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Yoga: three steps to harmony

Jul 18th 2014 at 8:55 PM

A few years ago, all the mass start practicing yoga. Well, or pretend that they do: the star in an interview claimed that the secret of their youth -

in the pose of an eagle; acquaintances regularly visited the studio with exciting names "Sattva", "Iyengar" and "Ashtanga" and I do not understand why we should start, where to go and what pace for what part of the body to bend.

In the status of "I really want to do yoga" I remained for about two years. Once I even looked into the darkened studio - such true, where everyone walks barefoot and smiling mysteriously as if started terrible. Scared. In the fitness center, I was told experts - not yoga, aerobics and an ordinary with a beautiful name.   http://radikbogdanov.ru/node/33288

On the Internet on request "yoga for beginners" dropped a million pages featuring people hovering in the air, swirling scroll or standing on your head.

And all this yoga seemed something quite inaccessible. Now everything is different, but to tell you about the most complex, lung or, say, wacky poses, which can be awkward to get around other people, I will not. In my short review - three basic asanas that everyone can do.

Upside down

It all started with the dog. Once in the classroom variety dances choreographer decided to change our workout program. Another training system centered around a new posture, which immediately hated all students:  http://www.proflowers.ru/node/8363

a good part of the lesson stand upside down, leaning on hand, did not like everything. Blood flows to the face, temples batters eyes, that and look, rolled out to the floor. As it turned out, this position was one of the most important asanas in yoga

: "dog muzzle down." It should only perform at a very slow pace - at least for the first time. And I certainly do not need to become a "dog" after an active workout or dance - these pressure differences are not very useful for vessels.

As for the rest, it is with this pose worth acquaintance with yoga. Guaranteed relieves stress and fatigue and straightens the spine. The main thing is to perform it correctly and accurately.

Step One. Get on all fours and straighten your arms. Relax your upper back between the shoulder blades.

Step Two. exhale lift your knees off the floor and start slowly pulling back. As a result, back and arms should form a straight line.  
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Step Three. Flatten and stretch your legs. Head thus should hang freely between the shoulders. This is important! Hands should be placed slightly to the side, legs - together, but not too close.

At first it may seem that in such a situation it is impossible to survive and 15 seconds - too much pressure on the head and eyes. But each time perform a "dog" will be easier and more enjoyable. 
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Three or four minutes in this position - and really feel the update. And no matter how ridiculous it may sound, but the "dog muzzle down" - the ideal tool rest from the computer and the Internet. Symbol which, incidentally, is also a dog.

Fall in infancy

Next it would be logical to a description of other dissonant asanas listed earlier in this article, but the "chair pose" - quite mindlessly and, in my subjective opinion, is a transitional character, and "embryo" is too complex and convoluted for execution. But close it by name asana "baby" as "dog muzzle down," is considered one of the most important yoga poses. At least all of my instructors (and after the story too creative choreographer I just had to make such order to be healed) argue that it is in the "baby" costs go whenever you feel tired or heart palpitations. A sort of intermediate position for any occasion. I'd add: this wonderful asana, among other things, helps to overcome insomnia.

Step One. Sit on your knees. Straighten your back. Spread the knees from side to side so that they were on the width of the pelvis. Toes should remain together.

Step Two. Lean forward and lower your head to the floor, his hands drop along the sides, or put them forward.

Step three, the most crucial: relax completely.

Pose "baby"
Pose "baby"
The first few times when I was doing yoga laytovym one (and she has, as you probably know, a lot of varieties), keep asking, causes mild, condescending smile on the faces of the instructors: "Is this yoga? Here are all these "children pose" - it's not even gymnastics, stretching is not - well, just curl up and lie down. " But, as was explained to me later, the meaning of these seemingly basic postures and movements - in systemic. Each pose should flow like the other, previous change in a very smooth pace.

Eagle balance

Third asana, which can perform both at home and in the office, and even in the shower, unlike the first two, is in full growth. Eagle Pose - a great way to relieve stress from the shoulders and neck, which is especially important for anyone who works at a computer or performing tedious manual work.

Step One. Stand erect, hands along the lower body, legs together. Need to raise the right leg and entwine around her left. In this case the right thigh should be placed on top, and right foot - touching his left calf lift. In principle, the same thing you do when you sit in the chair and put your foot on the foot. And then "Spin" it for another one more time - that happens a lot of nerves or fatigue. However, in contrast to the "sedentary" option, which triggers the formation of spider veins and blood circulation, posture eagle is very useful for the feet. But that's not all: after you "turned" legs, do the same with her ​​hands.

Step Two. Pull forward two hands. Bend at the elbows, as if covering her face. Put your right elbow slightly bend over on the left hand. Obveyte right hand left, straighten your fingers and place your hands in front of him. As conceived by those who gave the names of yoga poses, this design of palms should resemble the beak of an eagle.

Step Three. Bend your left leg and lower body so that the fingers of the right leg touched the floor. Hold this position as long as possible, but without feeling stress. It is important to relax and at the same time keep the balance by concentrating on selected point ahead.

Eagle Pose strengthens leg muscles, tones the nerves and relaxes the joints. It helps with sciatica, rheumatism feet and hands, eliminates swelling and develops a sense of balance.

And another thing, perhaps the most important point: breathe during class. It is important to set the pace of breathing one - moderate, slow. Can assume to himself, or to include soft music to help observe the rhythm. Amazingly, a measured breath even helps keep the balance: "eagle" you prove it.   

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