The aging of the human body is greatly influenced by the position of the body, on which the functioning of the nervous, muscular, cardiovascular and respiratory systems depends. As a result, the organs begin to malfunction and the body weakens. Regular yoga practice not only improves health, but also slows down aging.
The pose promotes flexibility in the spine, strengthens the deep back muscles and improves posture. Also, this asana helps to normalize the functioning of the kidneys, adrenal glands, digestive system and has a positive effect on the functioning of the thyroid gland. This pose energizes, gives flexibility and elasticity to muscle tissue, it can help with displacement of the vertebral discs and osteochondrosis. The “cobra” pose is performed while lying on your back, which promotes internal massage of the organs and improves digestion.
But when performing this asana, you need to be careful for those who suffer from thyroid pathologies, and if there is a hernia, before starting yoga, you need to consult an osteopathic doctor. Also contraindications include pregnancy, high blood pressure, pathological lordosis, severe abdominal diseases and sciatica. This pose is very common, but improper practice can lead to injury.
It is performed lying on the floor on your stomach, legs are straight, feet are connected, arms should be bent at the elbow joints, hands are under the shoulders, and palms are pressed to the floor. Taking a breath, you need to slowly raise your chest and take your shoulders back, while your arms should remain bent at the elbows.
It is important not to lean on your hands, but only to fix the position with them, you need to rise only at the expense of the back muscles. After several inhalations and exhalations, rise even higher, bending your lower back and straightening your elbows, try to reach as high as possible to the ceiling.
Throw your head back and reach with the top of your head to your shoulders, try to stretch your back as much as possible, stay in this position for 30 seconds, then slowly return to the original lying position. Repeat the exercise 3 times with a break of 15-20 seconds.
This asana develops the hip joints well, increases blood circulation in the pelvic organs, this posture will be useful for those who work in sedentary work. Its systematic implementation helps to improve the functioning of the kidneys, the genitourinary system, and is also the prevention of sciatica, hernia and varicose veins. It is indicated during pregnancy because it strengthens the uterus and bladder.
The butterfly pose is performed while sitting on the floor, the feet must be connected and moved to the groin area, and the knees must be spread apart and pressed to the floor as much as possible, the back must be flat and the shoulders straightened. Grasp your feet with your hands and, straightening your chest, keep your head straight, in this position, perform 20 knees swings to warm up the muscles a little.
Then perform a gentle tilt to the right knee, placing your left hand on the right thigh and perform the same exercise on the other leg. After that, holding your feet, try to lean forward as much as possible.
This yoga pose has no contraindications and even untrained people can perform it, the main condition is slow and smooth execution. The “cat” pose has a good effect on the spine, increases its mobility and relieves stress. When performing this asana, those muscles are used that are hardly used in everyday life. This pose also strengthens the neck muscles, trains the abdominal muscles, relieves fatigue and tones the nervous system.
To perform this asana, you need to get on all fours, keep your head straight and look forward. After taking a breath, start bending your back down, while raising your head as high as possible and looking at the ceiling. As you exhale, arch your back in an arc, and rest your chin on your chest, you need to push your back upward, while drawing in your stomach and remove the maximum amount of air from your lungs.
By combining these two exercises, perform them smoothly for one minute, later you can increase the execution time to 3 minutes.
A very simple and important posture, it will help relieve tension from the shoulders and chest, as well as relax the back. The baby pose has a positive effect on the nervous system, helps to cope with stress, chronic fatigue syndrome, has a positive effect on the brain, it helps with dizziness and improves blood circulation. This asana acts on the spine, gently stretching it and, with deep breathing, massages the internal organs.
The starting position for this pose is on your knees with your buttocks on your heels. Taking a deep breath, slowly lean forward and try to press your stomach against your hips, while keeping your back relaxed.
Then stretch your arms forward and lower your palms, while your forehead should also rest on the floor. In this position, breathe deeply and deeply, deeply and at least 5 breaths.
To come out of the asana, you first need to raise your head, then slowly raise your upper body while keeping your back straight.