Some say that after 30 you won't stretch out any more. Others believe that this effective pose is absolutely useless for health. However any of you can sit down on the forward split.
It is required to you
- Gymnastic rug, comfortable clothes for occupations.
Instruction
1. The pose of the begunan the breath lunge forward, having delivered to stop of the front leg exactly under the knee. Extend the back foot, deliver to stop on fingers, push the heel back. Palms have to touch the floor from two parties from the front leg. Lower shoulders, straighten the thorax, extend the neck, slightly raise the chin and look forward. Make a start palms from the floor, well extend the back foot and the backbone, you hold tightened the stomach and muscles of the crotch. Hold the provision of 30-60 seconds. You breathe exactly and quietly.
2. Virabkhadrasana 1 (variation) Execute transition from the previous asana: tear off palms from the floor, lift the case, extend hands over the head, having connected palms. Don't raise shoulders, extend the neck, you look forward, push the left leg stronger back. Extend the back, slightly tighten muscles of the crotch and the belt. Hold the provision of 30-60 seconds. You breathe exactly and quietly.
3. Deflection in the vypadevypolnita transition from the previous asana: lower the knee and raising of the back foot on the floor, deliver to the palm on the sacrum fingers up. Lower shoulders and on the breath push the tailbone and the basin as much as possible forward and down, helping themselves palms. Distribute body weight on both legs, lower shovels and shoulders, extend all backbone. You look up, extending the neck, or relax the neck and take away the head back if from it the head isn't turned. Slightly tighten crotch muscles. Hold the provision of 30-60 seconds. You breathe exactly and quietly.
4. NaklonVypolnite transition from the previous asana: extend the case up, straighten the front leg, direct the sock to yourself. On the exhalation extend muscles of the stomach and direct edges forward and up. Pull shoulders back, open the thorax, rest palms against the floor or you hold the front leg. If you freely lower hands on the floor without rounding the back, try deeper bending: at first lower the stomach, then the thorax and at last the head to the front leg. Direct the basin back, try to lower forearms on the floor. Slightly tighten crotch muscles. Hold the provision of 30-60 seconds. You breathe exactly and quietly.
5. Spin you tazomvypolnit transition from the previous asana: lift the case and bend the front leg. Bend forward, get the shoulder under the knee, lean palms in the floor and move the basin with rotary motions forward and back. Do movements by the most amplitude. You can raise the right sock slightly over the floor. Make 7-10 spins in both parties.
6. The deep lunge with reduction of the thorax to the floor Execute transition from the previous asana: lift the case, extend the back foot, having raised the knee, rest fingers against the floor, pull the heel back. Part hands on width of shoulders, put the palm of the same name on front foot, having directed fingers inside, and it is symmetric to it — the second palm. On the exhalation take the hip of the front leg aside and, without tearing off the right foot from the floor, bend hands in elbows, having directed the thorax to the floor. Extend the neck, you look forward, you take away shoulders back. Slightly tighten crotch muscles. Hold the provision of 30-60 seconds. You breathe exactly and quietly.
7. Longitudinal you shpagatvypolnit transition from the previous asana: lift the case, lower the back knee and raising of foot on the floor. Make sure that legs are parallel each other, podvzdoshny bones are directed accurately forward and the waist equal. Hold shoulders exactly over the basin, put palms in the namasta (east salute) or extend hands over the head up, having connected palms, but don't raise at the same time shoulders. On the exhalation try to turn as much as possible the basin back, having tightened at the same time muscles of the crotch and the tailbone. Evenly distribute weight on both legs. Present as if you break off the rug the movement of the right leg forward, and left — back. You don't hurry to straighten legs in knees: gradually, when joints will become more mobile, the basin itself will fall below, and you easily straighten legs. You hold the back most extended and don't fall to the front leg not to break balance of the body and not to create tension in the sacrum. Tighten muscles of the crotch and keep even breathing. If it is impossible to keep balance legs, put hands on bricks or on the floor. Hold the provision of 30-60 seconds.
8. Performing these simple exercises from yoga, you will begin to master art of the split day after day. You don't hurry if it is impossible at once and be not upset. Every day your opportunities will be more and more, the satisfaction from occupations will be enormous. Good luck!