Ability it is correct to relax — important ability in the modern world full of chaos and stresses. At first sight it seems that full relaxation — quite simple task, but this wrong assumption: it is difficult to reach really deep discharge of muscle tissues. The special technique focused on a mental dream (withdrawal) on achievement of absolute rest of a body, reason and spirit can help with it.
The yoga exempts from daily rules and conventions, but in it there are rules — will consider them in article.
Than the yoga is useful to a relaxation
The yoga for calm includes a full range of the receptions helping to discharge a human body, reason and spirit, to remove a nerve strain and to find harmony. The therapeutic advantage of this practice is recognized even by traditional medicine.
Learn how to begin to practice house yoga from scratch.
Competently executed exercises will bring the following positive results:
- normalization of a dream;
- improvement of appetite;
- increase in working capacity;
- elimination of clips in muscles and disposal of tension in many departments of a backbone;
- reduction of a body in a tone, increase in working capacity and level of energy.
After exercises at the person the health considerably improves, overstrain symptoms (weakness, feeling of pain, discomfort, apathy) are eliminated. Much practice helps to worry less about material, to return peace of mind. Change of thoughts and the relation to the world around is observed, interest in life and new hobbies appears.
Many psychologists recommend to practice technicians of a relaxation for the purpose of daily renewal forces. Quite often the yoga helps to bring the person out of a deep depression, saves from neurosis and allows to cope with heavy mental excitement.
Also therapeutic advantages of yoga are known — occupations promote fast recovering of an organism from a disease. Technicians of a relaxation rejuvenate an organism, promote relaxation of a body, help to struggle with insomnia, save from thirst for smoking and junk food.
Whether you know? For 2016 more than 52 thousand teachers of yoga are registered worldwide.
Asanas for relaxation
Poses for finding of tranquility are not auto-training and not self-hypnosis. Everything that from you is required — is responsible and with an accuracy to reproduce the positions described below.
Tadasana (mountain pose)
Tadasana is among the simplest receptions in yogichesky practice. Nevertheless, seldom who manages to execute him in perfection from the first attempt. In the considered exercise the strong rack is very important.
For this purpose get up exactly, most widely having placed fingers of the lower extremities. Connect legs on all length. Tighten buttocks, pick up a stomach, and straighten shoulders. Hands have to hang down randomly down (palms from themselves). Keep in this position blindly about 30-60 seconds.
Vrikshasana (tree pose)
For reproduction of this position get up exactly, transfer body weight to one leg. Bend the released extremity in a knee and set foot against a hip of other leg. Originally, when it is difficult to keep balance, you can never set foot against a shin, but — against the area of a knee.
Learn in more detail what to begin occupations with Hatha yoga with.
Pull in a stomach in yourself a little, as much as possible open a diaphragm. Put palms in prayful gesture and you hold them at the level of heart. Or raise the pressed palms over the head that will help to increase side stretching.
Keep a quiet and deep rhythm of breath. You look in one point, holding a pose most long.
Uttanasana (inclination forward)
Standing exactly, make an inclination forward and touch by fingers of hands of feet or anklebones. If you lack flexibility, reach hips or knee joints.
Learn what advantages of respiratory yoga.
Try to weaken muscular tension — the head and shoulders have to hang down randomly. You make deep breaths, and at each exhalation select a stomach to knee joints. At the same time do not allow bending of legs in cups. Stand in this situation up to one minute.
Uttkhita Trikonasana (pose of the extended triangle)
From a position being kneeling execute an inclination forward and touch by the twisted rug palms. At the same time the lower extremities have to be a little placed in the parties. Bend elbows and connect forearms. Transfer a diaphragm to elbows, and a thorax — to the back party of the top part of hands.
Study rules of performance of a pose of a lotus, a hare, a star, a lion, a dog a muzzle down.
Serially extend legs, cramp them together and hold in tension. Tear off legs from a floor, then synchronously extend a torso and the head forward. Remain in such position most long, gradually increasing delay time up to one minute.
Baddh Konasan (pose of a butterfly)
Sit down on a rug, having bent legs in knees and having brought heels most close to a pelvic bottom. Arrange elbows on patellae. You press elbows on knees until they nestle on a rug. Then bend forward, trying to nestle a stomach on feet. Stay in an asana about 5-10 cycles of breath.
It is important! When business concerns yoga, knee joints, a neck and a waist — the most vulnerable zones of a body. Injuries or problems with health connected with these parts of the body demand individual approach of the experienced trainer.
Eka Pada Radzhakapotasana (pose of a pigeon)
Such pose serves as ideal reception for an extension of muscles and improvement of plasticity of a body in yoga. So, an initial position — being on all fours. Pick up the right leg to a breast (foot at the same time has to be developed to the left).
The left leg slips back, and the basin falls most low. Further it is necessary to bend elbows and to lean on forearms. Stand in an asana for 30–60 seconds. Repeat reception on other party.
How to carry out Ek Pad Radzhakapotasan's asana: video
Bkhudzhangasana (cobra pose)
To accept a position of a classical cobra, lay down on a stomach. Rest palms against a floor under shoulders or is a little lower. Hands make a start from a floor, with all the might extending a trunk up. Press the lower extremities to each other, without tearing off them from a floor.
Pay attention to cleaning practice Shank Prakshalana.
You keep buttocks in a tone, execute a root clip — Bandh's Mule (compression of muscles of a crotch). Shoulders should be lowered at the same time, and to try to extend a neck kind of. Such variation of a position of a cobra is medical and the safest at pains in cervical department.
Gomukhasana (pose of the cow head)
Arrange the left leg over right. Cross knees and sit down between legs. Get the right hand for the head, and left — from below for a back, then connect hands in the lock.
Learn what is Prana yoga, Ayengara-yoga, Bhakti yoga, Kriyya-yoga, Atma Kriya Yoga, Agni Yoga, Hatha yoga, Kaula-yoga, Bikram-yoga, Ashtanga-vinyasa-yoga, the Rajah-yogi, Dzhnyana-yoga.
The line of a backbone all this time has to remain a straight line. Try to stand in a position within a minute. Repeat reception on other party.
Important! To cross hips not so easily as can seem. If it is heavy to you to reproduce this asana, enclose a pillow roller or the curtailed blanket under hips.
Ardh Matsiyendrasan (pose of the tsar of fishes)
Accept a sedentary position, bend legs in knees, then part them in the parties on width of shoulders. The right foot needs to be placed near an opposite buttock, and the left heel — near the right knee joint.
Press a thumb of the left leg to a mat, and the left hand you press in a floor at a small distance behind yourself. Keeping vertical position of a trunk, get an elbow of the right hand for the left knee outside. Having inhaled, extend a back.
At an exhalation bend a trunk. Without bending a neck, you look over the left shoulder. Stand in the reached position approximately for one minute. Reproduce reception on the other hand.
Viparita Karani (pose legs up)
Lay down on a back. Carry out this asana, leaning a basin on a pillow roller. Apply legs vertically to a wall, and freely stretch the upper extremities in the parties.
Pay attention to eight steps of yoga.
The waist is relaxed. It is necessary to breathe usual diafragmalny breath. Respiratory cycles stand in an asana for 5-10. It is preferable to carry out exercise early in the morning on an empty stomach.
Anand Balasan (pose of the happy child)
Initial position — lying on a back. You need to bend legs in knees, then to bring patellae to a diaphragm. Hands grab for a foot of legs or thumbs. Bring knees to armpits so that the basin remained pressed to a rug. Stay in the considered asana up to one minute.
Prasarita Padottanasana (an inclination with widely placed legs)
Standing exactly, part legs so widely as far as it is possible. Bend forward, having touched by rug palms. Slowly conduct hands forward until until your elbows spontaneously fall by a floor.
Learn whether it is possible to practice yoga at cold and cold.
Breathing deeply, consciously weaken intense zones. Stand in an asana up to 30–60 seconds. Try to increase endurance duration gradually.
Whether you know? Ancient adherents of the doctrine of yoga were convinced that the number of dykhaniye is limited. Therefore the more deeply and more quietly we breathe, the we live longer.
Shavasana (corpse pose)
The pose of the dead person is a wreath of yogichesky practice. The essence of the method consists in imitation a corpse. The considered asana gives the chance to achieve a final pacification in the lying situation. For achievement of this state conveniently settle down on a back, close eyes.
Slightly take to an extremity to the parties. Palms have to be directed outside. Being in full consciousness, keep immovability of a body and tranquility of mind. Direct consciousness in yourself, trying to drive any thoughts.
Allow the body to relax entirely. Breath has to be rhythmical. Hold an asana so much how many you will wish, yet do not feel a full relaxation of a body and mind.
Basic rules of practice
The basic rules of the pacifying practice:
- The main conditions — systematicity, diligence, self-discipline and detachment in the course of reproduction of asanas that especially hard is given to beginners.
- In comparison with power occupations, at yoga classes you should not think of a body. Focus not on the accuracy of reproduction of a position, and on breath, on breathing deeply and measuredly. Soon you will notice that rhythmical breath helps you to operate a body better.
- The classical yoga assumes daily occupations for 2 hours at sunrise. But as it can do only to keen debutants or masters, try to give to occupations at least 40 minutes every two-three days.
- The complex of the pacifying receptions can be made in the morning for positive programming, in the afternoon for change-over and before withdrawal for sleeping for a discharge.
- There is no need to get a subscription to the hall and to be present at lessons at group — you can master the pacifying equipment at home by means of the video management from the professional coach.
Important! Never carry out an asana in a phase of exacerbation of chronic illnesses, in the presence of pathological process in nervous system, at various intoxications of an organism, at high temperature of a body, in the period of periods and also in the excited or angry mood.
Carrying out the pacifying complex given above, through time you pay attention that your feeling improved, the body got stronger, tension and insomnia left. Simple exercises will help you to escape from the stress collecting during the unlucky working days.