There are special yoga exercises that are faster than one person to harmony and focus. These are asans, which is based on body balancing. Run them without preparing it is hardly possible. Newbies can begin the development of this group of exercises with a tree posture, a crow poses and a very similar to her caravel poses.
Features of the execution of units
Continuing the study of the basic yoga poses, it is worth paying attention to a tree pose (Vircshasana). This wonderful asana can focus on internal physical and spiritual peace. The possession of the tree in yoga is very symbolic. It is important for it to fulfill to focus consciousness and well balance the body. The achieved physical equilibrium will gradually go to the energy and spiritual part of the person. Iricksana strengthens the muscular corset, the shoulder belt, enhances the flexibility of the hips and legs.
An important nuance is to focus a glance at one point in front of him. The execution of this Asana will require the ability to distribute weight by different parts of the body. In general, this ability is laid in each of the birth, but with age and lack of practice it is lost. That is why, at first, it may be difficult to perform a tree posture.
Steadfasting Perericshasana:
1) Take the starting position - standing straight. The feet with estimated fingers should be located together, the hands are lowering along the body, and the shoulders relax. It is good to present yourself in the form of a high, strong tree and concentrate on this sensation;
2) With the help of a hand, raise the right foot, bent in the knee and place a foot on the inner part of the thigh opposite. It is important to keep the left leg straightened and reveal the hips by sending the right knee out;
3) If it turns out to be concentrated, then you can release the hand to stop holding your leg, straighten the neck, back, lift my head. It is important to make sure that the body does not fall forward;
4) Palm is slowly connected opposite the chest like in the namaste. Breathing calm, and the abdominal press muscles relaxed;
5) Hands should be slowly raised above the head with the palms connected together. Posna save 10 - 30 seconds, after which they are returned to the initial position.
It is possible to complicate a tree pose by leaning in it with the hands straightened in the elbows and connected palms. Such a tilt is performed until the fingers touch the floor, and the back will not be parallel to it. In this position, it is possible to stay 10 - 30 seconds, after which it returns to its original position - a tree pose.
Perform it is very difficult, you should not force events. It is best to fulfill Pokshasana in stages. First you should learn how to keep balance on one leg, and then learn to keep your leg on the inside of the thigh, etc.
Performing this posture of the house, the video of Yoga will provide certain assistance in understanding how to do it right.
Pose Crow - Cockassana for strong muscles and tendons
Balances in yoga play a rather important role and allow a person to develop concentration, emotional stability, attention and stress resistance. These exercises stimulate mental development. One of, at first glance, the complex Asan is the pose of the crow in yoga (Cockasane). The execution of this exercise requires the correct breathing, the concentration of attention, the work of all muscles and joints.
As a result of the development of this Asana, the muscles of the hands, shoulder belt and even fingers are strengthened. This posture is ideally suited to people who, by virtue of their work, are dangerous to the tendons repeated injuries. In addition, the digestion improves, the respiratory function will increase.
Getting Started with Cockana Better to progress, using a large pillow, which will prevent injury from falling on the head. To master this exercise is better in stages.
In addition, it will not prevent the body to pre-prepare, using boat poses, snakes, as well as transitions from the pose of the plank in the side stop. These asians will allow to gradually develop the muscles of the press, back, shoulders, hands and teach the right distribution of weight in space.
Cockaging progress:
1) take the starting position sitting squatting with a support on the socks. Palm with open fingers is important to arrange on the width of the shoulders. Bending elbows should be sent back and slightly to the sides, the hands are formed by peculiar ledges for the knees;
2) body weight shift on the palm and the beginning of the thumb, which minimizes the excess stress on the wrist. Then there is a small tilt forward, the knees are placed on the hands of a little higher elbow, and they should also be slightly outward;
3) shoulders and blades need to pull back. It is important that the back remains straight, after that the maximum weight passes into the hands. From the floor, one foot, the impulse of which can be obtained thanks to a very insignificant push forward. Then the second leg rises, and the position is held first a few seconds. Training will be allowed to be in Cockan from 10 seconds to 1 minute.
It is easier to perform a pose with stronger bent elbows. In order to complicate, the knees are closer to the armpits, the feet are connected and raised above. After the completion of Cockana, rest is needed or in the slope or in the pose of the child.
For example, such video lessons yoga will allow you to familiarize yourself with the performance of such sufficient complex asana ..
The process of execution of the Bakasana - Crane Pies
Very similar to Crow's Pose - Bakasan (Crane Pose in Yoga). This is also an exercise of a balance on hands, which requires the concentration of attention and physical work of all muscles. It can be performed in several options. Crane's Pose, like the Pose Crow, categorically contraindicated Pregnant and people with progressive joint diseases at the moments of exacerbations. To begin with, consider the Bakasana "Bald" with barely bent in the elbow joint with your hands.
Progress:
1) From the position of squatting hands put on the floor at the level of shoulders, the fingers are divorced;
2) the tilt forward, the legs are bred to the sides, and the knees strive to high enough and grab the shoulders as much as possible;
3) it is necessary to tear off the floor legs;
4) Lower the torso, bending hands in the elbow joint and go to its original position.
Other options, the caravel poses are: Bakasana with steps connected together, Upper Bakasana with the maximum deflection of the thoracic spine and knees located in the axillary depressures. This practice will help in the future to master the vertical rack on straight hands - HOFHO Mukhch.
Performing yoga postures based on body balancing, a person can achieve harmony, strengthen the concentration of attention, raise the level of stress resistance. These are wonderful exercises that allow you to train all muscle groups and ligaments. There are other more complex asanas for a balance, start up by the development of which follows the crowd of the crow and the poses of the tree.
