Over the past twenty years, yoga has become so popular that few fitness centers offer it. Many do yoga for flexibility and stretching, and not for finding the meaning of life or achieving enlightenment (nirvana). One of the reasons why some people do not like visiting yoga studios is the excessive imposition of religious moments and rules on which the life of a yogi should be based, as well as various spiritual practices that most people are simply not mentally prepared for. That is why many people prefer to practice at home, doing simple stretching yoga exercises.
Where to begin?
To get the maximum effect in a short time, you must:
- Clearly defining a goal for yourself is an indicator of successful practice, and approximate time limits. For example, six months later, sit on a longitudinal twine, three months later reach out with your palms to the floor with straight knees or learn how to make a “bridge” in twenty weeks.
- Make a training plan with detailed instructions: what poses to do and why, how many sets to perform and for how long to fix each asana.
- It is necessary to take into account physiological factors: age, state of health, lifestyle and, based on this, competently draw up your yoga program for stretching.
How to stretch your legs?
The overall flexibility of the body largely depends on the condition of the muscles and tendons of the lower extremities, since the often enslaved back line of the legs blocks the muscles of the back, and the front line - freedom of the iliopsoas muscle, on which not only direct posture, but also the health of internal organs . There are a lot of yoga poses for stretching legs, but even performing only three or four asanas, you can achieve powerful results.
- Ashwa Sanchalasana, or the Horseman's pose in combination with Ardha Hanumanasana, when performed regularly, can allow you to sit on a longitudinal split - the dream of most girls.
- Paschimottanasana in combination with Supta Virasana will give the same, but milder result.
One of the main poses in yoga
Despite the apparent simplicity of Paschimottanasan (the posture of stretching the back surface) of the body, there are many secrets, pitfalls, and even tricks. With their help, you can affect the whole body in different ways - and this is thanks to only one asana! In order to correctly build a pose, it is necessary to control two straight lines - legs and spine.
No need to try to get your head to the feet at all costs - this is absolutely not an indicator of flexibility, but a spine critically overloaded with a bend. In Paschimottanasan you should be at least three minutes (preferably longer), while breathing deeply through the nose, balancing inhalation and exhalation.
Hip joint mobility
Considering that people now spend a lot of time in a sitting position, the state of mobility of this zone leaves much to be desired: in such cases, special stretching exercises from yoga are simply necessary! The simplified pose of the Dove is ideal in this regard: stay in it should start from 30 seconds and gradually bring to 3-5 minutes.
Take the position, as in the photo, making sure that the line of the pelvis does not fall sideways, and the line of the bent knee does not go inside beyond the plane of the hip joint. It is also important to ensure that the spine is stretched in a straight line, so at the initial stage of developing posture it is recommended to actively help yourself with your hands, using them as a support. In order to make the process more efficient and easier, it is recommended to do yoga stretching exercises before this position.
Shoulder mobility
For many people, the limiting movement is the shoulder girdle and pectoral muscles, which, along with the spasmodic interscapular area, form a tight corset that does not allow full chest breathing and brings a lot of inconvenience in everyday life. In yoga, for stretching the muscles of the shoulders and surrounding areas, there are several simple but very effective positions, some of which are available even at the workplace:
- Hasta Gomukhasana. Everyone knows the position of the finger lock behind him, so that one arm is directed with the elbow up, and the other down. The position affects many small, but very important muscles and tendons of the shoulder girdle, and also (with good performance) helps to extend the latissimus dorsi and the shoulder area.
- Paschima Namaskarasan. Namaskar or namaste is the position of the hands in which the palms of each other are folded at the level of the heart, resembling a prayer gesture. In Paschim Namaskara, this gesture is rebuilt behind the back, at the level of the shoulder blades, so that over time the palms are in close contact, the shoulder joints are open, and the chest is qualitatively straightened.
Also an important factor in the flexibility of the arms, mobility of the shoulders and general posture is the diamond-shaped muscle, which is perfectly involved in these simple exercises.
Spinal flexibility
Yoga for stretching the spine is a whole separate column in which there are many different poses that affect the basis of the human body in different ways. For basic stretching of the main muscle groups responsible for freedom of the spinal column, three should be performed: Pashchimotannasana (it was described above), twisting around the axis of the spine and deflection (for example, a "bridge"). In the last two stages we will dwell in more detail:
- The simplest twisting of the spinal column, accessible to everyone, is Jathara Parivartanasana, performed by a yogi lying on his back.Take the position, as in the photo above, close your eyes, breathe deeply, firmly pressing your shoulder line to the floor, forming a single line. The legs can be straight or bent at the knees (depending on the level of flexibility), but the knee line must be at or above the pelvis.
- Everyone knows the “bridge” pose, but not everyone is available at the first stage of yoga. Stretching for beginners should be more correct, so you can use Ushtrasana's pose in a lightweight version (as in the photo below).It is important to control the smooth deflection without overloading the lumbar and without throwing your head back at the first stages of entering the asana. It is necessary to be in a pose from 30 seconds to 1 minute, and then perform compensation - an inclination forward.
For transverse twine
Those who have long dreamed of perfect Samakonasan (transverse twine among gymnasts) can use the Frog pose. True, it will be necessary to prepare the body for it with the simpler exercises for the legs and hip joints described above. When the primary amplitude of the hips is reached, you can begin to perform the asana: kneel and, resting your hands on the floor, spread the knees to the side at the maximum accessible level, keeping the angle of the bent knee at 90 degrees. Then lower yourself to the elbows, controlling the location of the main joints of the legs: the knees and hips form an almost straight line. It is important not to rush, to allow the body to adapt in this difficult position, and only then gradually raise its knees until once the groin completely drops to the floor.
If you succeed, you can try to perform directly Samakonasana.
Balance in everything - the basic principle in practice
Do not forget that yoga stretching over the whole body should be harmoniously supplemented by exercises for effort and muscle contraction (as a compensatory factor). If you perform only flexibility options, you can "loose" the joints: the spine will begin to "crumble", micro displacements will appear that can lead to injury.
The importance of a strong muscle corset supporting the spine must be constantly remembered. Sometimes in the process of training, many forget what the risk of ignoring power poses is fraught with.
Yoga is harmony in everything, therefore it is necessary to act on the body harmoniously: 50% of flexibility should stabilize 50% of the effort, then the body will be in perfect condition. Just do not confuse enslaved, blocked by a spasm from excessive squats or lunges with muscles obediently and skillfully performing the necessary tasks. Be harmonious in everything, like any conscious yogi.