Yoga for life and life with yoga - LiveJournal. Yoga for home. Beginner and basic levels. Video tutorials Intermediate and advanced level

I've wanted to write about this for a long time, but never got around to doing it.
But many are interested in this topic, and there were many requests and questions - therefore, now there will be a conversation :)

It would seem that there is nothing complicated: to take and do yoga, by yourself, or even with someone. A good mood, quiet music, a pleasant front lawn or an empty apartment with a freshly washed floor. Asanas have already been mastered, everything seems to be clear ... but here the question arises: is it possible to practice haphazardly? On inspiration. What do you think?

Some practitioners and even instructors build their sequence absolutely, as they say, "intuitively" choosing asanas, ligaments - purely in accordance with their own well-being (or the state of the group) at the moment. There are yoga schools that regulate the sequence of asanas: for example: Sivananda yoga, Ashtanga Vinyasa yoga, Bikram yoga.

And in yoga-23, for example, the selection of sequences occurs with the help of a special device (pendulum), which from the information field selects certain asanas that are suitable exclusively for this particular person or group.
Often non-school instructors simply use their own sequence, at their discretion, and change it as and when they see fit.

Each of these methods, of course, has the right to exist :)

The only caveat is how much such a sequence will be useful for the practitioner himself. It does not matter how this sequence will be composed: intuitively, with the help of a pendulum, or regulated - it is important that a person feels good after the session, so that he does not have injuries and progresses. Everything else doesn't matter.

Some famous instructors say it's very easy to make a sequence. That there are two halves of the body - right and left, there are back and front surfaces of the body, that, roughly speaking, if we lean forward, then we need to stretch back. If we are working on the left half of the body, then we definitely need to work on the right half.

The complex should be as balanced as possible. You can’t just concentrate on stretching or strength training, there should also be balances on the arms, exercises to strengthen the anterior abdominal wall, backbends, tilts, inverted asanas, twists (if everything is ok with the back) and, of course, relaxation.

In some schools, it is considered that suksha vyaama or, in other words, warm-up gymnastics, warm-up - is either ignored altogether or done in a greatly truncated version. From experience I can tell you that it is still desirable to warm up the joints before class, especially the wrists, knee joints, shoulder joints, spine. Because the load on these parts of the body is quite intense and I would still recommend not to neglect the warm-up.

After joint gymnastics, you can do a number of repetitions of Surya Namaskar to completely warm up your body.

I can offer two popular options for building classes that are used in well-known schools when teaching yoga instructors.

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Yoga classes are becoming increasingly popular with a healthy lifestyle. It can be practiced at any age, regardless of gender, weight and physical fitness. Gradually, a set of yoga exercises can be complicated and reach a certain professional level. As you study, you can select an increasingly complex set of asanas, requiring serious preparation. Let's get acquainted with the technique of performing dozens of asanas for advanced.

Did you know? Yoga has been practiced since ancient times. During excavations in India, seals were found that existed in the period 3300–1700s BC. They depicted figures of people in certain yoga poses (asanas).

10 advanced asanas

Before performing these complex asanas, you should warm up and stretch the muscles using a set of simpler yoga poses. Beginning to master difficult positions should be under the guidance of an experienced instructor who will clearly explain their correct implementation and help to avoid injuries.

Kala Bhairavasana (destroyer of the universe)

The execution order is:

1. Sit on the surface with legs extended in front of you (Dandasana).
2. Bend the left knee joint. Then, taking the left ankle, pull it closer to you.
3. Exhaling, raise and bring the left thigh behind the neck, slightly tilting the body forward so that the lower leg is with its outer side immediately behind the neck.
4. Straighten up so that the back, neck and head are in one line.
5. Place your palms together in front of your chest, as if praying. The back of the bent leg is close to the back of the shoulders. Try not to move the lower leg from its place on the neck. The right leg is straightened on the surface, the socks are pulled over. This is an intermediate position.
6. Separate your palms and move them to the mat next to your hips.
7. Turn to the left, resting both hands on the mat.
8. On exhalation, lift the body off the surface and make two respiratory cycles.
9. Exhaling, move the right hand to the right thigh, turning the body to the right. With a successful balance, extend this arm above you. Both arms (stretched and supporting) should form one line.
10. Freeze for a couple of breathing cycles. In this position, the body weight is transferred to the palm of the straight left hand and the outer part of the right foot, and the non-supporting leg is straightened and makes an angle of 30 ° with the surface.
11. Gently come out of the pose, lowering all the limbs and sitting on the mat.
12. Repeat the steps, bending and placing the right leg behind the neck.

Video: Kala Bhairavasana

Eka Hasta Vrikshasana (one handstand tree)

This asana is done like this:

1. Take a handstand (Adho Mukha Vrikshasana).
2. Exhaling, move the body weight and stand on the left hand, and tear off the right hand from the surface.
3. While balancing, spread your legs to the sides, keeping them straight. Take your free hand to the side and balance it too. Try to linger a little in the performed stand on one arm.
4. Lower your feet on the mat and repeat all the steps again, but the right hand will serve as a support.

Video: Eka Hasta Vrikshasana

Pungu Mayurasana (wounded peacock)

Step by step:

1. Sitting on your knees, spread them apart a little and place your right palm between them with your fingers away from you.
2. Bring your knees back, put your left hand in front of you. Bend the right arm and turn the elbow closer to the midline of the body.
3. Stretch straight legs back together. Keep tight.
4. Exhaling, take straight legs off the floor, leaning on the surface only with the palm of the right hand, and pull the left hand forward or place it along the body. Stretch the vertebrae (starting from the neck) forward. Keep your feet together parallel to the floor. Try to freeze in this position longer.
5. Perform this asana, leaning on the other hand, after a short rest.

Video: Pungu Mayurasana

Did you know? There is such a direction in sports as yoga sports. This trend is especially popular in India and South America. Competitions in this sport have been held since 1989 in the following positions: athletic yoga, artistic yoga, rhythmic yoga, acrobatic yoga, dance yoga.

Shirsha Padasana (feet on head)

To soften the pressure of the surface on the head, it is necessary to use a mat folded twice. Next, perform the following steps:

1. Sit on your knees in front of a rolled rug.
2. Connect the brushes, crossing your fingers to the end and making them a bowl. Place your palms on the rolled rug in front of you on the edges (little fingers below), tightly clasping your fingers.
3. Pull your knees closer to your head, lowering the top of your head to the center of the rolled rug.
4. Having taken a stable position of the head and straightening the legs, move the feet closer to the head. The toes are turned towards the head. The back is straight.
5. Push the chest forward, lengthening the spine. Fix this position by doing 3-4 breathing cycles.
6. Exhaling, lift your legs up from the surface, bending them at the knee joints. Then stretch them straight up and stretch your toes to the ceiling. This is an intermediate posture of Salamba Sirshasana.
7. Place your legs below your head, bending your knees.
8. Exhaling, stretch the vertebrae, tighten the buttocks, move back a little and lower the feet to the surface, bringing the toes closer to the back of the head.
9. Slightly tear off the interlocked hands from the surface and grab the toes with them.
10. Pull your chest forward and freeze for at least a few seconds.
11. Raise your feet above you, and then calmly lower them onto the mat. Relax your muscles.

Important! Shirsha Padasana has a long list of contraindications. Known prohibitions (flu, pregnancy, spinal injuries, etc.) are joined by new ones - cardiovascular diseases, hypertension, thrombosis, eye diseases, and kidney disorders.

Taraksvasana (palmstand scorpion)

This asana should be done in front of a wall, performing the following actions:

1. Stand half a meter from the wall and bend forward, lowering your arms down to the width of your shoulders.
2. Take the intermediate asana Adho Mukha Svanasana.
3. Then move the left leg in front of you by 30 cm and, bending it at the knee joint, prepare for the push. The right leg remains the fly leg.
4. Tilt your body slightly forward so that your shoulders are under your hands. Raising your head and exhaling, make a push from the surface with your left foot, while simultaneously swinging with the other leg.
5. Take a handstand, stretching your feet to the ceiling - Adho Mukha Vnikshasana.
6. Exhaling, bend the knee joints and, bending and pulling the spine, try to place the soles on the crown.
7. You should keep your legs together and extend their toes.
8. Fix the pose for a while (up to 30 seconds is possible).
9. Get out of position and relax.

Video: Taraksvasana

Supta Kurmasana (turtle)

It is done like this:

1. Sit down with your straight legs in front of you.
2. Bending the knee joints, move the feet towards you, closer to the body.
3. Exhaling, bend the body forward, move the palms one by one under the knees and stretch the arms, pushing them under them. Then lower your shoulders to the surface, bending your body forward and keeping your palms down. Take a breath-exhale.
4. Exhaling, stretch the body, stretching the neck and putting the forehead on the mat first, then the chin and chest. Straighten your legs. The kneecaps are located near the armpits, the back of the knees are in contact with the back of the hands lying on the mat.
5. Gradually increase the hood by placing the chin with the chest on the mat. Do not bend your knees, but press your heels to the mat. Fix the pose for a few breaths.
6. Turning your palms up, bring your hands back. They should not be bent, they should be kept straight so that the forearms are located at the hips. The rest of the body position is preserved. Breathe evenly.
7. Raise your knees up, bending them slightly. Slightly tear off the chest from the surface and, bending your elbows, put your hands behind your back, connecting your fingers into a “lock”.
8. Move the feet closer to the head, interlacing the ankles.
9. Exhaling, stick your head into the interlacing of the feet and lower your head with your forehead on the mat. The intertwined ankles are adjacent to the back of the head.
10. Fix in a pose (1-2 minutes). It will be optimal to change the intersection of the ankles for a more even load.
11. Slowly come out of the pose and relax the muscles.

Video: Supta Kurmasana

Garbha Pindasana (embryo)

To do this, you need to do the following:

1. Sit in Padmasana (lotus position).
2. Put your hands in the gaps between the thighs and crossed shins, directing them towards you so that you can quickly bend at the elbows.
3. Exhaling, tear off the hips from the surface, holding the shins on bent arms in the area of ​​the elbows, and grab the ears with the palms. At the same time, it is necessary to maintain balance, balancing on the coccyx.
4. Fix the position for up to 30 seconds and breathe calmly.
5. Lower yourself down, release your arms and straighten your legs. Relax your muscles.
6. Cross the shins, putting the other one on top, and repeat.
7. To master this asana, you should first practice Padmasana (lotus posture) and Lolasana (swing posture). The next step is to master the balance on the hands in Padmasana. Only then can you move on to mastering Garbha Pindasana.

Video: Garbha Pindasana

Did you know? During excavations, archaeologists found evidence that in ancient times not only ancient Indians, but also residents of the disappeared civilization of Latin America were engaged in yoga practices.

Yoganidrasana (yogic sleep)

Step by step:

1. Lie face up on the mat. Bending the knee joints alternately, pull the legs up and place them near the head, leaving them in a bent state. Breathe evenly.
2. Then, with both hands, take the right foot and smoothly bring it behind the neck, placing it behind the shoulder under the right hand. Breathe evenly.
3. Do the same manipulations on the other side of the body with the left leg, at the end crossing the feet, fixing the pose.
4. Stretch your hands behind the buttocks and grapple them into the “lock” at the back.
5. Hold the asana for 30 seconds.
6. Performing the reverse procedure, restore your original state - lie down on the rug.
7. Repeat by crossing the other legs and changing the order.

Video: Yoganidrasana

Tittibhasana (firefly)

The sequence of actions for this asana:

1. Stand up straight and take the Tadasana pose, stretching your arms to the ceiling. Put your feet slightly less than shoulder width apart.
2. Squat down, bending the knee joints, and lean forward with the body, placing it between the hips. Bend your shoulders as low as possible, make your legs straight and spread apart, tearing your buttocks off the mat. Place the palms on the surface at the outer edge of the feet, while the upper parts of the hands should be at the kneecaps on the outside. Legs and arms should be closer to each other.
3. Gradually transfer your mass to the palms and raise the feet from the floor level.
4. As you exhale, make your legs straight, spread them apart and pull, while pulling their fingers towards you.
5. Direct the inner sides of the feet away from you, and the outer sides towards you.
6. Make your arms straight, and tear off the central part of the palms from the surface, pressing your fingers well against it in order to evenly distribute the load along the edges of the palms.
7. Round the back from behind, spread the shoulder blades, pushing the chest to the spinal column.
8. Look with your head up in front of you.
9. Hold in the asana for 15-30 seconds. Breathe evenly.

Video: Tittibhasana

Niralamba Sarvangasana II (shoulderstand)

Before performing this exercise, it is necessary to stretch the neck area.

Execution step by step:

1. Lying on the mat, do a shoulder stand (Salamba Sarvangasana I) and breathe a little evenly in it.
2. Then stretch your arms on the surface behind your head, taking the pose of Niralamba Sarvangasana I. Breathe in it for a short time.
3. Then place the palms along the hips, stretching the brushes to the knees (or behind the knees).
4. Hold on, do not forget to breathe evenly.
5. After putting your hands behind your head and return to the position of the stand on the shoulders, and then to the starting position.

Video: Niralamba Sarvangasana II At the initial stage of training, complex asanas seem difficult, but do not despair. Regular training and muscle stretching over time will allow you to achieve great success in yoga, and the implementation of complex asanas will no longer be a difficult and unattainable process.

Important! Due to the heavy load on the body and on the spinal column of some complex asanas, they should be abandoned for many health problems - with infectious diseases, exacerbation of chronic diseases, high blood pressure, diseases and injuries of the spine, some ailments of the musculoskeletal system, hypertension and heart disease . During pregnancy, all these exercises are also prohibited.

Here much depends on willpower and regularity of classes. These asanas can improve your health, activate the work of internal organs, strengthen and stretch muscles, but due to the large load on the body, they are contraindicated for certain health problems.

The complex of exercises "Flexible body in 30 minutes" contributes to the development of mobility of the joints, the spine, and also develops ease and smoothness of movements. Performing exercises every other day, you will feel an improvement in overall well-being, reduce strong muscle tension in the body. Experts recommend returning to classes every other day, gradually moving on to daily workouts, but do not forget about rest - the body needs one day a week to recover. So the desired effect will only increase.

Yoga at Home. sun salutation

For those who are just starting yoga, many instructors recommend the Sun Salutation set of exercises. These are 12 consecutive asanas that simultaneously help to work out all areas of the body and focus on the mind. The main thing is to perform exercises with proper breathing. "Salutation to the Sun" is a fairly easy set of exercises, but also multifunctional.

Hatha yoga for beginners. The very first poses

Instructor Olga Bulanova in the video course shows the simplest poses. Some asanas are even performed in different variations, including the use of additional support and a belt. The film is well suited for beginners who want to get acquainted with yoga.

Surya Namaskar with Zap, video tutorial. Sivananda yoga

The first part of the Sivananda yoga training course from Zap will help you master the complex safely and quickly. You will independently master the basic asanas and learn how to maintain breathing. Learn the name of the poses and the details that you should pay attention to. The video will be useful and interesting for both beginners and those who have already mastered the basic asanas. Ideal for daily workouts.

Vinyasa yoga

From Sanskrit, the word "vinyasa" is translated as "eight foundations" or "eight branches." For a modern person, this means a set of exercises that combines meditation and dynamics. This practice involves the consistent performance of asanas with proper breathing, concentration of attention on some specific points (drishti) and "energy locks" (bandhas). The video lesson offers asanas for 18 minutes, which are very easy to do in the morning to wake up and have a productive day.

Most people in Western culture perceive yoga solely as a system of physical exercises. Those who move a little further, also master the ability to breathe correctly. But this is only the first and second levels of ancient art. And yoga for advanced is more than just a gymnastic complex. A real, deep understanding of yoga involves a change in spirit, without which it will not be possible to comprehend the highest techniques. In this regard, it is better to continue learning with a mentor - and not everyone is allowed to study in advanced groups.

Those who turned out to be ready for lessons of this level, yoga masters will consistently teach:

• the intricacies of performing basic asanas;
• technique of performing asanas of the highest complexity;
• rules for obtaining a health effect from exercises;
• the development of mystical abilities to control the body;
• breathing techniques, the highest level of which is the ability to control energy flows;
• practices available only to higher yogis (bandhas, kriya, etc.);
• the main philosophical foundations of yoga - its moral part (yama) and life (niyama).

Requirements for practitioners

For everyone who has decided to dedicate their life to yoga and reach serious heights in it, instructors make a number of mandatory requirements. The main ones are:

1. Discipline. No practitioner of advanced yoga should disturb the regular schedule of practice. The reasons for missing even one lesson should be more than valid.
2. Continuity of practice. In addition to training in groups three times a week, the practitioner is obliged to continue training at home - and do it daily. The best time to practice is in the morning on an empty stomach or in the evening, but not earlier than 2-3 hours after eating. The duration will be about 30 minutes - it is for this time that an individual program is calculated, selected by the instructor for each of the students.
3. Theoretical training. In addition to video lessons and teachers' advice, every practitioner is recommended to constantly study the literature - first of all, to understand the hidden mechanisms of the body's work, which turn on when a certain level of technology is reached. Otherwise, "blind" performance of only the physical part of the asanas, without connecting the mental component, will not bring any benefit.

Asanas

In India, the birthplace of yoga, the number 12 is considered sacred. That is why the same number of advanced asanas are included in the basic set of this level.

1. Kala Bhairavasana ("Destroyer of the Universe")

The body in this asana is at a 45° angle to the floor. The emphasis falls on the palm of one hand, standing vertically to the floor, and on the foot of the leg extended to the side, straight, opposite to this hand. The second arm is extended vertically upwards, and the second leg is thrown over the back of the head.

In this case, the ligaments and muscles of the thighs, as well as the tendons in the popliteal region, are most stretched. A powerful load goes to the back and a slightly smaller one to the neck.

Physiologically, asana has an excellent effect on the gastrointestinal tract, mentally - it allows the mind to soar above everyday boundaries.

2. Savasana ("Corpse")

This pose is very simple at first glance, and is used as a final pose in all practices for beginners. However, physical simplicity is deceptive - because only over the years the yogi achieves the skill to renounce in this position from the whole world around him. In other words, a "disconnected" body allows you to release the mind. At the first stages of training, Savanasana creates only relaxation for the body. At the last - in a few minutes, it allows you to restore the energy forces of the body, in normal cases requiring 6-7 hours of sleep.

In addition, the achievement of mastery in the performance of this asana is capable of treating serious neurological disorders.

3. Eka Hasta Vrikshasana ("Tree" with a stand on one arm)

The position of the body in this asana really resembles a tree, where one supporting arm acts as a trunk, and the torso balancing on it with straight legs spread out to the sides and the other arm play the role of branches.

The pose makes the tendons of the wrists “iron”, strengthens the back muscles and biceps, improves metabolism and blood flow, and also enlightens the mind.

4. Pungu Mayurasana ("Wounded Peacock")

Another pose that teaches balance and control over the body. Unlike the classic peacock, there is only one supporting arm - the second is extended along the hip, and the legs are bent upwards so as to balance the torso located parallel to the ground. The maximum load and stretch is on the wrist, abdominal muscles, hips and diaphragm.

With proper breathing, physiologically, the “Wounded Peacock” helps to purify the blood and the ideal functioning of the digestive tract, and mentally - to purify thoughts.

5. Taraksvasana ("Scorpio" with handstand)

Reminiscent of the classic "Scorpion" - but the stand is performed on straight arms, and the legs thrown up to maintain balance are lowered so low that the feet lie on the crown.

The greatest stretch is on the muscles of the back and the press. The load is on the wrists and hands. Experienced masters who have devoted many years to yoga are able to concentrate incredible inner strength with the help of such a “Scorpio”.

6. Shirsha padasana ("Feet on the head")

The support in this asana falls on the head and elbows of the hands, the palms of which are closed at the back of the head, and the body is bent as in Scorpio, as a result of which the toes touch the neck. This achieves incredible elasticity of the spine, and energy flows throughout the body.

Physiologically, Shirsha padasana does wonders in matters of the health of the circulatory and genitourinary systems - there are cases when the most neglected diseases were cured with its help.

7. Supta Kurmasana ("Turtle")

Can only be performed by practitioners who have achieved a serious level of stretching of the back and hip muscles. From a sitting position, the body begins to tilt forward until the head is pressed to the floor, after which the legs are thrown over the back of the head and crossed, and the arms are brought back and closed on the back. As a result, a person begins to resemble a turtle - and, in addition to a beneficial physical effect on the body, causes the mental ability to detach from the outside world.

8. Garbha Pindasana ("Embryo")

An advanced version of the traditional lotus position. The difference between Garbha Pindasana is that the hands in it are pushed under the crossed legs and raised so high up that you can lower your head on the palm of your hand.

Asana makes the digestive tract work perfect.

9. Yoganidrasana ("Yogic sleep")

Causing extreme tension in beginners, yoganidrasana allows experienced masters not only not to strain much, but also to enter a state close to half-sleep. Relying on the back and the body almost bent in half leads to the position of the legs, in which the knees touch the floor, and the feet closed at the back of the head play the role of a kind of pillow for the head.

Features of load distribution are most beneficial for the spine, spinal muscles and internal organs. As a result, the work of all body systems improves, and diseases such as pinched nerves in the intervertebral joints become impossible.

10. Tittibhasana ("Firefly")

In the simplest version, the practitioner leans on straight arms and a pelvis, stretching straight legs up above the shoulders. Gradually, the asana becomes more difficult to the point where only the palms become supporting.

"Firefly" is considered the best pose for inducing active circulation of energy flows throughout the body, makes the buttocks, thighs and abs incredibly strong and elastic, and also guarantees a powerful libido for both men and women.

11. Pincha Mayurasana ("Peacock" with elbowstand)

It is an intermediate position between the classic peacock and a pure handstand without any auxiliary support. To balance the vertically stretched body with the legs up, only the arms from the elbow to the palms are used.

Asana is excellent in terms of treatment of stagnation of blood in the veins and small capillaries of the legs, and for masters it is almost a resting pose.

12. Niralamba Sarvangasana II ("Shoulderstand")

No other asana trains the muscles of the neck in such a way, since it is on it and on the forearms that the load from the vertically stretched legs and arms upwards of the torso falls. Headaches and cervical osteochondrosis in those who have learned to perform this asana go away forever. We recommend reading ""

For the advanced, it is also widely practiced, which is an organic alloy of physical activity, practiced proper breathing and control of internal energy.

Modern life is full of emotional overload. Increasingly, stress and depression are becoming companions of each of us. One of the ways to get rid of them, to achieve inner peace, is a daily practice of hatha yoga. It relaxes a person, improves his physical and mental health.

Hatha yoga is one of the classical spiritual practices. It includes a set of breathing exercises (pranayama) and exercises that consist in giving the body a certain posture (asana).

Literally translated, ha means sun and tha means moon. In the philosophical sense, "hatha" is the merging of two opposite principles into one harmonious essence. Unity of spiritual and physical.

The history of its origin dates back to the turn of the X-XI centuries. According to legend, the god Shiva passed on secret knowledge to people through his wife Parvati. Several treatises explaining the basic principles of the doctrine have survived to this day.

Photos of hatha yoga classes are presented below in our material - everyone will be able to see the correct technique for doing the exercises.

Benefits of practice

Classes have a complex effect on a person:

• Improves health and physical condition. Pain in the back area disappears, the spine becomes flexible.
• Positive changes are observed in the endocrine and digestive systems.
• The blood flow stabilizes, the elasticity of the ligaments increases.
• The appearance is changing. A straight posture appears, the contours of the body become clearly defined.
• Hatha yoga lessons for beginners help to distract from pressing problems, achieve spiritual harmony and happiness.
• Practicing this system, you can significantly slow down the aging process, massage the internal organs.

Hatha yoga is closely related to the concept of marma. These are sensitive areas located on the human body, responsible for the tone and circulation of energy. Failure in the operation of such zones leads to illness and injury.

The following basic marmas are distinguished: crown of the head, eyes, occipital part, cervical region, shoulders, back, solar plexus, abdomen, feet, etc. During the practice, pain should not appear in these places. After all, yoga pursues the goal of general relaxation and comfort.

Learning to breathe correctly

To achieve this goal, you must constantly control your breathing. It is important to consider several points:

• Proper breathing helps to reduce muscle tension, pain during complex asanas.
• It is necessary to listen to the instructor, some of the entrances to asanas are made on the "inhale", and others at the moment of exhalation.
• Between the last meal and classes, a period of time of at least 1-2 hours must pass. Otherwise, intense breathing can cause stomach discomfort.
• Calm, measured breathing nourishes the muscles with oxygen, which helps a person to perform strength training.

We comprehend the first asanas

The very first postures of hatha yoga are the foundation on which more complex exercises will be superimposed. The list of such provisions includes:

Child's pose (balasana). The main purpose of the posture is to relax the muscles between difficult asanas. Can be used as a warm up.

Starting position: stand straight, feet together. As you exhale, you should slowly kneel down and press your pelvis to your heels. Raise your hands up in the inhalation phase, and slowly tilt them down with your chest until they touch the floor.

Mountain pose (tadasana) is the base for all standing positions. It develops coordination and stability. Implementation is not very difficult.

Stand up straight, feet tightly closed, and arms along the body. The spine is in the most even position. There is no voltage. Mentally imagine that you are your toes - these are the roots, try to wrap them around as much of the surface of the rug as possible.

Chair pose (utkatasana). Grouping helps develop balance and a sense of focus.

To do this, stand up straight, place your hands above your head. Slowly squat, bending the kneecaps and lowering the pelvis to the floor. The body tends forward, forming a clear line with the arms. The required exposure of the asana is 40 seconds. To make it harder, try doing the task with your eyes closed.

Tree pose (vrikshasana). Begin classical tadasana. After completing it, lift one leg and, bending it at the knee, pull it to the stomach. The direction of the supporting foot is only forward.

With daily performance for 30-40 seconds. asana has a beneficial effect on the knee joint, spine and intestines.

The simplest sitting posture is sukhasana. Sit comfortably on the mat with your legs crossed. Raise your hands up, as if trying to reach the object. After completing a certain number of breaths, lower your arms. Do several approaches.

Corpse pose (shavasana). Behind this unpleasant name lies an accessible pose for those who are just discovering the world of hatha yoga. Sit on the mat with your back down. Arms and legs are relaxed.

Take a deep breath and tighten all muscle groups. Do not relax until you have completed the breathing cycles. Then let the body rest.

Intermediate and advanced level

Having mastered the elementary poses, you can move on to difficult variations. Hatha yoga poses practiced by experienced amateurs:

Downward facing dog pose (Sanskrit: adho mukha svanasana). To achieve the pose, you need to stand with your feet on the floor or on the mat, lean forward with emphasis on your hands (while the upper and lower limbs are straight, the knees are not bent, the neck and head are relaxed). From the side, the arms should appear to be a continuation of the body, i.e. form one line with it.

The optimal duration of the asana is 60 seconds. Exercise helps relieve headaches and is an excellent prevention of arthritis.

Warrior Pose (Virabhadrasana). From the side, it resembles a forward lunge, common in traditional aerobics.

The entrance to the asana begins from the “Mountain” position. Hands are raised above the head, palms are closed to each other. Take a wide step forward with one foot (100-120 cm), bend the knee at an angle of 90 degrees. The hip muscles are parallel to the plane of the floor. The head is slightly thrown back, the gaze is focused on one point and directed upwards. Asana exposure - 30-40 sec.

Crane pose (bakasana). A wonderful tool for working out the muscles of the hands. Effectively replaces standard push-ups.

Starting position: squat down, put your hands forward and rest them on the floor. Slowly shift your body weight and center of gravity onto your arms while lifting your legs and pelvis off the floor. As a result, we get a handstand, which resembles the movements of a crane moving through the water.

Conclusion

If you are not sure that hatha yoga can be beneficial in a particular case, then it is better to seek the advice of a doctor. You should know that exercises are contraindicated for people with craniocerebral injuries, serious injuries of the vertebral section.

For classes, it is not necessary to visit specialized yoga centers. Hatha yoga at home is an affordable way to change your life for the better.

Photo of hatha yoga