Exercise "butterfly", exercise "reverse butterfly"

Recently, more and more people are watching their physical health. Fitness, yoga, various sports became very popular. And this, no doubt, is correct. Supporting the body in excellent physical form, a person can perform much more planned cases and, accordingly, lead a more productive way of life.

Benefit from practicing yoga

Make the body more flexible, hardy and slim, and the internal organs to adjust to the correct work will help yoga. Complex exercises, which will be performed for half an hour daily, very quickly lead the entire body in order. In addition, yoga exercises help calm the nervous system, coping with stress.

For example, the "butterfly" is an exercise aimed not only at stretching and strengthening the muscles of the thigh, but helping to form a correct posture.

Benefits for Women's Health

Asanas of yoga, strengthening the muscles of the legs, back and small pelvis, are very useful for women's health. Stretch the muscles, helping them to become stronger, more elastic, relieve stress will help yoga. A set of exercises designed for the muscles of the legs helps to relieve pain during PMS.

So, the exercise "butterfly" helps not only to make the leg muscles more elastic, but also helps to improve blood supply in the pelvic organs. Regular exercise of this exercise in conjunction with other yoga asanas makes the female body healthier, and the girl herself - more attractive and desirable in the eyes of men.

Exercise "butterfly" for the feet is of enormous importance. Since during the exercise, the leg muscles not only stretch, but also train, which makes the entire thigh area more tightened.

In addition, the back muscles are trained . The correct posture is formed, due to the alternation of the load with the stretching of the muscles of the entire spine, at the moment when the back is extended and the head is lowered down.

"Butterfly"

"Butterfly" - an exercise for the implementation of which does not require much time and a certain skill. It is very easy and simple, but the effect from it is simply excellent, and the sensations during execution are also very pleasant.

To perform this exercise, no additional devices will be required, only a yoga mat. In yoga, it is very important to properly perform all the asanas in order to get the result from the lessons. Let's study in detail how to properly perform this exercise.

First, we sit on the mat and stretch our legs in front of us. Then alternately we select to ourselves first the left, then the right leg - so that the knees are directed in different directions, and the feet look at each other.

Next, we connect the feet, push them to ourselves, as far as possible. During the first performance of this asana, the knees can be slightly raised from the floor. Then, in the practice, when the leg muscles become more elastic, the knees themselves can be placed on the floor, without your help.

The back should be straight. After the legs have settled in the correct position, the spine needs to be straightened, slightly to be pulled upwards. Now you need to wrap your feet with both hands. The back is straight, the head is slightly down.

Further on inhaling, we lift our knees from the floor, hold in this position a couple of seconds. Then we exhale and lower our knees back to the floor. Again, we linger in this position for a couple of seconds.

Now slightly complicate the implementation and on each exhalation, make a slight slope forward. The back remains straight during the exercise.

At each slope we fix below for a couple of seconds, and on inhalation we gradually rise back.

You can perform this asan any time you want in one lesson. It all depends on your desire and condition.

"Reverse butterfly"

Exercise "reverse butterfly" is performed according to the same scheme. It is necessary to take the starting position again, sitting on the floor. We put the feet together. We keep our back straight. Head slightly down.

On exhalation we lean forward. Hands stretch out in front of you. We are drawing our backs and hands forward. We fix in this position for a couple of seconds. Then we inhale our knees and hold them for a few seconds. On exhalation we lower our knees to the floor.

In general, it is recommended to do twenty or thirty repetitions per one lesson. But it all depends on your sensations and physical fitness. If it is difficult to perform such an amount at first, you can do less, then gradually add the load. Any asana that you perform should bring only joy and pleasant sensations.

For men's health

For the health of men, "butterfly" - the exercise is simply irreplaceable, as it normalizes the proper circulation in the pelvic organs, which is very important for the proper functioning of the reproductive system. The problem of poor blood supply is very important in modern life, as most of the time men spend in a sitting position, which causes stagnation in the hip area.

Tips for performing asanas

The only thing that is worth remembering when performing any asana yoga - all exercises should deliver only pleasant sensations. If there is discomfort, then you are doing something wrong.

Perform all asanas in a calm mood, leave enough time for them not to rush anywhere and do everything calmly.

Asanas of yoga help not only to make the body more flexible, slim and hardy. Due to their regular implementation, in combination with the right breathing exercises, all organs and tissues are stimulated and updated, starting to work properly.

In addition, doing exercises in the morning, you will be charged with energy and peace of mind for the whole day.