Yoga for beginners: asanas and pranayama
How to practice yoga at home, so as not to hurt yourself and achieve amazing results? There is nothing easier! In the previous article, we told you how to prepare carefully for daily yoga, and in this we will tell you which asanas should be performed by novices and advanced yogis themselves.
Short general complex for 20 minutes
If your acquaintance with yoga is just beginning, or you decided to do yoga yourself at home – this complex is ideal for the first stage of classes. Try to carry it out daily to develop a habit of regular practice.
When you can perform all the exercises perfectly and completely synchronize breathing with the position of the body, you can gradually add more complex asanas or go straight to the thirty minute complex.
Start with breathing. Pay attention to yourself, mentally go over the whole body, relax the tension in the muscles. Breathe smoothly, calmly, concentrate only on sensations in the body. Perform the asanas one by one in the order in which they are presented in the complex. Try to move smoothly and do not scatter attention to the sides.
1. Uttihita Tricosana (the pose of an elongated triangle)
The pose of the triangle stretches and strengthens the muscles of the legs, from the feet to the groin. Bending over, we open the chest, we make the shoulders and hips move. This position will help people with a weak vestibular apparatus, with a shattered nervous system.
- stand straight (pose tadasana)
- place your legs so that an equilateral triangle between them
- the right leg is turned 30 degrees inwards, and the left one – at 90 degrees outwards
- maximally tilt the pelvis and the trunk to the left, place your left hand on the calf or ankle, depending on how you are getting it, and lift the right arm vertically upwards
- lock position for 2 minutes
- Go back to the starting position and perform the asana in the other direction
2. Bhujangasana (cobra posture)
The cobra posture stretches the back muscles while strengthening the spine and opening the chest. As a result, we are much easier to breathe, our lungs are completely filled with oxygen, which stimulates blood circulation and improves brain function.
- lie on your stomach
- straighten your legs
- bend your arms in the elbows and place your hands on the floor at the height of the chest
- strongly press the hips to the ground
- palm out, straighten your arms and bend backwards
- lock position for about 2 minutes
3. Marichiasana III (pose, dedicated to the sage Marichi)
Performing this asana, we twist the spine, while pulling it up. When properly performed, it has many useful properties – it improves the functioning of the gastrointestinal tract , the work of the liver and stimulates the cushioning of the intervertebral discs, protecting us from osteochondrosis and other diseases of the spine.
However, care should be taken to twist the entire length of the spine to avoid excessive lumbar overstrain.
- sit on the floor, straighten your legs and back (pose dandasana)
- bend the right leg, pull the knee as close as possible to the body, and place the foot on the floor as close to the groin
- Embrace the knee, pull to it so as to lengthen the spine and open the chest
- turn to the right side, covering the left arm with the right knee
- go back to dandasana and perform the same asana mirror, pulling the left leg and turning left
4. Adho mukha sukhasana (inclination forward from the lotus position)
Inclined postures work with all the back muscles, being preparatory to more complex asanas. Pulling the spine, asana helps to get rid of scoliosis. In addition, this position helps against menstrual pain.
- sit in a lotus pose
- lean forward
- try to stretch forward as far as possible to stretch the spine
- fix the position for a minute and a half
- return to the lotus position
- change the weave of the legs and perform the asana again
Short general complex for 20 minutes (continued)
5. Pashchimotanasana (posture of stretching the back)
In addition to its stretching spine effect, this asana is useful to those who want to lose weight. Doing it, you are removing fat from the lumbar region. In addition, it stimulates the work of all internal organs of the abdominal cavity, as well as the work of the adrenal, pancreas and female reproductive system.
- sit on the floor, straighten your legs and back (pose dandasana)
- Push your feet to the floor, pull your feet to yourself
- lean forward
- stretch the spine as if you wanted to put your head at the feet
- fix the position for two minutes, then return to dandasana
6. Urdhva prasarita padasana
This asana is designed to make your press perfect . But if done correctly, you will feel tension in the lumbar region.
- lie down on your back
- connect the legs
- press the lower back to the floor
- Raise your feet 60 degrees off the ground
- lock the position and stay there for 3 minutes
- if it’s hard for you to stand for 3 minutes, put your feet on the floor, take a break and repeat the exercise again
7. Salabhasana (locust pose)
The locust pose works with virtually all muscle groups, stretching the back, hips, chest, arms and legs. In the whole complex there is no other asana, from which you would feel such tension in the whole body. However, after its regular execution, you will see the fastest effect – when your triceps are beautiful and pumped up.
- Lie on your stomach, straighten your legs and stretch your arms along the body
- on inhalation, lift head, trunk, arms and legs upwards
- try to open the chest, squeeze the buttocks and pull the hands back
- lock the position and stay in it as long as possible
8. The transition from Adho mukha svanasana (pose the dog face down) to the Urdva mukha svanasana (the dog’s pose is upside down)
In this dynamic transition from one asana to another, the muscles of the hands and the back surface of the thighs work. Adho mukha svanasana is usually recommended for women to calm the nervous system, and Urdva mukha svanasana – to improve blood circulation in the pelvic organs.
- stand in the pose of Adho mukha svanasana (pose the dog face down): the feet and palms completely lie on the floor, the fingers are straightened and arranged. If possible, keep your hands and feet straight, first you can bend your knees;
- on inhalation, smoothly move to the position of the Urdva mukha svanasana (dog’s pose with the snout facing upwards): through the arms arched back, head pointing up. Lean on the floor with your fingertips, your heels are torn off from the surface by 90 degrees:
- synchronize movement with breathing – when you finish breathing out, the asana should be done completely;
- take one more breath, and on exhalation return to the pose Adho mukha svanasana (pose the dog face down);
- again, try to keep your breathing in sync with the movement. When you are done breathing out, the asana must be completed and fixed;
- do this combination of asanas for 3 minutes.
9. Shavasana (pose of the corpse)
Accept the posture of a dead body is recommended by all schools of yoga after each, even the shortest complex of asanas. Shavasana relaxes our body and mind, helps to move from concentration to sensations in the body to a busy work day. In shavasana, we calm our central nervous system and switch it into a normal routine.
- Lie on your back and close your eyes.
- straighten your legs and move them apart at a comfortable distance
- Put your hands at a convenient distance from the body
- 10 times strain and relax all muscles
- watch the breath
- lie calmly 4 minutes
After you have felt the desired relaxation in shavasana, it is very important to fix the effect of the whole complex of exercises and correctly move from a state of relaxation to an active daily activity. You can not just rise from the floor and start daily business, because from such an unexpected jerk, both the body and your psyche will experience a lot of stress.
First, go back to the sensations in the body – feel its weight, strength, feel the touch to the floor and the breeze on the exposed areas of the skin. Then decide to come out of shavasana and stretch your whole body, like after a sweet dream. You can even yawn – it tones the respiratory system.
You can not benefit from yoga unless you learn to breathe properly. Yogic breathing is called pranayama, and this is the most difficult part of practice. It requires concentration and rest, and sometimes it is better to do less asanas, giving more time to practice pranayama. In addition, you will not believe, but the practice of conscious breathing works with several groups of muscles, and it will perfectly puff up your press.
In everyday life we do not control our breathing, and often it becomes intermittent, only the upper parts of the lungs are involved. The body is not saturated enough with oxygen, the cardiovascular system suffers. Uneven breathing also affects our nervous system.
The next time you are nervous, angry or just in a bad mood, stop and watch the breath. And then take a deep breath and adjust the breath, making it full, smooth, even.
If you have never done pranayama before, you will devote the first month to the preparatory exercises .
- Place both hands on your stomach and breathe in air to fill the lower section of your lungs. The thorax should be immovable.
- Place your hands on the ribs and fill the chest with air. The abdomen should remain motionless.
- Put your hands above your chest, wrapped around your armpits. Fill only the uppermost part of the lungs with air.
When you learn to fully master all the departments of the lungs, go directly to the practice of pranayama.
- Sit in the pose of lotus or half-lotus. With a sharp movement, pull in the abdomen and strain the muscles of the press, thereby releasing some air from the nose.
- Inhaling, relax the stomach, drawing air into it. Then press the press again, simultaneously drawing in the belly and releasing the air from the nose.
- Do a few cycles of 60 breaths and breaths, and in between, watch the breath.
- After the completion of pranayama, always stay in the same position for a while, watching the breaths and exhalations. This stage is necessary for the lungs to return to their normal work, and your consciousness gradually returns from a state of complete concentration.
Do yoga at home, try to observe safety techniques. Best of all, if there is someone else besides you at home who you trust. The observer will be able to correct your posture and help in a difficult situation. Be careful and careful, do not try to immediately twist into a knot, like a real Indian brahmin!