If you think you are lacking in flexibility, yoga can help solve this problem. Good stretching and mobility are very good for your health. Everyone will be able to achieve the desired level if they practice. We offer these 12 asanas, in each of which it is worth doing from 5 to 10 breathing cycles.
How to do it: Lean forward slowly. Lower your belly to your hips. Head to the floor. Stretch your arms forward. Take 5-7 breaths. Relax. Breathe calmly.
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DOG POST FACE DOWN
How to do it: Stand with your feet shoulder-width apart. The feet are parallel to each other. Bend your legs as you inhale. Place your palms in front of your feet. Take your legs back. The heels look slightly to the sides. The socks are directed inward. Lower your head freely. Stretch your tailbone up. Bend your lower back down. Do 5-7 breaths. Try to straighten your legs.
How to do it: Stand up straight with feet shoulder-width apart. Inhale and lift your arms up through the sides, and as you exhale, bend your legs as if sitting on a chair. The feet are firmly pressed to the floor, the knees are above the toes. The back and arms form a straight line, the chest is open. Tighten your abs and relax your shoulders, making sure to breathe correctly.
POSE OF TREE
How to do it: To gently open and relax your hips, try placing your left foot on your right ankle. If space allows – into the thigh.
Bent Candle Pose
How to do it: Sit sideways against a wall with the wall on the left side. Lie on your right side, facing away from the wall, with your buttocks touching the wall. Use your hands to lift your legs up the wall and roll to the left onto your back. Relax your arms by extending them along your sides. The palms are turned up (more open, receptive position) or turned down (for grounding).
POSITION OF THE WARRIOR II
How to do it: Place your feet wide and parallel to each other. Rotate the left foot 90 degrees to the left, and turn the right foot slightly inward. As you exhale, bend your left leg, aim to reach a 90 degree angle. The left knee is over the left heel with the right leg extended. Raise your arms across the sides to the shoulder line. Turn your head to the left, your gaze is directed to the hand.
WIDE SPREAD INCLINE
How to do it: Place your feet wide, parallel to each other. Turn the heels slightly outward, the toes inward. Legs are straight, knees are tense. As you exhale, slowly tilt your body forward. Try to put your palms on the floor in line with your feet. Stretch your head towards the floor. Do 5-7 breaths. Asana enhances the practitioner’s sexuality, liberates, relieves “tightness” in the groin area, calms the brain, strengthens the spine and stimulates the work of internal organs.
How to do it: Get on all fours, with your palms resting on the floor exactly under your shoulders. Lift your knees off the floor, thereby becoming a bar on straight arms. Make sure your back is straight if you don’t want it to hurt afterwards. Legs should be shoulder-width apart for beginners or narrower for more advanced athletes (the narrower they stand, the harder it is to perform), the neck is straight, the stomach is pulled in.
“THREAD IN A NEEDLE” POSITION
How to do it: While on all fours, slide your right hand under your body. Press your right temple and shoulder to the floor. The left hand remains in place. Take 5 deep breaths. Repeat the same for the other side.
How to do it: Stand up straight. Legs together. Straighten your back. Straighten your shoulders. Stretch the top of your head up. Relax while maintaining stability. Distribute your body weight evenly over your feet. Take 5-7 breaths. (pause 15 seconds). Breathing is even, calm
How to do it: Lie on your back, face up. Hands along the body, relaxed, palms up. Close your eyes.
How to do it: Lie on your back and bend your legs so that your feet are at knee level. Then lift your pelvis and tighten your glutes. Hold for 2-3 seconds, then lower yourself to the starting position.
How to do it: take a full breath, turn your hands with palms to the floor, clench them into fists. Exhale – inhale. Holding the breath after inhaling, leaning on straight arms, fists, chest and chin, raise straight legs up as high as possible. In a pose, hold your breath after inhaling until the first signs of fatigue. Without exhaling, slowly lower your feet to the floor, exhale and relax.
6 good reasons to do yoga
1- This is a chance to take time for yourself
Yoga is not just a sports practice, it is a special moment that you devote to yourself. This is an oasis of tranquility in the depths of everyday life, where you can retire and relax. All yoga aims to calm the body, mind and come to meditation (meditation in various forms is often practiced at the end of a yoga session).
The goal of yoga practice is not to keep up with the group, but to find your own rhythm. You will learn to listen to and be one with your breath, to know and accept your mental and bodily boundaries. Become aware of your body, which means you will better understand and manage your emotions. So, doing yoga means taking time for yourself.
In yoga, the principle of “present satisfaction” or santosha operates. It is the ability to come to positive thinking. In other words, during a yoga session, satisfaction is expressed in the fact that you are happy to go further, transcend yourself in complicated poses, progress and realize this happiness in the present moment. This overcoming allows you to develop mental abilities, better perceive and endure the hardships of everyday life.
2- The ability to tone your body
Yoga does not develop muscles by itself, but it creates a skeleton, builds your body like a sculpture and tones all muscles. Many postures have a tonic effect on specific muscles. For example, the bridge pose is ideal for strengthening the thighs and glutes, the tree pose is recommended for strengthening the obliques, and the warrior pose is ideal to tone the calves, back and front of the thigh.
If you’re a beginner, start with simple basic poses. On the other hand, if you have any problems (back, joints), it is better for you to practice asanas (postures) according to your needs. Please note that the more muscle tone, the more hardy they are, which means, the faster you gain flexibility.
3- Yoga develops body flexibility
In yoga, repetition of postures, regular practice and especially control of breathing allow you to gain more flexibility. It is wrong to think that you can only start doing yoga if you are already flexible. Lack of flexibility is not an obstacle to yoga practice. Flexibility is not at all an innate ability and can be developed in the process. It is breathing that gradually calms the body, allowing it to relax. It also relieves the discomfort of intense stretching and reduces tension.
The flexibility gained through yoga allows you to gain flexibility, improve joint mobility and become more confident in movement in everyday life. Relaxing muscles and tendons also helps reduce the risk of injury during sports training.
4- Yoga improves breathing
One of the key elements of yoga is breathing work, most often in combination with postures. We do not make enough use of our ability to breathe, and yoga allows us to focus on breathing and learn to follow it. The yogi breathing technique strengthens the cardiovascular system and increases the intensity of oxygen supply to our body. Deep breathing, sequence of postures, and relaxation also help clear the head.
5- Yoga fights stress
The positive effect of deep breathing in yoga is to improve concentration and release nervous tension.
Focusing on breathing and maintaining balance during postures that require stable stability allows us to linger in the present, here and now, and abstract from everything that surrounds us. This distance created in relation to everyday life helps to move away from the usual worries and restrictions and gives a feeling of relaxation.