Hatha yoga for beginners

Hatha yoga section of yoga, which is based on a set of breathing and physical practices aimed at the elimination of internal and external "contamination" of a person. What is Hatha yoga for beginners? You can learn it.

Helpful information

Very often, the concept "Hatha yoga" confined to asanas. In fact, this system is much more extensive and it is impossible to "drive" within the scope of normal gymnastics. Its goal is the knowledge of man's true nature. Hatha yoga returns to natural form of energy exchange. Asanas exercise the bodily structures (ligaments, muscles, joints) and organs. In addition, purified the etheric body channels. Hatha yoga, designed for beginners, is a harmonically structured complex that includes joint exercises, simple postures and pranayama (breathing exercises aimed at managing the life energy). At the initial stage of yoga helps to restore mobility of the ligaments and joints to harmoniously develop your muscles. Classes are taught focusing on various parts of the body, the redirection of energy in certain areas of the body, to regulate the rhythm of breathing, relaxation of muscles not involved in the movement.






A set of exercises

Sit on the floor, legs fold into the Lotus position (if you did before) or just cross. The back right. Chest feed forward ("open"). Thumbs and index fingers connect (the back side of the palms is on the knees). Breathe. On the exhale, cover your eyelids. Disconnect from external stimuli, direct all your attention inward, you will feel that feels your body and mind. Focus your attention in the center of the belly and observe the work of the muscles involved in breathing. Then move the attention to the chest, observe the breathing process. Feel the air coming in light and leaving when you exhale. Try to physically "feel" it. Move the attention to the facial muscles. Relax your eyelids, area around eyes, eyebrows, forehead, cheeks, lips. Try not to strain muscles.

Now go to full breath. Take a long deep breath. Expand the chest. Slowly exhale. At the end of exhalation, the abdominal muscles tighten to the back, pushing out the air remains. Again breathe in (stomach – chest), exhale (thorax – abdomen). Feel how the breath fills the body with life energy, and the exhale releases from the body of "impurities."

Direct attention to the cervical spine. The next time you exhale, gently lower your head down, inhale – lift up it (repeat 3 times). Perform the head tilts forward, backward, right, left (3 times). Then make a rotational movement left and right 3 times.

Interlace the fingers in the lock, pull the body up. Then do the twisting – the left hand position on the right knee, and right hand lean on the floor behind him. View over shoulder ago. On each inhale reach up, exhale slightly "twist" the body to the left. Again stretch up, taking the hands to the castle. Do the twist in the other direction.






Take a deep breath. On the exhale, lower the body down, try forehead touch the floor (the straight arms position in front of him). Breathe. On the inhale lift.

Grasp hands behind the knees. On the inhale serve the body forward (chest reach up to the knees, the head not lower), as you exhale – pull the case back, rounding the back and dropping the head down. Repeat a few times. Then follow the circular movement of the body left and right without lifting your hands from the knees.

Palms place at the shoulders. Rotate your body left and right. Look send in the direction of lay. Follow the movement at a fast pace. Repeat 10 times.






Straighten your legs, shake them, relaxing the muscle. Climb. Feet put close to each other. Interlace the fingers in the lock, lift up and stretch (inhale). Your right hand grasp the left wrist, lean to the right (exhale). View point at the ceiling. Stretch up again. Repeat tilt in the other direction. Again, stretch up.

Put your hands on the shoulders and perform a rotational motion with his hands back and forth. Then place the palm on the sacrum. Follow the circular movements of the hips left and right (don't bend your legs).

Tilt your body parallel to the floor. Slightly sit down. The palm position on his knees. Run the circles of the knees left and right. Then spread your feet. Follow the rotation of the knees towards each other, and then in the opposite direction (inside – out).

Reviews

Hatha yoga for beginners is a relatively simple complex that introduces an ancient system of self-improvement. As practice shows, to do better not videocourses, and under the guidance of the instructor.

Source: updiet.info/

Tags

See also

New and interesting