Table of contents:
- Marjariasana (stretching cat pose)
- "Centrifuge" (modified cat pose)
- Anjaneyasana (crescent moon pose)
- Goasana (table pose)
- Adho Mukha Svanasana (Downward-facing Dog)
- Marichiasana (deep twist pose)
- Kandharasana (half bridge)
- Parivritta Trikonasana
- Pashchimottanasana (leaning to the legs while sitting)
If you perform these asanas every day, then you will notice the first results in a week. Do the complex in the morning or evening, 2 hours after a meal.
Marjariasana (stretching cat pose)
The cat pose, when performed regularly, helps to work out the entire spinal column, make it more flexible and mobile, eliminating blocks and clamps in the lower back, interscapular region and the neck region. Maintains the performance of the pelvic organs and the abdominal cavity in good condition. Strengthens the abs.
Performance: squat down, palms clearly under the shoulders, knees under the hip joints. Knees are bent at right angles and are hip-width apart. On inhalation, we make a bend, not throwing our head back strongly, we look up. On exhalation, rounding the back, we look away at the stomach, as if pushing off the floor with our hands. We make sure that the lower back does not bend too much, evenly distributing the load along the entire line of the spine.
"Centrifuge" (modified cat pose)
The asana perfectly relieves tension from the neck and back, increases flexibility. Prevents cramping and curvature, tightens the abdomen. Indispensable for those with a sedentary job.
Performance: rotation of the body around its axis in a circle. First, clockwise 4 times.
Then counterclockwise, also 4 times. On inhalation, we make a semicircle that bends the back.
Exhale in a semicircle that rounds the back. Try to do this exercise carefully going through each degree of rotation.
Anjaneyasana (crescent moon pose)
In the crescent position, the muscles of the legs work, the back of the hips is stretched. Mobility in knee joints and tendons is increased. The asana opens the pelvis and chest, stimulates blood circulation. Not recommended for back pain, hernias and diseases of the cardiovascular system.
Performance: Stand up straight. Step forward with your right foot and place it between your hands, lower the knee of your left leg to the floor. Correct the angle at the right knee - it should be 90 degrees. Straighten your back, stretch your arms up. Open the chest, and twist the pelvis slightly forward. Hold in this position for a minute, then return to the starting position and do the same on the other leg.
Goasana (table pose)
Increases intra-abdominal pressure. Eliminates spinal deformity. Restores and rejuvenates the deeply lying muscles of the back and abdomen. Relaxes the stomach and intestinal system. Disclosure of the pelvic bones. In this case, on the elbows it helps with constipation and does not overwork your wrists.
Performance: stand up straight, legs slightly apart, arms are lowered along the body. Get down on your knees, stretch your arms forward, bend forward and put your elbows on the floor, your head is freely lowered, your back is straight, your stomach is tucked up, attention is focused on the abdominal muscles.
Adho Mukha Svanasana (Downward-facing Dog)
Perfectly stretches the whole body, strengthens the legs. By doing this asana regularly, you will release tension from the muscles in your neck and shoulders. Calms and improves brain function. Serves as the prevention of diseases of the joints and the gastrointestinal tract, is good for high blood pressure and thrombosis. Downward-facing dog trains the respiratory system, enriches tissues with oxygen, and helps to increase lung volume.
Performance: get on all fours, hands shoulder-width apart, knees are also shoulder-width apart. Transfer weight to your feet, while pushing your pelvis up, straighten your arms and knees. Rest your toes on the floor, pull your shoulders back, bringing your shoulder blades together - this will open your chest. Lower your head down, relax your neck.
Marichiasana (deep twist pose)
Improves bowel function, relieves acute pain in the back, lower back and hips, cures shoulder ligament sprains and dislocations of the shoulder joints, relaxes the shoulder girdle.
Performance: Sit with your right leg bent, knee pointing up. Place your right foot behind your left thigh. Pull your left leg forward. Place your right hand on the floor behind you. Twist to the side of the bent leg, helping yourself with your left hand. Your task is not to curl up as much as possible, but to stretch your head up. Fix the asana for 30-40 seconds and repeat on the other side. It is advisable to start all the twists on the right side.
Kandharasana (half bridge)
The asana promotes internal massage of the abdominal organs and stretches the spine. Strengthens the muscles of the arms, legs and trunk, improves metabolism and general condition, increases blood pressure.
Exercise: lie on your back, legs together, arms along the body. Bend your knees and put your heels to the buttocks, hip-width apart. Put your hands with your palms on the floor under the shoulder joints, with your toes to your feet. Raise your torso, bending over in your back, and put your head on the floor with the crown of your head. Stand a little and continue straightening your arms and legs all the way. Stand in a bridge position with free, relaxed breathing until the first signs of fatigue. Then, exhaling slowly, slowly lie down on the floor and relax.
Strengthens the legs and hips, gives tone to the abdomen. Normalizes the functioning of the nervous system, improves the flexibility of the spine. The asana is contraindicated for back injuries and low blood pressure.
Performance: stand up straight, press your feet firmly to the floor, straighten your legs. Open your arms, palms facing the floor. Place your feet along one line. As you exhale, unfold the body to the right and place your left hand on the floor, and extend your right hand above you. Look up. Keep the abdominal muscles tense during this asana. Change your leg and repeat on the other side.
Pashchimottanasana (leaning to the legs while sitting)
Pashchimottanasana refers to therapeutic yoga postures for the spine. It eliminates stoop and curvature of the spine, rejuvenates the nerves of the spinal column, has a beneficial effect on the genitourinary organs, intestines, pancreas, spleen, liver and stomach. Asana reduces appetite and improves digestion, tightens the hips and buttocks, reduces the amount of fat on the abdomen, stimulates the endocrine system, and has a beneficial effect on the heart.
Exercise: Sit on your buttocks, straighten your legs. Point the toes of your feet towards you, press the backs of your knees to the floor. Grasp your shins or knees with your hands - where your hands reach when your back is straight. Helping yourself with your hands, stretch your back forward and up (but not down!), Lengthening the spine. Then relax your back and lower it as low as possible to your legs, continuing to pull the crown forward. Breathe freely for 30-60 seconds, gradually increasing the duration. Move your lower back slightly back, lift your head and, bending in your chest and back, lift up the vertebra behind the vertebra until your back takes an upright position.