Yoga for flexibility

Yoga has diverse effects on human health. For example, through proper breathing during execution of asanas normalizes the cardiovascular and immune systems. But the most obvious bonus that you can get from yoga - is to improve flexibility.

The oldest statues depicting yoga postures, referred to as Indian civilization that existed in the 3300-1300-ies BC. Today yoga - one of the most popular classes in any fitness center. This means that as a form of physical activity, it has successfully existed for over 5000 years! At least it confirms that yoga is not newfangled craze flexible girls in baggy trousers, and deserve your attention kind of fitness.

If you normally prefer power training, You probably feel a lack of muscle elasticity. Over the years, it can lead to problems with joints, poor posture. Therefore, to improve the quality of their training and well-being in general, you should add to your exercise program to improve flexibility.

complex structure

The complex consists of a set of poses that will help to increase the flexibility of the whole body. Even if with the flexibility you absolutely everything is bad, perform the asanas with the amplitude with which the can. Do not despair if it is small: you can gradually increase it at regular employment.

• Duration - less than 15 minutes.
• Warm up and cool down are not required.
• Inventory - mat.
• Clothes should not hamper movement, hang out or bulge at the seams. At the same time you should be in it's warm enough. Better not to wear socks, your feet do not slip.
• The right time: after the main workout or at bedtime for stress relief.

Each movement is performed smoothly, without jerks. Hold the pose and try to relax. So you will be able to deepen the degree of muscle tension. During execution of the whole complex follow the tone the abdominal muscles, not over-emphasize the stomach and do not slouch. Breathe steadily.

1. Thoroughly stretch up, left, right, side, descend smoothly to the feet. Repeat four times.
2. Traffic flows make a bunch of three postures dog muzzle down and muzzle the dog up.
3. Of posture muzzle the dog down the stretch the right leg up, pull your knee to your chest, legs bent at the knee before a, twist to the left, then pull forward again to wring the left and if you can, raise your left leg wrapped around her hands. Repeat for the other leg.
4. Take the buttocks stretched arms in front, then move the body forward and upward stretch, leaning on the hand.
5. Four times the stretch like a cat: Flex the arc back up, then down.
6. Raise your right arm and left leg, drag in the opposite direction, not caving in a waist. Replace the arm and leg. Repeat four times.
7. Lying on your back, put a bent at the knee right leg raised to the left, hold the left thigh arms and pull him to her. Switch legs.
8. Straighten both legs, then tighten your right knee to your chest, hold hands right calf and hold in this position. Repeat for each leg three times.
9. Get into the right knee of the left leg straight, expanding the upper body to the right, stay in this position. Repeat for the left leg.
10. Tighten both knees to your chest, clasping their hands. Then he straightened up and have a good stretch. Repeat.
11. Sit down, legs, spread apart, bend your left leg and bend to the right, and then expand the body and stretch hands to right leg (aim to ensure that clasp the left hand right foot), then relax, leaning to the left knee. Repeat to the other side.
12. Bending both knees, try to pull the foot to the groin, knees down as low as possible. Hold this position. Breathe calmly. Gently straighten the legs. Stand up and stretch.