Sometimes it’s good to turn upside down – and not just to look at life from a different angle. In this position, blood flow to the heart stimulates the activity of the lymphatic, nervous, immune and hormonal systems.
We propose to master three postures, the so-called inverted asanas, practiced in hatha yoga.
“Choose the asanas you like,” advises French Yoga Federation teacher Simone Neuro, “and do them for five minutes three times a week. Women should exclude the days of the menstrual cycle. When performing asanas, watch your breathing: so that it remains calm and even, you can do each exhalation and each breath for four mental counts. When fixing the pose, try not to overstrain or stretch the muscles too much.
Candle pose: feet on the wall
Performance. Get down on the floor and raise your legs so that the entire back of your thighs is against the wall. The buttocks are pressed against the plinth, the legs are stretched up along the wall, the knees are as straight as possible, the arms are along the body, the hands are relaxed. Start “walking” up the wall, lifting your pelvis until your chin rests on your chest. Fix the pose for one minute.
Council. Relax your shoulders and facial muscles. Keep your head in line with your spine. Expand your chest. For neck pain, place a folded blanket or rug under your shoulders.
Exit the pose. Lower your back to the floor again. Lie down, relaxed, for a few minutes, leaving your feet on the wall. While inhaling with your belly, stretch your arms on the floor above your head. Then, as you exhale, lift them vertically up and continue to lay them on the floor along your torso again. Repeat the movement with your hands five times.
Result. This variation of the candle pose (sarvangasana) relieves the legs from heaviness, strengthens the abdominals, has a positive effect on the genitals, and helps to stretch the upper spine. It can be done in the morning or evening and is also good for relieving nervous tension.
Plow pose: legs behind the head
Performance. Lie on your back, knees bent. Pull your bent legs and pelvis towards your head, helping yourself from behind with your palms. As you inhale, straighten your legs and “fold” your spine until your chin rests on your chest. Try to touch the floor with your toes.
Council. The legs can remain straight or slightly bent, and the arms spread apart should help to “open” the chest. The chin, firmly resting on the chest, will help to avoid discomfort in the cervical spine.
Exit the pose. Gradually, vertebra by vertebra, lower your back to the floor again. Relax your neck by turning your head from side to side – first lying on your back, then rolling over on your knees.
Result. This simplified plow pose (halasana) relieves tension in the spine by stretching the entire back of the body from the neck to the heels. According to the adherents of yoga, halasana “stops the vain run and sets the direction for fruitfulness.” And plus, it promotes the development of creative abilities.
Downward facing dog pose
Performance. Get down on your knees, with your palms resting on the floor shoulder-width apart. Spread your knees hip-width apart, palms should be in line with your knees. As you inhale, lift your pelvis, straightening your legs, as you exhale, press your heels to the floor. Straighten your elbows, stretch the entire body, your body, along with the floor line, should visually form a triangle. Palms and feet point forward.
Council. Keep the back of your head in line with your spine – it is important that your back is absolutely straight.
Exit the pose. Round your back and gradually lower yourself to your knees.
Result. This posture allows you to stretch all the muscles of the body, improves the condition of the ligaments and joints, relieves tension from the spine.