Pose for yoga: titles, description, exercises for beginners

The modern rhythm of life does not always provide an opportunity to remove tension from the muscles of the body in time, which eventually leads to constant stress, physical discomfort or various ailments. To avoid this, a person tries to find at least a little time to play sports or do any physical exercises. But this does not suit everyone. Many are just lazy, someone does not allow health. And in this case, doing yoga will become simply irreplaceable in life. After all, with the help of yoga you can relax, calm down and improve your physical and moral state.

There are many poses in yoga, but we will cite as an example only a small part that contribute to getting rid of stress after a hard day.

Benefit from practicing yoga

Yoga classes will not only help to strengthen health, but also will help you find peace of mind and calmness. If you observe all the necessary safety measures when performing asanas, you can soon see the positive impact of these exercises on the spine, heart, blood, digestive system and the functioning of the whole organism. Yoga promotes flexibility and dexterity, helps to get rid of joint pain. It has established itself as an effective remedy for depression.

An important fact in favor of yoga will be the fight against excess kilograms.

Yoga classes for beginners

The first yoga poses that are allowed to perform without a coach, without fear of harming one's health:

• The position of the tree: on inhalation, we lift our arms up and stretch them out, pushing our heels into the floor with force, and putting our hands behind our heads. This helps to strengthen the muscles of the back and beautiful posture.
• Pose of the child: we lower the hips on the heels and stretch the arms forward. This will relax the muscles of the back and neck.
• Stork's posture: raise your arms up and tilt the body as you exhale, which will help make your legs elastic and give tone to the whole body.
• Pose of onion: take yourself by the ankles, and on the exhalation simultaneously raise your hips and shoulders. This will help to make the abdominal muscles strong.

For each exercise is given no more than a quarter of an hour, but during this time you can have time to regain composure and improve your physical fitness.

For those who have just started practicing yoga, you can recommend the book "The Encyclopedia of Tibetan Yoga" - the names of the poses and the step-by-step pictures for the exercises are presented in this collection is very accessible.

Basic posture for beginners

The dog's posture in yoga is considered basic, i.e. the simplest. It includes two asanas: a dog snouting down and snouting upwards. These exercises are performed in a bunch and flow into one another.

The first part of this position is as follows: you need to stand on all fours and place the palms and knees at the width of the shoulders. The fingers of the hands are straight, and the elbows are straight. The back should be relaxed, and the body at the same time resembles a "table". We take a deep breath, and on exhalation we raise our knees, straightening our legs, and rolling on the foot. As a result, the legs should be straightened, the feet and palms are located at the bottom, the back is straight, and the head is tilted down. Now the person becomes a hill, leaning on the limbs, and the buttocks are located at the top. You need to focus on the limbs, bend your back and tilt your head so that you feel the tension in the muscles of your neck. We stop in this position for eight full exhalations, and at the end we bend our knees and fall on all fours, smoothly flowing into the second part of this position.

The second part of the asana the dog's pose is performed in this way: on exhalation we smoothly roll forward, distributing the weight first on the hands, at this moment we lower the hips and lift the head and trunk above the floor. As a result, the legs should be straightened and located parallel to the floor, and the arms - straightened and in a position perpendicular to the floor. The head is raised, and the gaze is straight. We arch in the back so that the tension in the lower back is felt, and we remain in this position for a total of eight expirations. This position helps to stretch the spine well.

This posture for yoga is safe during pregnancy. The only clarification: in this pose, the pregnant woman should not be more than thirty seconds.

Effectiveness of the simhasana posture

This pose is focused on the occupation of a healthy person who is familiar with safety rules. Begin to master this position better together with the instructor.

From the side of the lion pose may seem ridiculous, but its effectiveness and therapeutic effect is proved in practice. It helps strengthen the tonsils and is good prevention against colds. This position is very effective for strengthening the facial muscles.

The lion's posture is sitting, the chin is lowered down, pressing against the neck, we lower the shoulders. We take a deep breath and straighten out the most strenuous hands, folding them on your knees. At this moment we turn our eyes to the bridge of the nose and stick out the tongue. The neck and throat should be strained. In this position, you should stay as long as you have enough strength. Then we breathe in and relax. It is recommended to repeat this exercise several times.

Yoga: lotus posture

It is important to remember that with inept self-practice, irregular occupations, or non-observance of instructions, these poses can be useless or even harmful to the body.

This pose for yoga is the best for meditation. This is due to the fact that crossed legs create a so-called lock, and block the access of energy to the upper body. In order to adopt this position, it is necessary to develop hip joints.

To accept such an asana, it is necessary to sit up straight and pull up the spine. One leg is bent at the knee joint, we take the foot with the hand and put it on the thigh with the foot up. Then do the same procedure with the second leg. The back, head and neck are held exactly. The amount of time allotted for such an exercise is unlimited. It is important to remember that for the effective, and most importantly, safe implementation of this position, it takes time and stretching of the hip joints.

The lotus position helps calm the central nervous system, helps restore the strength of the exhausted body, strengthens the back muscles.

Yoga: Pose of a Dove

Like other asanas, you need to do it with care, so as not to harm your health. This pose for yoga is among the most spectacular.

To do this, you need to sit on the floor and straighten your legs in front of you. Next, bend the knee joint so that the foot reaches the groin area, and the knee cap of the right foot comes into contact with the floor. At this time, the straightened left leg is retracted, but the front part touches the floor. We bend over, putting our hands on the lower back, and we are in a fixed position for a little time. Then you need to put your hands on the floor, and the left leg to bend at the knee joint and touch her head. We embrace the raised leg with our hands and remain in this position for a while. We accept the starting position.

This posture for yoga is very effective in dealing with problems in the genitourinary system, it has a significant effect on the pancreas, thyroid and sex glands.

The influence of yoga on man

It has long been no secret that yoga takes a leading place in the life of modern man. Of course, some classify yoga as a kind of fitness, not taking into account its positive effect on the body. About yoga they write everywhere - in magazines, in newspapers, on the Internet, they show on television, etc. Scientists have established that yoga has a beneficial effect on the treatment of depression, diabetes, epilepsy. Promotes normalization of pressure and raises the mood.

During yoga exercises joints are developed, the heart and respiratory system are trained. The regimen of the day is normalized, sleep improves and pain in women during menstruation decreases.

Contraindications for yoga

This type of exercise is not available for everyone. Yoga can be started only after consultation with a doctor.

It is forbidden to practice yoga in the following cases:

• The presence of mental abnormalities (all but depression);
• With diseases of internal organs;
• inguinal hernia;
• If there is an increased pressure or vegetovascular dystonia;
• With heart problems;
• With blood disease;
• During a cold;
• During pregnancy (the term is higher than the third month and after childbirth for three months);
• During menstruation.