Known for its relaxing, yoga can focus on its body. Smooth, asanas rebalance forces and blur the heaviness of the muscles that you feel. Once the sun salutation made, learn to relax by adopting the posture of the cart, the arc or the cobra. Every asana should be performed in a state of calm and relaxation, not tension, why concetrez on your breathing. If an asana hurts you, choose another.
Practice on a yoga mat, comfortable clothing with which you do not shake.
To avoid injury, listen to your body and never push your limits. Do not do these exercises if you have a sore back!
Halasana (the plow)
1. Lie on your back, arms at your sides, chin slightly tucked into the sternum. Release throughout the body (especially the neck and shoulders).
2. Press gently on the palms against the floor. Think back to the chin. Tilt the pelvis (to get back against the floor). While exhaling, lower your legs behind your head keeping your hands, neck and head in contact with the ground. Esseyez keeping legs straight (if possible). Well relax the neck and face. During the descent of the legs, do not take the weight of the body, do not force it down.
4. Place the toes (toes) on the ground, legs still tense, as in the picture above, if it can not bend them slightly. You can lay your hands on your lower back, by leaning on your elbows, to have a little more support. Consider well relax neck and shoulders. Breathe normally and calmly in posture. Keep it about a minute.
5. On an exhalation, bring your legs forward, very slowly and by mounting the head. Stay for a few breaths lying on your yoga mat.
2. Press gently on the palms against the floor. Think back to the chin. Tilt the pelvis (to get back against the floor). While exhaling, lower your legs behind your head keeping your hands, neck and head in contact with the ground. Esseyez keeping legs straight (if possible). Well relax the neck and face. During the descent of the legs, do not take the weight of the body, do not force it down.
4. Place the toes (toes) on the ground, legs still tense, as in the picture above, if it can not bend them slightly. You can lay your hands on your lower back, by leaning on your elbows, to have a little more support. Consider well relax neck and shoulders. Breathe normally and calmly in posture. Keep it about a minute.
5. On an exhalation, bring your legs forward, very slowly and by mounting the head. Stay for a few breaths lying on your yoga mat.
Dhanurasana (arc)
1. Lie on your stomach. Breathe calmly.
2. Spread your legs slightly. Bend your knees. Grab left ankle with left hand and right ankle with your right hand. Tighten the shoulder blades.
3. As you inhale, raise your head, lift chest and pull the plugs to loosen the knees and thighs.Further tighten the shoulder blades. Release the face. Stay open shortly.
4. Then back in the supine position while breathing out. Lying on his stomach, turn head to one side, arms at your sides, close your eyes and relax.
2. Spread your legs slightly. Bend your knees. Grab left ankle with left hand and right ankle with your right hand. Tighten the shoulder blades.
3. As you inhale, raise your head, lift chest and pull the plugs to loosen the knees and thighs.Further tighten the shoulder blades. Release the face. Stay open shortly.
4. Then back in the supine position while breathing out. Lying on his stomach, turn head to one side, arms at your sides, close your eyes and relax.
Bhujangasana (cobra)
1. Lie flat on the floor, arms back, legs together.
2. Bend your elbows. Place hands on each side of the chest, fingers facing forward.
3. Inspiring and squeezing the shoulder blades, make sure your arms slowly raise your head and take off the ground bust. The thighs should remain in contact with it. Keep your elbows against your body. Ride with the strength of your back, do not rely too much on your hands. The buttocks are dentendues during this exercise. If you are a beginner or have back problems, it is advisable to stay with the forearms on the ground.
4. Stay a while in this position. Then exhaling slowly descend and rest on your stomach.
2. Bend your elbows. Place hands on each side of the chest, fingers facing forward.
3. Inspiring and squeezing the shoulder blades, make sure your arms slowly raise your head and take off the ground bust. The thighs should remain in contact with it. Keep your elbows against your body. Ride with the strength of your back, do not rely too much on your hands. The buttocks are dentendues during this exercise. If you are a beginner or have back problems, it is advisable to stay with the forearms on the ground.
4. Stay a while in this position. Then exhaling slowly descend and rest on your stomach.
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