Many men and women after work test a physical and emotional overwork. Somehow to relax and distract from problems, and, perhaps and to improve the relations in family or with friends, many recommend to practice pair yoga about which we also will talk in this article. We will tell what represents this type of yoga, to prepare properly for occupations and also we will state the simplest options of exercises.
Let's begin with the fact that the yoga for beginners for two, exists not only to have an opportunity to carry out the bigger number of exercises, but also for creation of communication and trust between people.
All exercises are carried out only together so that partners supported each other, helped to carry out exercise and equally distributed efforts.
This variation of yoga is directed to support of both a physical state, and psychological as helps to overcome shyness, to remove stress in the relations and just to relax.
It will be interesting to you to learn about such types of yoga as: Ayengara, Kundalini, yoga-dance Mandala, Bhakti yoga
If you were adjusted to practice pair yoga, then you should choose exercises for beginners who it is easy to carry out in house conditions. At the same time it should be taken into account weight compliance and also level of physical training, otherwise to combine it will not turn out.
For occupations it is worth choosing the person who has more experience, than you as to learn everything and at once at you it will hardly turn out. It is also worth telling that many instructors insist on that partners were unfamiliar or a little familiar as in such situation you will have an incentive to prove, you will become more collected.
Important! You should not choose the partner only because he was pleasant to you. People, improper on build, can injure each other.
When choosing it is worth estimating the weight and growth. If you the girl, then it is desirable to choose the partner who will weigh about the same as and you, with small deviations. At the same time at him muscles have to be developed, otherwise you will not be able to support each other. If you the guy, then it is not obligatory to choose the girl as the difference in weight can be notable in couple. Try to select the partner who has the same build, as at you.
Time to discuss how to be prepared for the first occupation what clothes will approach came and that needs to be taken.
Begin with light clothes which do not hold down your movements. As in the course of performance you will sit not just in a lotus pose, and to be bent in every possible way, any fitted attires and jeans disappear at once.
Existence of a laying on which you will need to carry out exercises therefore it is in advance necessary to buy 2 rugs suitable you by the size is also important. It is not necessary to take you too small as you can accidentally lean on edge of a rug and be injured.
And the last that it is necessary for you — good music. It is the best of all to unmute the nature or a mantra. As a last resort — easy tool composition.
Whether you know? The yoga is not religion, and represents philosophy with a set of physical exercises which help to reach a pacification.
Initially you need to calm yourself and to adjust on the fact that each of those who teaches yoga now or is engaged in it is once skillful nothing, as well as you now. To be adjusted on the fact that not at once everything will turn out and you should not recede at first defeat. You need to treat occupations as rest which helps you to receive a charge of positive vital energy and also gives to muscles the loading improving their tone.
Pair exercises in yoga demand synergy of partners and as all poses are based on support of each other, demand manifestation of trust to that with whom you carry out exercise. You need to distract at several o'clock from all problems and to think only of how correctly and effectively to do exercise how to share burden so that each of you did the part of work. It is necessary to convince himself that your partner — the same person who, irrespective of interests and mentality, came to occupations to have a rest and fill power stocks therefore you should not be hostile to him only because you do not know it. Such approach will not yield results.
It is necessary to estimate sensibly your physical capacities and possibilities of your partner not to be injured during performance of exercises. For this purpose it is worth sharing, for example, the achievements in sport, to report what will help to pick up the necessary exercises. It is also important to do good warm-up of all groups of muscles not to pull a sheaf and a sinew.
Of course, you should not tell about what problems with health at you, but to tell that you pulled a leg or once broke a hand nevertheless costs.
Important! You should not exaggerate the opportunities as your partner will rely on the stated information that can lead to injuries.
Above we wrote that yoga for beginners on a dvoikhdolzhn to begin with warm-up. For beginners it is obligatory, however eventually it can be not seen off.
One occupation lasts about 1.5-2 hours. The first occupation, in view of strangeness and physical activity, the smaller amount of time can be spent. With a great effort or in an anguish you should not work.
Before performance of the first exercise, it is worth understanding accurately that it not a competition. Here it is not necessary to do better than someone. You came to yoga to have a rest and get pleasant emotions therefore be not overstrained and do not demand from the partner impossible.
Also it is worth reading several times attentively process of performance of an asana to do everything it is consecutive and correct. At the same time to be distracted by additional acquaintance it will not turn out therefore try a maximum of time to give theories.
Important! In pair yoga always one person is the leader, and the second — conducted.
Time to discuss poses for yoga for two which will be suitable both for beginners, and for skilled came. Let's give short characteristic to all asanas.
One of the simplest asanas with which it is possible to begin each occupation with pair yoga. She not only will help to get used quicker to pair work, but also will act as warm-up.
Two partners become face to face at arm's length. Further put legs on width of shoulders and straighten a back. After that raise hands up so that they continued your body, but did not depart in the parties. Keep a pose 1 minute.
Further part hands in the parties and bend to the right side so that the right hand reached foot. Pull at the same time the left hand that it accepted strictly vertical position.
Keep a pose as long as possible.
Whether you know? The American military use yoga instead of morning exercises.
Very simple pose which will help you to maintain coordination of movements in more difficult exercises and also to reach balance.
Get up to each other the person and we connect hands before ourselves as if for a prayer. Further both partners raise the left legs and cross them. Right at the same time slightly bend in a knee.
The essence is that it is necessary to reach ideal balance and only after it to look in eyes to the partner.
Get up a back to each other and nestle. Further everyone bends down down so that it was possible to clasp with hands the partner's knees. Try to bend down stronger to get each other shoulders.
One more exercise which will help you to coordinate movements and to improve balance.
Become a side to each other, keeping distance of an outstretched arm. Transfer weight to that leg which is most closer to the partner, and lift another, bend in a knee and press to a supporting leg. At the same time the knee on the bent leg has to deviate as much as possible aside, but not forward.
Further everyone extend the next hand to the partner and nestle palms to create an additional support. The pose helps to feel trust and also to check coordination of movements.
Sit down in a lotus pose a back to each other. Then put hands on the partner's hips (are behind your back) and transfer to them the center of gravity, in parallel curving a back. During performance, nestle on each other back.
Become the face to each other. Extend the left hands up then connect them in the lock before yourself. Further raise the right legs behind the back, supporting them by the right hands. It is necessary to raise legs as it is possible above, using at the same time in the form of a support the left hands. It is necessary to achieve balance and to hold on as long as possible.
The first partner has to sit down and extend legs forward. Legs have to be straight lines, socks are lifted up. Further bend down to legs as if you carry out an extension. You need to reach fingers or to approach them.
The second partner turns a back to the first and lays down on him so that his pose reminded the bridge. At the same time legs have to be at shoulder length, and hands are freely extended up. Further it is necessary to bend legs and to strain hands, having left in the high bridge. Then the first partner has to leave an asana.
After exercise it is necessary to change over.
Exercise helps to carry out a qualitative extension of a large number of muscles. Before Konasana's performance it is necessary to carry out a standard extension not to injure a muscle and a sheaf.
Two partners sit down before each other and place legs in the parties so that feet of the second partner rested against edges of feet of the first. Legs have to be placed to the maximum, otherwise you will not be able to perform operations further.
After an initial pose to one and second partner it is necessary to bend to the left leg. Further everyone needs to grasp with the right hand the partner's leg which is near the left leg. It is possible to grasp both a foot, and an anklebone if the extension allows. The left hand at the same time or rests against a floor, or keeps at the right leg.
Important! During performance the basin should not come off a floor.
Then try to bend down slightly stronger to the left leg that from under the right hand it was possible to look at the partner. All operations are performed synchronously.
It is necessary to remain in one situation about 4 respiratory acts then slowly release a hand and also slowly become straight. Any sharp movements as you can strongly pull a back.
Initial pose — a lotus pose at which the distance between partners has to be equal to length of their hands. That is, that partners could reach the friend the friend and join hands.
Further partners take each other for wrists that it was simpler to hold. Bend legs in knees and put before yourself. Further extend them forward so that foot of the first and second partner were pressed to each other.
After that legs need to be straightened slowly, unbending knees. Hands it is necessary to keep in contact, directing legs up. In the top point of a leg there have to be straight lines, as well as a back, shoulders — weakened and lowered down. Keep a final pose of 4 respiratory cycles.
Exercise well is suitable for the end of a training.
Sit down the friend opposite to the friend so that legs were extended before you and connected feet. Further as much as possible bend down forward to get hands of the partner and to undertake them. Remain in a pose as long as possible, being slowly extended forward.
On it we finish discussion of easy poses for yoga for two which any person practically at any age can execute. These exercises will help to establish relation between partners or to find new friends. After the end of a training, you have to feel ease and a pacification, but not weight and pain therefore carry out all exercises freely and be not overstrained. The pair yoga helps to relax, remove physical and emotional activity. Be not afraid to begin — similar exercises will bring you only benefit.