If you decide to understand the world of harmony of spirit and body with the help of yoga , we recommend that you begin the so-called general developmental yoga classes at home. Before everyone who decided to start this fascinating way, the question arises - how to practice yoga at home. There are several nuances that must be taken into account by those who want to practice yoga at home.
First, time. Many of the question whether it is possible to practice yoga at home will be answered negatively, only because people are extremely difficult to find an opportunity to tear themselves away from household chores and devote 20 minutes to themselves. It's really difficult, so we recommend yoga in the morning. In the morning your head is not loaded with thoughts, problems, events. In the morning you can get up a little earlier and snatch these two dozen minutes from the universe. In addition, morning yoga will ennoble your spirit all day.
The second in the list, how to start doing yoga at home, is, of course, the choice of the complex. Do not take complex, specialized directions, do not be afraid of the terms hatha , ashtana, vinyasa yoga, etc. Take light yoga for beginners to develop coordination and mobility of the body.
Well, and of course, in order to understand how to practice yoga at home, you need at least to try!
Exercises
- Feet on the width of the shoulders, we lift the heels up, we fall lower, bending the knees. Stand on the socks, tilt the body forward as far as possible. We remove the lumbar deflection and breathe belly. We raise hands through the sides upwards, we fall as low as possible. On inhalation we stretch out and lower our arms through the sides.
- We sit down on the floor, our legs are slightly bent, we pull the socks on ourselves, our hands rest on the floor. We bend in the shoulder blades on exhalation and round the back on inspiration.
- Straighten your knees and continue to work with your back - bend and round.
- Hands through the sides up, slowly sinking forward to your feet. Put your hands on the floor, if possible, bend them and lower them to the floor and elbows. Head to the toes. Slowly rise.
- We grab the right leg with our hands, pull the hip closer to ourselves, remove the knee to the side, lower the thigh to the floor, and put the foot closer to the perineum. Straight leg with your fingers on yourself, pushing from the hip forward and down. We lay a thorax on a leg. We stretch our arms forward, relax our necks, lower our heads. On inhalation we rise, we turn to the bent leg and turn around so that the knee looks forward, and the back leg is on the socks. We open the thorax, we rest against the floor with our hands. On exhalation slowly we go down. Head on the floor, arms outstretched. We rise and turn.
- The bent leg is put on the foot pad, the second leg is stretched. We stretch out our hand with the same name, grab our foot. Palms on the floor, raise the pelvis and the front leg. Hold on to your hands.
- Pull the leg forward, slowly lean forward. And we repeat everything from exercise 5 to the left leg.
- We bend our legs, we weave our hands behind our back to the castle, stretched back, opened our chest and went down.
- Ladoshki under shoulder joints, we rise and tear off the pelvis from the floor. Fix, then lower the pelvis forward, knees bent, sag on the socks.
- We go down, relax.