Recently, more and more people are monitoring their physical health. Fitness, yoga, various sports have become very popular. And that, no doubt, is correct. By supporting the body in excellent physical shape, a person can perform much more planned tasks and, accordingly, lead a more productive lifestyle.
The benefits of doing yoga
To make the body more flexible, resilient and slim, and yoga will help to adjust the internal organs to work properly. A set of exercises that will be performed for half an hour daily will very quickly bring the whole body in order. In addition, yoga helps to calm the nervous system, to cope with stress.
So, for example, the “butterfly” is an exercise aimed not only at stretching and strengthening the thigh muscles, but also helping to form the correct posture.
Women's Health Benefits
Yoga asanas, which strengthen the muscles of the legs, back and pelvis, are very beneficial for women's health. To stretch the muscles, helping them become stronger, more elastic, yoga will help relieve tension. A set of exercises designed for the muscles of the legs helps relieve pain during PMS.
So, the exercise “butterfly” helps not only to make the muscles of the legs more elastic, but also helps to improve blood circulation in the pelvic organs. Regular performance of this exercise in combination with other yoga asanas makes the female body more healthy, and the girl herself more attractive and desirable in the eyes of men.
Exercise "butterfly" for the legs is of tremendous importance. Since during its execution the leg muscles not only stretch, but also train, which makes the entire thigh area more toned.
In addition, back muscles are trained . Correct posture is formed, due to the alternation of the load with stretching the muscles of the entire spine, at the moment when the back is extended and the head is lowered.
"Butterfly"
“Butterfly” is an exercise for which it does not take a lot of time and a certain knack. It is performed very easily and simply, but the effect of it is simply excellent, and the sensations during the execution are also very pleasant.
To perform this exercise, no additional equipment will be required, only a yoga mat. In yoga, it is very important to correctly perform all the asanas in order to get the result from the classes. Let's understand in detail how to properly perform this exercise.
To get started, we sit on the mat and stretch our legs in front of us. Then, in turn, we first select the left, then the right leg, so that the knees are directed in different directions, and the feet look at each other.
Next, connect the feet, push them towards ourselves, as far as possible. During the first performance of this asana, the knees may be slightly raised from the floor. Then, in the process of practice, when the muscles of the legs become more elastic, the knees themselves will be able to settle down on the floor, without your help.
The back should be straight. After the legs are in the correct position, the spine needs to be straightened, slightly stretched up. Now you need to grab the feet with both hands. The back is straight, with the head slightly down.
Next, while inhaling, we raise our knees from the floor, hold in this position a couple of seconds. Then we exhale and lower our knees back to the floor. Again, we linger in this position for a couple of seconds.
Now we will slightly complicate the execution and on each exhale we make a slight forward inclination. The back remains straight during the exercise.
With each tilt, we fix ourselves below for a couple of seconds, and on inhalation we gradually rise back.
You can perform this asana as many times as you like in one session. It all depends on your desire and condition.
"Reverse butterfly"
Exercise "reverse butterfly" is performed in the same way. It is necessary to take the starting position again, sitting on the floor. We connect the feet together. Keep your back straight. Head slightly down.
As you exhale, lean forward. We stretch our hands in front of us. We stretch our backs and arms forward. We are fixed in this position for a couple of seconds. Then, while inhaling, we raise our knees and hold for several seconds. As you exhale, lower your knees to the floor.
In general, it is recommended to do twenty or thirty repetitions per session. But it all depends on your feelings and physical fitness. If it is difficult to perform in such quantity at first, you can do less, then gradually add load. Any asana that you perform should bring only joy and pleasant sensations.
For men's health
For men's health, the “butterfly” is simply an indispensable exercise, as it normalizes proper blood circulation in the pelvic organs, which is very important for the proper functioning of the reproductive system. The problem of poor blood supply is very relevant in modern life, as most of the time men spend in a sitting position, which causes stagnation in the hip area.
Tips for doing asanas
The only thing to remember when performing any yoga asana is that all exercises should provide only pleasant sensations. If there is discomfort, then you are doing something wrong.
It is necessary to perform all asanas in a calm mood, leave enough time for them so as not to rush anywhere and perform everything calmly.
Yoga asanas help not only to make the body more flexible, slim and hardy. Thanks to their regular performance, in combination with the right breathing exercises, all organs and tissues are stimulated and renewed, starting to work properly.
In addition, doing exercises in the morning, you will be charged with energy and peace of mind for the whole day.