Yoga for Beginners: 10 poses to practice at home

always dreamed about yoga, but to go to group classes with an instructor is not the time and effort? Site comes to the rescue with a wonderful yoga course for beginners! You can be trained to accept poses at home, and when you feel confident, will be able to master the more complicated poses. So ... Pose for rasslableniya

Sit cross-legged, feel like relaxing and lengthening the spine. You can be pulled up slightly, leaning on crossed legs. Sit in this position a few minutes to breathe as deeply as possible and smoother. This will help to tune the effective charging, and lower stress levels.

Tilt vpered

Sit up, straighten your legs in front of him. Slowly reach for the toes. Focuses on the stretch while exhaling - at this point the tendon and leg muscles are more pliable for maximum tension. Repeat 5 times since.

Pose rebenka

Get on your knees, put them on the shoulder-width apart, keep your hands behind the body. Slowly lean forward, put his head down completely. In such a relaxed pose Spend 3-4 minutes with breaks, breathe deeply and evenly, feel like the back rest.

Put your right hand on your left knee. Fix the left hand behind the body, slowly turn to the left. Heads turn with the housing - see left. Breathe as deeply as you can! Slowly return to starting position, felt the drag and side oblique abdominal muscles, hip muscles. Repeat the same with the right foot.

Pose bogini

Lie down on your back, bend your knees and couple the soles of the feet together. Holding hands on the sides free. Breathe evenly, try to stretch the inner thigh muscles and feel it. Stay in this position as long as you comfortably - 2 minutes is enough

Feet on stene

. Lift straight legs and put them on the wall. The torso and hands relax. Spend in this position for 3 minutes, inhale air deeply. Try to rid himself of all unnecessary thoughts, feel how tense back and leg rest.

Pose free vetra

Lie down on your back, bend your knees, ankles scrape. Hold hands and knees firmly hold them. Feel the stretch muscles of the thighs and the back.

At first it may be difficult, but once you understand your body, do exercise will be incredibly nice: this pose frees spine of the load in a minute! Do not forget to breathe deeply.

Pose golubya

Get on your knees, keep your hands shoulder-width apart. Bring your left knee forward, put it between his hands. Bring your right foot back and straighten. Lean forward the whole body, moving the center of gravity over your left knee. Hold this position for a minute, change the leg.
This exercise relieves pain in the legs, swelling, beneficial effect on the muscles of the back.

Pose probuzhdeniya

Lie down on your back, arms spread wide apart. Push your right knee to your chest. Then turn all the body to the left, back, while remaining flat. Stay in this position for about 3 minutes, repeat with the other side. This posture is very useful to anyone who is often back pain in the coccyx.

Pose ryby

Lie down on your back. Put your hands under your hips. Slowly raise your chest up, threw back his head back at the same time. Breathe steadily. Just slowly lower down.

After such a charge if the re-born into the world! Gone muscle clamps disappear pain caused by fatigue and overwork, the spine is straightened. This relaxes the neck and improves cerebral blood flow. From headaches and sleep problems will be over!



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