Homework is becoming more and more popular every day. There are many reasons for this: there is no need to go somewhere, a cozy homely atmosphere, you can start classes in the morning or evening in your free time from household chores or work. You can adjust the intensity and frequency yourself. Try different complexes to choose the one you like, train in your usual clothes - suitable, comfortable.

• What are the advantages and disadvantages of exercising at home
• where to start - first steps
• practice rules
• types of yoga - how to choose

At first, honing each asana, you can not be embarrassed by awkward movements, focusing on your feelings, observing how the body reacts to a particular load.
Yoga at home is also good because you have the opportunity to work at a pace that is comfortable for you, without comparing yourself with other members of the group.
Of the disadvantages of studying at home, it is worth noting that it takes great willpower, self-discipline to start and not abandon classes, maintain high motivation, and the desire to practice according to the schedule you yourself have compiled. And this is not for everyone.

How and where to start learning.

For beginners at home on their own, quite often there are a lot of questions: how to start doing yoga at home from scratch? What is required for a full-fledged lesson? What clothes to choose for practice? What is the best time to exercise?

There are many answers to all these questions in the specialized literature, which can be found not only in printed form, but also in electronic form. These are training videos, articles, books, and many other sources, which are quite enough to find answers to your questions.
Some answers are given in this article, which is intended for those who have never tried it before, and now wondered: how to start doing yoga?
So, you have decided that you will not study with a teacher and a group, but at home or in nature on your own. What is needed for this?

Not much at all:

• great desire,
• iron patience,
• self-organization,
• comfortable clothes,
• the assurance that no one will disturb you during class.

1. First, choose a place where yoga classes will take place. It can be a loggia, a balcony, a veranda, a terrace, a separate room or part of a room, a garden or a square - in a word, a place where you will feel comfortable and calm. It is very important that the place you choose is convenient for classes and does not cause negative emotions.
2. If this happens in the fresh air, then you should not be distracted by extraneous sounds, people passing by, or the noise of cars.
3. When exercising indoors, you should not be distracted by unfinished business, household conversations, pets, or a working TV. Nothing should distract from the main component of the classes - your own feelings, immersion in yourself.
4. Before starting the practice, it is recommended to take a shower. Yoga produces certain changes in blood circulation, which is its healing property, so a shower, hygiene procedures should be carried out before practice.
5. It is also good to drink some warm milk with honey, a ginger drink. You should not drink much, 15 minutes before the start of classes.

These techniques will allow the body to get a greater effect from training.
It is important that there are no drafts, you should be warm during classes. Freezing is unacceptable. Muscles and ligaments cease to be elastic, they are less susceptible to heating. This leads to sprains and injuries.
Peace and quiet during classes are also of paramount importance. It is unacceptable to talk, be distracted by extraneous actions and sounds, interrupt the lesson. If light distracts, use a blindfold, sound - earplugs will help.
Before starting the first lesson, review the selected complex several times, try to remember the sequence, pay attention to safety precautions, the features of performing one or another asana, transitions from the previous to the next.

When you start the lesson, this will allow you to pay more attention to the correctness of the exercises, to focus on your feelings.
The first lesson should be introductory. Choose a complex with an emphasis on breathing techniques. This will prepare the body for stress. You should start with the simplest poses that you can do. Having worked out the first elementary poses, you should slowly begin to complicate the complex.
Do not perform asanas, if you feel discomfort, pain - go to simpler ones. Over time, the body will get stronger, the ligaments and muscles will get used to the load, become elastic. It will no longer be difficult for you to do what seemed unbearable, which caused inconvenience during execution.
Concentrate your attention on breathing, correct execution. Watch your posture. Master everything gradually, complicating imperceptibly for your body. Increase the execution time, the duration of being in the asana.
The basic component of the classes is asanas that do not require special skills and efforts. Proceed gradually to the development of more complex ones. By adding them to your complex, you should not overwork the body. Everything should happen harmoniously, smoothly.
For classes you will need a special yoga mat that will not slip on the floor or floor covering. This is very important in order to prevent injury. But special non-slip yoga mats are quite expensive. Therefore, if the floor is not slippery, then at first you can do without a rug. A bedspread, any rug, an occupation on which will be comfortable and convenient, will do.
Clothing should be comfortable, not restricting movement, preferably made from natural fabrics that have good absorbent properties. It can be sportswear made from special fabrics that allow air to pass through and remove moisture from the body. In kundalini yoga, it is practiced to wear white clothes and a headdress.
The main requirement for the clothes in which you will practice is comfort, hygiene, and everything else is secondary.

When is the best time to practice yoga at home? There is no definite answer to this question. If you need to recharge your batteries for the whole day, then you should do asanas in the morning. If you feel the need to exercise during the day - exercise for health. This is an excellent tool to replenish energy reserves, restore the emotional background, improve the overall mood of the body as a whole. Evening classes are the best way to remove the fatigue accumulated during the day, relax, give new strength to communicate with friends and relatives. A relaxing complex, performed just before bedtime, will contribute to a full, healthy rest.

If you have the opportunity and desire to practice several times a day - that's great! Practice as many times as you want, reducing the training time so that you don’t feel the general overwork from performing the complexes.

You should not start if you have a temperature, you are very tired physically, you just returned from the gym, you drank alcohol, you are in a strong emotional arousal, you visited a bath or sauna shortly before yoga, chronic diseases worsened immediately after eating. Women should not start practicing during the first two days of menstruation. Before going to bed, you can only perform special relaxing complexes.

First results.

Starting a regular practice, imperceptibly for yourself, you will feel a surge of strength that you do not get tired as quickly as before. It takes less time to get enough sleep, and the quality of sleep itself has improved significantly. The body becomes toned and elastic. Bad thoughts almost never come to mind. Increasingly, positivity is becoming the norm. You no longer get sick so often, not only feeling unwell, but also exacerbations of chronic diseases occur less and less. Such results are guaranteed to everyone who practices seriously and, what is very important, regularly.

Which type of yoga from a huge number of varieties to prefer is up to you. The most common are hatha yoga, kundalini, ashtanga vinyasa and Iyengar.
Hatha yoga.
Almost all varieties originate from this species. The main elements of hatha yoga are asanas (postures), pranayama (breathing), relaxation and meditation. Its goal is to achieve peace of mind and balance between the outside world, your own body and spirit.
Hatha yoga is very suitable for beginners as it focuses on developing flexibility, strengthening the muscles and elasticity of the joints. All this is simply necessary at the initial stage of yoga practice. Stretching exercises, static postures and their smooth change give a positive healing effect. This variety does not pay much attention to breathing practices and meditation, since they are present in each asana in the right amount for both beginners and long-term practitioners.

Kundalini yoga.

This direction focuses on the nervous and endocrine systems, awakens dormant energy and creativity in a person, develops observation, allows you to learn to control your feelings and be in harmony with yourself and with the outside world. A special place in kundalini yoga is given to meditation, which completes each class. Relaxation and meditation allow you to achieve inner peace, positive energy, clarity and purification of consciousness. If this is your goal - help with this.

Ashtanga Vinyasa Yoga.

This type is suitable only for those who have good physical fitness and can endure serious physical exertion. Dynamic and more reminiscent of aerobics, ashtanga vinyasa yoga practices exercises at a high pace, in a certain sequence and breathing rhythm. During the lesson, the body is very warm, along with sweat, slags and toxins leave the body, the mind is enlightened and calmed down.

Iyengar yoga.

Iyengar yoga is ideal for beginners and those with a sedentary lifestyle, the elderly and those with limited mobility.
It emphasizes the correct performance of the asana, its duration, a smooth transition from one type of exercise to another, slow performance from the simplest postures and a gradual transition to more complex ones.
With regular practice, strength, flexibility develop, the body becomes more symmetrical, mental balance is restored.
Whichever of the varieties, types and subspecies of yoga you practice, if the practice is regular and performed efficiently, the result will not be long in coming.

From beginner to guru.

For those who decide to do self-practice at home, the Salutation to the Sun complex, or as it is also called Surya Namaskar, is ideal.
The complex consists of twelve successively changing asanas, which continuously replace each other. With a consistent transition from asana to asana, all parts of the body and even your consciousness are gradually worked out. The correct rhythm of breathing is observed throughout the execution. Despite its apparent simplicity, the complex is extremely effective for both beginners and those who have been practicing for a long time.
Mastering simple complexes and strengthening the body and spirit, do not forget about the complexity of the complex, mastering new postures, practicing proper breathing, relaxation and meditation. Only by constantly learning something new, complicating your practice, training endurance and endurance, increasing the time of delay in asana, the result you expect is achieved.
And finally, one of the most basic rules in the practice of yoga: to consider yourself a real yogi, you should grow and improve physically, spiritually and emotionally. Only in this case comes the complete harmony of you and the world around you.

I advise you to watch a series of yoga video lessons for beginners:

Read more:

If you have already decided to start your path to a harmonious existence with yourself and in the world around you, lead a healthy lifestyle and realize your own potential by doing yoga, this article is for you.

You already know how to choose the right one, find your teacher, pick up accessories and purchase a uniform for classes. Now it's time to talk about some of the nuances and rules that you may not know about yet, but which every beginner needs to remember in order not to make annoying mistakes. So how do you get started with yoga?

How to start doing yoga?

Before you lay out the mat for the first time, remember: yoga is not fitness, here you will not have to go beyond your limits, compete with like-minded people in the mastery of postures and otherwise prove your physical viability.

If after training your muscles hurt a lot, it means that you have chosen the wrong level of load. But in no way is it that spiritual practices involve violence against oneself in order to gain enlightenment. The first step, with the realization of which one should begin a journey into the world of yoga, contains the concept of "Ahimsa", i.e. nonviolence. This means that yoga, in particular, prescribes to practice carefully in relation to one's own body and spirit. Therefore, practicing to the point of exhaustion is contrary to the very essence of this ancient Indian cultivation system.

What can be said about vegetarianism?

Vegetarianism is without a doubt the most preferred diet for yoga practitioners. From time immemorial, India, where spiritual practices originated several millennia ago, has been a country of vegetarians.

Vegetarianism is a bright way of not killing living beings

According to the Vedic tradition, the life of any creature is sacred, so the unjustified killing of an animal is a violation of Divine laws. However, another fact can be cited in favor of vegetarianism, which, perhaps, will become a much more serious argument for beginners in the issue of refusing animal food.

The fact is that people who prefer plant-based nutrition have more flexible and mobile joints, which helps them to be more successful. However, this does not mean at all that you should become a staunch vegetarian overnight.

If you still decide to take this path, change your diet gradually and try to hear your body - how does it react to such transformations? As the practice is refined and developed, your body itself will refuse inappropriate nutrition. And not only from animal products, but also from food containing preservatives, aggressive food additives and other harmful substances.

Becoming a vegetarian, make sure that your diet is balanced: contains the required amount of proteins, fats, carbohydrates, macro, micro elements and vitamins. Since in some cases irrational vegetarianism can bring even more harm to the body than meat-eating.

Before class

• It's best to exercise on an empty stomach, so don't snack right before class. 2-4 hours before practice, you can have a full meal. Then only water is allowed to drink. However, if you are very hungry, eat 1-2 fruits or natural yogurt.
• You can drink non-carbonated water before and after classes, during practice it is undesirable. However, it all depends on the specifics of the classes. For example, it is simply necessary to take a bottle of water with you, and students drink it before relaxation. Therefore, check this question with the instructor.
• Between the practice of yoga and massage, active sports, sauna and solarium should be at least 4-5 hours. Ideally, these procedures are generally better not to be carried out on the day of classes.
• In many yoga centers, pre-registration is required. Therefore, if you are forced to miss a lesson, inform the administrator in advance by phone.
• Please arrive 10-15 minutes before class starts. This is usually enough time to change and get ready for the practice. If you are late, check with the administrator to see if you can join the practitioners at the moment, or if you need to wait until the introductory part ends.
• Keep the yoga center clean and tidy, bring a change of shoes with you, do not make noise.
• If you are not feeling well or feel tired inside, let your teacher know before class. With elevated temperature or exacerbation of a chronic disease, it is recommended to postpone the practice.
• Be sure to remove your jewelry and accessories before class. They can not only cause injury, but also interfere with the free flow of energy in the body.
• Yoga is practiced barefoot, this makes the practice more relaxed, so carefully monitor your personal hygiene. It is especially recommended for beginners to stand under a warm shower for several minutes before practice to warm up the ligaments and muscles. Don't use perfume!

During class

After class

• After the class is over, be sure to put all the equipment in a designated place so as not to cause inconvenience to the next group of students.
• If you have any questions after practice, feel free to discuss them with the instructor.
• Many yoga centers have relaxation rooms and tea rooms where you can have a cup of herbal tea. It will be the best gift for your body. Do not overload the body with food - before the first meal after class, about 2 hours should pass.
• Should I shower after class or not? You must decide this question for yourself. Canonical yoga texts advise experienced practitioners not to take bath immediately after class. The fact is that water tends to remove the state in which a person was before contact with it. Therefore, if you feel energetic fullness and feel harmonious, wait a little while taking a shower. Unless, of course, you have a business meeting and you do not feel that you need water procedures. However, there is a general rule - do not take a cold or contrast shower, since the body is very sensitive at this moment, you should not expose it to such stress.

Every year, such a mystical occupation as yoga is gaining more and more fans around the world. In addition to the fact that this is a great way to maintain a figure and develop flexibility, it will also teach a person spiritual unity with himself, help to achieve absolute harmony. Now yoga classes have become a symbol of prestige, one of the fashion trends. However, it is not at all difficult to start classes and you can easily achieve results at home.

Yes, at first it can be difficult, because many questions arise. However, very soon you will begin to comprehend the basics of this art, and this article will help answer the question: what is needed in order to do yoga.

How to start studying yoga and the first classes

Everyone has heard the word yoga at least once in their life. It doesn't matter where the desire to do it came from, the main thing is that it came. That is why it is best to start mastering it right away. However, if you decide to do it yourself, then the question arises where to start.

It must be understood that, in addition to the fact that yoga is gymnastics filled with exercises of varying degrees of complexity, it also carries a deep philosophical meaning, healing a person not only on the physical plane, but also on the spiritual one. In fact, over time, yoga becomes a kind of life path that the seeker of enlightenment is ready to go through. This requires an unusually serious approach, significant restrictions and a fairly long time period.

To start practicing correctly, you need to find the most suitable type of yoga for yourself. Find a few simple asanas from each and feel your inner feelings, they will tell you what is more necessary for the body. Also find the most appropriate clothing that would be very comfortable.

The best time to practice yoga at home

An unequivocal answer to this question has not yet been found. It all depends on what you need: energy or calm.

If you want a positive charge of energy for the whole day, then perform the selected asanas during the morning. You can also do it during the day if you feel like it. Such exercises will help restore the emotional background and improve the mood in general, as well as give the necessary energy.

Performed in the evening, a relaxing complex, just before rest, will be an excellent help for a long healthy sleep, as well as easily relieve the fatigue accumulated during the day and help to relax from the bustle of megacities.

In fact, if you feel like doing yoga at any time of the day, even if it happens several times, then don't ignore it. Just reduce the time of classes and the number of asanas so as not to overwork.

However, you should absolutely not start classes if you feel unusually tired, in a state of arousal, or if you are sick. The first two days of your period should also be a time of no activity other than relaxing before bed.

Choosing the right place to practice yoga at home

First of all, decide whether you want to do gymnastics at home or in nature. Each of these areas has its pros and cons. If you have decided, then start choosing a suitable place for yourself according to the following parameters:

All this will help to achieve a state of peace, which is so necessary for yoga.

How often should beginners practice yoga?

Starting to practice yoga, you must immediately set yourself the goal of eventually making it your almost unconscious habit. That is why it is necessary to conduct constant systematic training.

However, for those who have just begun to comprehend this type of gymnastics in order to get real support and benefits for the body, the optimal number of weekly workouts will be four. 2 workouts per week is the so-called critical minimum, which is suitable only for those who have absolutely no time. However, in this mode, any results will have to wait a very long time.

If you can allocate only an hour a week for training, then it is useless to take up the development of yoga, because such classes in themselves cannot be called a practice. Of course, after a few years, some improvements will be noticeable, but they will be very unstable. At the same time, you will not be able to make asanas familiar to your body and perform them correctly.

However, for those who are full of enthusiasm and free time, the number of workouts can be increased to six. Whenever you exercise, always leave at least one day for rest. If you have chosen this pace of training for yourself, then be sure to dilute the exercises with meditations, kriyas and mantras.

Do I need food and water treatments for yoga?

First of all, we need to talk about the mode of drinking water. It is she who is the source of life and is necessary for the normal functioning of the body. There are some rules that it is advisable to follow if you want to have a normally functioning body during classes.

If you practice yoga in the morning, then be sure to drink a glass of water in front of it, but it is better to forget about it during evening classes. However, it all depends on different practices. For example, kundalini yoga allows you to drink water in small sips even during classes, but this is the exception rather than the rule. Just remember a little tip: during dynamic practices, by no means drink water during the workout itself.

The last water intake before exercise should be about half an hour before and after exercise. In itself, yoga is aimed at warming up the body. It is this that can be easily prevented by drinking cold water, which simply narrows the blood vessels and cools the body.

Food is also very strongly related to this practice. In addition to the fact that classes must be carried out on an empty stomach, which undoubtedly speaks of the benefits of morning classes, many exceptions will also have to be made in food.

Yogis are vegetarians, if you really want to know yourself, you will have to apply this practice by giving up meat. Of course, this is not a prerequisite, without which yoga classes are impossible, but such nutrition will positively affect the body.

1. Don't eat before bed;
2. It is better to stop consuming large amounts of sugar and salt;
3. Alcohol is an enemy best avoided;
4. Increase your intake of fresh vegetables and fruits.

Here the world of spices opens up for you, they will help to give the food a unique taste and at the same time give the body visible benefits. Indian spices have long helped yogis in understanding themselves.

However, be sure to remember that you should not eat immediately before doing the exercises. After eating, at least a couple of hours should pass before he is cleared of all that is superfluous.

You can't do without water procedures during yoga classes. It is with a clean body that any lesson should begin, so be sure to wash yourself before starting asanas. It is best to take a cold shower, and if possible, even swim in a spring or pond. After that, do not dry off. Air drying is a great way to harden the body. After the end of classes, it is better to avoid an immediate shower.

Contraindications for yoga

Yoga classes are undoubtedly very useful for any organism. However, as in any other sport, there are some contraindications that must be observed.

• temperature above 37 degrees;
• after other sports activities;
• after taking any alcohol;
• after an exacerbation of a chronic disease;
• immediately after any meal;
• a few hours after bath procedures or massage;
• in the first couple of days of menstruation.

As you can see, the list of contraindications is small and almost all of them fall on those moments in time when it would never occur to anyone to do any exercises.

We bring to your attention a video lesson with asanas for beginners:

If you use all the little tips that were offered in this article, then soon you will be able to begin to comprehend such a complex art as yoga. It does not require the use of any supernatural abilities or expensive devices, the main thing is to set yourself up to comprehend the inner world.

In contact with

Everyone has heard the word “yoga” at least once in their life. But will everyone be able to explain in an accessible way what it is? Yoga is an amazing practice that came to the world from mysterious India, bringing health to the body and soul of a person. Yoga will teach you how to breathe and relax properly, put your blood pressure in order, and help you forget about insomnia.

If we talk about yoga in the full sense of the word, then this is a special way of life that helps to achieve enlightenment. This is the oldest philosophical doctrine about the essence of human life.

Anyone who decides to seriously engage in yoga should be aware that life according to the new canons will require a lot of time for this serious hobby, it will be necessary to give up some of the benefits of civilization.

Yoga will make you rethink your life principles and habits. It will demand an immediate rejection of everything harmful and bad. A person must instill in himself control over his feelings, acquire mental and physical balance. Independence from one's feelings, the ability to meditate and fully concentrate one's attention lead to the achievement of the perfection of the human soul.

If, however, yoga is perceived as a set of asanas (special postures), then it will become just gymnastics, nothing more. But it will not bring the desired effect. In this case, yoga is a complex of various exercises to improve health, normalize the work of individual organs, and form a perfect figure.

How did it appear?

The history of yoga is long and rich. Even on Indian seals dating back to the II-III centuries BC. e., there are images of figures in poses of yogic meditation. Such a concept is found in the "Rig Veda" - in the ancient Upanishad, which scientists attribute to the tenth century BC. e. The basic concept of yoga is set forth in the "middle" Upanishads of the 6th century BC. e. These are the Mahabharata, the Bhagavad Gita and the Yoga Sutra.

The earliest school was called "Raja Yoga". It is also called "Mind Control Yoga". The Yoga Sutra defines Ashtanga Yoga, the eight limbs of Raja Yoga.

These steps are divided into two main parts:

• the four lower steps are Hatha Yoga;
• the four higher steps are actually "Raja Yoga".

It is Hatha Yoga, which is focused on cleansing the body and mind of a person, increasing vital energy, that has become widespread in the world.

The benefits of yoga

The beneficial effects of yoga on health can be fully felt by any person who regularly devotes several hours to it every week. Even two months is enough to feel positive changes. Exercise helps to forget about chronic pain in all sections of the spine. Most of the asanas are aimed specifically at maintaining its proper functioning.

Practice heals all body systems: cardiovascular, digestive, endocrine, etc. When performing asanas, all internal organs responsible for the normal functioning of the body are massaged. Regular yoga classes make the body flexible and plastic. Correction of incorrect posture eliminates the causes of pain in the joints, makes the gait more graceful and smooth.

Meditation in asanas increases the ability of the immune system to resist disease, reduces the risk of heart disease. Yoga classes fill a person with vital energy, help to gain self-confidence, make a person calmer and less prone to stress than usual.

Are there any contraindications?

Yoga can be practiced by anyone. But, like any gymnastics, yoga classes have their contraindications. Without consulting a doctor, you should not start performing asanas with:

• mental disorders, especially schizophrenia;
• the presence of inguinal hernias;
• high arterial or intracranial pressure;
• heart disease, especially after a heart attack;
• any exacerbations of diseases of internal organs;
• in the first year after a stroke;
• joint diseases, spinal injuries;
• oncology;
• immediately after any operation;
• colds or flu, as well as any increase in body temperature;
• for women, classes are unacceptable during critical days, as well as during pregnancy periods of more than 3 months.

Yoga classes should be interrupted if health worsens after training. In such cases, medical advice is needed.

Rules for beginners

Before you start practicing, you need to learn a few main points that will help you practice yoga for the benefit of the body and mind:

1. Since yoga classes require systematic.
2. It is necessary to immediately determine the time of classes. It is believed that every morning you need to set aside a couple of hours for yoga. At this time, the body is more flexible, and asanas are easier to perform.
3. If the work day is too busy, then it is better to set aside at least 15 minutes each day than then try to catch up in one day.
4. It is necessary to deal with an empty stomach or a few hours after eating.
5. Perform exercises on any non-slippery rug or floor.
6. Classes are held barefoot.
7. Practice requires complete silence and concentration, so all external sound sources must be turned off.
8. Performing the exercise, you need to concentrate on the body, and, at the same time, completely relax. Asanas should be performed slowly and very smoothly, feeling each inhalation and each exhalation. Only by correct breathing can you completely relax the body and calm the mind. This is the essence of yoga practice.

What can't be done?

Yoga has always been considered a fairly calm, safe activity that will only help you cope with constant stress, improve your figure and strengthen your immune system. All this is so. But at the same time, you need to correctly, concentratedly and smoothly perform each exercise. It is necessary to take care of the spine when performing asanas, one should not allow discomfort or even pain in its area.

If such sensations appear, then it is better not to do such exercises. You need to consult a trainer or a doctor. It is impossible to force the development of complex movements and asanas. Stretching is possible. In the event of pain in the knees when performing such poses as the lotus, special attention should be paid to the smoothness and correctness of movements. And then the injury can be avoided.

Initial asanas (exercises)

You can start the first asanas even without an instructor. They will only bring benefits, even if their implementation is not entirely accurate or correct. But these simple asanas will prepare you for a better understanding of your body, give you a direction for development. There is no need to rush. You just need to tune in to the sensations of your body.

The easiest exercises for beginners:

Get straight. To relax. With the right hand we help to put the heel of the right foot on the inner part of the thigh of the left lower limb.

We spread our arms to the sides, bring them together with our palms at chest level. When inhaling, raise your hands as high as possible. We hold the position.

We take our hands back, opening the chest. Then you can change the leg if you wish. Move slowly.

This asana will give a graceful posture and strengthen the spinal column. It is quite possible to do it at the very beginning of yoga classes, it will allow the body to tune in the right way.

Child

Slowly lean forward, lower your buttocks onto your heels. The stomach should lie on the hips, touch the floor with your head and stretch your arms forward.

Hold this position, relax and keep calm breathing. Spend 5-7 breath cycles. Next, raise your body and return to the starting position.

This asana will gently relax the tight muscles of the back, relieve tension from the neck.

Downward facing dog pose

Place your hands under your shoulders, spread your fingers wide, press your palms to the floor. Feet stand hip-width apart, parallel to each other. Curl your toes and push your hips up as you rise from your knees.

Relax your neck. Hands remain in place, and try to put your heels on the floor without lifting your toes from it.

Watch your fingers and palms, they should rest against the mat and not move. The weight should be evenly distributed between the palms and feet.

In this case, the back should not be rounded, you need to stretch the spine. Start transferring the load to your hands, as if you are trying to move the floor while inhaling, and as you exhale, try to put your heels on the floor. This asana will make the legs slender and relieve tension from the shoulder girdle and back.

Stork

We stand shoulder-width apart, bend over, rest our hands first on the hips, then on the knees. Bend your knees and stretch your lower back even more. Continue to bend your knees until you can step on your palms with your feet.

The heel should be placed between the middle and index fingers, and the toes should be on top of the wrists. We take our elbows to the sides (if flexibility allows). We press the chin to the chest as much as possible, we collect the shoulder blades together.

We reach the knees, reduce the shoulder blades as much as possible. Then you need to push off from your feet and stretch your back. This should allow the back of the body to be stretched as much as possible.

The development of this pose is Kundalasana, in which the legs are initially placed slightly wider than the shoulders, and at the end point, the shoulders are wound behind the legs (as shown in the picture). This asana will give flexibility to the legs and increase the tone of the body.

Onion

Lie on your stomach, stretch your arms along the body. Spread your legs a little to the sides, you do not need to close them. Bend your knees and wrap your hands around your ankles on the inside.

Slowly raise your head and upper body. Try to lift your hips off the floor, stretching out like a bow. Hold for 7-10 breaths and return to the starting position.

This asana will make the back straight, arms slender, strengthen the abdominal muscles.

Conclusion

When practicing yoga, remember - do everything slowly, thoughtfully. Feel your every move, enjoy it. And don't forget about your thoughts - use yoga time to relax, take your mind off problems and make yourself a little better than yesterday. Good luck to you!

Test. Guess the asana from the picture

Yoga classes give strength, energy and make the body toned. Can you guess which asana is behind the photo? Write your results in the comments.

Fitness trainer, group exercise instructor, nutritionist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.