strengthen the torso twisted and the pressure on the abdomen. 

• Keep the pose a few seconds and lasts for a pause after the exhale. Breathe and come back to the original position. 

• Repeat the drill in the other direction, reversing the position of the feet - right knee magnate to the floor, and left - press down to the stomach, head, turn right. 

• Repeat on both sides by 4 times. Pay particular attention that this exercise is important to begin by turning the torso to left, because this option helps to correct move the contents of thick intestine. 

To get maximum positive results, the exercises of yoga should be done not only during the exacerbation of allergies and year-round.

Yoga against obesity

We all agree that obesity - a complex problem of the whole organism, which is based on the metabolic disorder. Add to this sedentary lifestyle - and a prerequisite for increasing body mass index are all concrete. 

The exercises of yoga help to solve these two problems - breach and metabolism. During the asana activates fat burning and soft massage internal organs to normal metabolism. 

1. Ardha Urdhvasana (polupripodnyataya posture). Technology implementation. 

• Freeze must directly connect the foot so the heels and big toes touch. Push the knees, podtyanite upwards patella, reduce the upper part of thighs and podtyanite posterior thigh muscles. Abdomen stibnite, please forward the chest, spine pull up, hold the neck straight. Body weight should be distributed evenly between the heels and toes. 

• Bend left leg in knee socks and take the left foot, left hand. Right hand, lift up so that the palm was facing forward. 

• Make a quiet shallow breath and hold your breath. Delays after inhalation bend the left arm at the elbow joint, trying to raise the left leg above. 

• Make sure that the tribe is not rejected in part. Try to raise the left leg as high as possible. 

• Stay in this position a few seconds - until the last break after inhalation. Look straight ahead. 

• At the end, release the left leg and return to its original position. Take a quiet exhale through the nose. 

• Repeat the exercise in the mirror reflection - the same thing, do the right arm and right leg. 

2. internal massage of the abdomen. Technology implementation. 

• Lie on your back on the floor. 

• Pull the hand in hand on the shoulder, so that the body resembled a cross. 

• lift both legs together to a vertical position so that they will be perpendicular to the floor. The legs should be hard to keep straight, as the bars are not bending their knees. 

• In this situation, do a few breaths and exhale, hold your breath and move both legs together and left down to the floor until your fingers left foot barely touched upon the tips of the fingers stretched his left hand. Avoid touching feet sex, because then lost grip of internal organs and can not properly reduce. When you move the left foot, rotate the torso to the right - take care not to pull back from the floor. Initially, it will be difficult to implement - the right shoulder persisted be raised from the floor. To remedy the situation, hold the right hand for any fitment. 

• Make sure that dropped both feet together, knees to be stretched over the entire exercise. Lumbar back hold, if possible, on the floor and rotate the feet only of the pelvis. All foot traffic - up or in part - should be performed very slowly, without jerks. The slower the movement, the better its effect on the abdominal organs. If exercise is done quickly, the train only their feet. 

• Stay in this position about 20 seconds, while maintaining all the legs being strained. Then exhale slowly returns to their upright position. 

• Being a while in this position, make a few breaths, exhale and then repeat all the movements, descending to the right leg. Stay in this pose the same amount of time, and then exhale back legs in a vertical position and, finally, slowly lower them to the floor. Relax. 

3. Technology implementation. 

• Sit on the floor, pull the leg straight in front of you. Place the palms on the floor of the pelvis, giving your fingers to stop. 

• Bend your knees so that the foot stood on the floor. 

• Transfer the body weight on the hand and foot, and lift the body from the floor. Straighten arms and legs, straining elbow and knee joints. 

• Pull the neck and head as far as possible oscine ago. 

• Remain in position 1 minute, breathe normally. 

• bend the elbows and knees, sit on the floor and relax. 

4. boat pose. Technology implementation. 

• Sit on the floor, pull the leg straight in front of you. Place the palms on the floor near the pelvis, fingers turned to the footsteps. Pull the hands directly. Always keep your back straight. 

• reject the torso slightly back, at the same time, lift his feet, holding them firmly, like rods, knees should be stretched. Try to maintain balance only through the buttocks, that is, that no part of the spine does not touch the floor. Lift the leg to an angle of approximately 60-65 degrees to the floor. 

• Raise the hands above the floor and pull your hands forward, keeping them parallel to the floor from the hips. The palms should be facing each other and lie at the shoulders. 

Stay in the pose for 30 seconds, breathe normally. Try to gradually increase the time spent on asana up to 1 minute, as the effect of asana beginning to be felt only after 20 seconds. 

• Then lower arms, put his feet on the floor and relax, lying on his back. 

5. Posture grasshoppers. Technology implementation. 



• lie belly to the floor during the entire length of the body. A person must be brought down, and stretch the hand back. 

• lift both the head, chest and legs as high as possible. Check that no palms, no edge is not touching the ground. On the floor should remain only the abdomen, which bears the weight of the body. 

• Push your buttocks as much as possible and pull the thigh muscles, somknuv hips, knees and ankles. 

• Hand pull out the back to use upper back muscles. 

• Stay in this position as long as possible with normal breathing. 

Initially difficult to simultaneously raise the floor of the legs and chest. Therefore, to begin implementation of asana can be such an option: lying on the floor face down, arms pulled along the trunk by pushing them to the thigh, or even a little slip of them, palms upwards. Doing a deep breath, slowly lift the leg until the bottom of the torso not from the floor. As the abdominal muscles, it will be possible to perform asana completely. 

These asana are quite complex in execution at first, especially for people with high values of excess weight. However, with a corresponding persistence can be even with the help of simple exercises to achieve good results. If you remember that any As an has a complex effect on the body, the benefits from the benefit and in the musculoskeletal system, and nervous system. 

Most important factor in the success of getting rid of excess kilograms is balanced daily nutrition. Not getting rid of bad food habits, hard to count on a solution to this problem.

Yoga to the anemia or anemia

Anemia - a disease which reduces the content of hemoglobin in the blood. The disease occurs as a result of the accelerated destruction of red blood cells and the lack of bone marrow function. 

When anemia occurs pale complexion, lips, gums, under the clear blue eye circles, frequent chills, lethargy, headache, nausea, palpitations. Anemia can be «companion» many states, such as in pregnancy said about so-called physiological (natural), anemia, diseases of gastrointestinal tract may also cause anemia due to violations of the assimilation of food. The treatment of these conditions holds a doctor, the therapy is always complex, and includes the correction of diet and medication, and a valid physical education and physiotherapy. It is in this case there is a positive result. Speaking of yoga, we can not forget that in a complex exercise and there are many such, which beneficially affect the body, with anemia. 

1. Rabbit pose. Technology implementation. 

• Sit on the floor; pull the leg straight in front of you. Bend your right leg in the knee, and helping yourself by hand; place your right foot under your right buttock, then bend the left leg and place left foot under the left buttock. Sit on heels, toes turned backward. Hands put on his knees. 

• Make quiet, slow breaths through the nose, followed by Hold hands over heels thumb cuffs out. Then exhale slowly tilting in the forward and down, trying to touch the pad near the knee loom. 

• Then uprights crown in the floor, chin firmly push to the sternum, and not changing the status of the legs, back and buttocks province forward until the hand holding the heel, not stood up to the elbows. 

• Remain in position a few seconds - until the last break after inhalation. On exhale, return to its original position. Exercise performs 1-3 times. 

2. Bow poses. Technology implementation. 

• Lie on your floor in the entire length of the body in the stomach, face down. 

• bend the legs at the knees. Pull your hands back and take the left hand over his left ankle and right arm - for the right ankle. Make two inhalation-exhalations. 

• Completely and try to pull the legs up, knees up, while lifting the chest from the floor. In this position the hand and wrist acting as the bowstring, body like a bow. 

• Raise the head and take it as far back; rotten in the back to such an extent that no ribs or pelvic bones are not touching the ground. Only the stomach to bear the weight of the body. 

• Make sure that feet and rising, not joined at the knees - so you can raise them higher. Only when the legs are fully extended up, connect the hips, knees and ankles. 

Since the stomach is stretched, your breathing will be rapid. Stay in position, whenever possible, from 20 seconds to 1 minute. 

• Then release the breath with the ankle, pull the legs straight, lower your head and feet on the floor and relax. 

• Repeat this exercise 5 times. 

3. Posture candles or birch. Technology implementation. 

• Lie on your back on the mat, legs fully extend and straining the knees. Hands along the trunk put your palms down. 

• Bend the knees, legs to the stomach, thighs squeeze on the belly. 

• With exhalation lift pelvis from the floor, helping themselves with their hands. Breathe evenly. 

• Again on the exhale lift the torso up even more, that it was perpendicular to the floor, keep his hands; the chest should touch the chin. 

• Finally, take a position on the floor that remained only his head, neck, shoulders and back of the hand to the elbows. Hands that should be in the middle of the spine. 

• straighten the legs. At the outset, may not be easy to keep the feet of a strictly vertical. It should stretch the back muscles of the hips and stretch up stronger. Elbows do not make the shoulders wider. 

• Stay in the pose for 5 minutes, gradually increasing the time of the asana and 15 minutes, breathe evenly. Check that the neck was straight and the center chin resting on the sternum. 

• Slowly and gently fell to the floor, release the hands, lie back and relax. 

A very important factor for getting rid of anemia is the use of products and medications containing iron, vitamins and amino acids. It should be remembered that, in relation to drugs need to comply strictly with the dosage, because the incorrect application can cause side effects. You do not need to think of anemia (even the light of its forms) can escape quickly. Treatment of anemia - a complicated lengthy process, which should be monitored by a doctor.