Today we will discuss one of asanas which will help you to relax after the intense working day, to take off fatigue and to give a tone to your muscles. The pose of a hare reminding the praying person will help you to strengthen hands and a back and also to improve blood circulation. We will also deal with therapeutic effect and complexity of exercise.
General description
Before us a pose of yoga which does not differ in special complexity and can be used for training at any conscious age. The pose of a hare of a shashaungasan helps to warm up a body, to do peculiar exercises and also to calm nervous system and to improve blood supply of bodies.
Learn what asanas will help to sit down in a pose of a lotus and as it is correct to do an asana "a dog by a muzzle down".
Performance of exercise does not require any physical training or skills, it is enough to want to be engaged in it and to have at itself the instruction with the sequence of actions. The asana received such name for the reason that the final pose reminds the bent-down hare.
Whether you know? All freedivers who hold the breath for several minutes and do not use an oxygen cylinder, practice yoga. The yoga allows them to hold the breath on such long period.
Advantage of exercise
Shashankasana, or the pose of a hare, brings both physical advantage, and psychological therefore further we will discuss it in more detail.
The involved muscles
In the course of performance the following groups of muscles are involved:
- trapezoid (top bunches);
- deltoid;
- pectoral muscle;
- shoulder muscles.
The advantage is that we adjust physical activity of joints, knees and anklebones. Also constant performance of an asana allows to remove fat deposits from a stomach therefore the shashankasana can be used for weight loss together with other exercises or a diet.
It should be noted that in the course of performance of an asana the backbone is also involved therefore regular performance helps to give it flexibility and also to improve a bearing.
Read about the different directions of yoga: Ayengara, Kundalini, Uddiyana of a bandh, Prana yoga, Bhakti yoga, Akroyoga.
Psychological influence
All know that the yoga helps to get rid of wordly problems, to calm nervous system and to improve an emotional state. Shashankasana helps to eliminate even strong irritability, and thanks to blood circulation improvement, the headache also decreases and mental activity improves.
Important! Exercise helps to cope with insomnia.
Correct equipment
The asana "A pose of a hare" demands accurate and consecutive performance of all stages to achieve maximum efficiency and advantage for an organism therefore further we will consider technology of performance:
- Sit down so that legs were turned in under themselves. At the same time knees and hips have to adjoin, and to watch heels up. Buttocks have to be between stupnyam and concern a laying. The back has to be a straight line, hands are located along a trunk.
- With a breath we raise hands up so that they touched ears. At the same time palms have to look forward. The look is also directed forward.
- We hold the breath and we cave in back to the maximum. At the same time it is impossible to tear off legs from a floor and also to separate them. Position of hands does not change.
- On an exhalation slowly we bend forward until hands reach a floor. Forearms have to be pressed to ears. Not to tear off a buttock from a laying, to keep legs in a starting position.
Important! At an inclination the back has to remain equal, and the head, after contact with floor hands, has to be behind knees, touching the last.
- Slightly we stretch, continuing to straighten hands forward. You have to be bent a little more that the forehead touched a floor. We press hips to a stomach and also we cramp palms to each other.
- We stop moving and we hold the breath for comfortable time. After an exit we come back about a starting position sitting.
Possible mistakes and difficulties
Difficulties can arise at people who have no extension. In that case the deviation should be carried out with care back or with assistance of the second person that you were not injured. It is also important to hold constantly a back of a straight line and not to tear off a basin from a floor, otherwise you can lose balance.
If you cannot reach hands a floor, then try to raise a basin and to put buttocks on legs. In such situation it will be simpler to you to be extended forward, however amplitude significantly decreases.
Whether you know? It is authorized to Muslims to practice yoga, however it is forbidden to say mantras that once again proves that the yoga is not religion.
Contraindications
At once It is necessary to tell that exercise is forbidden for pregnant women without any exceptions. Even if you on the first month, it is impossible to carry out exercise.
Also should refuse an asana those people at whom function of a thyroid gland (or not too to incline the head) is increased and also that at whom joints and sinews are strongly injured. A reason for refusal of performance of exercise bytvysoky arterial blood pressure, shift of vertebral disks and also osteochondrosis in the progressing form can.
On it we finish discussion of a pose of a hare in yoga. It is worth remembering that exercises are carried out only in free clothes, on a soft laying or a rug. You should not eat something before a training, otherwise problems with a stomach are possible. Be not overzealous at the first trainings, otherwise you will not be able to carry out usual things on the house or work normally. Do everything moderately and God bless you!