The modern rhythm of life does not always make it possible to relieve tension from the muscles of the body in time, which ultimately leads to constant stress, physical discomfort or various ailments. To avoid this, a person tries to find at least a little time for playing sports or to do any physical exercises. But this is not suitable for everyone. Many are simply lazy, someone does not allow the state of health. And in this case, yoga classes will become simply indispensable in life. After all, with the help of yoga you can relax, calm down and improve your physical and moral condition.
There are many poses in yoga, but we will give as an example only a small part that contribute to relieving stress after a hard day.
The benefits of doing yoga
Yoga classes will not only help to strengthen health, but also will allow you to find peace of mind and calm. If you follow all the necessary safety measures when performing asanas, then soon you can see the positive impact of these exercises on the spine, heart, circulatory, digestive system and on the functioning of the whole organism. Yoga promotes flexibility and dexterity, helps get rid of joint pain. She has established herself as an effective remedy for depression.
An important fact in favor of yoga will be the fight against extra pounds.
Yoga Classes for Beginners
The first yoga poses that are allowed to be performed without a coach, without fear of harming your health:
- Pose of a tree: when you inhale, raise your hands up and stretch them, with force pressing the heels to the floor, and putting your hands behind your head. This helps to strengthen the back muscles and a beautiful posture.
- Pose of the child: lower the hips to the heels and stretch the arms forward. This will allow the muscles of the back and neck to relax.
- Stork posture: raise your arms up and tilt the body on the exhale, which will help to make the legs elastic and give tone to the whole body.
- Onion pose: grab yourself by the ankles, and as you exhale, raise your hips and shoulders. This will help to strengthen the abdominal muscles.
For each exercise, no more than a quarter of an hour is allotted, but during this time you can manage to regain your peace of mind and improve your physical fitness.
For those who have just started doing yoga, we can recommend the book "Encyclopedia of Tibetan Yoga" - the names of the poses and step-by-step pictures for the exercises are presented in this collection is very accessible.
Basic pose for beginners
The dog's pose in yoga is considered basic, i.e., the simplest. It includes two asanas: a dog face down and face up. These exercises are performed in conjunction and flow from one to another.
The first part of this position is performed as follows: you need to stand on all fours and position the palms and knees shoulder-width apart. The fingers are straight and the elbows are straight. The back should be relaxed, and the body at the same time resembles a "table". We take a deep breath, and on the exhale we raise our knees, straightening our legs, and roll onto our foot. As a result, the legs should be straightened, the feet and hands are at the bottom, the back is straight, and the head is tilted down. Now a person becomes a hill, leaning on his limbs, and the buttocks are located at the top. You need to focus on the limbs, bend your back and tilt your head so that you feel tension in the muscles of the neck. We stop in this position for eight full exhalations, and upon completion we bend our knees and lower ourselves to all fours, smoothly flowing into the second part of this position.
The second part of the dog’s asana, the dog’s pose is performed this way: on the exhale, gently roll forward, distributing the weight first to the arms, at this moment lower the hips and raise the head and body above the floor. As a result, the legs should be straight and parallel to the floor, and the arms should be straight and in a position perpendicular to the floor. The head is raised up, and the gaze is directed straight. We bend in the back so that tension is felt in the lower back, and remain in this position for a full eight exhalations. This pose will help to stretch the spine.
This yoga pose is safe during pregnancy. The only clarification: in this position, the pregnant woman should be no more than thirty seconds.
Simhasan pose efficiency
This posture is oriented towards a healthy person who is familiar with safety regulations. It’s better to start mastering this pose together with the instructor.
From the side of the pose of a lion it may seem ridiculous, but its effectiveness and therapeutic effect has been proven in practice. It helps strengthen the tonsils and is a good prevention against colds. This pose is very effective for strengthening the facial muscles.
The pose of the lion is performed while sitting, the chin is lowered down, clinging to the neck, lower the shoulders. We take a deep breath and straighten the most strained hands, folding them on our knees. At this moment, we reduce our eyes to the bridge of the nose and stick out our tongue. Neck and throat should be tight. In this position, you should remain as long as you have enough strength. Then we take a breath and relax. It is recommended to repeat this exercise several times.
Yoga: lotus pose
It is important to remember that with inept independent practice, irregular activities, or non-compliance with instructions, these poses can be useless or even fatal to the body.
This yoga pose is the best for meditation. This is due to the fact that the crossed legs create the so-called lock, and block the access of energy to the upper body. In order to take such a pose, it is necessary to develop hip joints.
To take such an asana, you need to sit up straight and pull up the spine. We bend one leg at the knee joint, take the foot with our hand and put it on the thigh with the foot up. Then do the same procedure with the second leg. Keep your back, head and neck straight. The amount of time allotted for such an exercise is unlimited. It is important to remember that for effective, and most importantly, safe performance of this pose, you need time and stretching of the hip joints.
The lotus position helps to calm the central nervous system, helps restore the strength of an exhausted body, strengthens the muscles of the back.
Yoga: Pigeon Pose
Like other asanas, you need to do it with accuracy so as not to harm your health. This yoga pose is one of the most spectacular.
To do this, sit on the floor and straighten your legs in front of you. Next, we bend the knee joint so that the foot reaches the inguinal region, and the patella of the right leg touches the floor. At this time, the straightened left leg retracts back, but its front part touches the floor. We bend, putting our hands on the lower back, and are in a fixed position for a little time. Next, you need to put your hands on the floor, and bend your left leg in the knee joint and touch the head with it. We embrace the raised leg with our hands and remain in this position for some time. We accept the starting position.
This yoga position is very effective in combating problems in the genitourinary system, it has a significant effect on the pancreas, thyroid and reproductive glands.
The influence of yoga on man
It is no secret that yoga occupies a leading place in the life of a modern person. Of course, some classify yoga classes as a kind of fitness, without taking into account its positive effect on the body. Yoga is written everywhere - in magazines, in newspapers, on the Internet, shown on television, etc. Scientists have found that yoga has a beneficial effect on the treatment of depression, diabetes, and epilepsy. Helps normalize pressure and uplifting.
During yoga, joints are developed, the heart and respiratory system are trained. The regimen of the day is normalized, sleep improves and pain in women during menstruation decreases.
Contraindications for yoga
This type of exercise is not available to everyone. Yoga can only be started after consultation with a doctor.
It is forbidden to do yoga in the following cases:
- the presence of mental disorders (all but depression);
- with diseases of the internal organs;
- inguinal hernia;
- if there is increased pressure or vegetovascular dystonia;
- with heart problems;
- with blood disease;
- during a cold;
- during pregnancy (period above the third month and after childbirth for three months);
- during menstruation.