Set of exercises " Flexible body in 30 minutes" promotes the development of mobility of joints, the spine, and also develops ease and smoothness of movements. By doing exercises every other day, you will feel an improvement in your overall well-being and will reduce severe muscle tension in your body. Experts recommend returning to classes every other day, gradually moving to daily training, but don’t forget about rest - the body needs one day a week to recover. This will only enhance the desired effect.

Yoga at Home. Sun salutation

For those just starting out with yoga, many instructors recommend the Sun Salutations set of exercises. These are 12 sequentially changing asanas, which simultaneously help to work out all areas of the body and focus on consciousness. The main thing is to do the exercises with correct breathing. “Greetings to the sun” is a fairly easy set of exercises, but also multifunctional.

Hatha Yoga for Beginners. The very first poses

Instructor Olga Bulanova shows the simplest poses in a video course. Some asanas are even performed in different variations, including the use of additional support and a belt. The film is good for beginners who want to get acquainted with yoga.

Surya Namaskar with Zap, video lesson. Sivananda yoga

The first part of the training course on Sivananda yoga from Zap will help you master the complex safely and quickly. You will independently master basic asanas and learn how to maintain breathing. Find out the name of the poses and details to pay attention to. The video will be useful and interesting for both beginners and those who have already mastered basic asanas. Ideal for daily training.

Vinyasa yoga

From Sanskrit the word “vinyasa” is translated as “eight bases” or “eight branches”. For a modern person, this means a set of exercises that combines meditation and dynamics. This practice involves sequential performance of asanas with proper breathing, concentration on specific points (drishti) and “energy locks” (bandhas). The video lesson offers 18-minute asanas, which are very easy to perform in the morning to wake up and have a productive day.

Yoga classes are becoming increasingly popular if you follow healthy image life. It can be practiced at any age, regardless of gender, weight and physical training. Gradually, a set of yoga exercises can be complicated and reach a certain professional level. As you practice, you can select an increasingly complex set of asanas that require serious preparation. Let's get acquainted with the technique of performing dozens of asanas for advanced ones.

Did you know? Yoga has been practiced since ancient times. During excavations in India, seals were found that existed during the period 3300–1700 BC. They depicted figures of people in certain yoga poses (asanas).

10 advanced level asanas

Before performing these complex asanas, you should warm up and stretch your muscles using a set of simpler yoga poses. You should begin to master difficult positions under the guidance of an experienced instructor, who will clearly explain their correct execution and help avoid injuries.

Kala Bhairavasana (Destroyer of the Universe)

The order of execution is as follows:

1. Sit on the surface with your legs stretched out in front of you (Dandasana).
2. Bend your left knee joint. Then, taking your left ankle, pull it closer to you.
3. Exhaling, lift and place your left thigh behind your neck, slightly tilting your body forward so that your shin is on your side. outside just behind the neck.
4. Straighten up so that your back, neck and head are in one line.
5. Place your palms next to each other in front of your chest, as if praying. Rear end bent leg close to the shoulders at the back. Be careful not to move the shin from its place on the neck. The right leg is straightened on the surface, the toes are pulled towards itself. This is an intermediate position.
6. Open your palms and move them to the mat next to your hips.
7. Turn to the left, placing both hands on the mat.
8. As you exhale, lift your body from the surface and do two breathing cycles.
9. Exhaling, move your right hand to your right thigh, turning your body to the right. If you successfully maintain balance, extend this arm above you. Both arms (extended and supporting) should form one line.
10. Freeze for a couple of breathing cycles. In this position, the body weight is transferred to the palm of the straight left hand and outer part right foot, and the non-supporting leg is straightened and makes an angle of 30° with the surface.
11. Smoothly come out of the pose, lowering all limbs and sitting on the mat.
12. Repeat the steps, bending and placing your right leg behind your neck.

Video: Kala Bhairavasana

Eka Hasta Vrikshasana (tree with one arm stand)

This asana is done like this:

1. Take a handstand (Adho Mukha Vriksasana).
2. Exhaling, move your body weight and stand on left hand, and tear the right one away from the surface.
3. While balancing, spread your legs to the sides, keeping them straight. Move your free hand to the side and balance with it too. Try to stay a little longer in the completed one-arm stand.
4. Place your feet on the mat and repeat all the steps again, but your right hand will serve as support.

Video: Eka Hasta Vrikshasana

Pungu Mayurasana (wounded peacock)

Step by step execution:

1. Sitting on your knees, spread them slightly and place your right palm between them with your fingers facing away from you.
2. Bring your knees back, place your left hand in front of you. Bend your right arm and rotate your elbow closer to the midline of your body.
3. Extend your legs straight back together. Keep it tight.
4. Exhaling, lift your straight legs off the floor, resting on the surface only with the palm of your right hand, and pull your left hand forward or place it along your body. Stretch your vertebrae (starting from the neck) forward. Keep your legs together parallel to the floor. Try to freeze in this position longer.
5. Perform this asana leaning on the other hand after a short rest.

Video: Pungu Mayurasana

Did you know? There is such a direction in sports as yoga sports. This direction is especially popular in India and South America. Competitions in this sport have been held since 1989 in the following positions: athletic yoga, artistic yoga, rhythmic yoga, acrobatic yoga, dance yoga.

Shirsha Padasana (feet on head)

To soften the pressure of the surface on your head, you need to use a mat folded twice. Next perform the following steps:

1. Sit on your knees in front of a rolled up rug.
2. Connect the brushes by crossing your fingers to the end and making a bowl with them. Place your palms on the rolled-up mat in front of you on the edges (little fingers at the bottom), clasping your fingers tightly.
3. Pull your knees closer to your head, lowering the crown of your head into the center of the rolled up mat.
4. Taking a stable head position and straightening your legs, move your feet closer to your head. The toes are turned towards the head. The back is straight.
5. Push your chest forward, thereby lengthening your spine. Hold this pose by doing 3-4 breathing cycles.
6. Exhaling, lift your legs up from the surface, bending them at the knee joints. Then stretch them straight up and stretch your toes towards the ceiling. This is an intermediate pose of Salamba Sirsasana.
7. Place your legs below your head, knees bent.
8. Exhaling, stretch the vertebrae, tuck the buttocks, move back a little and lower the feet to the surface, bringing the toes closer to the back of the head.
9. Lift your clasped hands slightly from the surface and grab your toes with them.
10. Pull your chest forward and freeze for at least a few seconds.
11. Raise your feet above you and then calmly lower them onto the mat. Relax your muscles.

Important! Shirsha Padasana has a long list of contraindications. The well-known prohibitions (flu, pregnancy, spinal injuries and others) are joined by new ones - cardiovascular diseases, hypertension, thrombosis, eye diseases, kidney disorders.

Taraksvasana (Scorpio Palmstand)

This asana should be done in front of a wall, doing the following:

1. Stand half a meter from the wall and bend forward, placing your arms down shoulder-width apart.
2. Take the intermediate asana Adho Mukha Svanasana.
3. Then move left leg 30 cm in front of you and, bending it at the knee joint, prepare for the push. The right leg remains the swing leg.
4. Bend your body slightly forward so that your shoulders are under your hands. Raising your head and exhaling, push your left foot off the surface while simultaneously swinging your other leg.
5. Take a handstand with your feet stretched towards the ceiling - Adho Mukha Vniksasana.
6. Exhaling, bend your knee joints and, bending and stretching your spine, try to place your soles on the top of your head.
7. You should keep your feet together and your toes extended.
8. Fix the pose for a while (up to 30 seconds).
9. Get out of the position and relax.

Video: Taraksvasana

Supta Kurmasana (turtle)

It's done like this:

1. Sit down with your legs closed and straight in front of you.
2. Bend your knee joints and move your feet towards you, closer to your body.
3. Exhaling, bend your body forward, move your palms alternately under your knees and extend your arms, pushing them under them. Then lower your shoulders to the surface, bending your body forward and keeping your palms down. Take a breath and exhale.
4. Exhaling, stretch your body, stretching your neck and placing your forehead on the mat first, then your chin and chest. Straighten your legs. The kneecaps are located next to the armpits, rear end the knees are in contact with the back of the hands lying on the mat.
5. Gradually increase the traction by placing your chin chest on the rug. Do not bend your knees, but press your heels to the mat. Hold the pose for several breaths.
6. With your palms upside down, bring your arms back. They should not be bent, they should be kept straight so that the forearms are located at the hips. The rest of the body position is maintained. Breathe evenly.
7. Raise your knees up, bending them slightly. Lift your chest slightly from the surface and, bending your elbows, place your hands behind your back, joining your fingers into a “lock.”
8. Move your feet closer to your head, intertwining your ankles.
9. Exhaling, stick your head into the interlace of your feet and lower your head onto the mat with your forehead. The intertwined ankles are close to the back of the head.
10. Fix in the pose (1–2 minutes). It is optimal to change the crossing of the ankles for a more even load.
11. Slowly get out of the pose and relax your muscles.

Video: Supta Kurmasana

Garbha Pindasana (embryo)

To do this you need to do the following:

1. Sit in Padmasana (lotus position).
2. Place your hands in the spaces between your thighs and crossed shins, pointing them towards you so that you can quickly bend at the elbows.
3. Exhaling, lift your hips from the surface, keeping your shins on your bent arms at the elbows, and grab your ears with your palms. At the same time, you need to maintain balance, balancing on your tailbone.
4. Fix the position for up to 30 seconds and breathe calmly.
5. Lower yourself down, release your arms and straighten your legs. Relax your muscles.
6. Cross your legs, placing the other one on top, and repeat.
7. To master this asana, you should first practice Padmasana (lotus pose) and Lolasana (oscillation pose). The next step is to master the hand balance in Padmasana. Only then can you move on to mastering Garbha Pindasana.

Video: Garbha Pindasana

Did you know? During excavations, archaeologists found evidence that in ancient times not only the ancient Hindus, but also the inhabitants of the disappeared civilization of Latin America, practiced yoga.

Yoganidrasana (yogic sleep)

Step by step execution:

1. Lie face up on the mat. Bend your knee joints one by one, pull your legs up and place them near your head, leaving them bent. Breathe evenly.
2. Then take your right foot with both hands and smoothly lift it behind your neck, placing it behind your shoulder under your right hand. Breathe evenly.
3. Do the same manipulations on the other side of the body with the left leg, at the end crossing the feet, securing the pose.
4. Reach your hands behind your buttocks and clasp them in a “lock” at your back.
5. Hold the asana for 30 seconds.
6. Carrying out the reverse procedure, return yourself to the original state - lie down on the mat.
7. Repeat by crossing the other legs and changing the order.

Video: Yoganidrasana

Tittibhasana (firefly)

The sequence of actions for this asana:

1. Stand up straight and take the Tadasana pose, reaching your arms towards the ceiling. Place your feet slightly less than shoulder width apart.
2. Sit down with your knees bent and lean your body forward, placing it between your thighs. Bend your shoulders as low as possible, make your legs straight and spread to the sides, lifting your buttocks off the mat. Place your palms on the surface at the outer edge of your feet, and the upper parts of your hands should be near your kneecaps with outside. Legs and arms should be closer to each other.
3. Gradually transfer your weight into your palms and lift your feet from the floor level.
4. As you exhale, make your legs straight, spread them in different directions and stretch, while pulling your toes towards you.
5. Direct the inner sides of the feet away from you, and the outer sides towards you.
6. Make your arms straight, and lift the central part of your palms from the surface, pressing your fingers well against it to evenly distribute the load along the edges of your palms.
7. Round your back from behind, spreading your shoulder blades, pushing your chest towards the spinal column.
8. Look ahead of you with your head raised.
9. Hold the asana for 15–30 seconds. Breathe evenly.

Video: Tittibhasana

Niralamba Sarvangasana II (shoulderstand)

Before performing this exercise, you need to stretch your neck area.

Execution step by step:

1. Lying on the mat, do a shoulder stand (Salamba Sarvangasana I) and breathe a little evenly in it.
2. Then stretch your arms on the surface behind your head, taking the pose of Niralamba Sarvangasana I. Breathe in it for a short time.
3. Then place your palms along your hips, reaching your hands towards your knees (or behind your knees).
4. Hold, don’t forget to breathe evenly.
5. Then put your hands behind your head and return to the shoulder stand position, and then to the starting position.

Video: Niralamba Sarvangasana II At the initial stage of training, complex asanas seem difficult to perform, but do not despair. Regular training and stretching of muscles over time will allow you to achieve great success in yoga, and performing complex asanas will no longer be a difficult and unattainable process.

Important! Due to the heavy load on the body and spinal column some complex asanas, they should be abandoned in case of many health problems - infectious diseases, exacerbation of chronic diseases, high blood pressure, diseases and injuries of the spine, some ailments of the musculoskeletal system, hypertension and heart disease. During pregnancy, all these exercises are also prohibited.

Here a lot depends on willpower and regularity of exercise. These asanas can improve your health and intensify your work internal organs, strengthen and stretch muscles, but due to the heavy load on the body, they are contraindicated for some health problems.

I’ve been wanting to write about this for a long time, but I still never got around to doing it.
But many are interested in this topic, and there were many requests and questions - so now there will be a conversation :)

It would seem that there is nothing difficult here: to take it and practice yoga, by yourself, or even with someone. Good mood, quiet music, a pleasant lawn in front of the house or an empty apartment with a recently washed floor. The asanas have already been mastered, everything seems clear... but here the question arises: is it possible to practice haphazardly? Inspired. What do you think?

Some practitioners and even instructors build their sequence absolutely, as they say, “intuitively” selecting asanas and sequences - purely in accordance with their own well-being (or the state of the group) at the moment. There are yoga schools that regulate the sequence of asanas: for example: Sivananda yoga, Ashtanga Vinyasa yoga, Bikram yoga.

And in yoga-23, for example, the selection of sequences occurs with the help of a special device (pendulum), which selects from the information field certain asanas that are suitable exclusively for this particular person or group.
Often instructors who are not affiliated with any particular school will simply use their own sequence as they see fit and change it as and when they see fit.

Each of these methods, of course, has a right to exist :)

The only caveat is how useful such a sequence will be for the practitioner himself. It doesn’t matter how this sequence is composed: intuitively, with the help of a pendulum, or regulated - it is important that the person feels good after the lesson, that he does not have injuries and that he progresses. Nothing else matters.

Some famous instructors say that it is very easy to create a sequence. That there are two halves of the body - right and left, there is a back and front surface of the body, that, roughly speaking, if we lean forward, then we need to stretch back. If we are working on the left half of the body, then we definitely need to work on the right half.

The complex should be balanced as much as possible. You can’t just concentrate on stretching or strength training, there should also be balances on your arms, exercises to strengthen the front wall of the abdomen, bending, bending, inverted asanas, twisting (if everything is ok with your back) and, of course, relaxation.

In some schools, it is believed that suksha vyaaama or, in other words, warm-up gymnastics, warm-up, is either ignored altogether or done in a greatly truncated version. From experience, I must tell you that it is still advisable to warm up the joints before exercise, especially the wrists, knee joints, shoulder joints, and spine. Because the load on these parts of the body is quite intense and I would still recommend not neglecting the warm-up.

After joint gymnastics You can do a few repetitions of Surya Namaskar to fully warm up your body.

I can offer two popular options for constructing classes that are used in well-known schools when training yoga instructors.

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Modern life is full of emotional overload. Increasingly, stress and depression are becoming the companions of each of us. One of the ways to get rid of them and achieve inner peace is to practice hatha yoga daily. It relaxes a person, improves his physical and mental health.

Hatha yoga is one of the areas of classical spiritual practice. It includes a complex breathing exercises(pranayama) and exercises that involve giving the body a certain posture (asana).

Literally translated, "ha" means sun and "tha" means moon. In a philosophical sense, “hatha” is the fusion of two opposite principles into one harmonious essence. Unity of spiritual and physical.

The history of its origin dates back to the turn of the 10th-11th centuries. According to legend, the god Shiva transmitted secret knowledge to people through his wife Parvati. Several treatises explaining the basic principles of the doctrine have survived to this day.

Photos of hatha yoga classes are presented below in our material - everyone can see correct technique performing exercises.

Benefits of practice

Classes have a complex effect on a person:

• Well-being and physical condition improves. Pain in the back goes away, the spine becomes flexible.
• Positive changes are observed in the endocrine and digestive systems.
• Blood flow stabilizes and the elasticity of ligaments increases.
• Changes appearance. A straight posture appears, the contours of the body become clearly defined.
• Hatha yoga lessons for beginners help to escape from pressing problems, achieve spiritual harmony and happiness.
• By practicing this system, you can significantly slow down the aging process and massage your internal organs.

Hatha yoga is closely related to the concept of marma. These are sensitive areas located on the human body, responsible for tone and energy circulation. Failure to operate such areas leads to illness and injury.

The following basic marmas are distinguished: crown of the head, eyes, occipital part, cervical region, shoulders, back, solar plexus, stomach, feet, etc. During practice, no pain should appear in these places. After all, yoga pursues the goal of general relaxation and comfort.

Learning to breathe correctly

To achieve your goal, you must constantly monitor your breathing. It is important to consider several points:

• Proper breathing helps reduce muscle tension and pain during complex asanas.
• It is necessary to listen to the instructor; some of the entrances to asanas are made while “inhaling”, and others at the moment of exhaling.
• There should be a period of at least 1-2 hours between the last meal and exercise. Otherwise, intense breathing may cause stomach discomfort.
• Calm, measured breathing feeds the muscles with oxygen, which helps a person perform strength training.

Let's learn the first asanas

The very first poses of hatha yoga are the foundation on which more difficult exercises. The list of such provisions includes:

Child's pose (balasana). The main purpose of the pose is to relax the muscles between complex asanas. Can be used as a warm-up.

Starting position: stand straight, feet together. As you exhale, you should slowly lower yourself to your knees and press your pelvis to your heels. Raise your arms up during the inhalation phase, and slowly tilt them down with your chest until they touch the floor.

Mountain pose (tadasana) is the base for all standing positions. It develops coordination and stability. Execution is not very difficult.

Stand straight, feet tightly closed, and arms along your body. The spine is in the most even position. There is no voltage. Mentally imagine that your toes are roots, try to wrap them around as much of the surface of the mat as possible.

Chair pose (utkatasana). Grouping helps develop balance and a sense of focus.

To do this, stand up straight and place your hands above your head. Squat down slowly, bending your kneecaps and lowering your pelvis towards the floor. The body moves forward, forming a clear line with the arms. The required duration of the asana is 40 seconds. To make it more difficult, try completing the task with your eyes closed.

Tree pose (vrikshasana). Proceed with classic tadasana. Having completed it, lift one leg and, bending it at the knee, pull it towards your stomach. The direction of the supporting foot is only forward.

At daily execution for 30-40 seconds. asana has a beneficial effect on knee-joint, spine and intestines.

The simplest sitting pose is sukhasana. Sit comfortably on a mat with your legs crossed. Raise your hands up, as if trying to reach the object. Having completed a certain amount of breathing cycles, lower your arms. Do several approaches.

Corpse pose (shavasana). Behind this unpleasant name lies an accessible pose for those who are just discovering the world of hatha yoga. Lie on the mat with your back down. Arms and legs are relaxed.

Commit deep breath and tense all muscle groups. Don't relax until you're done breathing cycles. Then allow your body to rest.

Intermediate and advanced level

Having mastered the elementary poses, you can move on to difficult variations. Hatha yoga poses practiced by experienced amateurs:

Downward-facing dog pose (in Sanskrit - adho mukha svanasana). To achieve the pose, you need to stand with your feet on the floor or on a mat, lean forward with emphasis on your hands (while the upper and lower limbs straight, knees not bent, neck and head relaxed). From the outside, the arms should appear to be a continuation of the body, i.e. form one line with it.

The optimal duration of the asana is 60 seconds. Exercise helps relieve headaches and is an excellent prevention of arthritis.

Warrior pose (virabhadrasana). From the outside, it resembles a forward leg lunge, common in traditional aerobics.

The entrance to the asana begins from the “Mountain” position. The arms are raised above the head, palms clasped together. With one leg, take a wide step forward (100-120 cm), bend your knee at an angle of 90 degrees. The hip muscles are parallel to the plane of the floor. The head is slightly thrown back, the gaze is focused on one point and directed upward. Hold the asana for 30-40 seconds.

Crane pose (bakasana). A wonderful tool for working out the muscles of the arms. Effectively replaces standard push-ups.

Starting position: squat down, put your hands forward and rest them on the floor. Slowly transfer your body weight and center of gravity to your hands, while lifting your legs and pelvis from the floor. As a result, we get a handstand that resembles the movements of a crane moving through water.

Conclusion

If you are not sure that hatha yoga can be beneficial in a particular case, it is better to seek advice from a doctor. You should know that exercises are contraindicated for people with traumatic brain injuries or serious injuries to the spinal cord.

It is not necessary to visit specialized yoga centers to practice. Hatha yoga at home is an affordable way to change your life for the better.

Hatha yoga photo

There are many reasons to start exercising. Constant movement is the prevention of aging of the body. Our body loves movement. During sports, muscle spasms and tension go away, metabolism is normalized, and cerebral circulation improves. If you choose between physical and psychological development, then, of course, it is necessary to start with the physical. Psychological preparation Without the physical, it is devoid of any common sense. The brain consumes about 20% of the blood, so if you are not engaged in physical development, then there can be no talk of any successful psychological activity.

In the same way, it is difficult to imagine how a car can work without gasoline. No matter how good it is, it is impossible. Moreover, in itself physical development can also lead to increased self-esteem. When you begin to engage in your physical training, then psychological growth becomes simply inevitable. And this in itself is one of the necessary components of happiness - awareness of personal growth. Even the word gymnasium comes from the word gymnastics. IN Ancient Greece The very first and most important subject was physical education. A physically unprepared person makes a pitiful impression. And sometimes it’s even difficult to decide that he can also be smart. So let's play sports :-).

Yoga for beginners. First level.

The first video lesson is a set of basic yoga asanas for beginners. Twenty minutes of classes, including basic yoga asanas aimed at increasing muscle tone, joint mobility, spinal flexibility, improving blood circulation, normalizing metabolism, acquiring beautiful posture; production of endorphins (“hormones of happiness”), activation of vital energy.

This complex includes:

• kneeling yoga asanas , which strengthen and develop flexibility of the spine, relax the lower back, promote the health of the genitourinary, digestive and circulatory systems, female reproductive organs, relieve pain and fatigue in the back, strengthen the back muscles and relieve muscle clamps in the lumbar region and along the spine;
• deflection asanas , which improve mood, provide a burst of energy and are best for back pain. They develop flexibility, strengthen the spine and make it more mobile, open the chest, pelvic area and the entire front part of the body. Backbends are considered quite difficult asanas to perform. The reason for this is that throughout our lives we have been leaning forward. If something falls on the floor, it does not occur to us to bend back and pick up this object: we lean forward. Sitting in a hunched position five days a week from nine to five causes the spine to round and tightness in the upper back and chest. In turn, this negatively affects the flow of energy in our body. The flow of energy is bent, energy is dissipated, and accumulates in some places. This leads to many diseases and problems. By developing flexibility in your spine (in all directions), you will get rid of illnesses, feel fuller, more alert, and gain flexibility in everyday life.
• yoga asanas for twisting the spine. Twisting fills you with energy, promotes relaxation and perfectly relieves bodily tension.

. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body.

Yoga for practicing at home. Advanced level.

The next two video lessons are complexes of more complex yoga asanas, which you should move on to only with certain physical preparation and only after you have completely mastered the initial level.

Safety precautions: Not every exercise in this program may be available to you. Before you start of this complex It is recommended to consult a doctor. Some exercises of the complex can be traumatic. If you feel any pain or discomfort in your body, stop doing the exercise.

Tips for implementation: Before you start performing these asana complexes, watch the entire video lesson at least once. Exercise in a warm room, protected from extraneous sounds and other factors that may disturb you during exercise. Avoid direct sunlight. Exercise in loose, non-restrictive clothing. Before starting exercise, remove glasses, contact lenses, rings and other accessories that may interfere correct execution asana Exercise barefoot on a non-slip surface. Never practice yoga immediately after eating. Wait 3-4 hours after a large meal and 1-2 hours after a light snack.

To achieve maximum results, it is advisable to practice at the same time and end the complex with a relaxing asana. Stay in it for 5 to 15 minutes.

Regular implementation of these complexes reveals the internal reserves of the body, promotes harmonization of body and spirit, increases muscle tone, joint mobility, improves flexibility, helps stretch muscles, improves the circulatory system, stabilizes metabolic processes in the body, relieves stress, and normalizes mental state. You will feel more energetic, tension and weakness in the body will decrease.

The video consists of 2 parts of 20 minutes each. They should be performed daily, alternating with each other. In the first part of the complex - yoga asanas aimed at increasing the strength and flexibility of the main muscle groups. The second part focuses on strengthening the abdominal and back muscles.

Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body.

Pros and cons of doing yoga at home.

Both studying at home and in the studio undoubtedly have both their pros and cons. TO benefits of doing yoga at home It can be attributed to the fact that you are not tied to the studio’s class schedule. You have the opportunity to study whenever and however much you want, at any time of the day or night. It all depends on your mood and capabilities. You save time on travel and money on a subscription. The only expense is the yoga mat.

It is possible to create your own asana complexes, which ones you personally like and suit best. Choose your own music for classes using video tutorials and other information that can now be easily found on the Internet. By taking this issue seriously, you can thoroughly understand everything and create good individual lessons.

There is an opportunity to relax more deeply, because you are at home, no one is distracting, no one is watching.

But There are downsides to doing yoga at home. And the main one is that in a studio or fitness center, classes are conducted under the guidance of experienced instructors. They practiced yoga for many years as students, then passed special training for instructors, which lasts from several months to several years, and now they teach themselves. If the instructor sees that you are performing an asana incorrectly, he will definitely correct it.

He will show you how to breathe correctly while performing asanas, how to enter and exit asanas, how to adjust the pose, and tell you what level of difficulty of the exercise is suitable for your physical fitness. This will help you get maximum effect from the complex performed and avoid injuries and stretch marks. In yoga, as in any sport, details are important; if you somewhere pulled your toe away from you instead of pulling it towards you, you no longer get the benefit from the asana that you could have.

If you have never done yoga before, start with an instructor first!!! Learn to breathe correctly and perform asanas, and in the future you will be able to decide for yourself what you like best, what your soul is about.

After the class, you have the opportunity to ask any question about performing asanas and receive a professional answer. You can also get an individual consultation or lesson, draw up personal program classes.

On group classes you are more likely to meet like-minded people who will share your values ​​and aspirations in terms of practicing yoga and periodically communicate with them, share your feelings from the practice, your questions and thoughts. This greatly improves your mood and motivation!

Yoga classes in groups are more organized. If you do come to class, there is a 99% chance that you will finish the class. While practicing at home, you can read, surf the Internet, watch TV, that is, do other “important” things instead of yoga.

If you paid money, then there is additional motivation for classes. And you can put off doing yoga at home for years.

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Similar materials:

Yoga asanas for twisting the spine.

Yoga. Backbending asanas.

Yoga asanas on knees.

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Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home, yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home, yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body.