We all heard about Indian gymnastics - yoga. Recently, more and more people are not only interested in this ancient teaching of the Indian people, but also actively begin to engage in it, becoming its fans for life.
If you decide to seriously engage in Indian gymnastics, you should contact an experienced trainer, attend a few lessons and understand for yourself what you need yoga for. After all, occupations of this kind imply not just a few exercises per day, but systematic work on your body and spirit. An experienced yoga instructor will help you organize your daily routine and nutrition. The basic rule of this ancient teaching is constant work on oneself, which involves exercises not only physical, but also with one’s mind, thoughts. Be sure to consult your family doctor before starting Indian gymnastics, you may have contraindications. If you have bad habits, it is better to immediately abandon them. Smoking is the main contraindication. These things are simply incompatible!
Yoga consists of poses called asanas. Asana is the perfect stability of the whole body, the constancy of the mind and the benevolence of the spirit. A posture like jana shirshasan will be discussed in today's article.
You can do yoga at any age.
If you want your child to be interested in this ancient form of gymnastics, in no case do not exert any pressure on him. Take him to classes so that the child can see everything with his own eyes and decide whether he wants to study. Yoga classes for children are held in a playful way. Indian gymnastics has a beneficial effect on the children's body. Children become more resilient, their appetite and immunity increase.
Can pregnant women do yoga?
To date, there are programs of this gymnastics designed specifically for expectant mothers.
Yoga classes have a beneficial effect on the body of a pregnant woman, her mind and the health of the unborn baby. Such physical activity prepares the body for the upcoming birth. To do this gymnastics or not in an interesting position specifically for you, you will learn after a preliminary consultation with your obstetrician.
Janu shirshasana means a pose in which you, sitting on the floor (one leg is tightened and the other leg extended), tilt your body so that the head touches your knee.
The beneficial effects of jana shirshasana on the body
Like all asanas in yoga, this pose has a positive effect on the whole body. Janu Shirshasana stimulates the digestive tract, liver, spleen, and kidneys. Strengthens the muscular system of the abdomen, trunk. Increases the volume in the organs behind the sternum.
As a therapy, this asana is used in the treatment of diseases such as:
- Different types of neuralgia.
- Hemorrhoids.
- Diseases of the prostate gland in men.
Janu Shirshasana: execution technique
- Sit comfortably while sitting on the floor.
- Without straining, tilt forward, aligning the buttocks.
- Straighten up, aligning the spine, the pelvis should be slightly inclined
- Take a deep breath and exhale, exhaling, bend your right leg in the knee and place it on the floor so that the heel touches the perineum.
- Breathe correctly (inhale - exhale), exhaling, lower the right thigh to the floor. In this case, the heel should be 4-5 centimeters from the thigh of the left foot, and the foot should lie with the sole to the ceiling.
- Maximize the left knee back, turning the pelvis a little.
- Resting your hand against the beginning of your right thigh, turn as much as possible to your left (straight) leg.
- Having pressed a basin to a floor, stretch, leaning with an even back, to a foot of the left (extended) leg. Leaning as deep as possible, try to grab the foot with both hands. If you do not have a very good stretch, then you can grab the lower leg, but as close to the foot as possible.
- Throw your head back, and then, while straightening it, stretch your neck as much as possible towards the ceiling.
- Pull the toe forward with an effort.
- Take a full breath and exhale and try to press your chest even further against your leg.
- The number of cycles that you will have to keep in jana shirshasana depends on your physical fitness and stretching.
- When you inhale, return to the starting position (the right leg is bent, the left straight) change your legs and do the asana again. Do a few repetitions on each leg.
If you do not quite understand the technique of performing an asana called janu shirshasana, the photos from the article will help you master one of the simplest and most popular poses on your own.
This technique is suitable for beginners to do yoga.
Parivritta Janu Shirshasana
This asana is a type of shirshasana. This is the same slope, sitting on the floor, with one leg pressed under itself, the other extended. Only the inclination is made not by the head to the knee, but sideways, that is, the inclination to the outstretched leg must be done with the side of the body, while the arms are outstretched and should touch the leg. Effective posture for back pain, migraines, irritability.
Be healthy!