Where to start doing yoga on your own at home. How to start doing yoga correctly

First of all, make sure there are no contraindications. Yoga is contraindicated for any chronic diseases in the acute stage and congenital deformities of the bones. If you have had surgeries on the joints or spine in the past, you should consult with your doctor and start yoga only after a course of physical therapy.

To start practicing, lay down a mat and sit cross-legged. Place your wrists on your knees with the back side facing up. Keep your back and shoulders straight, and your chin should not be lowered. Close your eyes. Take 6 deep breaths. Try to keep the duration and depth of inhalation and exhalation the same.

1. Cat pose

One of the most important tasks of yoga at home: a healing effect on the spine. Many have often observed how a cat gracefully arches, shaking off the remnants of sleep. The first yoga pose for beginners, cat pose, is designed to give flexibility and tone to the spine.

Get on all fours so that your legs and arms are at right angles to your body. The fingers are spread out. As you inhale, bend your lower back down, straighten your shoulders and pull your head up, without lifting your palms from the floor. As you exhale, on the contrary, arch your back, pull in your stomach, and lower your head down.

All movements are leisurely - imagine that you are a cat in the sun. All yoga poses are held to a count of 6. Complete the sixth inhalation, exhale fully and slowly push your palms off the floor, bending your knees and sitting down on your heels.

2. Mountain Pose

All yoga poses flow smoothly from one to another. From the final position of cat pose, move your right or left hip to the side, place your leg bent at the knee and slowly rise, helping yourself with your hands. The back is straight, the stomach is pulled in. The back of the head, shoulder blades, tailbone and heels should be in one straight line.

The arms are positioned freely along the body. Feet are firmly planted on the mat. Feel like a mountain that nothing can make you move. As you inhale, turn your palms outward (called open palms) and slowly raise your arms above your head. Fingers stretch up. As you exhale, return your palms to their original position and lower your arms. Take 6 breaths.

From mountain pose it is convenient to bend left and right. Extend your right arm in front of you (palm facing left, not down) and raise it above your head. Bend your arm and upper torso slightly to the left. Turn your head and chest towards the raised hand. Take 2 breaths. On the 3rd inhalation, straighten up, and on the exhale, lower your arm. Same thing in the other direction. This exercise improves air exchange in the lungs and also tones the oblique abdominal muscles.

3. Pose of repentance (worship)

Get into mountain pose. Place your palms on your thighs. Bend your knees slightly. Slowly lean forward. Extend your arms and grasp your ankles or legs under your knees. Without lifting your arms, straighten your back and legs as much as your level of flexibility allows. As you inhale, without lifting your arms, stretch upward, straightening your shoulders and straining your back. As you exhale, bend over, trying to press your head to your feet. The back is relaxed. After the 6th exhalation, slowly rise up, opening like a flower. The head is the last to rise.

4. Lunges

The second goal of yoga at home is to develop flexibility and stretch muscles. From Mountain Pose, slowly bend forward and place your toes on the floor. Bend your knees so that your palms rest completely on the mat and your knees are near your armpits. Step back with your left foot as far as possible. Place a towel folded in four under your left knee. The knee and ankle of the right leg should be in one straight line. Place both palms on your right knee and straighten your back, maintaining balance. As you inhale, pull your stomach in, and as you exhale, squat down slightly to develop the inner muscles of your right thigh. After 6 breaths, do the exercise with the other leg.

5. Tree Pose

Starting position: standing (mountain pose). Turn your right foot and knee to the right and bend slowly, placing your foot on the ankle of your left leg. Then, using sliding movements of the foot (you can help with your hand), lift it to the level of the knee or inner thigh. The foot of the left leg is pressed into the floor, the leg itself is straight. If you have difficulty maintaining your balance, place a high-backed chair on the left and lean on it with your left hand. Slowly raise your hands and place them at heart level, palms pressed together. Look at one point in front of you, focus. If you “run” your eyes, you will not be able to maintain your balance. Take 6 breaths. Repeat with the other leg.

6. Cobra Pose

Starting position: Take a position lying on your stomach. The arms are bent at the elbows, the elbows are pressed to the body, the palms are located on either side of the chest, the head is raised. Take 6 breaths. As you inhale, the chest, due to filling the lungs with air, will itself raise the upper part of the body, and as you exhale, lower it. After this preliminary preparation, slowly raise yourself up on your hands and bend back. Fix the position and take 6 breaths. On the last exhalation, return to the starting position.

7. Child's pose

From the starting cobra position, smoothly move into a stance on all fours. Place the big toes of both feet together and spread your knees out to the sides. Lower your body onto your heels, leaving your arms extended (or place them along your body, as is comfortable for you). As you inhale, stretch your fingers forward. As you exhale, relax. Take 6 breaths

Final relaxation

From Child's Pose, extend your legs into a prone position. Roll over onto your back. Let your legs and arms rest freely. Close your eyes and enjoy the silence (or music). Lie like this for 10 minutes, without thinking about anything.

It’s not difficult to do yoga at home; you can alternate poses at your discretion: for example, start with mountain pose and bends. The main thing: do not forget to breathe correctly and do everything slowly and with pleasure. Any discomfort: bad mood, painful periods, high temperature, etc. – this is a good reason to cancel training. After 3 weeks of daily training, you can supplement your training with other, more complex poses.

Where to start doing yoga? - Start with theory. Don't rush to the yoga room. For a couple of free evenings, READ something about yoga—it’s better not just one thing, but different things, “a little bit of everything.” Do you agree that you shouldn’t rush headlong into a serious undertaking that will take you years, if not decades, without setting a goal and without outlining a picture of “what it is in general terms”? Choose a style and a teacher as seriously as you would choose a university for your child. I'm sure this is the most useful yoga advice in the world. Not how to quickly gain stretch marks or gain muscle strength. Start with theory right away. Then, when you start studying (and especially if you start to succeed), you will no longer have time for it.

1. WHAT KIND OF YOGA ARE? In order not to get confused in the abundance of modern styles** and directions of yoga, it is worth studying the theory of yoga a little; it will not take much time and will give a clear vision of the situation, without the “filters” of commerce on the one hand, and religiosity and sectarianism, on the other. In yoga, initially and to this day, there are only 4 branches: Hatha Yoga, Jnana Yoga, Bhakti Yoga and Karma Yoga*. All styles of yoga, both ancient and modern, fall into one of these large groups. Belonging to one of them decides a lot: terminology, philosophy, practices, teachers, and even, sometimes, intermediate goals - all this is different in different traditions.

In short, essentially:

• hatha yogis achieve their goals by performing special static poses (asanas), breathing exercises (pranayama), special positions of the body and hands (mudras), and meditation (concentration);
• jnana- (aka “raja”) yoga - through special meditations and meditative exercises for the mind;
• bhakti yoga - complete devotion to the highest goal of yoga (Enlightenment) and total emotional\mental inspiration (absorption) by this one goal;
• karma yoga - performing any and all actions without desire for any result, i.e. aimlessly, disinterestedly.

Having understood this (very roughly outlined by me, for the purposes of explanation) structure, any beginner can immediately understand what he likes best, and will also be able to distinguish a true yoga teacher from a false one, and “normal”, adequate and holistic yoga from “yoga pyramids” and sects, or physical education with an Indian accent. Please also take into account the fact that nowadays such general terms as, for example, “Ashtanga Yoga”, “Kundalini Yoga”, “Bhakti Yoga”, “Tantra” and others have become brands of author’s “styles”, used with commercial goals and have lost their true meaning.

PRACTICE:

• Read the articles “Yoga”, “Ashtanga Raja Yoga”, “Yoga Sutras of Patanjali”, “Chakras” on Wikipedia or another encyclopedia - after spending just 1 hour, you will get a general, and not distorted, idea of ​​yoga as a whole.
• If you have more time and desire to learn about yoga, check out the blog material “What to read about yoga? » and read something from the list there.

2. How to avoid injuries in yoga? The safety and usefulness of yoga practice is one of the first issues, no matter what style of yoga you are interested in! We recommend:

You need to start studying Hatha Yoga under the direct guidance of a “live” teacher (then, if you want, you will study on your own, online or from books and videos - but not at the beginning).

As early as possible in the practice of Hatha, it is worth learning to listen to your body, and not just do the exercises. And then perform all the exercises at your level, and to the best of your body’s ability at each moment, NOT looking at the teacher’s explanations or recommendations of a book/video/online course, etc. No one, not even the best teacher, can tell you exactly what you should or should not do, and how, except your own body!

Do yogic cleansing of the body - “Shatkarmas”. They will help cope with body inflexibility and pain from asanas.

Diversify your practice with different “styles” and schools of yoga. Repetitive movements, especially if performed with minor errors, can have an extremely destructive effect on the body. The solution to the problem is diversity.

Do not allow anyone to actively influence your body. The trick of a good yoga teacher lies in the world-corrections of body position, and not in the fact that a person leans on you with his weight, or pulls your arm/leg “until it’s silky.” They should tell you how to improve your posture yourself.

Learn to relax. At first, you will have a lot of tension in your body. To prevent it from accumulating, master deep relaxation techniques IMMEDIATELY - already at first. This is, first of all, a long (10 minutes or more) Shavasana and Yoga Nidra (materials and).

10. If you have individual practical questions about yoga classes- you can ask them right here, in the comments to the material, or write to the editor of the Hanuman blog! Good luck with your practice!

ADDITIONALLY:

(save it to your “Favorites”, send it to your friends - it might come in handy!):

Yogis are like people from another planet. Young and slender, they wake up easily and joyfully early in the morning, can easily stand on their heads or sit for hours in the lotus position, remain calm and surprisingly relaxed, even when everyone around is fussing and worrying, always know what they want, rarely get sick and are usually plump strength It’s as if they know some secret, thanks to which they are in a good mood and smile much more often than other people. And taking the first steps in yoga is very simple. Especially now, when there is enough available information to start practicing at home.

Well, they are definitely from another planet! The author of this article also thought so 10 years and 30 kilograms ago. And the author of this article certainly would not have believed it if someone had told her then that one day she, too, would stand upside down and rejoice at every opportunity to exercise.

In fact, the practice of yoga changes your life so gently and gradually that you yourself do not notice how you become such a person - as if from another, more prosperous planet.

Step 1. What you need to know about yoga

Step 4. Prepare the necessary equipment. Or don't cook anything!

For your very first lessons, you most likely will not need anything at all. You can exercise in any comfortable clothes, preferably barefoot so that your feet do not slip on the floor. Of course, ideally you need to have a special yoga mat, which you need to select for yourself. But at first, an ordinary tourist “foam” or the cheapest gymnastics mat from the nearest sports store will do.

Then, if you like yoga and become your regular practice, you can buy yourself a special mat - now there is a very wide choice, you can buy a very beautiful option. In addition to its appearance, pay attention to the fact that the mat is “tenacious”, anti-slip, and to its thickness - if you exercise at home, you can buy a thick mat, it will be more comfortable on it; if you want to go somewhere to exercise, then you should prefer a lighter and compact.

If you are not a very flexible person, or you are overweight, you will also need a belt - you can take a regular trouser belt or a small scarf.

Some asanas are more convenient to perform with the help of a “brick”, instead of which you can take a couple of thick books.

Finally, you may need a couple of small pillows and a blanket to relax at the end of the session.

Step 5: Create the Environment

Yoga is always a process of immersion into oneself, it is a conscious activity. If you can watch TV or listen to an audiobook while running or exercising on a machine, then while practicing yoga you need to focus all your attention on your body.

You need to track all your sensations: where it stretches better and where it’s worse, where there is pain or blockage, what emotions arise, where there is tension.

You need to look at yourself from the outside and learn to relax in every asana. And also maintain calm breathing from the lower abdomen, directing inhalation and exhalation to the most tense areas of the body.

Therefore, you will need a calm environment to practice. Choose a time when your loved ones are not at home, or they are sleeping, or ask them not to disturb you. You can turn on quiet, calm music. You can light incense if you like the smell. And most importantly, turn off your phone.

Let this hour of your life be dedicated only to you.

Step 6: Apply the principles of consistency and gradualism

To succeed in any practice - not only in yoga - it is enough to follow two principles: gradualism and consistency. The principle of consistency means that you exercise regularly. Even if sometimes you are lazy, or you are tired, or you want to lie on the couch and watch a series, but you still force yourself to lay out the mat and start studying. As a rule, this is what turns out to be the most difficult thing - laying out the rug. And then, as you get involved in the process, it becomes easier and easier.

Anyone who practices yoga will tell you that they have never regretted forcing themselves to practice, overcoming some internal resistance. After class, your well-being and mood always improve.

In order for the practice to bring changes, it is advisable to practice every day or at least every other day. And this, by the way, is another advantage of home exercises - finding an hour or at least half an hour for home practice is easier than going to the gym every day. The bare minimum is 2-3 times a week. And it’s better to exercise a little every day than to go through a “marathon” once a month.

The principle of gradualism means that you don't rush into practice like a starving man at a buffet. Some people, having felt the taste of practice for the first time, having experienced the state of meditation, throw themselves into it like a whirlwind - they meditate for hours, stand on their heads for a long time, study literature or practice asanas all day long. After some time, they become satiated and disgusted with their activities. If you are in a hurry, mastering asanas too quickly, your mind and your energy will not have time to readjust, and instead of fullness, you will feel empty.

Therefore, in practice you will have to force yourself to work out in some places, and limit yourself in others. Over time, you should come to an intuitive understanding of how much and how you need to exercise.

But this is not the main secret of effective practice.

Step 7: Use the Secret to Effective Practice

The main secret is to make the practice bring you joy. Yes, the practice may be difficult, you will have to make an effort, you may be scared to get into an inverted position or it may be painful to stretch your muscles, but the aftertaste after the class should be inner joy.

It's like in a family - you can quarrel over little things, but know that you are still close and dear to each other. Only in this case will you return to practice again and again.

Track your condition before and after class. Yoga practice doesn't have to break you. After class you should feel light and full. If you feel tired and irritated every time, then perhaps this is not your path, not your practice.

Inner joy will motivate you not only to exercise, but also to gradually make changes in your lifestyle that will make you healthier and more energetic.

Step 8. Start slowly changing your lifestyle

It’s not for nothing that many people say that yoga is a way of life. Yoga classes don’t even have to start with asanas - start with awareness. Observe: what makes you want to fly, as if on wings, and what makes you give up and lose your mood.

Start taking the simplest steps. For example, these:

TOP 5 yoga tricks for health and well-being

1. Get up with or before sunrise - the strength of the beginning of the day will give you additional energy;
2. Start your day with simple exercises;
3. In any incomprehensible situation, breathe deeply from the bottom of your belly - this helps to cope with emotions and calm the mind;
4. Eat consciously: don’t go on diets, track for yourself which foods bring you down and which foods lift you up, after which foods you feel more strength, and which ones cause heaviness and drowsiness;
5. Practice... silence - at least once a day, close your eyes, let go of your thoughts and go inside yourself for one minute.

A few more very simple but effective life hacks from yogis that will change the quality of your life can be found in our special guide:

Step 9. Motivate yourself! A budget is not just about money

The practice of yoga and meditation does not bring results immediately, but after quite a long time. So you read the article, watched the video and got excited about the idea of ​​​​changing yourself with the help of yoga. You start getting up early, working out every day, eating right, and after a while you get tired of such constant efforts. But there are no results yet. What to do then?

To create an incentive for yourself, imagine that every time you do yoga, you replenish your “budget.” For example, for each lesson you mentally “put” five hundred rubles into your account. You can even estimate how many classes you'll need to pay off your mortgage or buy a car. And if you break one of your new habits - for example, drinking alcohol at a party, give yourself a fine.

This analogy works - this is how a person works. This will make it easier for you to motivate yourself before tangible results come and new states open up.

Step 10. Find some company

Another important motivating factor is the company of like-minded people. Not everyone can do alone for a long time something that no one around is interested in. So find yourself a good company. Now this is very easy to do - join an online community with similar interests. For example,

Every year such a mystical activity as yoga gains more and more fans around the world. In addition to the fact that this is a great way to maintain a figure and develop flexibility, it will also teach a person spiritual unity with himself and help him achieve absolute harmony. Now yoga classes have become a symbol of prestige, one of the fashion trends. However, starting classes is not at all difficult and you can easily achieve results at home.

Yes, it may not be easy at first, because many questions arise. However, very soon you will begin to comprehend the basics of this art, and this article will help answer the question: what is needed in order to do yoga.

Where to start learning yoga and first classes

Everyone has heard the word yoga at least once in their life. It doesn’t matter where the desire to do it came from, the main thing is that it came. That's why it's best to start mastering it right away. However, if you decide to study on your own, then the question arises where to start.

You need to understand, in addition to the fact that yoga is gymnastics filled with exercises of varying degrees of difficulty, it also carries a deep philosophical meaning, healing a person not only on the physical plane, but also on the spiritual. In fact, over time, yoga becomes a kind of life path that the seeker of enlightenment is ready to go through. This requires an unusually serious approach, significant restrictions and a fairly large time period.

To start practicing correctly, you need to find the most suitable type of yoga for yourself. Find a few simple asanas from each and feel your inner sensations; they will tell you what is more necessary for the body. Also find the most suitable clothes that would be very comfortable.

The best time to practice yoga at home

A clear answer to this question has never been found. It all depends on what you need: energy or calm.

If you want a positive charge of energy for the whole day, then perform the selected asanas during the morning. You can do it during the day if you feel like it. Such activities will help restore your emotional background and improve your overall mood, as well as give you the necessary energy.

A relaxing complex performed in the evening, immediately before rest, will be an excellent aid for long-term healthy sleep, and will also easily relieve the fatigue accumulated during the day and promote relaxation from the bustle of big cities.

Essentially, if you feel the urge to do yoga at any time during the day, even if it happens multiple times, don't ignore it. Just reduce the time of practice and the number of asanas so as not to overwork.

However, you should absolutely not start exercising if you feel unusually tired, are in a state of agitation, or are sick. The first two days of your period should also be a time of no activity other than relaxing before bed.

Choosing a suitable place to practice yoga at home

First of all, decide whether you want to do gymnastics at home or outdoors. Each of these areas has its own pros and cons. If you have decided, then start choosing a suitable place for yourself according to the following parameters:

All this will help you achieve a state of peace, which is so necessary for yoga.

How often should beginners do yoga?

When starting to practice yoga, you should immediately set yourself the goal of making it your almost unconscious habit over time. That is why it is necessary to conduct constant systematic training.

However, for those who have just begun to comprehend this type of gymnastics in order to get real support and benefits for the body, the optimal number of weekly workouts will be four. 2 workouts per week is the so-called critical minimum, which is suitable only for those who have absolutely no time. However, with this regime, you will have to wait a very long time for any results.

If you can devote only an hour a week to training, then it is useless to take up yoga, because such exercises in themselves cannot be called a practice. Of course, after a few years some improvements will be noticeable, but they will be very unstable. At the same time, you will not be able to make asanas familiar to your body and perform them correctly.

However, for those who are full of enthusiasm and free time, the number of workouts can be increased to six. Whenever you engage in sports, always leave at least one day for rest. If you have chosen this pace of training for yourself, then be sure to dilute the exercises with meditations, kriyas and mantras.

Do you need food and water treatments for yoga?

First of all, we need to talk about the water consumption regimen. It is the source of life and is necessary for the normal functioning of the body. There are some rules here that it is advisable to adhere to if you want to have a normally functioning body during exercise.

If you practice morning yoga classes, be sure to drink a glass of water before it, but during evening classes it is better to forget about it. However, it all depends on different practices. For example, kundalini yoga allows you to drink water in small sips even during classes, but this is the exception rather than the rule. Just remember a little advice: during dynamic practices, never drink water during the workout itself.

The last drink of water before exercise should be approximately half an hour before and after exercise. Yoga itself is aimed at warming up the body. This is exactly what can be easily prevented by drinking cold water, which will simply constrict the blood vessels and cool the body.

Food is also very closely related to this practice. In addition to the fact that classes must be carried out on an empty stomach, which undoubtedly indicates the benefits of morning classes, many exceptions will also have to be made in food.

Yogis are vegetarians; if you really want to know yourself, you will have to apply this practice by giving up meat. Of course, this is not a prerequisite, without which yoga is impossible, but such nutrition will have a positive effect on the body.

1. Don't eat before bed;
2. It is better to avoid consuming large amounts of sugar and salt;
3. Alcohol is an enemy best avoided;
4. Increase your consumption of fresh vegetables and fruits.

Here the world of spices opens up for you; they will help give food a unique taste and at the same time provide visible benefits to the body. Indian spices have long helped yogis in understanding themselves.

However, be sure to remember that you should never eat immediately before doing exercises. After eating, at least a couple of hours must pass before it is cleared of everything unnecessary.

You cannot do without water procedures during yoga classes. Any activity should begin with a clean body, so be sure to wash yourself before starting to perform asanas. It is best to take a cold shower, and if possible, even swim in a spring or pond. After this, do not dry yourself. Air drying is an excellent way to harden the body. After finishing class, it is better to avoid taking a shower immediately.

Contraindications to yoga

Yoga classes are undoubtedly very beneficial for any body. However, as in any other sport, there are some contraindications that must be observed.

• temperature above 37 degrees;
• after other sports activities;
• after drinking any alcohol;
• after an exacerbation of a chronic disease;
• immediately after any meal;
• several hours after bath procedures or massage;
• in the first couple of days of menstruation.

As you can see, the list of contraindications is small and almost all of them occur at those times when it would not occur to anyone to do any exercises.

We bring to your attention a video lesson with asanas for beginners:

If you use all the little tips that were offered in this article, then soon you will be able to begin to comprehend such a complex art as yoga. It does not require the use of any supernatural abilities or expensive devices, the main thing is to tune yourself to comprehend the inner world.

In contact with

Hello future yogis! Yoga is a very common trend now. You've probably heard about it many times. Perhaps this is a sport for you and an additional opportunity for weight loss? Or perhaps with this word you imagine Yog and the letter “Y” from the children's alphabet? Or do you imagine enlightened Indian gurus sitting under a tree and passing on their knowledge to the masses?

There are a lot of myths about her. Today I would like to briefly and succinctly tell you about this teaching in general and what yoga is for beginners and exercises for it at home.

This is a philosophical movement that originated in Ancient India. It is aimed at changing lifestyle, spiritual enlightenment, harmony of body and spirit.

But this is not a sect, as some people think. In modern sports society, yoga has already become a certain type of gymnastics. It has many advantages:

• This is a way to relax and disconnect from everything external. At this time, you concentrate only on your sensations. Classes are accompanied by soothing music and, in some centers, special scented candles and dim lights
• This is not strength training. The goal is not to perform every asana with maximum load. This is not cardio training. There is no need to exhaust your body. All asanas must be performed in harmony with oneself
• During training, meditative techniques are used, in which the mood is set to achieve your goals in order to strive to fulfill your desires
• During exercises it stretches and. Posture becomes straight, which improves the functioning of all internal organs
• Breathing is controlled. It has a positive effect on the cardiovascular system and blood circulation
• In addition: a positive effect on joints, flexibility, weight loss, normalization of sleep, relief from stress and many more positive aspects

There are also contraindications, but they are significantly fewer than for any active sports. It is worth consulting a doctor for those who have diseases of the internal organs, spine, hernia, high or low intracranial pressure, or those who have recently experienced serious illnesses (oncology, surgeries, strokes). It is better for pregnant women to practice only with an instructor.

Exercises at home

Yoga at home is quite possible, and in some ways even more advantageous than sports centers. Training requires regularity, and visiting the gym is not always possible according to the planned schedule. It requires full concentration on the sensations, which is much easier to do if you train alone rather than in a group. You don't have to adapt to others - you can work at your own pace.

Moreover, there are many instructions, videos, photos and pictures on the Internet for performing asanas. But, as always, I recommend consulting with an experienced trainer before starting independent training. This will avoid completely unnecessary injuries.

At home you will not need many props:

• Rug. Many online resources suggest using a regular mat or even a towel. I do not recommend that you listen to such advice from amateurs. Many asanas are based on maintaining balance and equilibrium. On an ordinary towel, standing on one leg (arm, head or some other part of the body), you can very easily slip and get injured. Use a special polyurethane mat
• Comfortable clothes. You should not wear wide T-shirts and pants, because you will get confused in them and be distracted from your inner state. At the same time, a form that restricts movement will not work either.
• Blanket and socks. May be useful at the end of the training when conducting meditation practice
• Over time, you will need a towel and special straps. They will help you do some stretches.

Prepare the room. The room should be warm but ventilated. It is advisable to remove excessively bright light. Let your loved ones not disturb you during the training. You can turn on soothing music or sounds of nature.

Tadasana (mountain pose)

At first glance, the exercise seems simple, but this does not mean that it is not effective. Always remember - yoga is a complex exercise. By performing sequences you will get a much greater effect than doing the exercises separately.

Let's get back to the exercise. Stand up straight with your feet together and your arms at your sides. You should be completely straight, but also relaxed. Imagine that your feet are roots and you are holding tightly to the ground.

Urdhva-hastasana (hands up)

Now from Tadasana, at the entrance, pull your arms up and join your palms above your head. Try to stretch out as much as possible. If you do everything correctly, you will feel a slight tingling in your fingers and a pleasant stretch in your spine. For better results, it is better to repeat the exercise 2-3 times.

Pada-hastasana (forward bend)

Let's move on. From Urdhva-hastasana, as you exhale, bend forward, trying to reach the floor with your hands. It is strictly forbidden to bend your knees in this exercise! It is clear that from the very beginning you are unlikely to be able to perform this exercise perfectly. Just keep practicing and the results will pleasantly surprise you. In the lowest position, try to relax your back and hang.

Malasana (garland)

Next step. While in a bending position, bend your knees and squat. The exercise is done while exhaling. You need to keep your hands in front of you, and sit as “deeply” as possible. This is a very useful exercise for the lower back!

Chaturanga Dandasana (four-legged pose)

From the Garland pose we move into the pose. Now you need to go down to the very bottom and stay there for a couple of seconds. Straighten up and repeat this exercise several times. Just don't overwork yourself!

Paschimottanasana (forward bend)

Lower yourself to the floor and stretch your legs forward. The mechanics of this exercise are very important: as you inhale, raise your arms up, and as you exhale, bend forward, trying to touch your feet. At first, you won’t succeed in everything, but the main thing is to try regularly. After staying in this position for a couple of seconds, straighten up again and pull your arms up. We do 3 repetitions.

Ananda Balasana (Happy Child Pose)

Last exercise. It is quite difficult to explain its correct execution in words, so carefully study it in the picture. It is important to be able to clasp your legs with your hands, not strain your neck and, if possible, relax your spine. You need to stay in this position for at least 10 breathing cycles. After you finish, lie down on the floor, relax and rest for 2-3 minutes.

• Exercise on an empty stomach, or at least 2 hours after eating. This is why morning training will come in handy.
• You should not take a shower or go to the bathhouse immediately after. Your blood circulation will be altered after exercise
• Exercise barefoot - take care of your safety. Only during meditation can you wear socks for warmth
• Control your breathing. Breathe calmly. Inhale through the nose, exhale through the mouth
• Listen to your body. If it says, “Stop.” Do not continue the asana. No one requires you to do the splits on the first approach. Gradually you will come to this
• Relax your muscles. Being tense increases your risk of injury.
• Perform all movements smoothly, without jerking. You're not in gym class
• Don't stress, have fun
• Regularity is necessary. It is advisable to spend at least 20 minutes daily on techniques
• Stretch your spine, don't slouch
• Do some warm-up exercises before your workout

Meditation

No matter how you spend your day: sitting at your office desk, playing with your children, or, for example, painting the walls, the best way to relax is meditation. Its effect after training will be many times stronger. Thanks to meditation, you will gain control over your emotions, thoughts will flow in the right direction, and your body will relax as much as possible.

During meditation, you should be as focused as possible on your own thoughts. Nothing should interfere with you. Turn off the lights, play slow music in the background (or better yet, meditate in complete silence), cover yourself with a blanket and let your thoughts flow.

You must disconnect from everything external, feel every cell of your body, feel your breath and direct your thoughts in the necessary direction.

To enhance the effect, use mantras - sound forms of energy. One of the most famous mantras is the “OM” mantra.

Another technique that enhances the effect of meditation is tantra. This is a practice that will release your inner energy and develop sensuality.

It’s no wonder that yoga is gaining such popularity. This is not only a way to tidy up your body, but also an opportunity to clear your thoughts. Its advantages are undeniable. And if you do it under the guidance of an experienced instructor, who will not only help you perform asanas, but will also guide you in the necessary direction. Then you will get the very necessary effect of relaxation and relaxation from the very first lessons.

And as the famous B.K.S. said. Iyengar: “The most important thing in yoga is not breathing technique, knowledge of asanas or joint flexibility. The most important thing is to lay out the mat and get started.” Get started, and I'll tell you how. Subscribe to me, tell your friends. See you!

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