5 simple and effective yoga exercises

Give yourself 15 minutes den.Govoryat that yoga works wonders with the mood and physical condition. With our schedule is difficult to find time for yourself, your shape and your health. But, fortunately, to spend hours in a yoga club or a week in the ashram do not have to.

5 very simple and effective asanas that are listed in this article require you to just 15 minutes a day, but you will definitely feel better.



Pose delfina



Stand in the bar on bent arms, placing your elbows directly under your shoulders and legs stretched straight back. Keep your hands on the ground, lift your hips up and back. Draw your tailbone toward the ceiling straight, relax your shoulders and move his head from the ears. Chest pull the hips. Hold for 10 breaths.

Warrior II



Stand with your feet wider than shoulder width. Expand your right foot out and the left - into 45 degrees. Bend the right knee so that the thigh was almost parallel to the floor. The left leg should be straight. Stretch your arms forward and back at shoulder height and look at the fingers of his right hand. As the drag or lift the hips. Hold for 10 deep breaths on both sides.

Treugolnik



Stand with your feet wider than shoulder width. Expand your right foot out and the left - into 45 degrees. Without bending your legs, lean to the right so low as you can, adjusting the depth of the spine tilt. Place your right hand under or above the knee and pull your left arm straight up. Expand the right hip forward and left - back. Look up to stretch his neck. Hold for 10 deep breaths on both sides.

Warrior III



Lunge right leg (knee, right leg bent, left leg straight). Lean forward so that the torso is parallel or nearly parallel to the floor. Simultaneously lift your left leg to the height of the hips, forming a straight line from your head to the tips of the toes. Join hands and place them in front of chest. Retractable stomach and looking at a point in the 10-15 cm in front of him. Hold for 10 deep breaths on both sides.

Pose golubya



Stand in the pose of "Dog muzzle down" (about the same as shown in the first picture, but on straight arms), pull the coccyx directly to the ceiling, and hands push the floor. Lift the right leg to the height of the hips, and then gently move it in a circular motion forward, bend your knee and dropped to the mat, without bending his left leg. Try to keep the right leg parallel to the front edge of the mat. Leaning over her, hands or having rested his forehead on the mat. Hold for 10 deep breaths on both sides.

Namaste.

via www.mindbodygreen.com/0-14591/5-basic-yoga-poses-to-make-you-feel-fantastic-in-15-minutes.html