Yoga is the oldest Indian system that allows you to harmonize your body and spirit, performing special exercises and adopting a certain philosophy of life. You will never be able to comprehend all the facets of this amazing science of self-improvement, if you take lessons only as a fashionable form of fitness or think that yoga is an exercise for the back or abdomen. Ideally, you need to start with a theory - look through the books, feel the wisdom of the philosophy of life that yoga offers, and only then proceed to the initial exercises of yoga.
Yoga for beginners involves exercises that surprise with their simplicity. It is better to call them asanas - the special poses that need to be taken are called this way. Let's consider some basic exercises (asanas) of yoga:
- A simple exercise of yoga: tadasana, or pose MOUNTAIN . It is from this pose that any complex begins. Very useful is such a yoga exercise for women who have problems with posture. Stand up straight, straight legs together, the muscles of the thighs are tense, the head is slightly raised, the shoulders are pulled back, the arms hang freely along the body, the face is relaxed. Concentrate on the center of your body and stand there for 1-2 minutes.
- Vrksasana, or the Pose of the TREE. Such a yoga exercise is easy to perform at home. Stand in the MOUNTAIN POSITION described above, then bend the right leg in the knee and move the knee to the side. Take the stack with your hands and put it high on the left thigh, close to the pelvis. The right knee should be in the same plane with the body, do not take it forward or backward. Exhale, raise your hands straight up, connect your hands. Simply so for 1-2 minutes and change your legs to repeat the exercise with the other support leg.
- Trikonasana, or the pose of a triangle. Such an exercise for beginners yoga will be especially beneficial for those who have sedentary work. Stand upright, legs spread on 1 m. Hands are stretched out in sides parallel to the floor, palms look down. Exhale and lean to the left, touch the floor with your left hand near the foot. Head up and look at the right palm. Just stay so for a while. On inhalation, return to the starting position. Repeat for the other side, and complete the whole exercise first 5 times for each side.
- Bhujangasana, or the pose of Snake. This position helps to remove the folds on the abdomen, which are formed in those who lead a sedentary lifestyle. Lie on your stomach, keeping your straight legs together, touching your feet. Hands bend, put the palms on the floor near the armpits. Raise your head, slowly exhale air, straighten your arms and bend back as much as possible. At the same time, throw your head back and take your shoulders back. Do not open your mouth! Quit for a few seconds, then inhale it and return to its original position. Repeat five times.
- Halasana, or plow posture. This posture has a great effect on the health of the spine and nervous system. Lie on your back, hands along the body, palms down, legs straightened. On inhalation, raise your straight legs up until you reach the right angle with the body. After that, exhale and in the process of exhalation, bring your feet behind your head and touch the floor. Stand there for a while and go back to the starting position. Repeat 5 times.
- Sarvangasana, or the Pose of the Candle. This exercise brings tremendous benefits to the whole body. Lie on your back, hands along the body, legs straight. Hold your breath, raise your legs vertically up and grasp your backs low so that your body and legs coincide in a single line. Hold your chin to your chest, relax and just breathe. Spend 1-2 minutes in the pose, increase the time until you reach 10 minutes. Then slowly, the vertebra behind the vertebrae sink to the floor.
Yoga, more precisely, a set of exercises for beginners, brings invaluable benefits to the entire body. Try it and see for yourself!