In aspiration to self-knowledge and self-improvement each personality wishes to find harmony of soul and a body and to learn borders of the opportunities. Such popular phenomenon in social networks ("Instagram", Facebook, Twitter) as yoga-challenge can help with it. It is a great way to have a good time, get healthier and to put the body in order.
What is yoga-challenge
Yoga (yoga) is set physical, psychological and spiritual Indian the practician, designed to help the person to find consciousness and to learn a high spiritual state.
Whether you know? The first mentions of yoga are found in the ancient philosophical text of Katkha-upanishad in ΙV century BC.
Challenge (challenge) — in translation from English means: call, difficult task.
The essence of "yoga challenge" (yoga-challenge) consists in acceptance of a call to performance of the set asanas (positions). This daily competition of specially selected people for performance of various tasks.
Main objective of such challenge — drawing attention to accounts of organizers and sponsors.
As there is an organization
The organization and realization of challengey occurs thanks to such participants:
- sponsors are the representatives of companies/firms presenting the goods for increase in demand and drawing attention to goods or a certain brand;
- organizers (hosts) — the skilled practicians of yoga who are thinking out tasks of various directions (flexibility, force or separate parts of a body);
- participants — executing tasks.
All process happens so: the organizer puts a task to performance, participants perform tasks according to the instruction with the calculation of a video/photo in social networks, and sponsors award winners.
Also it will be interesting to you to learn, about such types of yoga as: Ayengara, Kundalini, yoga-dance "Mandala", Bhakti yoga, prana yoga
Why it is worth accepting challenge
Accepting such yoga-marathon, the advantage is found by each participant:
- not everyone is able to afford to pay to himself trainings with skilled yoga-experts. Participating in actions of this sort, the main advantage is that, receiving tasks (or a complex of tasks) from hosts, it is possible to study yoga elements in house conditions independently. It is excellent (and free) a way to get experience from professional yogis;
- the challengea disciplines implementation of daily "obligations" and introduces amendments in before habitual and convenient way of life;
- creative approach to preparation and sharpening of poses. Thinking over an interior for future photo / video (landscape, the area, an interior) the participant develops imagination, and desire to look good and beautifully stimulates to diligent execution;
- wide range of acquaintances and communication with interesting people, it is frequent from the different countries. Communication with adherents promotes exchange of results and opinions that also stimulates to action;
- an opportunity to receive as a gift a desired thing which can not always dare to be bought.
The conscious aspiration to learn possibilities of the body has to be the most important factor for acceptance of such marathon.
Whether you know? A word meaning "asana" — the correct pose. If the person can keep direct position of a backbone more than 3 hours is an asana even if he sits on a chair.
What is necessary for occupation
Occupations accessories yoga are necessary not to all and not always. Existence of accessories is required at regular jobs by yoga and approaches not all its types. Can be necessary for training of yoga:
- the rug — the yoga-mat produced from PVC has a textural surface on both sides, provides good coupling with a surface and allows to carry out asanas safely;
- the special clothes — special sportswear for yoga will be able to provide temperature comfort at occupations and will not hold down the movement. It can be Capri, leggings, undershirts, overalls;
- pro-dogs are objects for careful study of muscles in asanas. They allow to keep static situation longer and without tension. Rollers (bolster), basic blocks (bricks), belts, supports for a back and legs, etc. concern them;
- covers are easy bags, will provide comfort for movements with yoga-mats.
Existence of accessories depends on a financial possibility of everyone and is not obligatory.
Types yoga-challengea
As the direction of the Indian practice, at challengey has such types:
- single yoga;
- pair yoga;
- yoga for three.
In the subsequent the yoga for children also was added to traditional types of a challenge:
- single;
- steam room.
Each of these types demands a certain level of credibility and physical training.
For one
Yoga-challenge on one person assumes a call, first of all, to himself and will demand the high level of self-discipline and serious approach to business.
Important! It is necessary to start performance of asanas only next the heart i.e. not earlier than in 3 hours after meal.
Position of Tadasang or Mountain
To accept correct (and by sight a lung) situation, it is necessary to rise directly and to reduce together a leg and a foot so that they concerned each other on all length. Keeping a direct rack, shoulders to take away back, to straighten a back, and freely to lower hands with palms along a body down. It is necessary to keep an asana 1-2 minutes, having slightly raised the head.
Position of Vrikshasan or Tree
For performance it is necessary to accept an asana of the Mountain and, proceeding from a position, to bend one leg in a knee and to take aside that the leg and a knee were in one plane. Foot of the bent leg needs to be placed on a hip in inguinal area. It is necessary to repeat this position and for other leg.
Position of Trikonasan or Triangle
Having widely placed legs (more than a meter) and hands, slow inclinations along the body plane are carried out. Inclinations have to be deep, as a result the palm needs to be placed completely on a floor. The sock of a leg towards which the inclination is carried out has to be taken aside the body planes.
Important! The small delay of breath when performing an asana will increase advantage for an organism. Yogis consider that the similar delay of breath reminds a pranayama (breathing exercises) and promotes energy release.
Position of Mardzhariasan or Cat
We are on all fours, legs and hands are perpendicular to a floor. At a breath the smooth movement we bend a back up, at an exhalation — we come back to the previous situation.
Position of Bidilasan or Korov
The starting position of a position the Cat is accepted — we are on all fours, legs and hands are perpendicular. At a breath the smooth movement we bend a back down, shoulders at the same time have to be at the maximum distance from ears.
Position of Kandharsan or Bridge
In a prone position on a back, legs are bent in knees and put on width of shoulders. Hands densely clasp anklebones of feet. In such situation, without releasing hands, a pull of a basin as much as possible up is made.
Position "Adho of a mukh of a shvanasan" or Dog muzzle down
Feet and hands are pressed to a floor, the basin is lifted up. Keeping situation, we make a start hands a little to give a body a little back before full straightening of a back. For more skilled it is possible to complicate a pose a serial raising of legs.
Important! The non-standard provision of a diaphragm when performing this asana calms breath, does it conscious and deep that leads subsequently to decrease in a warm rhythm.
Position of Virabkhadrasan or Voin ΙΙ
Having taken a wide step forward, the case it is necessary to develop and create one plane. Having widely placed hands and having moved body weight on the bent leg, to keep a position.
Position of "Chaturanga Dandasana" or Planck
Lying on a stomach, place the hands bent in elbows at the level of a breast, palms have to adjoin to a floor densely. On an exhalation the body completely comes off a floor and is at the minimum distance from a surface. All body in this situation has to be direct and form a straight line.
Position of Shawasang or Dead person
Keeping a pose, lying on a floor, hands freely to arrange at small distance from a body. The body needs to be relaxed completely, to capture and track mentally relaxation of each part of a body, having begun with legs and gradually rising up. The correct performance completely will relax a body, consciousness at the same time will remain clear.
Important! Yogis consider that Shavasana saves the person from deep emotional and physical tension, and brings the maximum benefit at its execution till the sunrise.
In the modern dynamic world challenge on one person is yoga-time to stop and pay attention only to itself. Such single yoga will bring rest and a pacification in life.
For two
The pair yoga consists in performance of asanas by two close people. Why relatives — because demands trust to the partner. Joint performance of asanas spiritually brings together, learns to feel each other and strengthens the relations.
Pair yoga still call a trust yoga (English trust means trust), yoga of trust or yoga of the relations.
Double position "Uttkhita of a trikonasan" or the Extended triangle
Both partners become a back to each other, having widely placed legs and having enclosed palms in the partner's hands. At the same time couple carries out slow inclinations along the body plane so that to touch by floor hands (or completely to place palms of hands on a floor). The hands opposite to the party of an inclination, always have to be above.
Double position "Udrkhva of the prasarit of a padasan" or the legs Extended up
Lying on a floor in one line, napes of partners are densely pressed to each other, and hands are extended up and embrace the partner's hands. Keeping a position, couple at the same time raises legs with the extended heels and intense calves perpendicularly up. Waists have to be densely pressed to a floor.
Double position of Pashchimottanasan or Plane
One of partners, sitting on a floor with the straightened legs, bends to the maximum limit forward so that the stomach touched hips. At the insufficient level of an extension it is possible to accept the Embryo asana. The second partner lays down on a back of the first a stomach with direct legs up, and extends hands along a body up so that the first partner could take them in the.
Important! At the diagnosed diseases provoking increase in a liver or spleen and also at hernias it is contraindicated to carry out this exercise.
Double position of Nawasang or Boat
Partners sit the friend opposite to the friend, having clasped the partner's wrists with the hands. A foot are densely pressed to stupnyam the partner. In such position of a leg, without coming off the partner's legs, rise before their full straightening, but at the same time the back has to be equal without deflections in a waist.
Double position "Upavishtkh of a konasan" or a corner Pose in a sitting position
Both partners with most divorced legs sit down opposite to each other, their feet at the same time have to adjoin. Each partner bends aside (right or left) along a leg, whenever possible in one plane, and gets a hand for the head and clasps foot of the partner. At this performance the position of bodies of partners turns out mirror.
Double position "Ardh of a matsiyendrasan" or Polovina of the tsar of fishes
Partners sit, adjoining hips and shoulders, and look in one party. One leg is bent in a knee and lies on a floor, other leg is got for the bent knee and twisting of the case with an institution of an opposite hand for the upper knee is made. The asana in a mirror order for partners is carried out, free hands at the same time lie on an opposite shoulder / knee of the partner.
Important! When performing an asana the massage of internals why digestion improves is performed and processes of release of bile in an organism are normalized.
For three
Performance of asanas in the three demands the highest level of physical training and trusting relationship between participants.
Threefold position of Padmasan or Pose of a lotus
All participants sit down on a floor, adjoining backs. Everyone places the left foot on the right hip and the right foot on left (to whom it is difficult — just in Turkish) before full disclosure of coxofemoral joints. Palms need to be placed on a lap, having connected big and forefingers.
The threefold position of Bkhadrasan or Pose bringing the benefit
Participants stand on small distance from each other on a lap, knees are widely divorced, and thumbs of legs are crossed among themselves. Both at the same time sit down buttocks on ankles, and hands place on a lap palms down. The task is to sit down so that backs, hips and shins of partners densely adjoined.
Threefold position "Upavishta of a konasan" or a corner Pose in a sitting position
All participating in a yoga-challengee sit down on a floor in a circle, at distance of 1 meter from each other, with the legs extended and divorced on the maximum width. Feet of partners have to adjoin and be densely perpendicular to a floor. In such situation all make a simultaneous deep inclination forward, the task is to clasp big, index and average with fingers of hands thumbs of legs.
Important! It is not recommended to carry out an asana to women in the 2 and 3 trimester of pregnancy.
Threefold position "Supta of a marichiasan — ΙΙ\" or the Pose of the wise man of a maricha
Participants sit on a floor, backs to each other at distance of 30-50 cm, with straight lines a back and legs. The right leg bent in a knee is got for a knee of the left extended leg (foot is densely pressed to a floor). The case of a body turns in the opposite direction (i.e. to the left), the straight right arm is got and rests an elbow against the right knee, and the left hand rests against a floor (unused hands of participants have to be bound among themselves).
Threefold position of Samakonasan or Pose of a right angle
The first participant (strongest) becomes on knees with hands perpendicular to a floor. The second participant becomes behind the first participant at distance not less than a meter and lowers hands on his coxofemoral joint, making a body tilt before formation of a corner 90 °. The third participant gets up on shoulders of the first participant (the direction — facing the second participant) and lowers hands on shoulders of the second, also making a body tilt before formation of a corner 90 °.
Important! It is necessary to leave an asana slowly and without sharp movements, previously "having closed" coxofemoral joints data of legs.
Threefold position "Adho of a mukh of a shvanasan" or Dog muzzle down
Stronger and developed partner adopts the provision of an asana "A dog a muzzle down". The second partner puts the hands at distance of 25-30 cm from the first and accurately places at first one, and then and another legs on lumbar department of the partner. The third partner repeats movements of the second partner.
Challenge for the child
There are not so many ways to distract children from TVs, computers, tablets and other modern technologies. Will help to spend time with advantage for health and physical development yoga-challenge for one, or pair yoga for two children.
Position of Utkatasan or Chair
Legs are located at shoulder length, at the same time hands are raised with the palms turned to each other up. Keeping a back equal in such situation, it is necessary to lower slowly buttocks back, imitating the position of a body sitting on a chair.
Position of Sarvangasan or Candle
Lying on a back, it is necessary to raise in vertical position at first legs, and afterwards and a basin, helping itself hands. The task is to raise legs and the case as it is possible above, having created one plane. It is necessary to leave an asana the smooth movement with gradual lowering of each vertebra.
Position of Halasang or Plough
Lying on a back in the extended situation, palms are placed along a body and pressed to a floor, make a raising of both legs to vertical position. Keeping vertical position, continue twisting, up to throwing legs for the head. Socks of legs have to stand firmly on a floor, hands at this asana are left without the movement and support perform function.
Whether you know? The founder of one of numerous schools of yoga B.K.S. Ayengar claims that when performing Halasana's "… joy and energy will join your life an infinite stream".
Position of Bkhudzhangasan or Dragon
In a position lying on a stomach with the cramped legs, heels and thumbs of legs make a pull (deflection) of an upper body up. Palms of hands when performing exercise have to be at the level of shoulders.
Position of Padmasan or Locust
In a position lying on a stomach, hands become straight over the head palms up. On a breath the thorax, legs and hands at the same time come off a floor and rise on is admissible possible height up. The body at the same time has to remind the boat.
Position of Balasang or Embryo
In a position sitting buttocks on heels, the inclination is made forward. The back when performing has to be a straight line, hands are located along a body, the forehead adjoins to a floor.
It is necessary to leave an asana gradually and smoothly, each vertebra, since the head and finishing lumbar department.
At exact following to recommendations for similar exercises at the child the concentration of attention and self-control will increase.
It is important! If performance of a position seems boring and is uninteresting a direct indicator of an inharmonious condition of mentality (both at the child, and at the adult). [strike] [/strike]
For two children
Joint performance of asanas will bring to children more joy and pleasures from communication. And still it is a great way to develop understanding by the child of joint work and division of victories.
Double position of Uttanasan or Inclination to feet
Children, adjoining backs, part legs on width of shoulders. Keeping direct legs and not bending them in knees, the simultaneous deep inclination is carried out down. Hands when performing freely hang down down and reach for a floor, and the back keeps roundish situation.
Double position "Adho of a mukh of a shvanasan" or Dog muzzle down