A routine efficient yoga can sculpt your body and clear your mind

Yoga will not only help you to find harmony and clear the mind of unnecessary thoughts, but also helps to strengthen the body. People who often practice this discipline can be easily confused with the frequent visitors to the gym. For example, the actor, singer, and artist Jared Leto does yoga regularly and has earned the title of a man who does not age.

Great.guru presents you some tips that will make your yoga training more effective.

Preparation

To practice yoga, you should prepare for it. Below is a list of things that must be taken into account to be prepared before starting a yoga session:

  1. It is best to do yoga in a place quiet to avoid factors that can distract the process.
  2. If a person practiced in the interior of some place, then the room should be well ventilated. The cool breeze is a prerequisite for the yoga, but it is important to avoid strong air currents.
  3. The clothing should be tight to the body and comfortable. In addition, you must be made of natural fabrics that allow the skin to breathe.
  4. Before you start the training, the stomach should not be full. You also need to drink a small amount of water and to empty the bladder. If possible, the bowels should also be empty.
  5. It is recommended to start the classes about an hour after eating. However, it is better to do exercise with an empty stomach.
  6. You should take sips of water from time to time, in the intervals between the positions.
  7. Eat immediately after school is strictly prohibited. It is necessary to wait at least 20 minutes or up to an hour before ingesting any food.
  8. The surface on which you’ll yoga should be firm and flat so that when the solid parts of the body come in contact with the ground, no abrasions or bruises on them. The rug or mat should be thick and dense, but not elastic. The dimensions should correspond with the size of the body that the person is fit to him when he is stretched out on the floor. To practice yoga, it is recommended that a mat made of special rubber.

Breathing

The correct breathing during yoga not only allows you to obtain the desired effect of the postures, but also helps to achieve a meditative state special.

There are some things that you have to keep in mind when doing so:

  1. Breathe only through the nose.
  2. Activates the diaphragm. This is a muscle that separates the chest cavity from the abdominal. When inhales, expands the volume of the lungs, and then exhale and move forward, go back to your original position. Diaphragmatic breathing is not always obtained on the first attempt, but there is a simple exercise that can help you. Lying on his back, bends the knees and places a hand on your stomach and the other on the chest. Breathe so that the arm on the chest stay still and the hand on your stomach rises when you inhales and lowers when you exhale.
  3. Breathe slowly and deeply.
  4. Keep up the pace. The transition from one bearing to another is accompanied by a certain rhythm of breathing. The main rule is: the movements directed upward (to raise the arms, to straighten the spine, bend) are carried out in an inhalation, and the targeting down (to bend, around the back) must be carried out in an exhalation.
  5. When you perform static postures, do not restrain the breath. With each exhalation, your body relaxing more and more and deepened the position. This makes it worthwhile to exercise.

Yoga postures simple:

1. The posture of the cat or the cow

Technique:

  1. Position yourself on your four extremities, places the palms strictly under the shoulders and knees in line with hips or joints.
  2. The hands should be slightly apart so that the middle fingers face forward and the other slightly to the sides. The feet should be directed backwards and the ankles should be on the floor to not place any weight on the toes of the feet.
  3. If your knees are not below the hip joints, but joints, the thumbs should be crossed and the heels should be separated.
  4. As you inhale, tilt the back towards the floor and stretch upward. Then, push the head back without “wringing” the neck, but pulling up. As you exhale, tilt your head to the chest and back bends upwards to form a “hump”.
  5. Your hands should always remain in a vertical position. Straighten your body and rests on the floor.

2. Posture of the dog upside down

Technique:

  1. Place your body on four limbs, your palms should be separated in the width of the shoulders (as well as your knees and feet) with the fingers pointing forward. Your hips and arms should be perpendicular to the floor.
  2. Bend the lower back. As you exhale, push the hands from the floor, lift the rear backwards and upwards. Extend the arms and the back in a line, looking to increase the internal space in each joint.
  3. Stretches the knees and place the heels on the floor.
  4. Stay in this posture for a minute.

Features:

  • Imagine that you were a mountain with two slopes and a peak in the coccyx. You try to make the beak more acute, and the slopes more steep.
  • Push your hands against the floor all the time.
  • The palms should be pressed against the floor, the middle fingers should be extended and the rest should be spread out to the sides.
  • The feet should be paraleleos and tight to the floor. The fingers should be stretched.
  • The legs should straighten, the hips have to be “turns” inward and the buttocks should be “deployed” to the outside.
  • The chest should be stretched up to the hips.
  • The back should sink.
  • The tailbone should reach up one position.
  • The abdomen should have a extended position.

This posture is useful when trying to remove the fatigue and restore energy loss to the body. Is essentially ideal for runners who need to rest after a race. The posture develops a feeling of lightness in the legs, promotes the softening of the heels and alleviates pain. In addition, it strengthens the ankles, form a beautiful outline of the calf muscles and helps to relieve the pain of arthritis in the shoulder joints.

3. Position triangle rotated

Technique:

  1. Extends the foot at a distance of one metre and stretch your arms out to your sides with the palms of the hands towards the floor.
  2. Extend the right foot completely to the right, and the left foot to 45° degrees in the same direction.
  3. As you inhale, pull both sides up. Bends to the right while you exhale, place the right hand on the floor, on the outer edge of the foot, or lift it up.
  4. Extend the left hand upward, expanding the chest.
  5. Meanwhile, lengthens the spine. Stretch your neck and stare at the left palm.
  6. Breathe for 20 to 30 seconds. Then, while inhales, stand up and repeat in the other direction.
  7. Try to return the body in the same way.

This pose tones the leg muscles, develops mobility of the pelvic joints and strengthens the knees and ankles. It also opens up the chest. It also relieves the pain in the back and the neck.

4. The posture of a warrior I

The pose of the warrior I strengthens the muscles of the feet, hamstrings, quadriceps and glutes. In addition, help to form the abdominal.

Technique:

  1. Raise your hands and stretch upward, connecting your palms.
  2. Breathe deeply and place your feet at a distance of 120 to 130 centimeters.
  3. Exhale when turning to the right, turn the right foot 90° degrees to the right and turn the left foot slightly to the right. Bending the knee of the right leg in such a way that the femur is parallel to the floor and the shin is again perpendicular. The space from the calf up to the thigh should form a right angle.
  4. Tightening the muscles of the left knee, extending the leg.
  5. Stretch your spine and look at the palms connected. Hold this position for 20 or 30 seconds, and breathe calmly.

5. Stance of the warrior II

Technique:

  1. As you inhale, tuck the legs apart of 120 to 130 centimeters. She stretches her arms to the sides, to shoulder height, keeping your palms facing down.
  2. Turn the right foot 90° to the right side, and the left slightly inward. Keep the legs straight. Take a deep breath.
  3. As you exhale, bend the right leg at an angle of 90°degrees.
  4. Turn your head to the right: the left eye must look to the right palm.
  5. This is the final position. Breathe normally and remains so for 20 or 30 seconds.

Pay attention to the following points:

  • Expands the chest.
  • Stretch both hands to the sides, as if they were stretched out in opposite directions.
  • Keep the rear firm.

6. Stance of the warrior III

Technique:

  1. Inhale deeply, and place your foot of 120 to 130 centimeters of distance. Raise your hands so they are in a line with your shoulders.
  2. Exhale, leaning the body forward and leaning your chest against the thigh of the right leg. Keep your hands straight and your palms together. Stay in that position for a time.
  3. Exhale and lift the left leg. Move the body slightly forward, straighten the other leg and pull it down.
  4. The left leg must be rotated inward until the front surface is parallel to the floor. Stay in this position for 20 or 30 seconds and breathe calmly.

Keep in mind that all the body, excluding the leg that these supporting you, should be parallel to the floor.

7. The posture of the eagle

It is necessary to take into account a few things when doing this pose. To maintain the balance, press firmly on the foot with which these sosteniéndote against the ground. Lean more firmly in the big toe of the top foot and concentrate on any point that is in front of you. Stretching your back from the tailbone to the top of your head.

Technique:

  1. Stand up straight. Lift your right leg up and wrap it around the left, supporting the big toe of the right foot on the left.
  2. Leads the right hand to the left (the humerus right above the other) and connects the palms with the fingers up.
  3. Keeping the balance, lower the body as low as possible. Hold this position for 15 p 20 seconds (more if possible). Breathe soft and deeply.

What position you enjoy the most? How has the yoga in your life? Please share your experience with us in the comments!

Illustrator Mariya Zavolokina for Great.guru

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