Every athlete or person just practicing physical exercise for health and beautiful body, once took the first step and held his first lesson. Regardless of age and physical condition, this first step must be taken by everyone, and choose a direction in which to improve the body and spirit. Indian yoga Is an ideal practice for this purpose. And don't be intimidated by the photos of experienced practitioners with incredible asanas that seem to be a common person can never repeat. As the saying goes, “you need to eat a large chop piece by piece,” and if you start doing yoga poses for beginners right now, then in a few months you can move on to the second, more difficult level.
This review describes basic, simple yoga poses with photos that will allow you to get involved in regular exercises, understand the essence of the practice and prepare the body for further successful transformations.
Lack of experience and even a notion of what and how to do is completely irrelevant. And even if where you live there is no club, no section, not even a single person interested in yoga, it’s not scary. If you are reading this article, then you can use our tips and video tutorial, and find out which ones will be the first, how and when to do them correctly.
From the advice of experienced yoga practitioners and trainers, basic asanas are best done in the morning. To do this, you will have to get out of bed just 20 minutes earlier. But after the first one, you will be amazed by those new sensations in the body and in the mood, a surge of energy, that you will want to repeat this experience again. Moreover, yoga for beginners does not require much effort, after performing asanas there will be no dizziness and others unpleasant sensations, there are no contraindications to classes. But the number of positive effects is quite extensive:
Gradual improvement of the figure, restoration of full-fledged work of joints, spine, internal organs, improvement of blood circulation and supply of tissues with oxygen.
- Keeping the body and muscles in good shape all day long.
- A tangible slimming effect - smooth, natural, no return.
- Restoring mental balance, stabilizing mood.
- Providing energy for the whole working day.
- Perceptible health-improving effect- getting rid of insomnia, improving the condition of the skin, hair, nails.
Why are basic asanas better done in the morning?
Main reasons:
- These positions aim to fill the body with energy for the whole day, so exercising before bed can make it harder to fall asleep. There are other beginner positions that can help you relax.
- In yoga, there is a belief that when a person meets the dawn in one of the morning asanas, which refer to the complex, this guarantees the forgiveness of one sin.
- The morning complex makes it possible to maximize the relaxation of the body and its pliability to positive influences.
- In the morning, thoughts are also pure, not loaded with everyday bustle, which makes it possible to receive good effect not only on the physical, but also on other, energetic levels.
The most suitable asanas for beginners
It makes no sense to describe in detail each yoga asana, its effect on the body. We offer a short step by step description techniques and video tutorial. And remember - it's important to just get started and stay on the right track.
Tadasana (Mountain Pose)
This asana begins the practice of any direction, be it or. In this position, a person concentrates, gathers his thoughts, tunes in to practice.
You need to stand up straight. The feet are touching. Unlike the usual standing position, in this asana you align your body - you direct your tailbone down, tighten your stomach, lower your shoulders, and distribute the weight over the entire foot. Look straight ahead and try to feel your power and steadfastness, as if you were a mountain. 
Utkatasana (Chair)
Uttanasana (Bend) while standing
An ideal position to warm up the spine and massage the internal organs, activate blood circulation in the pelvic organs ..
- Stand straight, put your feet parallel to each other. At first, you can move them a little - it's easier this way. Ideally, they should touch.
- Slowly tilt your straight body towards your legs, if you can reach your feet with your hands - great.
- Do not bend your legs, try to bury your nose in your knees. If you are a beginner, you can bend your knees slightly. The back and neck should be as relaxed as possible and hang down under their own weight.
- The hold in this position is 5 breaths and exhalations.
Return to starting position it is necessary without jerks, smoothly. 
A beginner in yoga should start by doing the lighter version.
Trikonasana (Triangle)
Asana for strengthening the body, developing flexibility of the spine, groin area and revitalizing the intestines.
Sarvangasana (Candle)
The Candle exercise we all did back in kindergarten, but called "birch". This asana is very useful for the whole body, improves blood circulation, cleans blood vessels from plaques, has a positive effect on the functions of the pelvic organs, and strengthens the heart muscle.
- Lie on the mat with your back down, hands with palms facing the floor and placed along the body.
- The legs must be lifted vertically upward, while simultaneously raising the pelvis. Place the palms of the hands on the back, closer to the shoulder blades, supporting the weight of the body.
- Delay for beginners - 3 inhalations and exhalations. Further, the duration of the position should be gradually increased.
- Return to the starting position very slowly, mentally straightening each vertebra.
It is very important to distribute the weight to the shoulder girdle, not the neck. 
Halasana (Plow)
It is convenient to perform after the candle. A very useful exercise for warm-up and treatment of salt deposits in the cervical, thoracic and lumbar spine. This pose is included in many. Improves the digestive tract, trains the abdominal muscles. It is desirable to have it for execution.
- Lie with your back on the mat, place your hands along the body, turn your palms down to the floor.
- Legs, without bending, raise up, then bring them behind the head, trying to reach the floor with socks. At first it will be difficult to do this, therefore, it is better to let your feet hang in the air, but you do not need to bend your knees. The hold is about 3 breaths and exits.
- The return to the starting position is very slow, with thoughts on each vertebra.
After that, you cannot immediately get up, you need to lie on your back for several inhalations and exhalations. 
Eka Pada Rajkapotasana (Dove)
The asana is aimed at stretching the muscles, it also helps. You need to start with a light version, since the complete position of the Dove is quite difficult to execute.
Ardha Matsienrasana (Half King of Pisces Pose)
The full Matsienlrasana is very difficult for beginner practitioners, but the half position is easy to do, although it seems rather confusing in the photo. Basically, this is a seated twist. A useful asana for back flexibility, development of a sense of balance, for the digestive tract. And also, they claim that it has a very good effect on intellectual development.
Balasana (Infant, Child)
Among the poses for beginners, yoga practice is one of the simplest, but very important. In the infant position, you can learn maximum relaxation (along with the Shavasana pose), it is suitable for completing the session. It is also noticed that balasana perfectly relieves stress during the day, being performed 3-4 times in a row. Experienced yogis also recommend performing balasana after each very difficult or new exercise.
Shavasana (Dead Man)
Let the name not intimidate beginners - this is one of the most effective and beneficial positions in hatha yoga for the body and spirit. It allows you to completely relax, discard all unnecessary and return energy to the body. It should be performed at the end of any yoga complex, and the duration can reach 5-6 minutes or more.
- Lie on the mat on your back, place your hands along the body, close your eyes, relax for a couple of seconds.
- Then slowly tighten all the muscles of the body for a few seconds. Some beginners may even have leg cramps. To avoid this, it is enough to sharply turn the toes towards the knees - the cramp will immediately disappear or not even begin.
- Next, you need to relax the body, mentally marking all parts from head to feet. When all muscles are relaxed, you need to switch to slow breathing.
- This position will completely renew the sensations and give maximum energy.
If you start doing yoga on your own today, then in a few months you will feel wonderful changes in your body, mood, and energy state. Pains, a feeling of fatigue will go away, and all organs will begin to work harmoniously and fully. 
What they are and how they affect our body and mind - we will consider further.
Definition
Not only beginners, but even experienced students do not always clearly understand and can answer what an asana is in yoga, and how it differs from the usual or. In simple words the definition of the term "asana" will sound like this - it is a static position of the body in which a person is for a certain time.
When performing asanas, abrupt movements are never used - all transitions are carried out as smoothly as possible, softly and accurately in relation to your body.
Also, when performing asanas, consistency is very important, because these postures are designed, first of all, to affect our consciousness and mind, and only then - on the physical shell.
Did you know?V American army yoga asanas are used instead of morning exercises, and in Russia asanas are used to train cosmonauts, scouts, rescuers and submariners.
Each name of the pose has a second constituent word "asana", the first word can mean the type of animal (Bhujangasana - the pose of the cobra, Bakasana - the pose of the crow), the name of the inventor of the asana, or call a geometric figure similar in shape (Trikonasana - the pose of an elongated triangle) or an object ... 
It is still not known exactly how the asanas originated. It is believed that initially there were only a few asanas to be performed in a seated position, which was best facilitated.
The word asana itself is translated from Sanskrit as "sitting", "sitting place", "sitting place". In the most ancient treatise where the word "asana" is first mentioned, it is said that it is a comfortable, still posture for meditation in which the person can be relaxed and as focused as possible.
However, the asanas themselves were not listed there, and little attention was paid to them - at that time, yoga poses had not yet received such a development.
Later, the number of asanas began to grow, they became more varied and complex, affecting the joints, internal organs or the hormonal system.
However, it should be understood that asana is not an independent technique and not an end in itself, it is only a key factor in k. 
Thus, for correct execution asanas, several conditions must be observed:
- Immobility (not necessarily in a seated position).
- Maximum relaxation.
- Smooth yoga breathing. In yoga, no holding of breath is allowed during asanas, except for special exercises.
- Concentration of attention.
- Stopping the flow of thoughts.
In addition to asanas, the practice consists of vinyasas (dynamically performed asanas), pranayama (breathing techniques), shatkarmas (practices for purifying the body and consciousness) and, of course, meditation.
Classification of asanas
There is some confusion with the classification of asanas, since different teachers and yoga schools can have their own vision and represent different classifications. 
However, all asanas, in general, can be divided into several large groups:
- Sitting asanas. These types of asanas are most commonly used for deep meditation. When doing it, it is very important to monitor the knee, hip and ankle joints, which are loaded more than others. If it is difficult to perform the asana, it is allowed to use special benches, blankets, bricks, etc. under the buttocks. In these poses, the back should be straight and free. Despite the outward simplicity, seated asanas cause difficulties and discomfort for many due to lack and poor physical fitness. The most common postures: open and closed Virasana, lotus pose (Padmasana), Vajrasana (diamond pose).
- Asanas with the torso forward... Among the main poses: Pashchimottanasana and Uttanasana (bending forward in a sitting and standing position).
- Asanas with a backward bend of the torso (deflections). Stimulates disclosure shoulder joints, thoracic region and lower back. Ushtrasana (camel pose), Matsiasana (fish pose), Kapotasana (pigeon pose).
- Twists. Associated with the turns of the body. The most important condition the correct execution of this type of asanas is free breathing: if it is hard to breathe, it means that the twist is performed “too much”. Some of the most common are the inverted triangle pose, the half twist pose.
- Asanas in a standing position. It is believed that these provisions arose later than the rest. In this type of poses, there are also elements of bends and deflections. The most popular: Virabhadrasana I, II, III (warrior pose), Tadasana (mountain pose).
- Balance asanas. Designed to train a sense of balance. They are considered difficult: in order to achieve balance, complete control over the whole body is required, calm state mind, highest concentration and attention. However, if you learn to balance, you can find both inner balance and harmony. Basic poses: swallow, Vrikshasana (tree pose), Garudasana (eagle pose).
- Power asanas. The implementation of these positions will help to strengthen endurance, and the muscular system. It is extremely important not to hold your breath and not perform the position at the limit of your ability when performing. Basic power asanas: Shalabhasana (locust pose), Mayurasana (peacock pose).
- Inverted poses. The most famous are the headstand, handstand or forearm stand. But inverted asanas include any position in which the head is lower than the body and legs. Therefore, even the usual "birch" also refers to the inverted position.
- Relaxation asanas. Shavasana is the final asana after practice, performed in a supine position. Balasana (the stretched child pose) is also often used.
Some asanas can be called combined, for example, Bakasana - the pose of a crow. When doing it, a handstand is performed, while the knees must be resting against the armpits or shoulders. Therefore, power and balance types are combined here. Important!Performing asanas of any complexity, in no case should unbearable pain, severe discomfort or excessive tension be allowed. In yoga, it is believed that any pain is suffering for the body, and this is diametrically opposite to achieving inner harmony and balance.
Basic asanas
According to ancient legend, Shiva invented over 8 million positions, but only 84 positions were available to humans. Yogis have tried more than once to count how many yoga poses actually exist, but it is difficult to do this.
Firstly, yoga teachers constantly come up with and add new asanas. Second, there can be confusion due to different names for the same position. Today it is believed that there are about 1300 basic asanas, along with variations of performance.
But for the practice to be productive, it is necessary to train several basic positions, without which yoga classes will be incomplete.
These basic provisions include:- Lotus position- Padmasana. Obviously, not everyone will be able to immediately sit in the lotus position, therefore there are several preparatory exercises for developing the hip joints (tilting and transverse leg extension). This position is considered the best for meditation and one of the most stable.
- Headstand- Shirshasana. It is this position that is performed with support on the forearms. Shirshasana is often called the queen of asanas and the most important pose in yoga. But in practice it is quite difficult to perform it, besides, when doing it, there is high risk injure the neck.
- Downward-facing dog- Adho Mukha Svanasana. One of the most useful yoga poses, it helps to relieve tension from the back, to stretch the spine. The asana can be performed on different stages lesson. With the outward simplicity of this pose, it is not given to many at once: the back can be rounded, there will be tension in the elbows and back surface hips.
- Warrior pose- Virabhadrasana. There are several variations of this provision. To feel comfortable in a pose, you need to have strong leg muscles and a developed sense of balance. V psychologically this pose helps to find a balance between physical body and mind. The name itself suggests that the position is intended to reveal courage, willpower and spirit.
- Shavasana or the pose of the dead... It is the final position of each yoga practice, in which you can completely relax, achieve peace of mind, focus on your sensations, look “inside your being”. In this position, it is important not to fall asleep or switch off. Also, during Shavasana, absolute immobility must be observed.
The impact of asanas on the body
A huge advantage of yoga is that absolutely anyone can practice, regardless of their age, gender, physical fitness and diseases.
Each asana has simpler and more complex execution variations that suit different practitioners from experience. In this case, a person will certainly benefit from, since it affects not only the body, but also the mind.
Development of body and flexibility
When thinking about yoga, many people immediately associate with a flexible, plastic and graceful body. In practice, this is partly true - initially, the emphasis is on mental work, because among the yogis of the past there were few people who were flexible from others. 
V modern world most of the attention during the practice is paid precisely to the development of plastics. Moreover, for recent times many new asanas appeared, which are aimed at improving the body.
But flexibility alone is not enough. Yoga is effective in the process. It has been established that regular yoga classes for a month, if adequate, will help to lose up to 20% of excess weight.
Stimulation of physiological processes
With the help of yoga asanas, you can greatly improve your well-being, alleviate or completely overcome some, normalize the work of the whole organism. 
So, practices have such an effect on the organs and systems of our body:
- musculoskeletal system. In particular, regular practice helps to improve the condition of the spine and joints. With systematic training, stretching is strengthened, stretching improves. Also, some asanas will help to cope with injuries and diseases of the joints, remove muscle clamps and blocks, and liberate the body;
- respiratory system. In the process of practice, it is necessary to pay attention to breathing: it should be medium-deep, smooth, even, slow. During the lesson, the blood is saturated with oxygen, the body is toned and invigorated;
- organs and processes of digestion. With the help of special asanas, you can improve intestinal peristalsis, adjust the chair, and bring it back to normal. These effects are achieved with proper breathing, twists and inverted asanas. In addition, prolonged asana practice will affect your nutrition and food preferences- food will become healthier, more natural and wholesome;
- hormonal system and reproductive health. Many yoga asanas are aimed at working out the hip joints, these poses help to establish blood circulation in the pelvic area, reduce the volume of venous blood. As a result of normal blood circulation, the endometrium begins to form correctly, which means that the chances increase. Also, with the help of some asanas, you can minimize pain on critical days;
- genitourinary system. Again, due to the effect of asanas on the pelvic organs in this area, blood circulation improves, stagnation is eliminated;
- the cardiovascular system. The benefits and effects of yoga practice for diseases of the heart and blood vessels can be compared to fast walking or slow jogging. With the help of asanas, you can normalize blood pressure, reduce the amount of bad. Meditative asanas reduce the level of stress, and therefore normalize the condition of the walls of blood vessels. With regular exercise, the risk of getting or is reduced.
Did you know? According to statistics, 90% of all yoga practitioners are women. There are several explanations for this: women are more concerned with their health and appearance, and young ladies have a higher interest in spiritual and esoteric practices.
Improving energy
Working with the human energy plane is a priority in yoga. And asanas here are not just positions of the body - they are thoughtful positions, during the implementation of which there is an impact on different energy centers.
However, most of all, the concentration of the mind and the cessation of the mental flow affect the energy of a person.
Asanas help to find harmony between the physical and the spiritual, help to establish a dialogue with oneself, to know oneself. By doing asanas, you can learn to truly relax and focus.
According to the teachings of yoga, energy circulates in every person, and if its course is disturbed, a person begins to show negative qualities... Performing asanas helps to establish the circulation of energy in the body, normalize the work (of energy centers) and, as a result, achieve complete harmony with your nature. 
Of course, it cannot be said that only by practicing yoga asanas it will be possible to solve all life problems and difficulties, but regular practice will allow you to find balance where it seems that the world is slipping out from under your feet, to enjoy every day and any little things, to find harmony with yourself and the world around you.
Simple and Affordable Yoga Exercises for Beginners! How to get a flexible and healthy body in a few steps.
A young body is the dream of almost every person. The best minds of the planet are fighting over this puzzle and the best technologies are used. But until this recipe has been created, let us turn to the already acquired knowledge about health and youth, which yoga has given us.
What you need to know about yoga?
Fast forward to Tibet. Tibet is a place shrouded in a veil of secrets and many legends. Only in late XIX for centuries, people were able to gain access to the secret knowledge of the peaceful and very strange centenarians of this country.
Not all Tibetan yogis agreed to reveal the techniques of rejuvenation of ancient generations. But we managed to get some knowledge and successfully apply it to our far from hermit life.
Yoga is a science that allows a person, by performing certain exercises and breathing techniques, improve your physical and mental abilities.
Yoga at home
Yoga, combined with the right lifestyle and thoughts, will give a strong impetus to rejuvenate the body. It will improve the condition of the joints, increase the elasticity of the ligaments and muscles, strengthen the spine and relieve many diseases. 
You don't have to go to a specific center to start your studies. It is enough to choose the right set of exercises, get a yoga mat and set aside at least an hour of free time.
If you are waiting for a little miracle, then not all exercises may work for you. Here it is better to choose special exercises for pregnant women or consult a professional for the selection of personal Asanas. 
Be attentive and listen to your body. If something makes you uncomfortable, don't push your limits. Leave the exercise and return to it tomorrow. Your muscles will be more elastic day by day, and each time you exercise it will become easier.
7 Yoga Asanas for Beginners
This Asan will prepare the body for others more difficult exercises in which back deflection is required.
The asana is symmetrical and then pay close attention to the correct distribution of the load. The abdominal muscles are tense, feel your back muscles stretch.
- Feet are shoulder width apart
- Try to distribute the load not only on the shoulders, but also on the legs when arching the back.
- To do this, press your heels tightly to the floor with your heels, and pull your arms forward.
- Do not move your shoulders close to your head
- Breathe correctly and freeze in this position for 30 seconds.
Asana 3 — Virabhadranasana II or Warrior pose.
This asana is also for the level of difficulty - beginner. Improves body endurance, muscle strength and flexibility.
- Stand in the previous dog pose and with your knee raised towards your nose, step with one foot forward. Place your foot between your hands
- Press the heel of the front foot to the floor and turn the back slightly to the side.
- Stretch your arms out to the sides and strain them in this position.
- Keep your extended leg bent at the knee at a right angle.
Asana 4 - Vrikshasana or tree pose.
To begin with, this asana is best performed against a wall. Not everyone manages to keep their balance the first time. Press harder with your foot on your thigh, and then it will be easier to maintain balance.
- Stand up straight and bend the other leg at the knee and rest the foot against the inside of the thigh of the second leg
- Pull your arms up, straining them
- Breathe evenly and hold for 1 minute
Asana 5- Marjariasana or Cat pose.
- Get on all fours, feet hip-width apart
- Hands in line with shoulders
- Arch your back and look up with your head
- Arch your back and your head looks down
- Bend on each inhale, bend on exhale
Asana 6- Uttanasana or Strong forward bend.
This asana will come in handy at any time of the day or night if your back is grabbed. Having mastered it, you can apply it at the first symptoms of pain and the back will receive relief in a matter of minutes without ointments and massage.
- Take a deep breath and put your hands in the air.
- Pull your spine up
- As you exhale, bend forward and wrap your hands around the shins of the legs.
- Breathe and stretch your back muscles
Asana 7- Balasana or Child pose.
This pose is necessary to complete the set of exercises. It will relax all muscles. So the exercises will be beneficial.
- Get on your knees and lower your buttocks to your heels
- Expand your knees wider and lower your head to the floor
- Stretch your arms forward while relaxing your entire body.
- Breathe deeply and can hold this position for 5 minutes.
Kundalini yoga for beginners
With all this, the main focus in kundalini is on the movement of the vital energy Chi through the chakras.
Chakras are points of concentration of energy located on our body in a certain sequence.
The Purpose of Kundalini Yoga Practice
- Lie on the floor with your arms along your body and resting your palms on the floor, raise your legs behind your head
- Breathe in this position, imagining how with each exhalation you are cleared of negativity.
- Holding time not less than a minute
Surya namaskar - opens the heart chakra and helps to get rid of resentment.
- As we inhale, raise our hands up
- Move the head and hands back. We bend the body
- We try to do every movement smoothly.
- Always listen to your body and do nothing to your limit.
- Try to start in a cheerful mood. Then the effect will be higher
- Study the pose carefully before applying it. Pay attention to correct load distribution
- It is advisable to choose loose clothing and drink clean water during classes
Following the selected tips, yoga for beginners will become simple and accessible even for the uninitiated. Good luck and flexibility!
Olga, 29 years old.
I have been practicing yoga for only 8 months and started with these exercises for beginners. The feeling has changed own body, flexibility and ease of gait appeared. Even those around him noticed changes in appearance and posture. I'm not going to stop there. There are many new levels ahead.
Video: Flexible body in 30 minutes - Yoga for beginners
You have decided that it is worth giving this system a try. To finally "try it on yourself", you need to try asanas for beginners, after which you finally accept the philosophy of yogis or abandon it.
Before proceeding directly to hatha yoga exercises for beginners, clarify the main points.
At what age can you practice hatha yoga gymnastics?
In fact, join physical culture can and should be at any age, and best of all - from childhood. However, in yoga there are some recommendations:
— small children as much as possible you need to walk and play on fresh air in outdoor games, starting from 6 years old you can start to master the basics of breathing, simple dynamic yoga exercises, and from 10 years old- static positions, including the Lotus position;
— adolescents, from 17 years of age, it is advisable to master all forms of exercise, learn how to control breathing, start complex species static and dynamic positions;
- practicing yoga up to 40 years old you need to regularly practice and improve your skills, and after forty additionally walk in nature;
— after 50 it is advisable to gradually reduce the pace and intensity of classes (of course, it all depends on the state of health and physical fitness), increasing the number of walks.
Hatha yoga for women
For women, when practicing yoga, there are some features and restrictions that must be taken into account so as not to harm the body.
1. Do not exercise (especially upside down) during menstruation. It is better to pay attention to breathing exercises, simple static postures.
2.For women who are just starting to master hatha yoga, it is desirable to replace some power elements with additional walks,. At feeling unwell classes are allowed to be completely canceled.
3. In the first trimester of pregnancy all asanas can be performed, and those aimed at strengthening the muscles of the pelvis and lower back, and before childbirth. However, in any case, hatha yoga classes during pregnancy are possible only after consulting a doctor!
Restrictions on Hatha Yoga Practice
- without consulting a doctor, you cannot practice yoga for people with high (above 150) or low (below 100) blood pressure, suffering from diseases of the internal organs or having problems with the cardiovascular system;
- you can not practice during the period acute diseases or with nervous exhaustion (no benefit, because the body will have to direct energy not to fight the disease, but to withstand physical activity);
- do not exercise after a long stay in the heat;
- you can not combine yoga and other sports: alternate them in time (for example, in the morning - yoga, in the evening - something else).
Hatha yoga: where to start
To perform a hatha yoga complex, you must first prepare.
1. Water procedures. Before training, take a contrast shower for 10-15 minutes, alternating cold and hot water about a minute. Finish the procedure, preferably with a cold douche. Taking a cool shower after exercise is also helpful. If the thought of cold water makes you shudder, you can start by simply rubbing off with a wet towel.
2. Time of classes. Hatha yoga early in the morning (ideally 5-7 hours before sunrise) will help you tune in to your working day and get a boost of vivacity. Evening classes, on the other hand, will contribute to physical and mental relaxation, prepare you for a night's rest. Based on this, it is worth choosing suitable asanas.
3. Nutrition. You cannot practice on a full stomach. After eating, you must wait at least two hours. After finishing the workout, you need to rest for 30 minutes and only after that eat. If your meal is dinner, then it should take place at least 2-3 hours before bedtime.
4. Conditions. Best option activities, of course, in the fresh air. If this is not possible, then ventilate the room beforehand.
The environment should be calm, free from external noise (TV, computer, electrical appliances), unpleasant pungent odors and distractions.
Do not exercise on a bare or uneven surface; a thick blanket covered with a sheet of natural material Best of all, get a dedicated yoga mat.
clothing should not hinder movement, if you are doing it alone and you are sure that no one will interfere, it is not needed at all.
Shoes not required, it is better to do the exercises barefoot, in extreme cases, in socks.
How to do hatha yoga
1. When performing asanas, you must be relaxed, only those muscles work that are necessary for a particular exercise.
2. When mastering positions don't close your eyes a, it will help maintain balance and do the exercises correctly.
3. Basic rule: from easy to difficult... Do not start difficult asanas without mastering the simpler options.
4. Breath should be complete and calm. Do not forget that we breathe through the nose!
5. Feeling tired or in pain, you need to stop classes and rest.
6. You need to perform the hatha yoga complex slowly, without haste... If you do not have enough time, then reduce the number of repetitions or the time you hold the pose. But do not try to do as many asanas at a fast pace, it will not be beneficial.
7. Classes should be regular, without long breaks (preferably no more than 10 days).
8. Listen to your feelings: at the end of the complex, you should feel "pleasant" pain, vigor, calmness and lightness. No discomfort! If they appeared, it means that you did something wrong. Stop and review your activity.
Hatha yoga: asanas
How to do the asanas correctly:
- before performing the asana, be sure to rest in a comfortable position (sitting or lying) and achieve uniform breathing;
- first we perform the exercise mentally, imagining how to enter and exit a position;
- we enter the asana slowly and smoothly, no sudden movements and haste;
- we fix the body and hold ourselves in a pose for at least 5-7 seconds, gradually increasing the time to 30 seconds, concentrating on balance;
- we leave the asana as slowly and calmly as we entered it;
- we rest and breathe (you can take the pose "shavasana").
Hatha yoga asana complex for beginners
Yoga exercises have a positive effect on physical development body and health. Hatha yoga is especially beneficial for the back.: the flexibility of the spine develops, lumbar, the muscle corset is strengthened.
Asanas in yoga great amount, according to legend, the god Shiva knew more than 300 million. However, experts believe that it is enough for a person to master fifty poses... To begin with, consider 17 simple exercises, after which you can already proceed to more complex positions.
The sequence of asanas in hatha yoga is usually carried out from top to bottom, i.e. first exercises are performed while standing, then - sitting, at the end - lying.
1. Asana Tarudasana (interlacing of hands)
We stand straight, hands down. Raise one leg and weave it around the other (fingers on calf muscle), focusing on balance. We raise our hands to chest level and weave; palms "look" at each other. We stand in a pose for about 20 seconds, breathe calmly. After a short rest, we change legs.
Asana 1. Tarudasana (interlacing of hands)
2. Asana Padangushthasana (pose "hands to feet")
We stand straight, arms are freely lowered along the body, legs are parallel, feet are at a short distance (about 15 cm). Lean forward slowly, trying not to bend in the back. We wrap our hands around our legs, try to reach our knees with our foreheads and completely press against our legs. We remain in this position from 5 to 30 seconds.
3. Asana Vrikshasana (tree pose)
Starting position, as in the previous paragraph. Raise one leg, bending it at the knee and pressing the foot against the thigh of the opposite straight leg. To begin with, you can help yourself with your hand. Keep your balance. We raise our hands to chest level, join our palms and smoothly move them up. We linger in the asana for 5-20 seconds, then we change legs.
4. Asana Virabhadrasana (warrior pose)
We stand in the same way as in the previous poses. At the same time, we raise the leg back and the body forward, achieving a straight line. We smoothly bring our hands out in front of us, put our palms together. We keep the balance for about 30 seconds. We carry out again, replacing the legs.
5. Asana Ardha mukha padmasana (half half lotus)
We sit on the buttocks, legs are stretched out in front of us, the back is straight. We pull one leg towards us, helping ourselves with our hands (we hold it by the ankle), and put it on the opposite thigh (the knee is bent, the sole “looks” up). Slowly press on the bent thigh, trying to press it to the floor, without straining the shoulders. We sit like this for about 30 seconds. We change legs.
6. Asana Ardha Matsyendrasana (half twist of the spine)
We sit as in the previous exercise. We pull one leg towards us, bending the knee (heel near the crotch). We put the foot of the other leg, bending it at the knee, behind the knee of the opposite. We twist the body in the lower back and place our hand behind our back on the palm, trying to look back. Remember to keep your back upright. Stay in this position as long as you can remain relaxed. After we "unwind" in reverse order... We repeat in the other direction.
7. Asana Vajrasana ("diamond" pose)
We sit down again, as before. First, we pull one leg towards us, bending and laying it under the thigh, then the other. The toes are connected, the heels are slightly to the sides, the buttocks are between the heels. We put our hands on our knees, the shoulders are lowered, the back, neck and the back of the head are one line. We sit in a pose for at least 30 seconds.
8. Asana Gomukhasana ("cow's head" pose)
We perform the asana from point 7. Raise one hand above the head, bend it at the elbow and pull the palm to the middle of the shoulder blades. We lower the opposite hand, bend it at the elbow and also pull it from below to the shoulder blades. We strive to join hands, interlocking fingers, as in the picture. We freeze like this for 10-20 seconds. We perform the asana again, changing the sequence of the hands.
9. Asana Ushtrasana (camel pose)
From the "diamond" pose, we kneel, slightly pushing them apart (knees under the shoulders). We grasp the heels with our fingers, pushing the hips forward and bending in the back. The chest is directed upward, the head is thrown back, the arms are straight. We maintain the position until we feel tension in the body (about half a minute). We lower ourselves to the starting position and rest.
10. Asana Siddhasana ("perfect" pose)
Starting position, as in asana 5. Pull each leg in turn to ourselves (heels to the perineum), try to press the knees to the floor. The back is straight, the shoulders are lowered, the neck is not strained. We relax for 30 seconds, keeping the back, neck, back of the head in one line. Exit the position smoothly.
11. Asana Nakrasana (crocodile pose)
Starting position - lie on your stomach, palms pressed to the floor under your shoulders, rest your toes on the floor. We rise, straining our hands. The points of support are palms and toes, we do not bend our arms. Head, neck, back, legs, heels - a straight line. We linger for a few seconds and lower ourselves onto our stomach.
12. Asana Dhanurasana (bow pose)
We lie as in the previous position (legs are slightly apart). We bend our knees, grab the ankles with the fingers of the same hands. We begin to bend smoothly, starting from the head (then the neck, chest, hips) and stretch up. Over time, you will only be able to lean on your stomach. We remain in this position from 5 seconds to half a minute. By the way, this asana enhances sexual function.
13. Asana Mahamudra (pose "great emptiness")
We sit with flat back on the buttocks, the legs are extended, straight, slightly divorced. We pull up one leg, as in the asana Ardha mukha padmasana, only we pull the sole to the inside of the thigh, and do not put it on it, the knee is on the floor. We reach out to the extended leg (we do not bend the back and leg), trying to completely lie on it, we interlock our fingers on the sole, we relax for half a minute.
14. Asana Pashimonthanasana (back stretching posture)
Starting position, as in exercise 5. Keeping the legs straight, we stretch forward, trying to grab the soles with our hands and put our forehead on our knees. At the same time, make sure that the back remains straight and there is no "hump". We stretch in this position for 10-20 seconds. You should feel a pleasant stretch in your muscles, but no sharp pain!
15. Asana Supta upavishtha konasana (bend from a sitting position with legs wide apart)
We sit on the buttocks, keep our back straight, legs are wide apart (angle over 90 degrees), toes "look" up, heels are on the floor, knees are not bent. We bend forward, keeping our back straight and trying to grasp the toes with our hands, looking forward. Over time, you will be able to lay your chest on the floor, but not right away. We remain in this asana for 30 seconds.
16. Asana Shashangasana (hare pose)
From the asana of Vajrasana, we stretch our arms forward, and put our forehead on the floor, rounding the spine. Relax 30 sec.
17. Asana Shavasana (corpse pose)
We lie on our backs, arms and legs - to the sides. Relax completely, mentally checking each muscle. We "turn off" all thoughts and lie absolutely motionless.
Having studied asanas for beginners and having achieved their correct execution, you can move on to other yoga positions, since there are a lot of them, and there is something to strive for.
Easy and correct asanas!
Morning. A cool rain fell from the shower in the bathroom. The body is refreshed. The body is awake. Awakening is more than an ascent. Awakening is the first smile on your face. The body is still wooden. At this moment you need inner work and activation of the subtle channels of the body - yoga is needed.
Static and dynamic exercises
How should you exercise to be healthy and happy? People in the mode of passion think that the more and more intense they exercise, the better the result. Yes, there will be a result, but for how long and will it give real happiness? Exercise in the mode of goodness is not about the number of exercises performed, but about achieving calmness, happiness, balance. Exhaustion of yourself, you will not add health. Good internal concentration and love for your body are required for health. Muscles, joints, spine must be taken under internal control. The goal is to help the Unconscious to properly organize the work of the body, to show love and care for every organ.
Sluggish exercise does not work. If a person constantly strives for rest, pleasure, then the amount of material needs increases, consciousness goes down. The number of manifestations of bad character traits increases. Natural needs are very dangerous if a person does not put them under self-control. Natural needs should be followed in dosage and distributed throughout the day.
Static gymnastics distributes energy throughout the body in the correct way. When a person lives in tension, it is difficult for him to relax, it is difficult for him to fall asleep, he wants to smoke. Under stress, it is imperative to do static exercises: freeze in fixed poses for a long time, until the body adapts to the posture, lightness in the body appears, and then lightness in consciousness.
Several simple rules... If the pressure rises, then the person is better off doing flexion exercises. Better to keep your head on the floor. The ideal option is birch and plow pose. If the pressure decreases, then it is better for a person to do extension exercises: a bridge, back bends and other exercises. If a person has a fever in the body, then static exercises should be done together with breathing exercises... Static exercise helps to remove heat from the depths of the body.
Static exercises won't hurt anyone. They promote health. At the same time, dynamic exercises should also be performed. Dynamic exercises are needed in order to live, to tone, to recharge, so that the body is efficient and resilient. Men are good at doing them with weight, and women are good at doing them with any objects, for example, a hoop or jump ropes. Dynamic exercises reduce body weight.
Some people only do dynamic health exercises. This is not enough for good health. The deep causes of disease do not leave the body. But dynamic exercises can be turned into static ones if done very slowly. For example, lifting dumbbells slowly is a static exercise that brings health. Slow and smooth movements of qigong gymnastics are also static exercises with a lot of inner work.
Dynamic exercises mean fast movements and fast and intense processes in the body, static means slow movements and deep internal processes.
Dream
The longest static exercise, which takes up a third of our lives, is sleep. Sleep pose affects the body more than any exercise. A non-optimal posture overloads individual organs, muscles, and the spine. Once my relative came to me and complained of severe pain in the neck, lasting quite a long time. That only doctors did not advise him: ointments, pills, massages. There is zero sense. His neck problems ended the moment I saw him sleeping. In this position, the neck simply could not help but hurt.
What is the healthiest way to sleep? Most useful - on the side with slightly tucked legs, hands under the head and instead of a pillow - a small roller. The bed is neither hard nor soft. Sleeping on the right side protects the stomach from getting into it through the loosely closed pylorus of bile that eats away at its mucous membrane. Sleeping on the right side also gives the greatest freedom to the work of the heart. Try to find out how you sleep. Ask your loved ones. Ask to film yourself. Analyze your posture for biomechanical effects on organs. What gives you the posture of your sleep in life?
Sleep is a deeply intimate thing. For sleep, many things and circumstances matter: the material of bedding, the shape and size of the pillow, softness, elasticity, color, position of the bed, what thoughts you go to bed with, mood before bed, and so on. A third of his life is spent on "lejasana" and "spasana". Do not leave this process to chance, make sense of it.
Having spent a third of the day staying in an intricate position, the body must be brought to its senses - knead what is stale, clean out what is stagnant, straighten what has grimaced and, in general, put everything in its place and run at full power.
Hatha yoga
The most famous set of static exercises is yoga, more precisely, since the word "yoga" means connection. A person who does his job well is also a yogi. He is engaged in yoga activities. Above is the yoga of knowledge, when a person tries to understand how to live correctly. The yoga of love is even higher when a person most of time is engaged in devotional service, and is so carried away by the desire to satisfy the object of his attention that he forgets himself. Reading this text, you are now doing yoga of health. In other words, someone sits at work for 8 hours a day, someone studies books for 8 hours, and someone loves 8 hours a day. And each yoga has its own rules, exercises, recommendations for success. For example, a person achieves success in activities if he is not attached to the results of his work. Then even a complete collapse of the enterprise or, on the contrary, over-success will not break a person's life, since happiness is brought to a person by the very opportunity to do something for others.
Sages say that a person who takes the path of yoga will certainly achieve success. If we started doing yoga of health, then we will definitely achieve a state of health. Look at yourself mentally. I am healthy, happy, beautiful, kind, smart, joyful, smiling, heroic, delightful, attractive, pleasing, giving, captivating, brave, strong. I AM - healthy man, or I am a healthy woman!
What is usually understood as yoga is called hatha yoga, or yoga of the moon and sun. The sun gives energy to all living things on Earth. The moon in astrology is a planet that gives peace, relaxation. The moon in nature controls the movement of water, the ebb and flow, and this affects many processes in the human body, consisting of two-thirds of water. The body is calm if the processes of fluid movement occur smoothly. Hatha yoga - exercises for toning and relaxation. Its meaning is love. By doing yoga, we pay tribute to all living beings, calm the mind and come into harmony with the entire universe. In the body, hatha yoga stretches the spine, twists it, liberates it, as a result of which the nerve channels are liberated, the internal organs stand in their designated comfortable places, and the diseases associated with body clamping go away.
How should you do the exercise? You need to get into an asana, in translation into Russian - into a position. The mind and body should be uncomfortable. We should feel that, for example, the spine or some part of the body is stretching or twisting. This means that the healing process has begun. Next, we wait for the body to relax. The body relaxes, the clamps, clamps, clamps and HUGE internal tongs are removed. We mentally control all processes in the body. Breathing is even through the nose. We continue to be in the asana, we wait. We look forward to letting go of the mind and making room for love. When love and peace enter the body and mind, you can end the exercise and move on to the next. Yoga is primarily an exercise for the mind. The body follows the mind.
A little pain burns away our sinful thoughts, stress and inner suffering. Destiny is cleared. The ability to tolerate discomfort strengthens the spirit. This is a very useful austerity. We can achieve more. We are getting stronger and stronger every minute. We are able to easily endure life's difficulties and hardships. We gain knowledge of what to do in desperate situations - to wait and listen to the revelations of the Universe. By doing hatha yoga, we have a large inner strength for this. The universe gives us a lesson on how to be happy. The universe guides our souls, prepares them for better life... We must obey the lessons of fate and change our inner desires, move from false egoism to the realization of life as an activity for the benefit of all living beings.
What is our body? This is matter that is controlled by the spirit. Matter tries to take the soul into captivity, cover it with a veil of egoistic desires, and this path is false, leading to suffering. Matter cannot give happiness. Happiness is a property of the soul. Happiness is giving, sacrifice, service. Yoga is one of the paths that teaches how to come to happiness, overcome influence material desires... Let's take this path.
We have already completed one exercise in the Exercise lesson. It is called "Salutation to the Sun". Different yoga teachers do it differently. Some do the exercise slowly, some do it intensively, there are many variations and complications. I had a very good teacher, who did it with great love and all the time said that the guarantee of health is sprain. Stretch out at every opportunity, unclench the clamps. You must understand the principle. Yoga is not so much bodily practice as the development of the spirit and the harmonization of the movement of energy within the body. Stretch your spine.
The criterion for correctly performing static exercises is breathing through the nose. Breathing should be calm. If you feel like breathing through your mouth, then you are overexerting yourself. Reduce the load. Control the calmness of the breath, adjust to its rhythm.
Those who decide to seriously engage in hatha yoga, I want to say my favorite phrase from the film Star Wars: "May the Force be with you!" The feeling of strength will surely appear soon.
Soaring eagle
Let's repeat the Sun Salutation from the Exercise chapter. And as a supplement, to tone up in the morning we will be a "soaring eagle". Let's stand up straight, straighten our backs and tilt our head back as much as possible. Fan your fingers. Pull your arms back and to the sides, raise your arms up from behind. Pull the hands as far back as possible from the forearm. Take a deep breath and hold your breath. Stand on your toes and stand for 5 to 30 seconds. With an energetic exhalation, lower yourself, dropping your hands down and freeing your head and back (3 - 5 times).
Lotus position
The lotus is very important in oriental culture... The lotus is not only extraordinarily beautiful, it is not yet wetted with water. This is a very apt symbol of spiritual life. The lotus personifies the beauty of the spiritual world and detachment from the ocean of material desires and desires to enjoy the results of one's activities.
The lotus position is sitting cross-legged with the feet on the hips. The lotus position is the main posture for meditation (reflection) in yoga. This is the most comfortable sitting position because the pelvis is spread apart and the pressure is evenly distributed over the body. Cross your legs while sitting on a chair and feel that it has become more comfortable, the pressure on individual organs has decreased, and it is more evenly distributed. And in the lotus position, the pressure is even less. Sit in the lotus position at every opportunity and, for example, meditate on energy centers described in the lesson Meditation. Also, the lotus position improves digestion.
Starting position - sit up straight with your spine extended upward. Bending your right leg at the knee, take your foot with your hands and put it on your left thigh, turning the sole upward. Press your right knee to the floor. Then bend left leg at the knee, take your foot and place it on your right thigh, also turning the sole upward. Keep your back, head and neck straight. The time spent in the lotus position is unlimited. Bend your lower back so that the energy goes up to the crown. Reach up.
As a preparatory exercise, simulate a butterfly wing. Place your left foot against your right thigh. Now start swinging your left knee as if it were rubber: you push the knee down towards the floor, and it bounces back. Do this with quick forward movements so that bent knee resembled the wing of a butterfly. This exercise will stretch and elasticize your ligaments and muscles and help you gradually master the lotus position. First swing your left knee, then change your leg and swing your right. You can put your foot not on the hip, but on it and swing the knee until the leg feels comfortable.
Knee pain burns off negative life energy. Overcoming themselves, intensify positive traits character. Lotus position and meditation will help in dealing with life's difficulties.
Use the lotus position in your Everyday life... For greater concentration of the mind, when something interferes with concentration, put your index finger and thumb together on each hand. The rest of the fingers are straight, palms up. Place your hands on your knees. This finger pose enhances concentration.
A gentle option is to place only one leg in the lotus position. Place a folded blanket under you to raise your hips. Maintain a straight back, if necessary, supporting yourself with your toes rested on the floor.
There are other similar positions that are suitable for meditation, where one or two feet are on the floor and the heel rests on the perineum. Use them if they work best for you.
Baby pose
The child sits on his lap. This is another pose that allows you to overcome life difficulties and severe stress... Knee pain burns negative life energy.
Sit on your heels with your shoulders behind your hips. Bend forward and slowly touch your chest to your legs. You can stretch your arms forward and lay them relaxed on the floor. In a gentle version, you can place a support under your chest, for example, soft pillow... Close your eyes. Meditate.
Pose eliminates headache, neck and chest pain. Loosens the pelvic floor, hips and lower back. Stretches your ankles, knees and hips. Liberates upper part back. Calms thinking, relieves stress, reduces fatigue.
Being a child is so great!
And now we will perform a whole complex of poses.
Gentle yoga complex
1. " Abandoned body"With support. Calm lying on your back. This pose has a name "corpse pose", but I don't like it, since the soul is, in theory, eternal. The soul organizes matter into a body, and then, when the body collapses, leaves it to form a new body in accordance with the desires of the soul. Sit on the floor with your legs extended and your arms out to the sides of your body. Place a lumbar support roller under your knees. Lower your back to the floor, supporting yourself with your hands. Lie down, relax your legs and let your feet drop freely to the sides. Move your arms slightly away from the sides of your body with your palms facing up. Place the backs of your shoulders on the floor. Spread out your chest. Let your palms feel space and warmth. Relax all the muscles in your face and jaw. Relax completely. Leave the body with your thoughts. Fly. Watch how the body relaxes and rejuvenates, stress and anxiety go away. The body turns into the Temple of the Soul, and you mentally examine it from the outside with your regal gaze.
2. Raise the temple body into the lotus position. Check the purity and completeness of the chakra energy, starting from the bottom. Move up. Perineum - I live naturally, with pure impulses and in harmony with nature. Groin - I am beautiful or beautiful. Belly - I love my daily activities. I am filled with life. The heart is the source of peace. Throat - I am the creator of the new. Between the eyebrows - I understand the nature of things, I follow the laws of the Universe. Top of the head - I am just a part of the vast Universe, in which everything is interconnected. I wish everyone happiness! Once you reach the top of your head, establish and feel a connection with the universe.
3. Turns the body in the lotus position. Begin turning from the center of the pelvis, turn the chest, then the shoulders in a spiral, on the last stage turn your head and look back. In the reverse order, turn to the starting position and start turning in the other direction. Explore the whole world around you. Everything around you is a space for your temple. It is wonderful! See the beauty around you. I live now-and-here.
4. Close your eyes and bend forward in the lotus position. Cover your face with your elbows and place them on the floor, chair, or other support, as far as possible. Smile and feel that the world is safe, and everything in it is aimed at your development, so that you feel good. Thank the difficulties in life. This is a bow to Fate and acceptance of harmony. “I am where I am and I deserve it. But I will develop further. "
5. Standing bow. Stand up. Spread your toes to the sides, rest on the floor with all four points of your feet and bring your hips back slightly. Press your leg muscles firmly together. Lower your elbows covering your face back onto the chair. Keep your feet in upright position, and the lower back - in a curved one. If flexibility allows, then press your hands to your calves and try to bring your head to your feet. Let all negative energy drain down into the ground. The feet, knees and hips are strengthened. The work of the digestive and reproductive system... The muscles of the thighs and groin are loosened up. Calms down nervous system... Poses with a head down relieve prolonged life stresses that seem to come from nowhere, stresses according to Saturn (according to fate). The purpose of such stress is to make a person realize his place in life and the laws of the Universe.
6. Take the "baby pose" with support on the pillow and accept the laws of the universe as your protection. By following the laws of the Universe and improving your character traits, you are on the path to achieving unlimited happiness. You are a child in the hands of loving parents. Obey them.
7. Supported Bridge Pose... Opening the heart. Sit in a joint between two bedding sheets or bedspreads. Rest on your hands and begin to slowly lower your body onto the mat. Place your arms along the side of the body. Lower your shoulders, head, and neck to the floor. Relax the muscles in your face, jaw and eyes. Strengthen your shoulders on the floor. Arch your back and open your chest, your heart to the world. You can also bend your shins and stretch your body up, helping yourself with your hands. Combine the rhythm of tension with breathing. Take it slow. Repeat "I wish everyone happiness!" Feel how, as you inhale, the energy of happiness flows into your body and spreads throughout the body.
8. Lying down, bend your knees and lay them on your side. Turn your head sideways to the other side. Push off the floor with your hands, as if trying to rid your body of gravity. Relax. Let the energy drain to the floor. Then do the same on the other side. Twisting the lower back and flexing the internal organs, harmonize the energy, make it flow in the body smooth and confident.
9. Make birch or put your feet up along the wall, place your hands along the body, palms up. Breathe softly and evenly. Stay in this position for a few minutes, then lower your legs and stay for the same amount of time with your legs down. Don't get up this time.
10. Pose of the tied angle or " butterfly". This pose will require a strap or something to secure your legs. Place a large pad under your back. The pelvis is on the floor. You can place two other mats along the edges of the knees to ease the pose. Bring your feet together and let your knees swing freely to the sides. Draw the belt around the lower back, then over the thighs and under the feet so that the feet can rest and tighten the belt. Stretch the strap so that it comfortably supports your sacrum. Sit back on a mat. Place a roller under your neck and cover your eyes. Relax your arms and place them at your sides, palms up. Let your shoulders rest freely. Spread out your chest and heart. Relax. Breathe slowly and evenly. If there is no belt at hand, then rest your toes against the obstacle. Swing your knees slowly up and down - flutter like a butterfly over the smoothly rolling ocean.
11. End the cycle with the abandoned body pose.
There are many poses in yoga. There are also many exercise complexes. I recommend signing up for a nearby yoga club for a deeper awareness of the practice of static exercises. A big plus is that working in a group is more interesting and enjoyable, and you don't want to think about the results of your workout.
A few more useful poses to explore. Remember that the point of a pose is to stretch and twist. How more muscle and the ligaments you control in the exercise, the more correctly you perform it. While in a pose, think about what else you can pull and strain, what is not yet involved in your body.
Tree pose
Pose, standing on one leg, to develop balance. Stand up straight and straight. Hang on a mental string attached to the crown of your head. Spread your toes apart and rest on the floor with four points of the foot. Put down powerful mental roots deep into the earth. Inhale and stretch your muscles up from your feet to the center of your pelvis, and press your legs firmly together. Inhale and bend your right leg. Place your right foot on inner side the thighs of the left leg. Feel your thigh with your foot. Place the palms of your hands together at heart levels. Inhale and stretch your arms up, palms folded together. These are branches directed towards the Sun. Reach for the sun properly. Look straight ahead. Try to stay in this position for a few breaths. Bring your arms and legs down at the same time. Repeat with the other leg. In a gentle version, you can only raise your leg to the level of the ankle. Exercise provides mass beneficial influence health benefits, in particular, lengthens the spine and improves blood circulation.
Pose war
Stand up straight, straight. Mentally hang the crown of your head on a string. Put your hands on the belt like a warrior. Step right foot forward one full step without tension. Rotate the heel of your left foot inward slightly. Exhale and bend your right knee at a 90 degree angle. Raise your hands high into the sky with your fingers outstretched. Stretch upward, contracting your fingertips, arm muscles, and left leg. Pull your tailbone downward, stretching your entire body. Grow with your feet to the floor. Stay in this position for a few breaths. Inhale, straighten your front leg, and stand up. Repeat on the other side.
Birch
I want to say that in my life I am very inspired by the "birch" pose. This pose helped to relieve internal stress in a difficult life situation. I was once under severe stress at work. For two whole months he could not relax inwardly, and the situation continued to be tense. All the time I thought about work, about how bad everything in life is. Having made a "birch tree", literally in one minute the stress began to recede from consciousness and I, finally, was able to feel free for the first time in two months. It was quite amazing for me.
Buy a yoga book. When choosing a yoga book, look for a lot of pictures. If you liked looking at pictures of asanas, then this book is yours. The book Hatha Yoga Illustrated by Martin Kirk and Brooke Boone inspires me to exercise.
Let's strengthen the connection with the image of health.
Yoga is not only bodily exercise. Yoga is primarily consciousness. Sages say that whoever takes the path of yoga has already achieved everything. Let's strengthen our connection to future health with techniques for working with the unconscious.
Walking in time
Based on the book "Healing with NLP" by Sergei Viktorovich Kovalev,
Remember your health image, your Superhero. Check out how the health anchor works. This is your future. Enjoy it.
Move to the future. You are in excellent health. Look at yourself in the past. Wow! What was I, and what have I become?
I'm sure you know what you need to do to become healthy. After all, the body declares this all the time. See from the future health image as you move towards it along the line of time. Answer the questions: “How did I get to success? What steps have I taken? "
Return to the present. Look to the future. Review how you will achieve your health status. Enjoy the image of health again.
Feel how your confidence in success grows!
The connection with the health image has been strengthened. So we felt the benefits of walking in time.
Yoga of the Unconscious
The movement towards the image of health is a process that, like any process, can take and get stuck in no clear reason... Well, the Unconscious does not want to move on. What to do? To do this, answer a series of questions. The questions are specially selected so that Consciousness explains to the Unconscious what is required of it. If you miss something, then the Unconscious can do nothing, or it can do what you didn’t expect from it. For example, overtraining to exhaustion, start taking strong medicines with a bunch side effects or to get sick with something else in order to, so to speak, banish disease with disease. Consider the questions carefully.
1. How can I become and be healthy? (Describe how to do it).
2. Where can I work on health? Where can I not work on health? Describe the locations.
3. With whom can I work on health? Who can't I work with on health? Describe the people.
4. When do I feel healthy? When do I feel unhealthy? Describe the times.
5. Do I have unwanted sensations at the thought of becoming healthy? Sometimes people get sick because they want to influence others in this way.
6. By what rules do I live regarding health? Do I have hopelessness, helplessness, undeserved health? Do I have patterns of behavior that I have never critically and comprehensively considered when I say to others: "I am right, because this is how it should be"? Describe the ideas fixed to the head.
7. Maybe something or someone is holding me back from being healthy? Why didn't I reach this state earlier? Describe the blockages.
8. What do I need to be healthy? Describe everything that comes to mind.
9. Draw a square and divide it into four parts. For each part, answer one of the following questions... 1) What can happen if you become healthy? 2) What can happen if you don't get healthy? 3) What won't happen if you don't get healthy? 4) What won't happen if you don't get healthy?
10. How will I know if I have achieved a health image? Describe everything that comes to mind.
Talk about health with someone who is sympathetic to you, or in extreme cases, to yourself.
Exercise. I am writing a plan for achieving a health image in a notebook. There is a lot to do. This process is stepwise and sequential. For now, I plan to take myself just one step. I am formulating the mini-result of this step (for example, for the first time in my life to get up at 5 in the morning for meditation). Further, I will clarify the mini-result for myself in order to get a clear, clear and acceptable image of its achievement for my Unconscious. I am writing an action plan to achieve this mini-result. I will write the next step after achieving this mini-result.
Result. What I want?
Signs. How will I know if I have achieved a result?
Conditions. Where, when, with whom?
Funds. What do I need to achieve the result?
Restrictions. Why didn't I achieve this sooner?
Effects? What happens if I achieve a result, and what happens if I do not achieve a result?
Value. Is the goal worth my efforts?
Our task: to make our way in the fog of momentary desires and in the swamp of everyday life.
Now I suggest you check your readiness to achieve the goal. The technique of H. Bremer and H. Kongsbach "self-esteem and development of persuasion", improved by S.V. Kovalev.
Exercise. I put A4 sheet vertically and at the top of the sheet I write my goal: "My goal: ...". I draw 5 horizontal lines to the whole page. These are five scales from 1 to 5. I put the numbers 1, 2, 3, 4, 5 on each segment. I measure the degree to which I agree with judgments related to the achievement of my goal. The evaluation will be done by my hand.
I write near the segments
1. My goal is desirable and worth it.
2. My goal is achievable.
3. What I need to do to achieve my goal is normal and natural.
4. I have everything required abilities to achieve my goal.
5. I deserve to achieve my goal.
I put my hand in the center of the first line on score 3. I calmly read the first statement. How completely do I agree with this statement? I am relaxed. I freed my mind. My hand can move by itself along the segment left-right, I just help her a little. I don't use my mind to judge. Only my Unconscious controls the hand. Is the score 3 true? If so, then the hand does not move. If not, then my hand moves to the left or to the right. Finally, I feel a place on the scale that corresponds to the degree of my agreement ...
If your position has a score below 4, then we will continue to work with this position. Repeat the position 9 times, each time adding the next judgment from the following and what spontaneously appeared behind it. Try to be sincere and be sure to process the "emerging" doubts and objections with arguments. When you're done, do your self-assessment again and notice what has changed and strengthened.
Exercise. I write in a notebook, for example, "I deserve to achieve my goal, because ...", "I deserve to achieve my goal, and I will achieve it before ..." and so on.
… because …
... and I will reach it before ...
... and I will reach it after ...
… while …
… if …
… but …
… as well as …
… Anytime …
… so …
If you have done everything in good faith, then you can start with the Conscious part of enjoying the views of the surroundings, while the Unconscious is doing the work to achieve an image of health.
