The art of yoga was included in the intangible heritage at the initiative of UNESCO. The birthplace of this ancient practice is India. In Europe, this teaching has spread thanks to Arthur Schopenhauer.
The German philosopher was the first to study the ancient Indian treatises. Now anyone can do yoga exercises for beginners (except for Muslims, for them this is a forbidden art).
- The benefits of yoga for man
- What you can not do when doing yoga
- Rules for Beginners
- Class breathing
- Warm up: proper body preparation
- Simple asanas step by step for beginners
- Simple Sukhasan pose
- Bidalasana or cat pose
- Adho mukha shwanasana or dog pose face down
- Virabhadrasana or warrior pose
- Trikonasana or triangle
- Tadasana or mountain
- Vrikshasana or tree
- Camel riding
- Badhakonasana or closed corner
- Utthita Parsvakonasana or right side angle
- Pashchimotanasana for the western part of the body
- Purvotanasana for the eastern body
- Sarvangasana Bandha or Bridge
- Badha Konasana or Cobbler Pose
- Savasana or dead man pose
- Malasana or garland
- Ardha Uttanasana
- Ardha Matsyendrasanaya or pose of the lord of fish
- Parsvottonasana or the Pyramid
- Utkatasana or chair
- Sarvangasana or candle
- Eka Pada Rajkapotasana or Pigeon Pose
- Ardha Bhujangasana or Sphinx
- Pada hastasana leaning forward
- Slowly pushing Chaturanga dandasana
- Ashwanchalasan Lunge
- Pada hastasana leaning forward
- Ananda Balasana or happy baby pose
- Video on the topic: a set of yoga exercises for beginners
The benefits of yoga for man
Yoga includes not only asanas, but also spiritual practices combined with meditation. Therefore, the benefits of exercise can be divided into several categories.
The benefits of yoga in terms of physiology:
- The muscles of the body become elastic.
- Overweight goes away.
- Metabolism improves.
- Yoga helps to build posture – this allows you to strengthen the supporting muscles of the spine and overcome its curvature.
- Fragility of bones decreases.
- The work of the following systems is normalized: blood circulation, lymphatic, cardiovascular, immune.
- Pressure indicators are stabilizing.
- The work of the digestive tract improves.
- Asanas prevent the onset of diabetes.
- The body regulates the level of produced stress hormones.
Yoga exercises for beginners, in addition to physiological advantages, have a number of psychological advantages:
- Yoga helps fight depression or apathy.
- Confidence and self-esteem increase.
- Practice allows you to realize and accept your destiny, to find new goals in life.
- Cheers up, gives vivacity and enthusiasm.
- Increases contact and makes people more open.
- Allows you to increase self-control over yourself, your emotions.
Yoga should be taken not only as a series of exercises. For beginners in this practice, this teaching should become not only a physical training for the body, but also internal for its own “I-concept.”
Yoga exercises for beginners, as well as more complex asanas, have a number of contraindications that prohibit the practice of this practice.
The time limits are:
- Purulent or serous otitis media.
- ARVI at any stage.
- The period of rehabilitation after injuries of the musculoskeletal system, operations in the abdomen and chest.
- Chronic diseases during their exacerbation.
- 3 month postpartum period.
- An increase in ocular and intracranial pressure, which is temporary.
- Heart attack or stroke. You should wait at least 6 months, and then consult a doctor.
Constant contraindications that prohibit doing yoga:
- Retinal disinsertion.
- Chronic hypertension
- Oncological diseases.
- Severe forms of damage to the musculoskeletal system.
- Infections in the brain and spinal cord.
- Blood disease.
- Mental illness. It applies only to complex diagnoses. For example, epilepsy, schizophrenia, psychosis.
- Serious disturbances in the work of the cardiovascular and digestive systems, spine.
- Inguinal hernia.
In addition to this, there are a number of contraindications for certain periods of the state of the body:
|Pregnancy||Soft asanas, relaxing the body. You can use postures that are beneficial for joints in combination with breathing techniques.||Any exercise that could harm the health of the child or his mother.
Inverted asanas, body twisting.
|Menstruation||You can engage in a practice that does not allow overvoltage.|
|Depression or chronic fatigue syndrome||Relaxing soft asanas combined with breathing practices.||Asanas that require great physical exertion.|
|Vegetative-vascular dystonia||Perform relaxing asanas are soft. Doing each exercise is slow.||Inverted asanas (sometimes allowed, but with caution)|
|Phlebeurysm||Perform asanas with support (wall, for example). Standing poses should be done slowly and carefully.||Large physical exertion on the lower limbs. Avoid performing asanas with emphasis on the feet.|
|Gastrointestinal problems||You can do lightweight yoga.||Asanas requiring twisting.|
There are a number of narrow diseases in the presence of which the performance of asanas of any complexity is prohibited. If you have health problems, you should consult your doctor.
What you can not do when doing yoga
During yoga classes you can not:
- Drink water.
- Use a mobile phone. The gadget should be put on a silent mode of operation.
- Start performing complex asanas, skipping the initial stage.
In addition, you should observe etiquette during mass classes. If during group yoga practice you need to leave before the end of the session, you should warn the instructor in advance.
Rules for Beginners
Yoga exercises for beginners require compliance with a number of rules that will help you quickly become familiar with the practice without harm to health.
Key recommendations for beginners:
- To feel the benefits of doing yoga, you should practice it at least 3 times a week. Each workout should take 40 minutes.
- Do not perform asanas if the body cannot relax. It is maximum relaxation, even during the execution of the most difficult exercises, that allows you to benefit from yoga.
- During class, the mind and thoughts should be calm. Abstraction from everything is the key to spiritual balance and harmony.
- When performing asanas, the breathing technique should be put first, and only then the technique itself.
- During mass classes, do not pay attention to others. Even if someone is doing better, you should focus on your own well-being and do only what is available.
- Eating is worth 2 hours before class. Hunger should not be. You can eat something light for half an hour before yoga.
- Exercise loads should be dosed.
It is worth starting with basic practices, gradually accustoming the ligaments and muscles to more complex asanas.
Also, beginners are not allowed to start the technique of complex asanas. Such haste can lead to injury to the spine or ligaments. Any traumatic exercises should be done very carefully.
For beginners, the most dangerous yoga exercises are:
- Pelvis-opening asanas (twine).
- Stands on the shoulder joints, head and other inverted positions.
- Asanas with deflections.
Beginners should avoid performing the following asanas:
- Trikonasana – the technique of an elongated triangle.
- Halasana – Plow Pose.
- Sirshasana – headstand.
- Bhujangasana – Cobra pose.
- Padmasana – lotus position.
Exceptions may be for people whose physical qualities exceed the average. For example, gymnasts will be easier to learn yoga than an ordinary person.
During yoga, breathing should engage the abdominal cavity. With surface air capture, only the collarbone and chest work, which means that oxygen does not completely fill the lungs.
The initial stage allows you to master a special breathing technique that will help free the mind from unnecessary thoughts.
- It is worth taking a lying or sitting position.
- The stomach should be drawn in as much as possible, and then all the air should be exhaled and try to relax as much as possible.
- Take a slow breath, first oxygenating the lower abdomen, gradually filling the chest with air.
- After the breath fills all the lungs with oxygen, breathing should be held for a few seconds.
- You need to exhale slowly. Consistently release the chest from the air, then the middle of the abdomen and then its bottom.
- After that, you need to draw in your stomach and hold your breath.
During yoga, breathing is carried out by the nose.
Warm up: proper body preparation
Training will bring a positive effect if you do a warm-up beforehand.
The preparatory phase may be:
- Common . Suitable for warming up the general condition of the body. During warm-up, cardio loads of 15 to 25 minutes are used.
- Passive . The body is toned with a bath or a hot bath session. The advantage of this type of workout is complete muscle relaxation.
- Special . The warm-up includes the performance of dynamic asanas.
Warm up cannot be ignored. It allows you to avoid injuries to muscles and joints during training. The risk of their tear is minimized.
Simple asanas step by step for beginners
Yoga exercises for beginners should begin with simple asanas. It is unreasonable to embark on difficult yoga practices, because an unprepared body will not be able to perform many techniques.
Simple Sukhasan pose
The Sukhasan posture is for meditation. During its implementation, the hips, ankles and knee joints are trained. Due to the position of the body, improves blood circulation in the pelvis, abdominal cavity and lower back.
Sukhasana is the starting point for the development of subsequent asanas – Siddhasana and Padmasana. But in the practice of meditation, only this position can be used. Stability will contribute to spiritual peace, while maintaining the tone of the body.
Sukhasana is performed as follows:
- You should sit on the floor so that your legs are intertwined: the foot of the right foot is under the knee of the left, and the left foot is under the right.
- The outside of the feet should lie on the floor, without focusing on it. The legs are crossed with each other, the knees are placed at an equal height from the surface.
- Keep your back straight.
- The palms are placed on the hips or knees, but without pressure on them.
- The shoulder blades are moved to maximize the chest.
- In this position are from 1 to 2 minutes. After that, the legs can be crossed in a different position.
Contraindications to the implementation of this position are spinal injuries. People with varicose veins should shorten their time in this position.
Bidalasana or cat pose
Bidalasana allows you to coordinate breathing and bodily movements. The pose of a cat helps to improve the flexibility of the spine and its gentle stretching.
- Starting position – stand on the knee joints. The legs are spread across the width of the hip joint. The back of the feet lies on the floor. Straightened arms are perpendicular to the surface. The fingers are apart and forward.
- On exhalation, the back bends gradually – from the lowermost spine to the upper. First you need to lower the tailbone, then the sacrum. Alternately arching sections of the back, bend their heads.
- On inspiration, they bend the back in the same sequence as bending.
Perform a cat pose rhythmically, while maintaining a breathing technique. Bidalasana is repeated 10 to 20 times. If you feel discomfort when you rest on your knees, you can put a soft towel under them.
Adho mukha shwanasana or dog pose face down
Posing the dog face down promotes the rejuvenating effect of yoga, and also works to stretch the spine. Adho mukha schwanasana has a beneficial effect on muscle tension, improving blood circulation throughout the body (especially in the brain and pelvic organs), shoulder girdle.
The regular implementation of this technique is a kind of prevention of intervertebral hernia. Helps Adho mukha schwanasana and in strengthening the heart muscle, improving bone density.
The algorithm for performing a dog pose with its face down:
- Starting position – the body lies belly down on the floor. The feet are shoulder width apart.
- Palms smoothly move to the level of the shoulder joints, and then rest their hands on the floor. Fingers are tight to the floor surface and widely spread. The look is looking forward.
- On exhalation, you need to push off from the floor surface, straighten your elbows, and lower your head down, raise your upper pelvic body.
- Take a breath. On exhalation, pushing our hands off the surface, we bend in the lower back. Each part of the body (back, neck and arms) should line up in one line.
- With each subsequent exhalation, you need to straighten your knees until the heels touch the floor. The tailbone should only look up.
Perform asana for up to 6 cycles. Long exhalations alternate with short breaths.
Virabhadrasana or warrior pose
The pose of the warrior affects the muscles of the back and shoulder girdle. As a result of practice, tightness disappears from the body, tone comes. Thanks to Virabhadrasana, gait and posture are improved, digestion is being established.
There are 3 varieties of Virabhadrasama. For beginners in this matter, it is recommended to start with the Pose of Warrior No. 1, and only then move on to more complex positions.
The execution algorithm of Virabhadrasama I:
- Starting position – asana of Tadasana. Standing, hands are placed along the body, pressing the inside of the palms to the hips. The neck and face muscles are relaxed.
- Hands slowly raise up, connecting the back of the palms above the head.
- Take a deep breath and leap legs apart up to 4’3 foot wide.
- The muscles in the left knee strain and extend the leg.
- They pull their backs up and raise their heads. The gaze should fall on the palms closed at the top. In this position, you need to freeze for 20-30 seconds.
- After that, steps No. 4-6 are repeated, but already, on the other hand.
- After performing these movements, they return to their starting position with an exhale jump.
Once the position of Virabhadrasama is mastered, you can proceed to its more complex varieties.
Trikonasana or triangle
Triconasana affects the muscles of the hip joint, improves their mobility and elasticity. Regular performance of this asana improves the gluteal and the posterior thighs.
- Starting position – Tadasana. While exhaling, the legs are placed up to 3’9 foot wide. The feet are parallel to each other.
- Hands are pulled to the sides with palms on the floor.
- Body body stretches up.
- They work with the right foot: the toe is lifted up, the heel is pressed to the ground. Leg and thigh rotate to the right side by 90 °.
- The left foot should be turned to the right by 45-60 °. The heels of both legs should be on the same line.
- On exhalation, the body is pulled to the right side. Lean over the body from the hip joint.
- The right hand is slowly lowered to the floor – left up. The position of the legs does not change.
- The body of the body is slowly deployed to the left.
- The right hand should be located on the lower leg or ankle (with a good stretch on the floor) in a position parallel to the outside of the foot.
- The left hand looks and reaches up, revealing the chest.
- Glance looks directly or at the left palm.
- Measure in the asana for 3-5 breathing cycles.
- Exhaling, we return to the starting position moving behind the left hand.
- The algorithm is now repeated in the other direction.
Beginners can perform this asana standing next to the wall. The heels in this position will rest against the baseboard, which will avoid many mistakes when performing the pose of the triangle.
Tadasana or mountain
It allows you to relieve tension from the muscles, calms the mind, and also helps to restore breathing.
- Hands are lowered along the body, the crown is looking up, the face is relaxed.
- The gaze needs to be fixed on something in front and freeze for 1 min.
- The feet are in contact with the inner ribs, the body weight is evenly distributed over them.
- Kneecaps need to be tightened – this will enable the muscles of the hips.
- The abdomen is pulled up without sagging in the lower back and without twisting the tailbone down.
- On inspiration, the chest opens, the shoulders are laid back, and the shoulder blades are connected.
- The cervical vertebrae extend outward.
- Palms slowly turn the back to the hips.
- Even breathing – the chest opens upon inhalation, closes on exhalation.
- We maintain this position for 5-7 respiratory periods.
Beginners can perform this pose in front of the mirror so that it is possible to track their body position.
Vrikshasana or tree
In the tree position, the coordination of the body increases, the nervous system strengthens, the muscles of the shoulder joint, lumbar and hips improve.
Vrikshasana execution algorithm:
- Starting position – Tadasana.
- The right leg is slowly bent at the knee, grabbing the ankle with the right hand on the inside.
- The foot is placed on the left thigh from its inside. The bend of the leg should look sideways.
- Tightening the press raise their hands up without bending them at the elbows. The palms above the head touch each other with their inner sides.
- In this position are up to 1 min. After that, they return to their original position and perform asana for the left leg.
Beginners in the absence of proper balance can perform this asana with support.
Dynamic asana camel riding works through the spinal column. Regular practice of this position helps to stimulate the movement of cerebrospinal fluid, strengthen the digestive system.
Technique of performing a simple camel riding pose:
- Starting position – sitting on the floor. Legs stretched forward.
- Cross legs with each other, and straighten your back.
- Hands need to take up the ankles.
- Now you should bend your back forward. This should be done by inspiration. The chin should be pressed to the neck.
- On exhalation, the back bends again, but already back. Glove needs to try to keep still.
Asana camel riding is part of the practice of kundalini yoga. It is performed 5-6 times during one session.
Badhakonasana or closed corner
Baddhakonasana allows you to work out the hip joints and extend the tendons around them. Also, this position helps to improve blood circulation in the pelvis and its organs.
- The starting position is Dundasana or Kakasana.
- The knees are bent to the sides, and the feet are connected.
- If the stretch allows – the legs are pressed to the floor. In a simplified version, you can sit against the wall, which allows you to keep your back straight, although the legs are not completely adjacent to the surface.
- Big toes are clasped by hands.
- The back is straightened in a slight slope
back. In this position, you need to hold out for up to 1 minute.
Perform Baddhakosana 1 time, increasing only the time spent in it.
Utthita Parsvakonasana or right side angle
Utthita Parsvakonasana relieves pain in arthritis, and also helps to reduce body weight in the hips and waist. Regular performance of this asana develops physical endurance, stretches the muscles of the chest, back and shoulder area. Digestive organs are getting better.
Algorithm of actions:
- Starting position – Tadasana. The legs on the exhale are set to a width of more than 3’3 foot. The toe of the right limb is rotated 90 ° inward, the left by 14-20 °.
- The right leg is bent at the knee by 90 °, the left one forms a straight line at an angle.
- Exhaling, the body is tilted to the right leg, while lowering the same arm to the foot. The left hand is extended above the head. The upper body is tilted so that the side of the right side touches the hip of the same side. The back is extended, and the stomach is pulled.
- The gaze is directed upward, the left arm is extended beyond the ear. Ideal – the same foot and hand form a straight line.
- Returning to the starting position and working out the asana in the other direction.
Perform 6 approaches per 1 cycle.
Pashchimotanasana for the western part of the body
Pashchimotanasana contributes to:
- Improving the flexibility of the spine.
- Improvement of the digestive tract and blood circulation.
- Removing irritability.
- The fight against insomnia.
- Pressure reduction.
- Stretching the tendons under the patella.
- To increase the elasticity of muscles such as semi-membranous, calf, and semitendinosus on the hips.
- Starting position of Dundasan.
- Legs stretched forward with heels.
- The right buttock with the left hand is pushed back. That’s exactly what they do on the other side, changing only the limbs. Knees and hips are pressed to the floor.
- We put our palms on the floor on both sides of the pelvis.
- Pulling the chest upward we push off the floor.
- Take a long breath, and while exhaling, stretching from the pelvis, you need to tilt forward.
- Pulling the body forward, you need to lower the stomach to the hips and grasp the palms of the feet, lowering the chest and head to the legs.
- With each breath, you should slightly raise the body and try to make a greater forward inclination. In the maximum lunge you need to hold out from 1 to 3 minutes.
- You need to exit the asana by slowly lifting the body up.
Repeat this pose 3-4 times.
Purvotanasana for the eastern body
Purvotanasana for the eastern part of the body strengthens the joints of the shoulders, legs and arms. The muscles of the whole body become more resilient, posture improves. The chest opens, allowing the body to rest from previous bends forward (if any).
- Starting position – Dundasana. Legs are stretched out in front of you, hands are moved behind your back, resting your palms on the floor (directed towards the feet).
- Clutching the feet to the floor – the legs bend at the knees.
- On exhalation, they raise the pelvis resting on the floor with their hands. Only palms and feet should be tense. Belly pull in.
- The legs and body are parallel to the floor, hands are perpendicular to the surface.
- The neck is extended and the head is tilted back. The body is straightened to the maximum, while keeping the feet firmly pressed to the floor. The breath remains calm.
- Withstand the asana in this position for several 2-3 respiratory periods.
- Returning to the starting position is due to the bending of the arms at the elbows and legs at the knees.
You need to perform asana 3 times in 1 yoga session.
Sarvangasana Bandha or Bridge
The benefits of Bandha Sarvangasan are as follows:
- The processes of the thyroid gland, lungs, and organs of the abdominal cavity are normalized.
- Back and headaches are reduced.
- Fatigue and increased anxiety are relieved.
- The legs come in tone, the tension is removed from them.
- Promotes the opening of the chest and the retraction of the spine with the cervical spine.
- Starting position – lying on your back. The legs are bent at the knees, the heels rest against the pelvis.
- The hips are lifted up, leaving the feet motionless on the floor.
- The arms are extended along the body and fit snugly to the surface. Under the pelvis, the fingers are connected into a “lock”.
- Tighten your thigh muscles. Freeze in this position for up to 5 respiratory periods and then return to the starting position.
Perform asana Bandha Sarvangasana 2 times in 1 lesson.
Badha Konasana or Cobbler Pose
Badha Konasana strengthens muscle groups of the back, abs, buttocks, sides and thighs. Regular performance of the asana carefully reveals the area of the back, shoulders, hips.
Algorithm of actions:
- Sitting on the floor legs stretch forward.
- Taking a breath, pull the feet to themselves, bending them at the knees.
- United feet should be pulled as close as possible to themselves so that their outer side is pressed against the surface.
- Hands grasp the feet, and lower my knees to the surface.
- In this position, you need to hold out for 20 seconds.
- After that, the hands relax, and the knees raise.
Exercise should be performed up to 8 times.
Savasana or dead man pose
Savasana is performed at the end of the yoga class. Beginners in this practice can do it before the start of the session. This will contribute to relaxation and spiritual mood for the upcoming workshop.
The benefits of this asana are as follows:
- Relieves tightness from the muscles of the spine, and also improves the flow of blood to it.
- The work of the heart is normalized, pressure is stabilized.
- Helps with the fight against insomnia and stress.
- Improves posture.
- Starting position – lying on the floor with your back down.
- The spine should fit snugly to the floor. To d
o this, the legs bend at the knees and open the buttocks. After that, the legs slowly stretch.
- The legs are slightly apart, the feet are not clamped.
- Place your hands on the floor without touching the body.
- The muscles of the body are strained as much as possible, hold them in this position for several seconds and relax. You need to do this several times. Only in this way can relaxation of every cell of the body be achieved.
- The way out of the asana is as follows: the fingers on the arms and legs move, turn on their side, twist into the pose of the embryo and rise smoothly.
Perform Savasana 1 time for up to 10 minutes.
Malasana or garland
Malasanda helps fight menstrual disorders in women, improves the functioning of the abdominal organs, involves the work of the abdominal muscles, which helps to reduce body weight.
The execution algorithm for beginners:
- Starting position – Tadasana.
- The legs are bent at the knees and sit so that the pelvis is pressed to the floor. The feet are the width of the buttocks and look in different directions. Heels should be firmly pressed to the floor.
- Elbows rest on the inside of the knees and close the palms. The tailbone should always reach down.
- The body should be extended upwards, arms and knees are strained.
- Measure in this position for 1 minute, then relax your hands and rise. To restore strength, sit on the floor and straighten your legs by relaxing them.
Perform 3-4 approaches at a time.
Asana helps to strengthen the calf and thigh muscles, stabilizes the liver and kidneys. It also has a beneficial effect on the mind, relieves stress and depression.
- Starting position – Tadasana.
- On exhalation, they bend forward, extracting from the pelvis.
- The body is slowly lowered, slightly going forward from the groin.
- If stretching allows, the tips of the fingers are placed on the sides of the feet. If the body is not so flexible, then the body can be lowered by bending the legs. Hands are lowered to the floor in front of you.
- Heels rest against the floor.
- With each breath, you need to tilt the body forward.
- At a maximum slope, they freeze from 30 to 60 seconds.
- They leave the asana slowly, putting their hands on their hips. On inspiration they rise to their full height.
Ardha Uttanasana is performed 3-4 times in 1 session.
Ardha Matsyendrasanaya or pose of the lord of fish
Ardha Matsyendrasanaya improves blood circulation in the body, has a beneficial effect on the functioning of internal organs and the musculoskeletal system. Regular performance of this asana has a therapeutic effect and makes the spine stronger.
- Starting position – Dundasana.
- The right leg is bent at the knee, then the left.
- The left leg is positioned behind the right so that her heel fits snugly against her buttock.
- The foot of the right leg is moved to the outer part of the left thigh.
- With the left hand they grab the right leg, and the palm is placed on her thigh.
- Behind the back, palm down the right hand.
- Focusing on the right palm, the body body is turned as far as possible.
- The head is also turned to the limit to the right.
- It is necessary to stay in this position for 3-5 respiratory periods.
- After that, they return to their original position and perform asana on the other side.
To achieve the therapeutic effect, Ardha Matsyendrasanaya must be performed daily at a specific time.
Parsvottonasana or the Pyramid
The benefits of performing Parsvottonasan are as follows:
- Stretches the spine.
- Involves muscle groups of the legs and pelvis, improving their blood circulation.
- Removes excess weight in the waist area.
- It is the prevention of osteochondrosis.
- Improves pelvic flexibility.
- Starting position – Tadasana. The legs on the exhale are placed 3’3 foot wide.
- The palms of the hands are laid on the hips. The right leg is rotated 90 °, the left – from 45 to 60 °. Heels stand on one line. The hips are squeezed, and the patella is pulled. The right thigh is turned to the outside so that the knee looks to the right.
- On inspiration, open the chest, bend back. The arms are extended behind the back and the palms are closed together so that they are opposite the shoulder blades. The little fingers of the fingers look at the back, the remaining fingers up.
- The elbows are pulled back, squeezing the palms to the limit. Breathing is carried out by the open chest.
- While exhaling, the body is turned to the right at the level of the pelvis.
- The foot of the right limb is pressed to the surface, and the hips are turned inward. The palms remain behind.
- Perform an exhale tilt forward, keeping your back straight and arms behind. The emphasis of the body should be on the leg, standing in front. Ideally, the chin should touch her knee.
- Gradually, the body is stretched forward, pushing the hips back.
- Hold in this position for 20 seconds. Keep breathing uniform.
- In the reverse sequence, they return to the asana and repeat it, but on the other side.
Asana can be performed both singly and in combination with other positions.
Utkatasana or chair
Utkatasana works on the muscles of the legs, strengthening them and preventing deformation. Also, the performance of this asana has a beneficial effect on the work of the abdomen, reveals the chest.
- Starting position – Tadasana.
- To the ceiling on inhalation raise their hands up. At the maximum point, the palms close.
- On exhalation, the pelvis is lowered down, bending the legs at the knees.
- Legs from the knee to the pelvis extend.
- Then the body is lifted as high as possible, lifting the chest.
- Freeze in this position for up to 1 min. The breath is calm and even.
- On inspiration, the body pulls itself to the hands, legs straighten and come out of the pose.
- Hands drop down and return to their original position.
Asasna is performed 3-4 times.
Sarvangasana or candle
Sarvangasana or a candle works out the occipital part of the head,
shoulders, and neck. In addition, this exercise helps to remove negative emotions and raise tone, rejuvenates the reproductive system.
- Lying on your back legs straighten and connect the feet. Hands are pressed on its two sides. The palms are pressed to the floor.
- Legs lift up, keeping them straight.
- Gradually raise the pelvis, lower back, back. The emphasis is on lying hands.
- With your hands, support the body in the lumbar. To do this, they are bent at the elbows.
- On the exhale, open the chest and stretch the body up. At the maximum rack, freeze for any comfortable period of time.
- Return to starting position, slowly lowering the body body forward. When all the limbs are pressed to the floor, it is worth giving time to the body to return to normal and get up.
For beginners, 1 performance of Sarvangasana is enough.
Eka Pada Rajkapotasana or Pigeon Pose
Eka Pada Rajkapotasana affects the muscles of the back, which improves posture and body tone. A positive effect on the digestive and pelvic organs is noted. There are 2 versions of this asana. For beginners, it is recommended to use Eka Pada Rajkapotasana or Pigeon I.
The algorithm for its implementation:
- The starting position is Dundasana.
- The left leg is bent at the knee. Her heel should shift to the groin.
- The right leg, stretching out a toe, is taken away from itself.
- Focusing on the hands, the crown is raised up.
- Make a slight bend on inspiration.
- The right leg is bent and pulled to the head so that the toes rest on its crown.
- Fix the position of the right foot with your hands. To do this, she is clasped by the palms of the fingers, raising her elbows as high as possible.
- Do 2-3 respiratory periods and return to their original position on exhalation.
Repeat the asana 2-3 times.
Ardha Bhujangasana or Sphinx
Ardha bhujangasana is a simplified version of the cobra pose. Regular performance of the asana promotes rejuvenation of the muscles of the back and abs, stimulates the work of internal organs, and restores psychological balance. Ardha bhujangasana also stretches the extensor muscles of the ankle.
- Starting position – lying on the floor belly down. Legs are straight, heels are looking up, feet are pressed to each other. The arms extend along the body, and the forehead rests on the surface.
- Hands bend. The forearms are placed on the floor so that palms appear on the 2 sides of the head. Fingers are looking forward.
- On inhalation, they gradually raise their heads, shoulder areas, and then the chest. Hands play the role of a lever, gradually straightening. As a result, they should be perpendicular to the surface. Elbows and palms should be pressed to the floor.
- Keeping your head straight, look forward.
- Maintain this position as much time as the physical form will allow. After that they leave the asana.
They make the sphinx pose 5 times, maintaining uniform breathing in each movement of the body.
Pada hastasana leaning forward
Bending forward allows you to use the spinal column and all of its vertebrae. The muscles of the legs, arms, and back are also involved during the execution. Excess weight in the upper body goes away if you do this exercise regularly.
Of the 2 options for performing Pada Hastasana, beginners are advised to start with an option for beginners.
- The starting position is vertical. The legs are spread across the width of the pelvis.
- Bending the legs at the knees, lean forward. As you tilt, press the body into the hips.
- When the deflection in the lower back has reached the limit, they try to straighten the legs without lifting their feet off the floor.
- Measure a few cycles in the resulting position and, when you inhale, return to the starting position.
Perform Slopes of the Hastasan Pad several times.
Slowly pushing Chaturanga dandasana
Slow push-ups can strengthen the muscles of the back, arms, abs. Improved posture, respiratory tract and gastrointestinal tract.
- Starting position – lying on the floor.
- At the elbows, they bend their hands and rest their palms on the floor. The limbs are located on 2 sides of the chest.
- At a width of 11’8 – 13’8 inch from each other, the feet are placed.
- With exhalation, they lift the body.
- Stress should be evenly distributed over the entire length of the body. The breath is steady.
- The resulting position is maintained as far as physical abilities.
Perform 4-5 approaches in 1 lesson.
Ashwanchalasan’s lunge works on the muscles of the legs. Thanks to the regular implementation of this exercise, the gluteal area is tightened, leaving excess weight from the thigh area.
- Squat, resting on the floor with palms.
- The legs align, focusing on the fingers.
- On inspiration, one of the legs in the knee is bent and moved forward. Her foot is snug against the floor.
- Head up, withstand a pause.
- On exhalation, the legs are returned to their original position.
- Repeat the lunge on the other leg.
Perform Aswanchanalasana 3-4 times for each leg.
Pada hastasana leaning forward
- Starting position – Tadasana.
- Bend forward from the hip as you exhale. Palms touch the surface without bending your legs.
- With each exhale, lean forward as much as possible. With a good stretch, the chest is pressed to the hips, and the palms are located under the feet.
- Measure in the asana for several breathing cycles and straighten up.
Performing forward bends allows you to stretch the spine, improve its flexibility. The muscles of the back of the thighs and buttocks are being worked out.
Ananda Balasana or happy baby pose
- Starting position – lying with your back on the floor.
- Hips are pressed to the stomach, bending the legs. Hands clasp the feet, knees apart.
- Relax, even out breathing and freeze in pose for 1 min.
- Legs and arms straighten, stretch and begin again.
This pose is recommended to be performed at the end of a yoga session, because it helps to relax muscles. The load leaves the spine, passes a bad mood.
To get rid of excess weight, and also to find a chiseled silhouette will help a yoga. This practice promotes physical and spiritual balance.
Exercises for beginners will allow everyone to feel all the amazing properties of this art.
Video on the topic: a set of yoga exercises for beginners
Yoga for beginners: a set of exercises: