You watched from a dozen videos about various asanas of yoga, read a stack of books on philosophy and technology, but still have not tried what is yoga on your "skin". Your salvation is yoga at home, which on the one hand is the most affordable option, and on the other hand it is simply impossible.
Having set yourself the goal of mastering yoga exercises at home, you encounter the overwhelming resistance of ever-increasing household chores. In the end, the plan to do yoga at home - remains a surreal dream.
If you take yourself in hand and forget about cares for 15, keep in mind several rules of yoga at home:
- Do it 2 or 3 times a week, but every day;
- let the training be short, but daily;
- accustom your body to exercises, then it will require you to fulfill the plan;
- Do not chase after inverted asanas, start with the most simple and childish;
- treat yoga as a gift to your own body.
Exercises
We suggest you to experience a short complex of hatha yoga at home.
- Sit in a comfortable position, so that the weight of the body accounted for the ischium bones. "Stretch" the buttocks, the thumb and forefinger are closed, we lower the brushes to our knees. We make a light circular rotation in the shoulders, stretching up behind the crown, inhaling and exhaling - we close our eyes. We relax, we are tuning for training.
- Open our eyes, proceed to the joint workout. Circular rotation of the head - with an inspiration the head goes back, on exhalation the head goes forward. We make rotations of maximum amplitude. We do 4 rotations per side.
- Put the hands in the lock, pull them up. The shoulders are lowered down, the coccyx underneath, stretched outward, then right, then left hand.
- We grab our hands behind our backs and do a lock. On exhalation we go to the slope, hands stretch upward.
- Straighten the shoulders, cross our arms in front of us, collect the brushes in the lock, turn our hands out in exhalation, with an inspiration - back. We do 7 times, then change hands and continue.
- Pull the legs forward, stretch the buttocks (we sit on the ischium bones), simulate the steps forward and back, as if walking on the floor with a basin. The legs are relaxed, we improve the circulation in the thighs.
- Hands rest on the floor, legs stretch, we begin to compress the toes, then unclench. Do this exercise with maximum force, the feet should look apart, touching only the heels.
- We rotate the elongated feet in a circle in one and the other side.
- The right leg is bent at the knee, the heel next to the buttock, the left leg is stretched forward, the knees of both legs together. We group the left leg, bending it in the knee, put the hands back, transfer the weight of the body to them. Slowly raise the right knee from the floor, leaving the leg of the right leg unbent. On exhalation we lift a knee, on an inspiration - we lower downwards. We perform 7 times, then change our legs.
- We cross the legs in front of us, we rise without hands on exhalation.