Yoga prolongs life. Yoga classes teach you to relax and find harmony with your body and spiritual component. Pursuing it, the body seems to separate from the soul, the soul disappears upward and seeks peace. This condition allows you to calmly analyze the situation, deal with the problem and just turns off all the stress, a person is breathing deeply.
Yoga classes are best done in the early morning. Regular exercises will keep the body flexible and toned. Significant renewal also occurs at the cellular level. It has long been proved by scientists that after two months of regular yoga, all the negative comes out of the body and is of great benefit, allowing you to stay healthy and fresh for a long time.
In the future, with systematic classes, yoga will be able to improve concentration and psychological state. She will be able to prevent stress, improve a deep healthy sleep. All this can happen, since yoga affects the central nervous system, which means that a condition such as depression will be completely unfamiliar to you.
Further in the article, one of the yoga poses - the plow - is expanded.
At first glance, the plow exercise is easy to perform. However, it is better to familiarize yourself with it in advance to avoid mistakes and possible injuries.
When performing the exercise, the plow does not need to use equipment. Parts of the body that will be involved: back, neck, legs and shoulders.
Many are familiar with this position from an early age. Even in physical education lessons at school, teachers are trying to accustom to its implementation. In childhood, the plow exercise is easy and resembles an acrobatic stunt. However, over the years it’s getting harder and harder to control your body. And many are completely afraid to injure themselves. But having completed the exercise correctly once and under the guidance of a trainer, mastering the pose comes very quickly. And useful properties from the systematic performance of the exercise will not take long.
How to do the plow exercise
First you need to spread the gymnastic mat in the chosen place. Try to calm down by throwing all oppressive thoughts out of your head. Take a few deep breaths and exhalations - breathe evenly.
Stage 1. Starting position
Lie directly on your back, then bend your knees. The feet should stand flat on the floor, arms - extended along the body on the sides.
Stage 2. Raise the legs
You need to raise your legs up. However, it is worth doing carefully. At the time of lifting the legs, the knees should be relaxed, and the entire weight should be moved to the palms, which rest against the floor with outstretched arms.
In this position, you should perform the deep breathing technique, as at the beginning of the exercise.
Stage 3. Lower legs
Gently start to get legs behind the head and try to lower them. You need to carefully treat your body, and get your legs up until it is comfortable for the neck.
Stage 4. Hands in the castle
Slowly join your hands into the lock behind your back. Hands should be extended and lying on the floor. Then you should start to take your shoulders off - gradually, in turn. Then press on your hands. Pull your heels forward, with your toes on the floor.
In this position, perform the deep breathing technique at least 3 times.
There are also lightweight options for performing this pose. And if you feel that the spine is very tense and there is no way to completely relax it when you plant your legs back, then you can help yourself with your hands.
You just need to rest your elbows on the floor, and with your palms to hold your back in the lower back. Thus, the tension in the spine decreases.
The benefits and harms of the plow exercise
In this exercise, the emphasis is on the mobility, coordination and flexibility of the performer.
Usually inverted poses are performed at the end of yoga classes. So, a person whose head is below the pelvis receives a wide range of healing energy impulses. In fact, a person redirects all the accumulated energy and cleans the channels for the newly arrived positive charges.
Having learned to exercise the plow, many will be able to move to a higher level of self-development and knowledge. Physical benefits will also come after several times the exercise.
In this position, the maximum extension of the spine occurs. Early postural defects will improve, and spinal flexibility and mobility will develop.
Also, the exercise activates all the functions of the intestines and urinary system. Problems with the internal organs of the pelvis will disappear, as well as fat deposits in the abdomen and waist. With systematic approaches, exercise relieves nervous fatigue, increases mental activity.
The plow can also be harmed by exercise if it is done carelessly or without the help of a professional. Perhaps the implementation of this exercise will lead to severe injuries of the intervertebral discs, that is, they can provoke a rupture of the disc and develop a hernia in the lumbar spine. A hernia is often removed using an operable method.
This exercise is contraindicated to perform:
- people with high blood pressure and diseases of the cardiovascular system;
- with diseases of bronchial asthma;
- with the consequences of traumatic brain injury;
- people with epilepsy;
- with eye diseases (glaucoma, retinal rupture);
If there is any doubt about whether you are doing the exercise correctly, it is best to do this under the supervision of a trainer.
Finally
Doing yoga is a must: having discovered it for yourself once, there is every chance to spend an entire healthy life with it. And the yoga plow exercise, like many others, will help you to stay calmly in the energy flow, make the right decisions and improve the quality of life.