Each new posture in yoga follows from the previous one. The idea is that on the one hand, it reinforces the material studied, on the other - to learn a new one.
A. MOUNTAIN POSE
STRENGTHENS
All the muscles of the body and abdomen.
HOW
Straighten it out. Stops are placed side by side, but not tight squeeze. Body weight is evenly distributed between both feet, then it will be easy to stand on one place.
Raise hands above his head, joining hands. From the side they will resemble the top of the mountain.
Tighten the lower abdomen, visualizing that buttons up the zipper on his jeans.
Feel like "grow up" in the back.
It became easier to breathe because it straightened the chest and lungs filled with fresh air.
HOW
Tyanis up 15 times.
As a result,
Forget about what a hunched back, drooping captive, and looking at the floor look. Because it will get stronger muscular system, which makes us an ideal possessing ¬ telnitsami posture.
Two. CAT
STRENGTHENS
Back muscles.
HOW
From Mountain pose down on your knees, rested his palms on the floor and tighten the stomach. We make sure that the wrist is just under the shoulder joints, and no vibrations ¬ - under the hip. The body from head to buttocks should stretch as to attention. Took a deep breath, slowly bend at the waist, holding his shoulder blades back and tailbone lifting up of a little ¬. This is the way a cat does when stretching after a sweet dream!
HOW
15 times.
As a result,
Go all the wrinkles from his stomach, he will become elastic and fit.
Three. DOG
STRENGTHENS
The muscles of the back and the back of the thighs, shoulders and triceps muscles.
HOW
From posture Cats, taking a deep breath, stood up on the toes. On the part of the body will resemble an inverted Latin letter «V». Slowly lower your heels to the floor and simultaneously pull the head and neck so that they are on one line with the spine. A look at the same time pointing down at his feet.
HOW
15 times.
As a result,
Proportional to the body by the same strong top and bottom.
4. POSE STRIPS
STRENGTHENS
The muscles of the chest, triceps, abs.
HOW
Of Dogs Poses "straighten" so get in position for push-ups: the toes, based on straight arms. Wrists are under the shoulder joints. Strained press and hold both 5-7 seconds, then come back in a pose of dogs.
HOW
15-20 times.
As a result,
Tighten the stomach, shoulders, straightened up, and due to this chest will be higher.
Five. SEAL
STRENGTHENS
The muscles of the back and shoulders.
HOW
From Plank Pose on the exhale, sit on your heels, and then rounding the back and forth tyanis hands, keeping them off the floor. Hold both 5 seconds, then inhale to come back in a posture slats.
HOW
10-15 times.
As a result,
Good extension, through which all power exercises such as push-ups with weights, will be no injuries.
6. SIDE BAR
STRENGTHENS
Biceps, triceps, back muscles of the thighs, buttocks.
HOW
"Stands up" from the floor and expand the building to the side, moving your body weight on the left hand and left foot.
On the inhale raise your right hand up and look at it. On the exhale, return to the starting position and then repeat this exercise, but on the other hand.
HOW
5-10
As a result,
Perfect body from head to feet!
Know the rules of yoga is best to do barefoot, shoes are not shackled to the movement and did not interfere with relaxation. Although the fit and special shoes for yoga, soft, with Foldaway sole.
And, ideally, need to practice yoga on an empty stomach. If you really want to eat, then settled vegetable dishes, fruit, oatmeal with water, but for 1.5-2 hours before the workout.
Repeat this exercise every morning and a healthy lifestyle, but trace posture and good mood securely.
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