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.
Raise your hands over your head, taking a breath, and sharply lower them down, making an involuntary exhalation. With a new inspiration pull up the left, and then the right knee to the body. Then stand on your knees, turning over your right side, still touching the floor. When the breathing becomes higher, sit on your heels and rise freely from the floor.
Proper breathing
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.