Friends, today I prepared a lesson in which I explain each movement in a very detailed and accessible manner. I recommend this sequence for older people and those who for some reason cannot perform more complex poses, including basic yoga asanas.
Do not be deceived by the external simplicity of these movements. In them, I draw attention to the deep internal actions and important nuances that make them effective. During the run try to concentrate on these details and on your feelings.
What I included in this gym:
- exercises to improve mobility in the shoulders
- exercises that enliven the palms, which teaches how to properly place them on the floor and use them to support
- soft flexing, twisting and stretching of the spine
- affordable strength exercise
- warm-up and self-massage elements of the feet
- sitting positions that help improve mobility in the hip joints
1. Depending on the situation, you may need bricks, a bolster, a strap, and perhaps even a chair if you find it difficult to sit on a low support.
We sit cross-legged on the floor, brick or roller. You can also put a brick on the roller to sit higher. If you are sitting on a chair, then just put your legs in front of you, without joining your feet.
The first thing to do is straighten your back. Retract the lower back, open the chest, point the shoulders down and slightly tighten the abdominal muscles. Grab the shins with your hands.
On the inhale, using the lever of the hands, bend, directing the chest forward, with an exhale, round the back from the tailbone to the neck. Continue to perform these movements in sync with breathing. Move gently, but feel every part of the spine.
2. Now place your palms on the lower ribs and take a few slow and deep breaths. Watch as the inspiratory ribs diverge to the side, and with a breath connect. This action of the ribs is very important. It helps to keep the case compact and this will come in handy during the twisting.
3. From the starting position with crossed legs, make sure that the back is even without rounding and deflection, as well as perpendicular to the floor. Put your left hand on your right knee and lower your right hand on the floor or on the brick behind your back.
We twist on the exhale, connecting the ribs and almost without using the power of the hands for this movement. Try to pull in the stomach and use the muscles of the body, turning in the waist. On the next exhale, expand the middle part of the body and the next chest. Repeat the other way.
4. Return to the starting position and change the crosshairs. Pull hands forward. Straighten them completely. Spread your fingers wide and continue to pull them apart, palms down and toward you and up and toward you. Repeat 5 times in each direction.
5. Now let's work with the shoulders. Pull your arm up and bend it. Try not to lift your shoulder. When helping yourself with your other hand, gently pull your elbow back so that it is located over your shoulder or even further. Movement should be persistent, but soft and springy. Repeat 5 times and change hands.
6. In the next movement, we try to straighten the arms, twisting fingers into a lock or using a strap. Act softly. Pull the arms upward with springy movements and then bend the arms again. Repeat 5-10 times.
7. Now we intertwine fingers of hands below behind a back. Turn, if possible, palms so that the shoulders would turn out. (It's easier to understand through the video!) If your arms are straightened - well, if not, you can still make a few movements. We need to gently spring the wrists back and up. If your fingers do not work, use the strap.
8. Now pull your hands up again and either braid your fingers in the lock or use the strap. Keeping the body level stretch to the sides, stretching the side to the waist. Repeat 2-3 times in each direction.
If time allows, complete the practice of Shavasana on the floor.
Friends, If you want to thoroughly and thoroughly understand the practice of asanas, leveling and basic principles of yoga for beginners, Stay here..
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