Where to start yoga
First of all make sure there are no contraindications. Yoga is contraindicated in all chronic diseases in the acute stage and congenital deformities bone Department. In the presence of past operations on the joints and spine, you should consult with your doctor and to start yoga only after a course of physiotherapy.
Yoga at home will need: non-slip Mat, towel and clothes, not hampering. Shoes for yoga is not needed, all exercises are performed in bare feet. For the mood, put relaxing music and turn on the air ionizer (if any).
Summer if possible do yoga outdoors on the grass or wooden surface. Nothing should distract from the lessons. The duration of one lesson: 45 minutes.
Yoga for beginners: 7 asanas (positions)
Yoga classes always begin with the settings breathing and end with relaxation. Consider 7 asanas (positions) for beginners.
To start to lay the Mat and sit cross-legged. Wrist put on his knees with the back up. Keep back and shoulders straight, chin should not be lowered. Close your eyes. Take 6 deep breaths. Try to keep the duration and depth of inhalation and exhalation were the same.
1. Cat pose
One of the main goals of yoga at home: a therapeutic effect on the spine. Many often observed how graceful curves to the cat, shaking off the remnants of sleep. The first pose yoga for beginners – cat pose, designed to give flexibility and tone the spine.
Get on all fours so that his legs and arms were at a right angle to the body. The fingers are splayed. On the inhale prohibite lower back down, straighten your shoulders and pull your head up without lifting your hands from the floor. On the exhale, on the contrary, Vegemite the back of the arc, draw the belly, and the head lower down.
All movements are slow, imagine if you were a cat in the sun. All poses in yoga is kept on the account 6. Complete the sixth breath, take a full exhale and slowly push the palm from the floor, bending your knees and sitting down on your heels.
2. Pose of the mountain
All poses in the yoga smoothly flow from one to the other. From the final position of the posture of the cat will move right or left hip to side, put your foot bent at the knee and slowly lift up, helping himself with his hands. Back straight, stomach sucked. The back of the head, shoulder blades, tailbone and heels should be on one straight line.
His hands freely along the body. Foot firmly on the Mat. Feel like a mountain which nothing can be forced to move. On the inhale, turn the palms outwards (the so-called open hands) and slowly raise your hands above your head. Fingers reach up. On exhalation return the palms to the original position and put your hands down. Take 6 breaths.
From the posture of a mountain convenient to do the slopes of the left and right. Pull your right hand in front (palm facing left, not down) and lift over head. Slightly tilt the arm and upper torso to the left. Turn your head and chest to your hands. Do 2 breaths. 3 inhale straighten and exhale to lower the arm. Same thing in the other direction. This exercise improves the circulation in the lungs, and also leads to tone obliques.
3. The posture of repentance (worship)
Stand in mountain pose. Put your hands on your hips. Slightly bend your knees. Slowly lean forward. Extend your arms and grasp the ankles or legs under the knees. Without taking your hands, straighten your back and legs as much as your level of flexibility. On the inhale, not having to take your hands, reach up, moving his shoulders and straining back. On the exhale lean, trying to squeeze my head between my legs. The back is relaxed. After 6 exhale slowly stand up, opening like a flower. The head rises last.
4. Attacks
The second task of yoga at home is the development of flexibility and stretching muscles. From mountain pose, slowly bend forward, place your fingers on the floor. Bend your knees so that your palms fully rested on the Mat, and the knees were you in the armpits. Back left leg back as far as possible. Under the left knee, place a folded towel four times. The knee and ankle of the right leg should be on one straight line. Put both hands on your right knee and straighten your back, keeping the balance. On the inhale, draw the belly, on the exhale, gently proselyte down to develop the internal muscles of the right thigh. After 6 breaths, do exercise with the other leg.
5. Tree pose
Starting position: standing (mountain pose). Turn the right foot and knee, and slowly bend to the right, placing the foot on the ankle of the left leg. Then, by sliding movements of the foot (you can help the hand), raise it to the level of the knee or inner thigh. The foot of the left leg while pressed down into the floor, the leg is straight. If you find it difficult to keep the balance, put the left chair with a high back and lean on it with the left hand. Slowly raise your arms and position at heart level, palms pressed against each other. Staring ahead, focus. If you are going to run around the eyes, the balance cannot be saved. Take 6 breaths. Repeat with the other leg.
6. Cobra pose
Starting position: take a position lying on his stomach. Arms bent in elbows, elbows close to the body palms are located on either side of the chest, head raised. Take 6 breaths. On the inhale the chest by filling the lungs with air will lift the upper body, and exhale to lower. After this initial training, slowly raise up on my hands and do a back bend. Fix the position and make 6 breaths. On the last exhale, return to starting position.
7. Child's pose
From the original position of the Cobra smoothly go to stand on all fours. Join the big toes of both feet together and knees spread to the sides. Lower the body on the heels, leaving her arms stretched (or position them along the body as you wish). On the inhale reach fingers forward. On the exhale, relax. Take 6 breaths
The final relaxation
From the posture of a child pull the legs, taking up a position lying down. Roll onto your back. Let the feet and the hands are free. Close your eyes and enjoy the silence (or music). Lie so 10 minutes, thinking about nothing.
Doing yoga at home is easy, postures can be alternated at your discretion: for example, start with the poses of the mountains and slopes. Most importantly: do not forget to breathe correctly and to do it slowly and with pleasure. Any discomfort: a bad mood, painful periods, high temperature, etc. is a significant reason to cancel training. After 3 weeks of daily training to complement training in other, more complicated postures.