If you have the desire to do them, but the frantic pace of the workouts in the gym not exactly what you need – pay attention to yoga. Smooth movement, harmony and relaxation after each workout, make yoga attractive to many. How to do yoga at home from scratch? Here are seven poses (asanas) for the beginner.
Where to start yoga
First of all make sure there are no contraindications. Yoga is contraindicated for any chronic diseases in the acute stage and congenital deformities bone Department. In the presence of past operations on the joints and spine, you should consult with your doctor and to start yoga only after a course of physical therapy.
Yoga at home will need: non-slip Mat, towel and clothes, not hampering. Shoes for yoga is not needed, all exercises are performed on bare feet. To put the mood with relaxing music and turn on the air ionizer (if any).
In the summer if possible do yoga outdoors on the grass or wooden floors. Nothing should distract from practice. The duration of one lesson: 45 minutes.
Yoga for beginners: 7 asanas (positions)
Yoga classes always begin with the settings breathing and end with relaxation. Consider 7 asanas (positions) for beginners.
To start lay the Mat and sit cross-legged. Wrist put on your knees back up. Keep your back and shoulders straight, your chin should not be lowered. Close your eyes. Make 6 deep breaths. Try to keep the duration and depth of inhalation and exhalation was the same.
1. Cat pose
One of the main goals of yoga at home: therapeutic effect on the spine. Many often observed that curved gracefully as a cat, shaking off the remnants of sleep. First pose yoga for beginners – cat pose, is designed to give flexibility and vitality to the spine.
Get on your hands and knees so that legs and arms were at a right angle to the body. The fingers splayed. On the inhale bend the lower back down, straighten your shoulders and pull your head up, without lifting the palms off the floor. On the exhalation, on the contrary, arc, arch you back, draw the belly, and the head lower down.
All movements are slow – imagine that you are a cat in the sun. All poses in yoga, stand on a score of 6. Complete sixth breath, breathe out fully and slowly push off the palm from the floor, bending the knees and sitting down on their heels.
2. Mountain pose
All yoga poses smoothly flow from one to another. From the final position of the posture of the cat will move right or left hip to side, put the leg bent at the knee and slowly lift up, helping himself with his hands. Back straight, stomach in. The back of the head, shoulder blades, tailbone and heels must be on the same straight line.
Hands freely lie along the body. Feet are firmly on the Mat. Feel like a mountain, which nothing can make to budge. On the inhale, turn the palms outwards (so-called open hands) and slowly raise the arms over the head. The fingers are drawn up. On exhalation return the palms to the starting position and lower your arms. Take 6 breaths.
From mountain pose it is convenient to bend left and right. Pull your right hand (palm to the left, not down) and lift over the head. Slightly tilt the arm and upper torso to the left. Turn your head and chest towards the hands. Take 2 breaths in and out. 3 inhale straighten up, exhale and lower your arm. Same thing to the other side. This exercise improves the air exchange in the lungs, and also leads to tone obliques.
3. The posture of repentance (worship)
Stand in the mountain pose. Place the palms on the thighs. Slightly bend your knees. Slowly bend forward. Extend your arms and grasp the ankle or foot under the knee. Keeping hands, straighten the back and feet as much as to your level of flexibility. On the inhale, with your fingers, reach up, squaring his shoulders and tensing his back. On the exhale bend, trying to push his head to his feet. Back relaxed. After 6 exhale slowly stand up, opening like a flower. The head rises last.
The second task of yoga at home is the development of flexibility and stretching muscles. From mountain pose, slowly bend forward, place the fingers on the floor. Bend your knees so that your palms are completely laid on the Mat and your knees were in your armpits. Step the left leg back as far as possible. Under your left knee, place a towel folded four times. The knee and ankle of the right leg must be on the same straight line. Put both hands on your right knee and straighten the back, keeping the balance. On the inhale draw the belly, exhaling slightly proselyte down to develop the internal muscles of the right thigh. After 6 breaths repeat the exercise with the other leg.
5. The tree pose
Starting position: standing position (mountain pose). Turn right foot and the knee and slowly bend to the right, placing the foot on the ankle of the left leg. Then the sliding movements of the foot (helping hand), lift it to the level of the knee or inner thigh. The left foot thus pressed down into the floor, the leg is straight. If you find it difficult to keep the balance, put the left chair with high back and lean on it with the left hand. Slowly raise your arms and position at heart level, palms pressed against each other. Look in front, focus. If you’re going to «run» the eyes, balance save will fail. Take 6 breaths. Repeat with the other leg.
6. Cobra pose
Starting position: take a prone position. The hands bent in elbows, elbows close to the body, palms are located on either side of his chest, his head raised. Take 6 breaths. On the inhale the chest by filling the lungs with air will lift the upper body, and exhale to lower. After this initial training, pripodnimaet slowly on the hands and do a back bend. Fix this position and make 6 breaths. On the last exhalation, return to starting position.
7. Child’s pose
From the original Cobra position smoothly go to stand on all fours. Connect the big toes of both feet together and your knees spread to the sides. Lower the body on the heels, leaving arms outstretched (or position them along the body, as you prefer). On the inhale reach the fingers forward. On the exhale relax. Take 6 breaths
From the child pose stretch your legs, taking a position lying down. Roll over on your back. Let the feet and hands lie freely. Close your eyes and enjoy the silence (or music). Lie as about 10 minutes, thinking of nothing.
Yoga at home is not difficult, the postures can be alternated at your discretion: for example, start with mountain pose and tilt. Most importantly: do not forget to breathe correctly and to do it slowly and with pleasure. Any discomfort: a bad mood, painful periods, high temperatures, etc. is a significant reason to cancel training. After 3 weeks of daily practice to complement training in other, more complicated postures.