In terms of popularity, yoga bypasses many fashionable fitness trends. Yoga is good because you can do it at home or in nature. All that is needed for this is comfortable clothes that do not restrict movement and a training mat. And even if you don’t have any special physical training, it’s okay. We offer several key asanas that any beginner can easily master.
Bidalasana-cat pose
Step 1. Get on all fours, palms are under the shoulder joints, knees are under the hip joints. The back is parallel to the floor.
Step 2. Gently arch your back as high as possible, as a cat does. At the same time, take a slow, deep breath.
Step 3. Lower your head down and make sure that your shoulders and neck are completely relaxed. Hold in this position for 3-4 seconds.
Step 4. Also smoothly and slowly return to the starting position, and then bend as much as possible in the back. At the same time, a deep, slow exhalation is performed.
Step 5. Raise your head, but do not throw it back in any case. You should feel the maximum stretching of the muscles of the whole body. But only without overvoltage. Hold this position again for 3-4 seconds and return to the starting position.
Virabhadrasama-warrior pose
Step 1. Legs are shoulder-width apart, arms are lowered along the trunk. The back and knees are straight.
Step 2. Take a deep breath and put your feet at a width of 120-130 cm. You can also take this position by jumping.
Step 3. Raise your arms through the sides so that they form a straight line at shoulder level. The backs of the palms are turned downwards.
Step 4. Turn the right foot 90°, turn the left foot slightly towards the right. Extend your left leg to feel a slight tension under the knee.
Step 5. Bend your right leg at the knee so that the thigh is parallel to the floor, and the shin is perpendicular.
Step 6. Pull the straight arms in different directions. Turn your head to the right and focus your eyes on the right palm.
Step 7. Keep your left leg stretched out and tighten the muscles. Stay in this position for 20-30 seconds. Keep your balance, breathe deeply and calmly.
Step 8. Smoothly return to the position described in step 2. Following the same algorithm, perform the asana in the other direction.
Ananda Balasana – the pose of a child
Step 1. Get on your knees, your feet and knees are brought together, your big toes are touching each other. Lower your pelvis on your heels and inhale.
Step 2. As you exhale, place your torso on your knees and your forehead on the floor.
Step 3. The hands can be positioned in two ways, as it is more convenient for you. In the first case, straight arms are stretched forward behind the head, palms are on the floor. In the second case, straight arms are stretched along the hips, the hands lie near the heels with palms up.
Step 4. In this position, pull the coccyx to the heels, press the entire surface of the chest to the hips. The neck and arms are completely relaxed and lie on the floor.
Step 5. Stay in this position, take 5-6 slow deep breaths and exhalations.
Step 6. Take another breath, move your palms to your thighs and, leaning on them, slowly raise your head, exhaling.
Regular yoga classes improve stretching and plasticity, allow you to develop key muscle groups, stimulate blood circulation well and keep all body systems in good shape. It is also the best way to relieve physical and nervous tension at the end of a difficult day. This will solve the problem of restless sleep or insomnia.