In Sanskrit of "yogi" means literally "unification", practice of yoga helps to reach harmony in a physical and mental condition of the person, to counterbalance reason, mind and body. Persons interested to practice yoga should know how to practice house yoga, to study some recommendations for beginners.
Councils and recommendations for beginners
Practice demands regularity in occupations therefore it is necessary to define time when it is convenient to you to be engaged. Morning hours are considered as the best: the body in a night has a rest, is full of strength also energy, besides the stomach is still empty.
Being engaged on a full stomach, it is possible to get an array of problems as digestive organs with not digested food cannot be squeezed. It can be both day, and evening, the main thing that it was the same time.
It will be interesting to you to learn about advantage of run, about exercise "level" and as it is correct to be engaged in kallanetiky.
Acquaintance with rules of occupations yoga is the first what it is necessary to begin with study as everything has to be measuredly here, harmoniously and not to have any hindrances.
For occupations prepare comfortable and spacious clothes, it should not hold down movements and disturb blood current. It is possible to get a special rug, and it is possible to use the plaid put several times, classes are given by yoga barefoot.
Important! It is necessary to be engaged in the aired and clean room, it is necessary to remove fans (they carry dust and create drafts).
The yoga begins with ability to correctly place the center of gravity. "Costing" simple poses, "deflections" and "twisting" are that in yoga what begin occupations in house conditions with. To learn to hold balance and at the same time to be completely weakened, to carry out exercises smoothly, at the same time not to forget about uniform breath is a difficult, but feasible task.
Main poses
Before performance of any asanas it is necessary to study them and to repeat mentally, then to release all thoughts and to focus on the body, breath and feelings.
Whether you know? In honor of the International day of yoga announced on June 21, 2015 the post service UN issued the special sheet with brands. The leaf consists of ten brands on which the main asanas — poses in yoga are represented.
Bidalasana
This dynamic pose, it is useful to a backbone, its straightening and to digestive organs. Sequence of performance of a bidalasana:
- Adopt the provision "on all fours".
- Knees arrange on one line with joints of a basin, hands and shoulders are the one line perpendicular to a floor, are looked down in a floor.
- Sigh — cave in a cat in a waist, the basin and shovels are raised.
- Exhalation — initial situation.
- Repetition — 15-20 times.
If there are neck injuries, it is better to hold the head in one situation. In other case at a deflection it is possible to lift up eyes up, in a starting position we look in a floor.
Adho of a mukh of a shvanasan
The medical asana, helps strengthening of muscles of a backbone, kills pain at arthritis of a joint of shoulders, strengthens and slims legs, improves blood current, takes off the general fatigue. Sequence of actions:
- Standing in the provision "all fours", hands on width about 30 cm, a palm in a floor.
- We straighten knees, the head is hung down, a view of feet.
- Try to raise as much as possible a basin up, to pull in a stomach.
- If it is heavy with completely straightened knees, it is possible to bend them slightly.
- Remain in such situation for ten seconds.
- Completely to become straight slowly reach hands feet on a floor.
Whether you know? The American magazines Yoga Alliance and Yoga Journal as a result of the conducted researches and opinion polls in 2016 found out that only in the USA more than 36 million people practice yoga.
Virabkhadrasana
The pose opens a thorax, promoting deeper breath. Helps to get rid of excess fat savings on hips, warms up muscles of a neck, shoulders and a back. Technology:
- To rise directly, feet in parallel one another.
- Hands are extended up and put, as for a prayer.
- On a breath we do a jump in which we place legs on width about a meter.
- We do turn of the case to the left, the left foot looks directly forward, right on the place.
- We fall down, having bent a knee of the left leg, the right leg is straightened, rests foot against a floor, the head looks up.
- We last after outstretched arms, stretching a back and the right leg, at the same time try to open as much as possible a thorax, cramping together shovels.
- Be late in situation for 20 seconds.
- Smoothly rise, turn so that both feet looked forward, and in a jump connect them.
- Repeat exercise on the right leg.
Trikonasana
The asana normalizes work of digestive bodies, strengthens nervous system, reduces fat deposits of a stomach. Performance:
- "Costing" a starting position, legs at distance of width of shoulders, are located in parallel one another.
- The breath — raises the straight arms to one line with shoulders divorced in the parties.
- The exhalation — a case inclination to the left, the left foot turns perpendicular to right, the palm of the left hand lays down on the left foot, right is extended up, perpendicular to a floor, the person directionally up, a view of the right hand, be late for five seconds.
- Breath — smoothly we lift the case in a standing position, it is possible to have a rest and repeat a little exercise on other half.
- Repeat for each party five-seven times.
Tadasana
The correct regular performance of a tadasana straightens a bearing, strengthens belly muscles, releases the nervous terminations of a back, rejuvenates joints, giving them flexibility. Sequence of movements:
- To rise directly, having pressed feet, having connected heels and thumbs of legs, try to spread wide wider toes, transfer body weight to the center of feet.
- Try to tighten knees and femoral muscles up.
- Stomach to involve and lift up, as much as possible to open a breast, connecting shovels, a neck equal, we look before ourselves.
- Straight arms, are extended along hips, but do not touch them.
- Remain in this situation, trying not to move apart feet and not to cave in in a waist.
Vrikshasana
The asana for beginners helps to find balance, tones up muscles of legs. Technology:
- To rise directly, feet together, put hands as for a prayer.
- Bend the left leg in a knee and develop so that its foot laid down on an internal part of a hip of the right leg.
- Without changing position of legs, raise hands over the head, be late so for ten seconds, breath at the same time equal and deep.
- Return to initial situation and repeat the same on the right leg.
If it is first heavy to raise hands, then you can not do it when the body learns balance, then complicate a task.
Baddh Konasan
This pose is not forbidden even to women in situation, helping them to be prepared for process of childbirth. The pose helps at sciatica and problems with an urinogenital system. Performance:
- Accept a sitting position, legs in knees are bent and divorced in the parties so that foot were put by soles together.
- Try to press as much as possible to a floor knees, a foot are pressed together.
- Back a straight line, a bearing equal, hands press a foot to yourself.
Learn about advantage and harm of yoga.
Beginners should stop in the eagerness when pain is felt. To accept the most correct pose it will turn out gradually. Over time complicate exercise by an inclination forward, as much as possible extending a backbone.
Pashchimottanasana
Exercise strengthens back muscles, well influences digestive organs and an urinogenital system, improves warm activity. Sequence of performance:
- Accept a pose "sitting", legs are straightened, feet directly, direct toes to yourself.
- Hands you hold thumbs of legs and gradually bend forward, kind of laying down on legs.
- Help yourself hands, you hold a backbone directly, extend it, last all case forward, straightening a neck and shoulders.
- Try to fall as low as possible, practically to be bent in half, breath at the same time uniform.
- Be late in a pose for half-minute.
- Smoothly return to initial situation.
Important! It is necessary to refuse performance during pregnancy, at liver diseases, shift of disks of a backbone.
Purvottanasana
One of the easiest poses which does not have contraindications to performance. Sequence of actions:
- Sit down on a floor, legs are straightened and pressed to a surface, hands lie along a body, a palm on a floor near a basin.
- Smoothly, having bent knees, put feet soles on a floor.
- Exhalation — we transfer weight of a body to feet and palms and we lift the case up.
- Your body forms the extended letter "P", the upper and lower extremities are perpendicular to a floor, the torso and a neck on one straight line, a look is sent to a ceiling.
- Remain in this situation for a minute, then smoothly fall.
Subsequently it is possible to complicate an asana, having straightened legs, but feet at the same time are pressed by soles to a floor, and knees direct.
Shavasana
This pose helps to relax, release completely all disturbing you think. Some preparations are necessary for its performance: spread a rug or a plaid on a floor, prepare a small pillow, the timer, you can also take a soft bandage on eyes. Install the timer for fifteen minutes.
Following actions:
- Lay down on a back, under the head and a neck put a pillow, the chin has to be below a forehead.
- Hands freely lie palms up, part them in the parties, so widely as much as possible to relax humeral muscles.
- Begin to take breaths and exhalations, gradually extending them.
- After twenty cycles stop to control breath and the thoughts.
- After a timer signal — an exhalation, bend legs, turn over sideways, tighten knees to a breast, and by means of hands, having opened eyes, slowly rise.
If you are interested in yoga, esteem also about yoga-dance a mandala.
Over time, at regular performance of a shavasana, you will be able to experience as your heartbeat and breath gradually slows down, the reason completely relaxes, getting off a mind, and your body kind of soars over a floor.
Security measures at independent occupations
Exercises of yoga in house conditions are not difficult for beginners in performance, these are basic asanas which are supplemented and become complicated any elements over time.
It will be interesting to you to learn more about exercises on a fitball and sports walking.
However and simple exercises can cause unpleasant consequences if it is wrong to carry out them: doing sharp movements, strongly straining muscles, overcoming pain. You should not begin with difficult tasks until your body accustomed and became rather flexible. It is also not necessary to be engaged at feeling sick, especially if there are backbone or internals pains. If you have any diseases, it is necessary to consult with the attending physician.
Starting performance of poses of yoga for one, do not forget about a number of rules:
- You watch a breath rhythm.
- Do not combine yoga with other sports, it is possible to be engaged in other exercises in several hours.
- At strong fatigue practice a shavasana, you should not be overstrained.
- Do not run in a shower right after the occupations, the excited body has to return to the temperature gradually.
It is important! If you the smoker, it is necessary to refuse an addiction gradually: many asanas are contraindicated to smokers. At them it is weakened mucous a nose and bleeding probability a nose is in the family way "the head down".
Practice of yoga helps to cope with many illnesses, prolongs youth of joints and an organism in general, gives to a body flexibility, symmetry and smartness.
Serious hobby for the doctrine will help not only to strengthen physical shape and to learn to operate the body, but develops spiritually.