Yoga for Beginners: 10 poses to practice at home
Always dreamed about yoga, but to go to group sessions with the instructor is no time and effort? We come to the rescue with a wonderful yoga course for beginners! You can work to accept poses at home, and when you feel confident, will be able to master the more complicated poses. So…
The pose of relaxation
Sit cross-legged feel like relaxing and lengthening the spine. Can be pulled up slightly, leaning on crossed legs. Sit in this position a few minutes, breathe as deeply as possible and smoother. This will help to tune the effective charging, and lower stress levels.
Sit up, straighten your legs in front of him. Slowly reach for the toes. Focuses on the stretch while exhaling - at this point the tendon and leg muscles are more pliable for maximum tension. Repeat 5 times since.
The pose of the Child
Get on your knees, put them on the shoulder-width apart, holding hands behind the body. Slowly lean forward, put his head down completely. In such a relaxed pose Spend 3-4 minutes with breaks, breathe deeply and evenly, feel the back rest.
Put your right hand on your left knee. Fix the left arm behind the trunk, slowly turn to the left. Heads turn with the housing - see left. Breathe as deeply as you can! Slowly return to its original position, feel like stretch and lateral oblique abdominal muscles, muscles of the legs. Repeat the same with the right foot.
Lie down on your back, bend your knees and couple the soles of the feet together. Keep your hands on the sides freely. Breathe evenly, try to stretch the inner thigh muscles and feel it. Stay in this position as long as you comfortably - 2 minutes is enough.
Feet on the wall
Lift straight legs and put them on the wall. Torso and arms relaxed. Held in this position for 3 minutes, air inhaled deeply. Try to rid himself of all unnecessary thoughts, felt a strained back and leg rest.
The pose of a free wind
Lie down on your back, bend your knees, ankles scrape. Put your arms around his knees and firmly hold them. Feel the stretch muscles of the hips and back.
At first it may be difficult, but once you understand your body, do exercise will be incredibly pleased: this pose frees spine of the load in a minute! Do not forget to breathe deeply.
Get on your knees, keep your hands shoulder-width apart. Bring your left knee forward, put it between his hands. Bring your right foot back and straighten. Lean forward the whole body, moving the center of gravity over your left knee. Hold this position for a minute, change the leg. This exercise relieves pain in the legs, swelling, a beneficial effect on the muscles of the back.
Lie down on your back, arms spread wide apart. Squeeze your right knee to your chest. Then turn all the body to the left, back, while remaining flat. Stay in this position for about 3 minutes, repeat with the other side. This posture is very useful to anyone who is often back pain in the coccyx.
The pose of fish
Lie down on your back. Put your hands under your hips. Slowly raise your chest up, threw back his head back at the same time. Breathe steadily. Just slowly lower down.
After such a charge if re-born into the world! Go muscle clamps disappear pain caused by fatigue and overwork, the spine is straightened. Due to this neck relaxes and improves cerebral blood circulation. From headaches and sleep problems will be over!