Yoga sets of exercises on an extension for beginners

The increasing popularity is gained by physical occupations at home, and exercises of yoga especially attractively look. For them special exercise machines and special clothes are not necessary. Asanas of yoga include elements of an extension of various muscles. Let's consider what is an extension and than it is useful to the person, we will get acquainted with two complexes of yogovsky asanas for flexibility of legs and a back.

What is an extension and what it is necessary for

The extension is the set of exercises directed to flexibility and a muscle strain. When carry out an extension, muscle fibers stretch and extended contrary to what usually happens to muscle bulk for day — muscles contract and become firmer.

It holds down movements in joints that leads to increase in probability to get any disease or to be traumatized. The extension is very useful to the general state of health of the person as it improves health, strengthens blood circulation, contributes to the development of flexibility and good coordination of movements.

Learn what is stretching.

Extensions are different:

1. Static extension. Represents deduction of a muscle in a certain situation in which there is its tension.
2. Dynamic extension. It exercises which are directed to lengthening of muscles — squats, attacks, twisting, waves extremities. Such extensions recommend to carry out before sports activities.
3. Extension of fastion. In this type of extensions use special devices (rollers, rollers) which allow to stretch not only muscles, but also fabric fibers between them.

The combination of all types of extensions allows to achieve the best result. After any training process it is necessary to carry out a static extension for fixing of result — it promotes improvement of flexibility and well reduces stress.

Examine exercises for an extension for every day.

Advantages of an extension following:

• the extension before sports (run, boxing and other) facilitates a training and promotes obtaining the best result;
• promotes strengthening of physical force;
• forms a correct posture. The exercises directed to a muscle strain of a humeral belt, a breast, lumbar department improve a bearing and eliminate stoop;
• promotes prevention of injuries. Short and dense muscles last hard and if not to stretch them, sharp physical activity can lead to their gap;
• improves a condition of joints. Exercises on an extension promote strengthening of blood circulation in joints, improve their flexibility, are excellent prevention of arthrosis and arthritises;
• the extension promotes tranquility and removal of stressful situations. During performance of exercises on an extension there is a removal of nervous tension, decrease in pressure and pulse;
• improves cardiovascular function. The frequent cause of the diseases connected with warm activity is the excessive rigidity of arteries. Exercises on flexibility promote elimination of injuries of the arteries tied with adjournment of precipitation on walls of vessels;
• oxygenates. It is for this purpose important to monitor during the training the correct breath;
• promotes weight reduction and formation of a beautiful figure.

A great option for improvement of health and increase in flexibility are occupations yoga.

As it is correct to last

Occupations yogis assume an extension of muscles and exercise for mobility of joints. There is an opinion that exercises on flexibility should be carried out only to young people, but it not so is it is useful to do extensions at any age.

Achievements in an extension depend on human anatomy more, but not on age though age changes have the impact too — but is not so strong as mobility of joints, softness and elasticity of tissues of ligaments and muscles.

Whether you know? Yogo-sport is a combination of gymnastic exercises and aerobics. Especially wide circulation got this direction in sport in India and South America. Competitions take place since 1989 in several directions of yoga (athletic, asanas, dancing and other).

Correctly to last during performance of asanas of yoga, professionals advise to adhere to the following recommendations:

• to prepare the place for occupations. It is obliged to be rather spacious and to be aired. It is also necessary to choose a comfortable training suit not to constrain movements;
• to be adjusted on a training and to get positive emotions, it is possible to turn on the corresponding music;
• before performance of extensions it is necessary to warm muscles and joints. For this purpose it is possible to make small warm-up. It is possible to acquire a warm shower or a tan also;
• it is necessary to use all groups of a muscular system for obtaining good results;
• any extension is carried out to the sequences from top to down — in the beginning a neck, a humeral belt, then chest area, a stomach and sides, coxofemoral joints, hips, joints of knees, the lower part of a leg, foot;
• for muscles of a back it is necessary to approach exercises with care. Loading has to depend on existence or lack of violations of a backbone (scoliosis, loss of a disk and other). At the end of a set of exercises for a back surely do asanas on relaxation of muscles of a back and lumbar department;
• at execution of poses of yoga there should not be expressed pain. The small feeling of discomfort can take place no more;

Whether you know? According to the publication in Journal of Strength and Conditioning Research, the conducted researches showed that the ordinary extension of one gastrocnemius muscle within 1/2 minutes 4 times a day promotes increase in her physical force by 29%.

• load of a muscle strain is given gradually, and slowly passed to the necessary provision of an asana. You should not do sharp movements, everything is carried out smoothly and without haste. Any sharp movements can lead to a trauma (it is possible to pull strongly a muscle);
• classes need to be given in extensions regularly. If to be engaged in it from time to time or to take a long break, then the result will approach zero. For beginners there are enough two trainings a week, and here professionals can do an extension though every day.

Exercises of yoga for beginners

To increase flexibility, you can carry out the following two complexes of yogovsky exercises. They can also be included in various programs of trainings.

It is important! If it is too zealous to start extensions without warming up of muscles, then it is possible to get stretching or even a rupture of muscle fiber. And in that case for some period it is necessary to refuse occupations.

On a twine

This complex on an extension will help you to stretch out and improve a shape of legs.

Pose of the happy child

It is necessary to perform the following operations:

1. To lay down on a rug the person up, feet are extended on themselves.
2. On a breath of a leg to bend in knees and to tighten to a stomach. The waist is pressed to a surface, not to throw back the head.
3. Exhaling, to undertake hands outer sides of feet, to part knees and to try to reach them a floor.

Wide prisest

For performance of this exercise it is required:

1. At first to rise on direct legs, having put them is slightly wider than the hips.
2. To execute the maximum squat, having bent legs in knees and having a little parted them on sides of a body.
3. To connect palms before a breast and to press elbows on inside of knees, trying to part them even more.
4. To be late in this position, doing 5 full breaths exhalations.
5. Then to put palms on a rug ahead of itself and, touching them from itself, to pull hips and a waist.
6. Again to make 5 cycles of breath at the relaxed muscles.
7. To rise smoothly.

Pose of the revealed lizard

At this exercise such operations procedure:

1. To make attack one leg forward and to accept Andzhaneyasan's asana, having put hands on a rug under shoulders. The leg behind lies a knee on a surface.
2. To stretch the bent knee in outer side to a floor, kind of trying to put it on a rug. Weight at the same time is transferred to an external part of foot of a supporting leg. Lean also on straight arms and last a thorax forward, strengthening stretching.
3. To make in this position of 5 breaths exhalations.
4. To return back and repeat all actions on other leg.

Half-split

This asana is carried out so:

1. To sit down as in a wide prisest, having put hands on a rug before itself, and slowly to move apart legs in different directions, straightening them. The ends of feet are turned to a body and do not come off a floor, undertaking a part of loading.
2. When lowering hips it is necessary to support itself by forearms, and then to give forward shoulders and a body, having turned the head.
3. To be late in a position on 5 full breaths and exhalations, and then with small steps to shift legs together and to rise.

We recommend to esteem how quickly to stretch out in house conditions.

Pose of a butterfly

Technology of performance:

1. To sit down on a rug, having bent legs in knees and having attracted soles of feet to each other.
2. Then it is necessary to develop soles of feet up, as if having opened hands the book. At the same time try to press knees to a surface as much as possible.
3. To straighten a back and to extend vertebras, to pull in a stomach. Looking ahead of itself, to relax shoulders and to stay in this position on 5 cycles of breath.
4. To bend slowly to feet forward, holding a straight line back.
5. To take feet hands and to press smoothly the bent elbows on inside of knees, lowering them to a floor.
6. At limit lowering to be late on 5 breaths and exhalations again, and then to leave slowly this pose.

Pose of a pigeon

The asana is carried out so:

1. To sit down on a floor, leaving one leg extended behind itself, and to bend the second in a knee and to put on a rug ahead of itself, having developed a hip to a surface. Foot of the bent leg has to go to a stomach.
2. To put hands on a surface ahead of itself, extending a back forward. They can also just be put on sides. Be late in a position on 5 cycles of breath and smoothly leave it.
3. To make the same asana, having traded a leg places.

Inclination to a knee sitting

When performing this exercise do the following:

1. To sit down on a surface and to extend legs together before itself forward.
2. To bend one leg and to pull a heel to a crotch, and to stop to arrange on the internal surface of a hip. Try to put a knee of the bent leg on a rug.
3. To put hands on a knee of a direct leg, having straightened a back, but not straining her muscle.
4. On a breath smoothly to make an inclination to a direct leg, sliding on it hands and to grasp them foot or an anklebone. Optimum when performing this asana will be to grasp with three fingers of one hand a thumb of a direct leg, and other hand to hold an external part of foot.
5. It is necessary to relax a back and to try to bend forward so that to touch by a forehead of a knee of a direct leg. To be late in a position on 5 cycles of breath.
6. To return on a breath to initial situation and to do the same exercise, having changed legs.

For a back and a backbone

Youth of the person is determined not for nothing by flexibility of his backbone. These exercises will strengthen muscles of a back and will help to cope with its many problems (osteochondrosis, scoliosis, diseases of joints and we designate).

Important! The yoga cannot practice at spine injuries, cold and flu, exacerbation of chronic diseases and some other states. At problems with health and during pregnancy by the person interested to practice yoga it is necessary to get advice of the expert.

Inclinations forward

Technology of performance:

1. To sit down on a rug, having extended direct legs together before itself.
2. To bend forward to toes. Try to develop in half and to be late in this position.
3. To return to an initial state and to make repetition of 5-7 times.

Embryo pose

This asana becomes so:

1. To sit down on knees, having placed buttocks on heels.
2. To fall smoothly forward, touching by a forehead of a floor and having extended hands along a body back, having completely relaxed all muscles.
3. To be late in a position for 2 minutes and to rise smoothly.

Twisting

This exercise is carried out as follows:

1. To sit down in a lotus pose.
2. To make a body turn to the left, leaning on the left hand, and right having put on the left knee.
3. To look, turning through the left shoulder, you will not feel yet how muscles strained. Be late in this position a little and return to an initial state.
4. To repeat this asana, turning in different directions with change of a basic hand of 6-8 times.

The lying goddess

This asana of restoration is carried out simply:

1. To lay down on a rug the person up and to connect soles of feet together, having bent legs in knees and having parted them in the parties.
2. To stretch hands in the parties.
3. To relax all body and to breathe quietly, slightly stretching internal muscles of hips.
4. To stay in this asana not less than 2 minutes (more, up to 5 minutes is possible).

Legs on a wall

One more simple useful asana:

1. To lay down legs to a wall and to throw them on a wall at right angle.
2. To relax all muscles and to lie down several minutes.

Whether you know? It is very useful to do exercise of A leg on a wall after long walking or standing standing. At its performance there is a strong outflow of blood from vessels of legs that is prevention of a varicosity.

Free wind

Technology of performance:

1. To lay down a back on a rug, having bent legs in knees, and at the same time to cross anklebones.
2. It is strong to embrace hands knees — to be grouped.
3. To rock with the knees pressed to themselves on a back back-forward.

It is possible to improve the flexibility by means of simple asanas of yoga. Two simple complexes of asanas for an extension of legs and a back will help you to stretch out, remove stoop and to improve the state of health.

Video: the extension on all body For a start is enough to carry out their two once a week. If you are already engaged also in other exercises, then quite acceptable to build in them also these asanas.