Abdominal positions. Yoga abdominal poses Poses in yoga Iyengar abdominal

Duration of preliminary general practice to level: 1-3 weeks

Duration of practice in level: 3-6 months

Home practice: Optional, but desirable 15-30 minutes a day

When moving to a regular practice of yoga according to the Iyengar method, it is recommended to study in the class of the compulsory program for this level - "Beginner" and in the classes of yoga therapy and beauty additional program.

In the classes of this level, you will improve the skills of performing standing poses and abdominal poses, forward bends and simple backbends, and pearls in yoga practice - the inverted poses of Salamba Sarvangasana (shoulder stand for all parts of the body), Halasana (plow pose). If there are special medical indications, the teacher will offer you a replacement for a particular position.

After that, feel free to come to class and yoga therapy and beauty classes, which belong to the classes of the additional program, and master yoga asanas for beginners under the guidance of the teachers of the Yoga Iyengar Center. Iyengar's methodology is based on the study of poses "from simple to difficult", so each day of practice will bring you a sense of progress in the asanas that you perform, and interesting discoveries concerning your body and mind. After 3-6 months of regular classes for beginners, move on to the next level - for advanced. Moving forward in your yoga practice, you realize how vast the subject is!

Groups of asanas for beginners

In Iyengar yoga, asanas for beginners help to move to regular yoga practice and improve the skills of performing postures. different groups:, abdominal poses, forward bends and simple backbends and inverted poses. Inverted postures are the basis in the practice of asanas, they must be practiced regularly (with the exception of the period critical days among women). They provide emotional balance, stimulate the intellectual center and refresh the mind; regulate metabolism, regulate blood pressure, maintain glucose levels and chemical balance.

Yoga program for beginners

A wide variety of asanas are included in the beginner yoga program to improve body composition and lubrication of the joints, as well as to create freedom of movement in the joints. Yoga asanas for beginners strengthen and lengthen the ligaments and muscles, tone internal organs and strengthens the nerves. So that, ultimately, the activity of the internal organs improves. Developing a yoga program for beginners, Guruji Sri B.K.S.Iyengar took into account all the vital systems of our body: digestive, respiratory, muscular, skeletal, excretory, reproductive, lymphatic and nervous. For good health, all of these systems must function correctly, in cooperation and coordination with each other. The structure of the yoga program for beginners is precisely aimed at the harmonious work of the whole organism as a whole, which, in turn, will prepare you at the physical, physiological and mental levels for the practice of pranayama, which carries sensitivity, tolerance, freedom and openness of mind, discipline and moral strength ... Guruji developed the program in such a way that yoga practitioners achieve not only physical and mental health, harmony in the body and peace of mind, but also develop an interest in yoga and a desire to acquire new knowledge on its way.

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Postures have a beneficial effect on the entire body. Asanas tone muscles, tissues, ligaments, joints and nerves, support and improve the functioning of all body systems. It is very important to train until the positions become familiar to you and you feel comfortable in them. When this happens, you feel the benefits that they bring. That is why it is necessary to perform this or that sequence of poses as often as possible.

Standing poses

In a broad sense, standing postures are dynamic and enjoyable. They simultaneously refresh the body and mind, relieving tension, discomfort and pain. Standing poses are the basis for all other poses, and through them the student begins to meaningfully relate to various parts of his body, muscles and joints.

Students use their minds to control their bodies. Many series of exercises begin with standing postures to awaken the physical body - arms, legs, spine - and to stimulate the brain by linking movement to specific areas of the body. These postures build endurance, strength, and determination.

Seated Poses

Seated postures are performed after standing postures to give the person a chance to rest and relieve tension from their legs. Sitting forward bends relieve fatigue and calm the nerves and brain. In standing postures, the brain is stimulated, and in sitting postures, strenuous brain work is replaced by passivity.

Poses with spinal rotation

Poses with a twist of the spine stretch and rotate the spine. They are good at relieving back pain and limited movement in the neck and shoulders. The internal organs are stimulated, the torso rotates, and this leads to better digestion.

Kick Up Poses

The upside-down poses energize all body systems. They relieve tension in the legs, activate the work of internal organs and improve their nutrition, stimulate the brain and nervous system and also improve breathing and blood circulation.

Standing and Seated Poses, Rotating Poses are preparing the body and mind for upside-down poses. But women during menstruation should refuse such positions.

Never begin a series of asanas with supine or prone positions, otherwise called abdominal positions. Standing poses tone the abdominal muscles so that they can be used correctly. Upside down poses protect internal organs from injury during abdominal postures. This is why they should be done before you start lying on your stomach or back.

Relaxation

Savasana ends the series of asanas and should last 5-10 minutes. After doing other asanas, this relaxation posture helps release muscle tension, evens breathing, and calms the brain. Energy flows into and through the body, recharging you and relieving stress.

Based on the book " Great Illustrated Encyclopedia"

Article title	author
25 tips for yoga classes		12993
		8399
35 reasons to do yoga		5723
		5685
How to organize a yoga practice at home?	Marianna Goroshetchenko	5516
Structure, stages and types of pranayama	Victor Sergeevich Boyko	4381
Pranayama - the energy of breath		4210
The best time to meditate	Sri Chinmoy	4131
Meditation for beginners	Sri Chinmoy	3993
Yoga Exercises - Mantras, Bandhas and Mudras		3872
Yoga Q&A Part III	Vadim Zaporozhtsev	3780
Yoga Q&A Part I	Vadim Zaporozhtsev	3377
Practice Modes in Hatha Yoga	Andrey Sidersky	3374
	Marianna Goroshetchenko	3160
Practicing mudras in Yoga	Tatiana Gromakovskaya	2498
	Swami Satyananda Saraswati	2244
Mantras - the sacred music of Yoga		2198
Yoga Q&A Part II	Vadim Zaporozhtsev	1831
What is Meditation?	Vasant Lad	1507
Mantra as a means of self-realization	Elena Lusnikova	792

Do not treat physical yoga as sports... Sport is the idea of achieving physiological results based on the ultimate capabilities of your body, and Yoga does not require you to break personal records and, unlike the mind, the body Not needed sports achivments ... Your attitude to physical yoga should be more close to the concept of active rest in motion, receiving energy through the opening of the body's channels.

35 reasons to do yoga

I ought to get together and try this yoga at last... Has something like this been spinning in your head for several years now? The benefits of yoga listed in this article will help you decide to take action! Yoga promotes harmonious muscle development. Yoga classes Is the best warm-up for the joints. Yoga teaches us to relax, breathe more calmly and be in the moment.

Ayurveda and Yoga - determine your type of Yoga

Ayurveda like Yoga, is an ancient Indian discipline with origins in the Vedas. Ayurveda is an ancient Indian medicine, which in Sanskrit means "knowledge of life", "art of longevity". Treatment in Ayurveda is based on a comprehensive study of human nature as a whole, its characteristics and relationship with the outside world. A person, according to Ayurveda, is a unique creature, inseparable in essence from the universe. Everything that is in a person also exists in the macrocosm around him.

An introduction to yoga for beginners

The main element of hatha yoga is asana. An asana is a fixed and comfortable posture. These two conditions are required. Any yoga pose, no matter how complex and exotic it is, should be comfortable. and be fixed for a long time. Otherwise, all your attention will be directed to tangible inconveniences, and there can be no question of any more subtle work of consciousness in yoga class.

Achieving the state of meditation through Yoga

Allows the practitioner to use more effectively Yoga practices... The methods of achieving this state are different, but it is difficult to achieve it without understanding the processes of Concentration, Relaxation and Awareness. Most people have heard of meditations, but very few have actually experienced it. Step-by-step understanding of the human mind and the application of methods Yogis, will create the necessary conditions for meditations.

When performing abdominal postures, the impact, in accordance with the name, is on the abdomen, middle and lower back. As a rule, the study of abdominal positions begins after mastering the standing and sitting postures and the main inverted poses.

Supta Padangushthasana 1 (capture thumb legs lying1)

Supporting materials:

Execution technique: I. p.: Lying on your back. Stretch your legs, tighten your knees. Inhale and lift your left leg up with the strap over your foot until it is vertical. Extend your right leg, pressing your knee to the floor. Palm right hand put on your right thigh. Raise your left hand and grab the big toe of your left foot, or hold the taut belt with it. Take a few breaths in and out. Keep your left leg upright. Perform the asana for 60 seconds. Exhale. Release the grip on your left big toe. Place your left foot next to your right. The body is straight and stretched out on the floor. Follow the entire sequence of movements with the other leg.

Supta Padangushthasana 2 (grabbing the big toe while lying down 1)

Supporting materials: yoga mat, belt, for students who find it difficult to reach the big toe with their hand when performing this pose.

Execution technique: I. p.: Lying on your back. Stretch your legs, tighten your knees. Inhale and, bending your left leg at the knee, take it to the side. The vast majority of students need to put a belt on the foot of their left leg. Extend your right leg, pressing your knee to the floor. Place the palm of your right hand on your right thigh. With your left hand, hold your big toe out to the side of your left leg, or a stretched belt. Take a few breaths in and out. Perform the asana for 60 seconds. Exhale. Release the grip on your left big toe. Extend your left leg and place it next to your right. The body is straight and stretched out on the floor. Follow the entire sequence of movements with the other leg.

Urdhva Prasarita Padasana (straight leg posture)

Supporting materials: yoga mat.

Execution technique:

I. p.: Lying on your back, trunk and legs are straight, arms are located along the body. Exhale, move your hands behind your head. Take a few breaths. Exhale and lift your legs at a 30-degree angle.

Hold this position for 20 seconds. Breathe normally. As you exhale, lift your legs even higher. Angle 60 degrees. Maintain the pose for 20 seconds. Breathing is normal. Exhale again and lift your legs even higher to an upright position. Stay in the pose for 30 seconds to a minute. Breathing is normal. Exhale, slowly lower your legs to the floor. Relax. Repeat all movements 3 times.

Paripurna Navasana (full boat pose)

Supporting materials: yoga mat

Execution technique: I. p .: dandasana. Exhale, at the same time tilt your torso back and raise your legs. The legs should be at a 60-degree angle to the floor, with the feet raised above the head. Knees tucked in, legs straight, toes pointing forward. The spine does not touch the floor, the balance is performed on the buttocks. Stretch your arms forward, parallel to the floor. The palms are at shoulder level and directed towards each other. Perform boat pose for 30 seconds to 1 minute. Breathe calmly. Exhale, lower your arms and legs, lie on the floor and relax.

Ardha Navasana (half boat pose)

Supporting materials: yoga mat

Execution technique: I. p .: dandasana. Interlace your fingers and place them on the back of your head. Exhale while lifting your legs and tilt your torso back. Knees tucked in with toes pointing forward. Balance your glutes. The crown and toes are at the same level. Keep your legs at an angle of 30 degrees to the floor. Stay in the pose for 30 seconds to 1 minute. Breathe normally. Try not to hold your breath while doing the asana.

It turns out that many yoga positions can harm your body! A yoga instructor told us 12 of the most common asanas that can be dangerous to your health.

Increasingly, studies began to appear on the Internet that yoga is not only not a panacea, but also often harmful to health.

Why do people choose yoga as their main body work? Most often, because it is a smooth and slow practice, it does not require serious effort, does not exhaust. And it seems like it even heals. A person comes to class in some cool fitness center, and then they twine him, and on his head, and twist, and bend (not immediately, of course), and one day something will jam in his back, and he won't be able to get out of bed. Will a person associate this with yoga?

Maybe. Or maybe not. The point is that not all asanas are created equal. Many of them harm the most important part of the body - the nervous system. How? Damaging her main "protector" - the spine. Let's take a look at some of the most popular exercises that are practiced in group lessons and which shouldn't be practiced. The reasons and the alternative are attached.

Standing poses

Trikonasana, triangle pose. It is usually performed with legs wide apart, arms spread and the body tilted to one leg across the side.

Benefit: strengthens legs, improves mobility hip joints, reveals chest.

Harm: during this asana, the spine is in such a position that the strengthened legs will not bring any joy. A deep tilt to the side is not provided for by nature - the transverse processes on each of the vertebrae are confirmation of this. Regular performance of this asana will lead to displacement of the vertebrae, pinching of the nerve roots and pain not only in the back.

Alternative: Strengthen your legs with utkatasana, chair posture, with your arms spread out to the sides. Legs, back and chest will work here. Another option is the same triconasana, only without turning and bending to the sides - stretch your head up, arms to the sides, and increase the mobility of the hip joints in other asanas.

Parivritta Trikonasana, inverted triangle pose. Everything is the same as above, only the body is also twisted, and the practitioner reaches for the leg with the opposite hand.

Benefit: traction of the back of the legs, massage of the abdominal organs.

Harm: Have you ever seen real scoliosis visible to the naked eye? Google it. So, during twisting, your spine, which has physiological bends back and forth (and not left and right), takes on just such a shape. No matter how you stretch. Nice? Physiological? Healthy? No. Dislocations of the vertebrae and intervertebral hernias are very likely.

Alternative: you can perform the correct version of Trikonasana, described above, and, rolling in the hip joints, bend forward until the back of the legs is stretched. Fix the position without deepening the slope through the pain, and rest your hands on your hips. Stretch forward from the coccyx to the crown. The slope can be deepened at the expense of the hip joints as the muscles are ready, but the back should remain flat. And the massage of the abdominal organs occurs in almost any inclination. For example, in Uttanasana, where, when bending forward, the stomach lies on the hips, while the legs are slightly bent and take a subordinate position in relation to the extended back.

Utthita Ardha Dhanurasana, half-bow pose. Balance on one leg with a bend and grip on the other leg from behind.

Benefit: increases the flexibility of the spine, tones the abdominal organs, strengthens the legs.

Harm: one of the most popular treatises on yoga, dating back to the XIV century AD, says: "By practicing asana, a person acquires stability of the body and mind, freedom from ailments, flexibility of limbs and lightness of the body" ("Hatha Yoga Pradipika"). Not the spine should be flexible, but the limbs. This is how nature created us. Let's say brachial bone has one attachment point, so by hand we can rotate in different directions. Each vertebra has at least six such points (two intervertebral disc, two articular processes, above and below). Our spine has extra mobility, flexibility is useless.

Alternative: any balance asana with a straight back. For example, Vrikshasana, the tree pose, or Shivanatarajasana, the dancing Shiva pose. Strengthen your legs - be healthy!

Seated poses

Janu Shirshasana, head to knee pose. At the same time, the second leg is bent, the foot is pressed against the thigh of the extended leg.

Benefit: tones the liver, spleen and kidneys.

Harm: in this position, most practitioners cannot keep the pelvis and shoulders in the same plane. If performed regularly, subluxations are possible and, as a result, diseases of the abdominal organs. And no tonicity of the liver and spleen will help here.

Alternative: Pashchimottanasana, bending towards both outstretched legs. It tones all the organs of the abdominal cavity, stretches and relaxes the muscles of the back, does not harm the spine.

Parivritta Janu Shirshasana. The same slope, only lateral, with twisting.

Benefit: uses small intercostal muscles.

Harm: we remember the position of the spine - it is creepy in this position. But here's another question: why use the small intercostal muscles? To improve breathing? After all, they are responsible precisely for raising and lowering the chest during breathing.

Alternative: let's then do pranayama, full yogic breathing, sitting in Vajrasana, for example. The same intercostal muscles, only the back is straight.

Hanumanasana, longitudinal split.

Benefit: strongly stretches the muscles of the front and back thighs, allows you to take a cool photo for Instagram. Sorry, I couldn't resist. Envy is all, envy.

Harm : In most practitioners, the hip joints are not open to such an extent that the pelvis does not rotate relative to the shoulders. This position leads not only to subluxation, but also to displacement of the pelvis. Consequence: female and male problems.

Alternative: transverse twine. This is the ideal. In the simpler version - Upavishta Konasana, a wide angle pose, forward bend with a flat back and legs wide apart. The hip joints open up perfectly, the back of the thighs is stretched, the main thing is gradualness. To stretch the front of the thighs, Ushtrasana, camel pose, from the knees is suitable. In this position, it is important to put your hands back as far as possible so that when the pelvis is raised above the feet there is no strong deflection in the lower back.

Matsyendrasana, seated twist.

Benefit: massage of internal organs.

Harm: see asana number two.

Alternative: learn to do the abdominal lock, uddiyana bandha ("Google" to help), and even better - nauli. And then in any pleasant position you can massage the abdominal organs. And it is absolutely not necessary to curl up for this.

Urdhva Dhanurasana, the well-known "bridge". This also includes the following posture - Dhanurasana, the bow posture, where there is a deflection and grip of the feet from a prone position.

Benefit: all muscles work, reveals the front surface of the body.

Harm: deep backward bend. Let's turn to anatomy again. Our vertebrae have spinous processes in the back - these are the tubercles that everyone can feel in themselves, slightly rounding the back. It is they who protect us from unnecessary deflections. Everything has a limit. Above this limit, there is a fracture and subluxation. Have you ever noticed that gymnasts only bend in one place, as if something broke in the back? Do you know what professional athletes- very sick people?

Alternative: Purvottanasana, a pose of stretching the head up with support on straight arms and outstretched legs. All muscles work in the same way and the front part of the body is stretched, only without harm to the spine.

Inverted poses

Sarvangasana, shoulderstand.

Benefit: increases the flow of fresh blood to the thyroid and parathyroid glands.

Harm: This asana cannot be called incorrect. But you need to understand that it is only for prepared strong and better male bodies. Although women love her most of all. Now let's imagine the average woman who comes to class. She most likely has a large pelvis and a poorly developed shoulder girdle... And now we lift this heavy pelvis up and all its load falls on the weak chest and cervical spine. It is not difficult to guess what will happen - subluxations.

Alternative: for affecting the thyroid gland - the throat lock, or jalandhara bandha.

Halasana, plow pose.

Benefit: restores the nervous system, massages the abdominal organs, stretches the spine.

Harm: at the heart - again proportions and a heavy pelvis as a load on the weak parts of the spine. In addition, in this position, overstretching of the ligaments surrounding the vertebrae often occurs, which leads to loosening of the entire system.

Alternative: Kurmasana, the pose of a turtle, in which from a sitting position we lay our head on the connected feet slightly set aside from the body, rounding our back.

Shirshasana, forearm stand.

Benefit: calms the nervous system, nourishes the brain cells, stimulates the heart and blood circulation.

Harm: yes, there is no harm if this asana is performed by a physically prepared person, better man... It is better for women not to meddle in such a jungle, you will be more whole.

Alternative : the function of inverted asanas is perfectly performed by Shashakasana (the "bunny ears" pose), Adho Mukhka Shvanasana (the dog is head down), Ardha Chakrasana (from a supine position, we raise the pelvis with support on the feet attached to the buttocks), Urdhvo Padasana (the posture lying on back with raised straight legs).

Dangerous asanas in modern yoga much more: some of them are varieties of those described, some are too complex to be given in general groups. One thing is invariable - understanding the key link. In our body, this is the nervous system. Check each new exercise and movement for spinal hazard. One more thing. Yoga is not "squiggles" on the rug, but philosophy!

Yoga means connection, integration, fusion. It is an ancient Indian practical system of self-knowledge. Today, millions of people twist their bodies in the most intricate postures (asanas) called yoga. How many asanas there are - it is impossible to determine exactly. One of the old yogic texts "Goraksha Paddhati" says that there are as many of them on Earth as there are living beings and only God Shiva knows their names.

Performing asanas balances and organizes the body and mind, it only takes perseverance and willpower to learn the exercises that the encyclopedia of asanas recommends.

Yoga positions can be practiced by everyone, starting with a simple, preliminary opening of the body, gradually moving on to more complex ones. Regular practice of basic yoga asanas brings many benefits: stimulation of internal organs or improvement of blood circulation. Stretching exercises work on the body and mind and balance the flow of energy, which is especially important for women with menopause.

Let us explain what an asana is - this is a gymnastic yoga class, which strengthens, stretches and cleanses the body at the physiological level.

Correct practice leads to inner balance: nervous people calm down, depressed people get excited and stimulated.

Yoga can be like physical exercise as well as a deeper philosophy that activates the connection between body and mind. Most of the treatises in the yogic canon claim that all poses (32 can be used by people in the world) are a selection of 84 classical, outstanding (8,400,400 in total) taught by Shiva himself. However, taking into account the forms of exercises, the main groups are distinguished, which include a huge number of individual yoga positions. Different types of yoga asanas help to achieve different goals and involve different levels difficulties. This distinction makes it easier to customize exercises for amateurs and systematize many positions in order to consciously choose them for the intended purpose.

Standing positions

Most often, standing asanas are performed in the form of a warm-up to strengthen the leg muscles, support the entire body, and gain additional energy for further exercise. The quintessential correct work is an high level balance and keeping the body in a stable, upright position. A calm mind, not distracted attention and self-awareness allow you to achieve better results, thanks to which they are able to stay in a given position for a longer time.

Effects of standing postures on body and mind:

correct posture;
strengthening the spine;
strengthening the muscles of the legs and joints;
increased mobility of the spine;
stretching the arteries of the limbs, improving blood flow to lower limbs(prevents thrombosis);
strengthening the circulatory system - lengthening the lateral wall of the heart and improving the blood supply to the heart;
Standing postures help maintain emotional balance, self-confidence, and determination.

Standing asanas: Marjuriasana, Pashchimottanasana, Salabhasana, Dhanurasana, Ushtrasana, Bhujangasana, Matshiasana, Sarvangasana.

Seated meditation positions

Sitting asanas are one of best exercise which have a positive effect on straightening the spine. If you attach to them different kinds twists and turns, you can achieve the effect of maximum stimulation of the body and unblocking of the pinched spine. A very important aspect of sitting positions along with turning is the ability to cleanse the body of remaining toxins in it.

Thanks to compression and loosening, organs and circulatory systems are cleansed and their work is activated.

Sitting asanas:

stabilize the spine;
relieve tension in the diaphragm and throat - breathing becomes easier and deeper;
increases the mobility of the hips, knees, groin muscles;
soothes the mind and stretches the heart muscle cells, which improve blood flow to all parts of the body.

Sitting asanas: Padmasana, Siddhasana, Swastikasana, Sukhasana, lotus flower, lotus fields, inverted chair, dadasana.

Forward bends

They can be performed both in a sitting and standing position. The most important aspect of these exercises is, the maximum extension of the spine, due to the fact that the tilt begins in the hips, and not by bending the back. Stretching the entire back of the body, especially the spine, is beneficial. Front bends strengthen the abdominal organs and stretch the tendons and muscles of the back.

Effects of bending on body and mind:

relax the abdominal organs.
stretch and lengthen the back of the body.
regulate blood flow to the brain.
reduce heartbeat and blood pressure.

For example: Paschimottanasana, Adho Mukha Svanasana, Adho Mukha Svanasan, Uttana Shishosan, Parsvottonasana, Marichyasana I, Ardh Uttanasan, and Prasarita Padottanasana.

Back bends

The group of asanas is primarily dedicated to people who spend many hours leaning forward, for example, people who have been driving for a long time or working at a computer. These positions help to open the chest, which is closed by everyday habits, and also have a positive effect on the entire nervous system. But the exercises require proper warm-up, as well as earlier preparation of the body with other asanas, due to the impact on most of the muscles.

Dhanurasana begins with a prone position, which increases the flexibility of the spine and the strength of the legs. Natarajasana improves the sense of balance and also increases flexibility.

mitigate the effects of stress;
stimulate the central nervous system and make it immune to stress;
relieve headaches;
lower blood pressure that is too high.

These are: Bhujangasana, Set Bandha Sarvangasana, Bhujangasana. Ushtrasana, etc.

Reverse positions

The most advanced group of asanas, requiring the preparation of the whole body and strengthening the muscles of the shoulders, arms and legs. Despite the efforts and difficulties involved in entering these positions, the number of pluses is countless. People increase self-awareness and learn to hear their own own body, overcome their limitations and fears, strengthen endurance. Reverse positions strengthen the heart system and blood flow to all parts of the body. Reversible positions are effective in cleansing the circulatory system, stimulating the glands and reducing fatigue, and increasing the blood supply to key organs: the brain; heart; lungs.

For example, Shirshasana, Viparita Karani, Sarvangasana, Depada Pidam, Pincha Mayurasana. Uttanasana and Setu Bandha Sarvangasana by semi-invasive positions.

Relaxation asanas

An integral part of yoga training, usually performed at the end of a lesson to calm the mind and relax the entire body, minimizing tension in all muscles. Very often, stretching asanas are friends of these positions, which reduce the risk of injury.

soothes and regenerates the body;
although some are practiced at the end, they are preparatory asanas;
strengthen joints and provide the body with the necessary energy.

Examples of such positions are Balasana, Viparita Karani and Shavasana. In each of the poses, the eyes should be closed, and the breathing should be slow and even.

Sequence

It is a combination of selected asanas from different groups, creating a smoothly flowing sequence of movements. The solution enhances the strength of the whole body, flexibility and speed of reaction when changing positions. The most popular type of this sequence is a complex of asanas called Sun Salutation, consisting of sequentially performed positions:

Samasthiti;
Tadasana;
Utthanasana;
Ashva Sanchalanasana;
Adhomukkha Svanasana
Ashtanga Namaskara;
Bhujangasana.

It is a harmonious yoga movement, with beautiful flowing transitions. The entire sequence of positions is performed several times, at first slowly, and then the speed of transition between asanas increases.

Twelve Key Yoga Positions - Description of Asanas

A set of asanas and yoga practice revitalizes the body, opens the heart and calms the mind.

Exactly performed positions (asanas) activate the whole body, strengthen and relax muscles, activate joints, and keep internal organs healthy.

Careful practice will unblock the emotions frozen in the body. It opens up to meet for the sake of joy and love, sensitivity develops in it, which eventually turns into intuition.

Conscious work with the body and breath calms the mind, which allows you to fully experience the present moment, to maintain inner peace, even when you are active in the world.

Body health, integration of heart and mind lead to harmony in Everyday life... It allows you to live in deep contact with yourself and with the world.

Tadasana - the position of the mountain

Stand straight with your feet together.
Straighten your knees, lower your tailbone, and stretch your entire spine from the bottom of your head.
Raise and extend your ribcage, lower your shoulders, head in the center, and stretch your neck. Distribute your weight evenly on the soles of your feet.
Avoid standing on your heels or on your toes, or on your left or right foot
Learn to hold an upright position evenly on both legs before moving on to the tree.

Vraksasana - the position of the tree

A position that creates emotional and physical balance and calms the movement of the mind. Strengthens the joints and muscles of the legs, expands the spine, opens the chest and makes the shoulders more flexible. Uneven loading of the legs in everyday life leads to deformity of the spine. The correct position of the tree makes you aware and correct this imbalance, and equal stretching of both arms and both sides of the torso has a beneficial effect on the spine.

The systematic implementation of the tree position strengthens the nervous system and gives emotional stability.

This yoga exercise teaches concentration of the mind. To maintain stability, you need to focus on your body and stay calm. The moment you think about something else, contact with the body is lost and you fall.

Bend your right knee and, while helping yourself with your hand, place your leg as high as possible on inner side left thigh.
Point your toes towards the floor.
Bring your right knee back so that it is in line with your left hip.
Place your hands on your hips and keep your balance on your right leg.
Concentrate on the base of your left toe, press it firmly to the floor - this is the position of the base of the asana while standing.
Do not lose contact with the floor because you will lose your balance.
Stretch your arms out to the sides. Point your palm toward the ceiling and spread your arms straight over your head.
Feel the opening of the entire torso, especially the abdomen and shoulders. Straighten your elbows and don't stretch your neck.

The more you stretch your body, the more stable your position will be. Focus your gaze on a point at eye level. Breathe evenly. Remain in the position for 30 seconds.

A correctly performed asana makes the body and mind work. You should feel that the whole body is stretched from the base of the finger to the tips of the toes, there should be no tension. “Look” inside the body so as not to miss the moment of loss of balance and immediately restore it.

Exhale, lower your arms and legs, and take an upright position. Perform the asana for the other side.

In case of heart problems, do not raise your arms above your head, but hold your hands on your hips or extend your arms to the sides of your torso. If you can't balance on one leg right away, lean against a wall.

Trikonasana - triangle position

Yoga means harmony at all levels of life, so that the left and right parts of the body work the same, hard areas relax, weak spots strengthened. Some basic yoga asanas are dynamic, some are passive. Both are needed, this is the only way to find a balance between work and rest, to be physically and spiritually in harmony with oneself. All elements are important and complementary.

Stand up straight with your feet together.
Take a deep breath and swing your arms and legs out to the sides while jumping. The distance between the legs should be about 1.20 m
Rotate your left leg 20 degrees inward, and right leg and hip 90 degrees to the side. Straighten your knees fully.
As you inhale, stretch your spine up, and as you exhale, turn to the right, resting the palm of your right hand on the ankle.
Put your left hand on your hip and lower your left shoulder, turn your body outward so that your legs, back and shoulders are in the same vertical plane.
Pull your left hand up.
Remain in the asana for 30 seconds keeping full breathing. As you inhale, lower your torso. Rotate your feet to the left and repeat for the other side.

To learn how to set the body in one plane, perform the asana leaning against a wall. Maintaining a plane is more important than moving the right hand towards the ankle. If you have stiff legs, place your hand under your knee. Through systematic practice, the leg muscles will stretch.

The triangle is one of the most important standing positions. Strengthens the legs, increases the elasticity of the hips, develops the chest. Standing asanas and legs are the basis, they support correct posture... Leg defects, stiffness or asymmetry are one of the causes of back problems. The triangle position relieves back pain and corrects slight curvature of the spine. On the psychological level this position gives a feeling of stability, support. She fosters perseverance and willpower.

Uttanasana - intense stretching

This is a regenerating position. Calms the mind, directs attention inward and relaxes. As a result, blood is abundant to nourish the head and oxygenate the brain, slowing heart rate and lengthening breathing. Relaxes rear part body, which is a hotbed of psychological stress. An excellent position for hyperactive, tired or stressed people. Regular practice relieves depression and regulates blood pressure, and good preparation for inverted positions such as the headstand.

Pashtimottanasana - forward bend

Like other seated asanas, the position calms the heart, tones the kidneys and liver, and stimulates the reproductive system. Internal work in asanas relaxes the body and reduces the activity of the nervous system. It will be difficult to bend your legs at first, but with constant practice you will find a calm and comfortable position.

Supta Baddha Konasana - Butterfly Pose

Where in yourself and in your body do you feel love, joy, desire, fear, anger, sadness? Performing a complex of asanas, you not only affect the muscles and internal organs, but also stimulate or block energy. Yoga affects not only the body but also the mind.

Supta Baddha Konasana relaxation position. Good blood supply to the abdomen and pelvis helps maintain health Bladder, male prostate and female ovaries, relieves sciatica and prevents hernia and varicose vein formation. Allows you to feel and relieve the tension associated with vitality and sexuality, transform it into other forms vital energy: power, love, intelligence ...

Bharadvajasana - Sage Pose

One of the simpler torso twisting positions. Increases the mobility of the hip joints, and strengthens the back muscles, makes shoulder joints and the spine are more flexible, which relieves pain in the neck, back and arthritis. The abdominal organs are massaged and toned. When twisted, they contract, and the abundant blood supply when coming out of position cleanses and stimulates them. As a result, breathing deepens, the energy level increases, and a feeling of lightness and freshness appears.

Adho Mukha Svanasana - dog with his head down

Stimulates the body and calms the mind. It causes oxygenation of the brain, calms the nervous system and facilitates the work of the heart muscle, relieves fatigue and refreshes the body. Stretches the legs and spine so that lower back pain is reduced. Strengthens the arms and back muscles. The pose teaches how to maintain a balance between activity and passivity, how to combine intense work with a state of internal relaxation.

Dhanurasana - bow pose

Staying in dhanurasana gives strength and endurance, strengthens the muscles of the back, buttocks and thighs. More flexion and arching of the spine and shoulders expand the ribcage, which helps maintain a straight, "positive" posture in daily life and has antidepressant effects. Pose on the stomach, massages the internal organs, improving blood circulation.

Urdhva Dhanurasana - wheel pose

Strengthens the muscles of the back, buttocks and thighs. Exercise expands the front of the body, stimulates the heart and circulation, and relaxes the abdominal organs. The blood supply to the brain is increased, the adrenal glands are stimulated. Asana revitalizes, develops willpower and resistance to stress.

Salamba Sarvangasana - candle

The headstand is the culmination of asana practice. She is compared to a father and mother who care about harmony in the family.

The pose strengthens the back muscles and relaxes the tense neck muscles. It regulates the endocrine glands: the pituitary gland, the pineal glands, the thyroid gland and supplies oxygen to the brain. Prevents colds and headaches, helps with asthma, sinusitis and bronchitis. Relieves tension and chronic fatigue, restores energy after prolonged illness or exhaustion. Strengthens immune system... Deepens breathing, has a positive effect on digestion.

Shavasana - corpse pose - relaxation

Savasana soothes the nervous system, relieves migraines and chronic fatigue, and helps to accumulate energy. This is the first step in the practice of meditation. She teaches concentration, introspection, strengthens consciousness, contributes to the appearance of the first glimpses of spiritual rebirth.

Conclusion

If you are thinking about the systematic practice of yoga, it is important to find an experienced teacher, content only with the description and practicing the complex of asanas alone, you will not realize the mistakes you make. The teacher will show and explain how to do standing asanas and sitting asanas, correct your mistakes, and in case of difficulties or health problems, indicate other ways of doing the exercises. A good teacher is one who has been practicing and knowledgeable in the anatomy, psychology, and philosophical foundations of yoga for many years.