The complex asanas to improve self-esteem. Bashny.Net

Do you want to increase self-esteem? Practice a specially selected set of asanas Iyengar method.
"Be confident" - the motto of our present time. And indeed, determination and self-confidence are essential for the realization of creative potential in all spheres of life. And how to be doubters, those who are not born "a knight without fear and reproach"? Stay in the shade of a lifetime and bury the talents in the ground?

Yoga - this is an excellent way to improve self-esteem, with the proviso that the asanas are chosen wisely and practice, there are clearly defined intention. And self-confidence occurs naturally as a result of regular training and inspiration.

The complex includes standing poses, balances, inversions, and deflections. The practice of asanas as Adho Mukha Shvanasana (Pose Dog muzzle down), Virabhadrasana III (Pose Hero III) and Prazarita Padottanasana (Pose With legs wide apart), it gives physical strength, improves balance and straighten your posture, which is important for raising self-esteem. < br />
Perform headstand - Sirshasana - it stimulates the brain and develops the ability to quickly make the right decisions. Balances on his hands - Bakasana (Crane Pose) and Ashtavakrasana (posture eight arcs) develop endurance and willpower. Backbends - Radzhakapotasana (Royal pigeon pose) and Eka Pada Radzhakapotasana (Royal pigeon pose with one foot) have a positive effect on the emotional and heart centers, open the chest and improve concentration.

It is important to remember that the practice of intensive deflection and the balance of power is often the cause of so-called "effect of sprawl ego", the symptoms of which include increased self-esteem and overconfidence. Humbled "inflated ego" and harmonize the practice helps inversions - Salamba Sarvangasana (shoulder stand) and halasana (Plow Pose). Hold upside-down chin lock (Jalandhar bandha), we prevent excessive flow of blood to the brain, which remains in a calm and a kind of "subordinate" position with respect to the dominant spiritual center, located in the chest area.

Before you start

Sitting in Svastikasane (auspicious pose), sing 3 times "Om" and say the greeting the sage Patanjali. Then follow the standing poses: Utthita Trikonasanu (elongated triangle pose) and Utthita Parshvakonasanu (Side elongated posture angle).

1. Adho Mukha Shvanasana

(Pose Dog muzzle down)

Place the palms on the floor shoulder-width apart and step feet per meter. Spread your fingers and press them evenly to the floor. Pull the elbow and shoulder joints, and spine as you exhale pull up. Pull your knee caps, push hips back and lower your heels to the floor.

2. Virabhadrasana III

(Hero Pose III)

From Virabhadrasany I (Hero Poses I) with an exhalation, pull the torso and arms forward. Straighten your right leg, pull the body and arms parallel to the floor. Raise your left leg up. Balancing on his right leg, try to breathe calmly. Stay in the pose for 30 seconds. Then return to Virabhadrasanu I and perform the pose to the other side.

3. Prazarita Padottanasana

(the pose with the legs wide apart)

Arrange the legs on the 120 cm. Connect behind a palm in a gesture of Indian greeting namaste. With an exhalation bend forward, put his hand on the floor. Pull the spine. Hold the chest open, exhale, lower the body and put the crown on the floor. Stay in the pose for 30 seconds. On the inhale climb.

4. Sirshasana II

(Headstand II)
Spread the mat against the wall. Place the palms on the floor at shoulder width. Lower the top of the head on the mat at a distance of 30 cm from the source. On the exhale, lift your pelvis up, go up to the face and feet, without losing balance, pull your feet up. Do not dilute your elbows, keep shoulders parallel to each other and forearms - perpendicular to the floor and pushes his palms on the floor. Pull up the spine.

5. Bakasana

(Crane Pose)

Stand on his haunches, knees outward and tilt the body forward. Exhale and place the palms on the floor. Lift your heels, put his knees on his shoulders near the armpits. Exhale and swaying torso forward, lift your feet off the floor. Balance in asana at least 30 seconds. Advanced practitioners can make the transition to more complex Bakasanu from the previous posture - Sirshasana II.

6. Ashtavakrasana

(posture eight arcs)

Sit on the floor and stretch your legs forward. Get into the right leg of his right shoulder. Put both hands on the floor, exhale and lift the body off the floor. Bend the left leg at the knee, crossed ankles and pull the right leg (right hand will then be clamped down). Then, bend your elbows and lower chest parallel to the floor. Look ahead. With breath climb, Unbraid legs and do the pose to the other side.

7. Ushtrasana

(Camel Pose)

On his knees, his arms on the waist. Pull up the spine, pull in the coccyx. Exhale, hold the thigh perpendicular to the floor, and the chest - a raised, lean back. Put your palms on the heels. Take your head back. Stay in this position for 30 seconds.

8. Radzhakapotasana

(Royal pigeon pose)

Lie on your stomach, place your palms on the floor at the floating ribs. Exhale and lift your chest off the floor. Pull the coccyx and bend your knees. Then push down on the floor with his hands and his head resting on the foot. Stay in the pose for 30 seconds.

9. Eka Pada Radzhakapotasana

(Royal pigeon pose with one leg)

Sit on the floor. Bend your right leg at the knee and zoom the heel to the groin. The left leg pull back and bend it at the knee. Lift your elbows up and first left and then the right hand grasp the foot on both sides. Tilt your head back and put his head on the foot. Stay in the pose for 30 seconds. Then exit the pose and make it to the other side.

10. Salamba Sarvangasana

(Shoulder stand)
Make a stand of blankets height of 5-7 cm. Lay down on the stand so that the shoulders were on the blanket, and the head - on the floor. Transfer the legs behind her head in Halasanu (Plow pose). Holding his hands back, lift your legs and pelvis upward. Hold the pose for about 5 minutes.