East - a delicate matter, but for us, with ourEurasian mentality, it is understandable. Therefore, we with equal enthusiasm take something completely western or come to us from exotic Asia. That's all the methods of recovery, diet and gymnastics insignificantly begin to try on yourself: whether it's a new-fashioned Scandinavian walk or Indian yoga, tested for thousands of years. By the way, it is yoga - one of the few available, effective, and most importantly, pleasant ways to improve one's health, lose weight, rejuvenate the body and get emotional balance. This is such a wonderful and miraculous yoga - incomprehensible system of perfection of spirit and body, which you can even master at home. Let's learn about the basics of this eastern practice and how to start doing yoga.
The Meaning of Yoga
Among beginners doing yoga at home a lotThose who do not quite correctly imagine its true purpose. Yoga - this is not a sport, not a method of combating obesity and not even a method of improving the body. Yoga is, above all, philosophy, a different attitude to life, to your body and to your soul. The main goal of yoga is the attainment by the spiritual and physical practices of the sublime state of the psyche, and a healthy spirit, as you know, can only be in a healthy body. That's why doing yoga and helping along with spiritual perfection improve their own body and their own health. However, outside India itself (the motherland of yoga), it is associated only with one part of this teaching, namely, with the physical practice of hatha yoga. But even hatha yoga is largely underestimated by beginners to master this practice at home. It is believed that it is enough to learn a few asanas (poses) to proudly inform friends about their communion with this Indian teaching. However, hatha yoga is not only exercise (those same asanas), but also diet, breathing, ritual gestures and meditation. In general, hataha yoga is considered the first step, the preparatory stage for comprehending the entire yoga teachings and achieving physical and mental harmony.
The Benefits of Yoga
As we have already said, a healthy spirit canexist only in a healthy body: this was claimed not only by the Soviet propaganda of a healthy lifestyle, but for centuries practiced yoga - the philosophy of bodily and spiritual harmony. And it is no accident that physical and breathing exercises in yoga help the body to gain lightness and flexibility and save us from many ailments. So, for example, hatha yoga classes normalize the respiratory system, "treat" diseases of the lungs and bronchi. And also yoga helps to get rid of chronic fatigue syndrome, insomnia and headaches, strengthens blood vessels, joints and heart muscle, helps to cope with depression and obesity and even (even!) Is recommended in the treatment of infertility caused by hormonal disorders. One of the most important advantages is the absence of age restrictions. In addition, in favor of practicing yoga, its availability is available (you can study at home) and any level of physical fitness. Anyone who is not confined to a bed or a wheelchair can do yoga (both at home and under the guidance of a coach). Here there are no standards, but only a complete immersion in the process and awareness of each of their movements.
Rules for beginners
Yoga is a kind of ritual that can not be violated. Therefore, for beginners to do yoga at home it is important to learn the basic rules:
And, of course, the most important thing (we will repeat) is fullimmersion in the process. Therefore, starting to practice yoga, be prepared for the fact that you will need comfortable clothes that do not fetter movements, an isolated room (a room in which you can close the door) or the opportunity to stay alone and not be distracted by phone calls. Yoga is best practiced barefoot and on an empty stomach, and for a better effect, it is still desirable to follow a low-calorie vegetarian diet. From the outfit you only need a rug or a small blanket. If you are mentally prepared and have the opportunity to observe all of the above conditions, then nothing can interfere with yoga at home. And even if you do not have a special manual or manual, you can just master the set of exercises for beginners. Only this complex will be enough to improve your health, to restore the muscles and joints flexibility and strength, get rid of irritability and lose weight. And only then, having felt that you need to move on, you can safely move from the category of beginning yogis to the advanced category.
Having mastered the basic rules, you can proceedoccupations at home. For beginners, it is enough to master a few basic asanas and perform them regularly. Note that regularity means daily, albeit brief, sessions. This practice will bring a more tangible result, rather than you will be engaged for a long time, but only a couple of times a week. And one more rule that must be adhered to: the load on both sides of the body must be the same when carrying out the asanas. If you have to take asymmetrical poses, you first need to do the exercise in one direction, and then in the other. So, the basic poses (asanas) of yoga, included in the course for beginners. Tadasana. Pose of the mountain Get up straight and stretch upwards with the whole body. At the same time, the feet are connected, the pelvis and abdomen are retracted, legs are straightened. The arms are lowered on the sides of the trunk and slightly apart in the sides, the palms are straightened, the fingers are stretched out. Shoulder should be pulled back and lowered, keep your back straight, and raise the collections parallel to the floor. This asana has no contraindication. It is with her that you need to start your studies at home, and also finish this asana set of exercises. Tadasana corrects posture and compensates for the harmful influence on the spine of sedentary work and shoes on high heels. Namaste. Thanksgiving The starting position, as in the previous asana. The arms are bent at the elbows, the palms are connected in front of the chest and are turned upside down (ritual tin "mudra"). Another version of the posture of gratitude is the connected palms behind the back. This option is much more complicated, it turns out not from the first or even from the second time. But the effect of this variant of this asana is much more palpable. Urdhva. Pose with hands raised up From the position in the Pose of the Mountain (Tadasana), raise your hands up and maximally stretch. Hold in this position. Exercise by the principle of stretching all the muscles of the body. Only in contrast to stretching there is a complex impact and a softer effect. Utthita Trikonasana. Pose an elongated triangle Spread your legs as wide as possible, without losing balance. Hands spread apart and pull. Stops turn to the right, bend to the right side and grasp the right hand by the right knee. At the same time, pull out your left hand vertically. Repeat with the inclination to the left. The main condition for the correct posture of an elongated triangle is the maximum, but pleasant extension of the arms, legs, neck, lateral muscles and spine. In addition, the body and limbs must be in the same plane. Utthita is recommended for osteochondrosis, poor joint mobility, arthritis. It helps in the treatment of gastric and intestinal diseases, strengthens the lateral muscles, muscles of the legs and abdomen, promotes weight loss. Virabhadrasana. Pose of the hero with one sword First spread your legs as wide as possible and stretch out your arms. Then raise your hands upwards with the palms extended to the ceiling and connect them over your head. The left foot and body tilt to the right, and bend the right leg at right angles. Now it is necessary to straighten the right leg and its foot also turn to the right. Hold in this position for about one to two minutes and repeat the asana with a turn in the other direction. Virabhadrasana is recommended for joints and spine diseases. Improves lung function, promotes weight loss in the abdomen and waist. Strengthens the muscles of the whole body. Mukha shvanasa. The position of the dog Asana is known in two versions - the pose of a dog with a lowered muzzle and the pose of a dog with a raised muzzle. In fact, it resembles the movements of a dog stretching, for which it got its name.
- Adho mukha svanas. Pose of a dog with a lowered muzzle. Squat down, placing your feet on the width of the pelvis, and lower your arms and place them on the floor with the palms shoulder width apart. In this case, there should be enough distance between the palms and the feet that you can stretch and straighten your back. Then lift the pelvis up to the ceiling, straightening your legs and placing emphasis on your toes and palms. Now, directing the force to the legs, try to put the heels on the floor, keeping the trunk and arms straight and loosening your stomach and neck.
- Urdhva mukha svanasana. Pose of a dog with a raised muzzle. The starting position, as in the previous asana. Leaning on the palms and tips of the toes, tear off the legs and torso from the floor, and tilt your head back.
This asana is recommended for fatigue and headachespain, in the treatment of pulmonary and gynecological diseases, as well as in kidney diseases and menstrual disorders. Corrects posture and helps with osteochondrosis. Balasana. Posture of the child Kneel to the floor, then lower the buttocks on the heels. Now slowly put the trunk on your hips, stretching your arms forward. Hold this position for one or two minutes. Balasan makes it possible to restore balance and harmony of the body, relaxes the clamped muscles of the back and neck. Vrikshasana. Pose of the tree Stand up, rest your heels on the floor, straighten your legs. Inhale and lift up, connect the palms and maximally take the raised hands behind the head. For greater effect, flex one leg in the knee and place it on the thigh (the front part of the leg above the knee) of the opposite leg. Vrikshasana allows you to achieve a graceful posture and strengthens the spine. Dhanurasan. Pose onion Lie down on the floor face down. Take your hands back and grab your ankles with your hands. Inhale and simultaneously lift the lower and upper part of the trunk. Hold in this position. Such an exercise strengthens the abdominal muscles, makes the arms slender and aligns the back. Salamba Sarwangasana. Pose of a candle To master this asana is one of the main tasks of beginning yogis. Salamba Sarvangasanu is called the mother of all the asanas and consider her beneficial influence on the body simply enormous. To do this, lie on your back, stretch out and tense your legs in your lap. Then exhale and pull to the stomach bent knees, tightly pressing the hips to the body. Do two breaths-exhalation, tear the pelvis off the floor and prop up it with the palms of the arms bent at the elbows. Take two more breaths-exhalation. Now lift your legs and body up, pressing your chest to your chin (your legs are bent at the knees). Two more inhale-exhalation - and the legs are vertically upward. Stay in this position for at least five minutes, keeping free breathing. Sarvangasana is recommended for all diseases of the spine, nervous disorders, asthma, diabetes, hypertension, hemorrhoids, insomnia, bronchitis, lung and kidney diseases. This asana cures migraine, dizziness, gout, flat feet, gynecological diseases, rhinitis, tonsilitis, prostatitis, flatfoot and chronic fatigue syndrome. Especially useful for endocrine glands (genital glands, thyroid, pancreas, thymus gland, adrenal glands, pituitary gland, epiphysis).
- Important! You can not perform a Candle Pose during an exacerbation of any of these diseases.
Uttasana. Stretching down Take the Pose of the Mountain, then Pose with arms outstretched, and then lean forward as much as possible, without bending your knees, and touch with the hands of the floor. Hold in this position for one or two minutes, relaxing your head and neck. Shavasan Mritasana. Pose of a corpse This asana concludes a cycle of yoga for beginners. Allows you to completely relax, disconnect from external sounds and your own thoughts. Simple seems only at first glance, as to achieve complete relaxation of all muscles is very difficult, and with the first attempts it is simply impossible. Lie on your back, unfold your hands palms up, slide your heels and spread out the socks, close your eyes. Try to relax completely. Try to deliberately relax the muscles, starting with the toes and ending with the eyes. Ideally, you should stop feeling your body and even the pupils of your eyes should not move. Breathe first deeply, and then more superficially. Keep this position and state for fifteen to twenty minutes. Shavasana Mritisana is completing every lesson, recommended for menstrual disorders, headaches, stress, neuroses, heart disease and chronic fatigue. Has no contraindications.
Effectiveness of lessons
Having opened my own personal yoga club and practicing inyour own home, you become yourself an instructor. Of course, benefits, pictures and video - this is a very good help. But how to understand that your yoga is right, and you do everything "as it should", and not "how it turns out." The main thing is to listen to your body and understand your feelings. If you do everything right, then the sensations will only be pleasant. The main thing is to feel and track your feelings. If they are, then you are doing everything right. The fact is that each asana forces certain muscles and organs to work and launches its own special mechanism for healing the body. So the first sensations (tingling, pulling, warmth, vibration) indicate the start of this mechanism. If you started to feel your body, then the muscles woke up, joined in an active work, and the first results will not take long to wait. Very soon you will feel not only an improvement in your health, but notice that the spleen is passing, negative thoughts are replaced by an optimistic mood, activity and desire to act are awakened. So act! Do not stop at the very beginning of the road, because only the walking master can drive the road! We advise you to read: