INFOGRAPHICS: Yoga on the road

During long flights or road trips, our body is numb, the muscles begin to ache and long sitting on the ground to become unbearable. flights of 6-9 hours are especially hard, as if the bus could stop at every 2-3 hours at bus stops, and you have the opportunity to stretch their legs a bit, then the plane is not particularly clear up.

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I suggest you exercise of Yoga for beginnersThat can be performed in small spaces, up to toilets in aircraft.

So you're on the road, fly or go for a long time, and have to sit heavily.

Polusobaka (Ardha Adho Mukha Svanasana)

Hands rest against the wall at the hips and start to gently tilted until the torso between the hips and not formed an angle of 90 degrees. Thus knees should be kept in line with the hips.

How it helps? She opens the chest, shoulders, back and tendons behind the knees. It helps to get rid of pain in the lower back.

Perfect fit for long journeys, during which you sit a long time in uncomfortable chairs.

Chair (Utkatasana)

Legs together or shoulder width. Back straight, arms extended upward in a diagonal, reaching the tailbone toward the floor, bent at the knees as if you are going to sit on an imaginary chair.

How it helps? It strengthens the lower leg, legs, buttocks, arms and body.

Ideal for putting in order all these parts of the body after a long sleep fasten your seat belts to the seats.

Standard stretching for the hips

Become a short distance from the shell. Bend your leg and pull back, leaning his foot on the sink. Pull the thigh of the bent leg slightly forward, while continuing to hold the foot in the sink. Then repeat the same with the other leg.

What she does? It relaxes the quadriceps.

Ideal for extending the quadriceps muscles of hips and resuming the flow of blood to the knee joint.

Pose Tree (Vrksasana)

Stand erect, one foot firmly rests on the floor of the feet, the other bent at the knee and rested a foot on the inner thigh of the second leg just above the knee. Weight should be handled on the inside of the foot hard leg. Hands folded in a namaste at chest level. If you can not balance in this pose, try a little to hold her arms, touching his fingertips to the wall. Then do the same in the other leg.

What she does? This pose helps to feel your body and learn to keep the balance. it also opens the hips, giving discharge body and strengthens the ankle and arch of the foot.

Ideal for workout and strengthen the back and sides of the feet (and body), which numb during a long trip.

Utthita Hasta Padangusthasana

Transfer all your weight on your left leg straightened. Slowly lift your right leg, grasp the thumb of the right hand, or foot, hold just over the top of the foot, if you are in the shoes, and straighten your leg so that it was parallel to the floor. If stretching is not enough to fully straighten your leg, you can keep it slightly bent at the knee. Then do the same with the other leg.

What she does? Improves the sense of balance, stretches the lower back and quadriceps femoris muscle, strengthens the body.

Ideal for stimulating those parts of the brain that are responsible for the balance.

Tuck standing (Uttanasana)

Legs together or shoulder width. Lean forward, trying to reach the floor with his hands. In this case, the legs should be straight, the back surface hips relaxed. When you angle the back should be straight and you should reach the lower ribs to the hips, chin to knee. If you can not get on the floor with your back straight, can be slightly bend the knees.

What she does? Stimulates blood flow to the brain, stretches the muscles of the thighs and the back of the back, relieves stress from the spine.

Ideal for relieving pain from the back after a trip to the uncomfortable and hard seats.

Sliver standing (Urdhva Prasarita Eka Padasana)

One leg is retracted and rests against the wall. The second leg is boned and stands firmly on the floor. Tilt the body forward to the foot, the opposite leg continue to carefully lift up and back, using the wall as a safety net.

What she does? Good stretches hip muscles, relaxes the hip joints and improves blood flow to the brain.

Ideal to test your flexibility.

Pose crescent (Ardha Chandrasana)

Become a sharp sideways to the wall, left foot turned towards the wall. Begin to bend to the left until the fingers of his left hand has not touched the floor close to the left foot. Simultaneously with body tilting lift the right foot up and away as long as the angle of the left foot will not be 90 degrees. Ensure that the housing and the pelvis have been deployed to the side. The knee of the supporting leg slightly bent.

More complicated version - bend the right leg at the knee, clasp her hand foot and gently pull her heel to hip.

What she does? It improves balance, strengthens the body and keeps in tone muscles of the thigh.

Ideal to bring to life his stiff legs and wake up.

The disclosed side angle (Parsvakonasana)

Get into a lunge, right foot forward, knee bent, the left is pulled back, the knee is straightened. Keep the legs to be aligned and flexed knee angle was 90 degrees. In this position, expand the body to the side, right hand put next to your feet so that your shoulder turned over his knee. The left foot should be turned slightly to the side. Left hand lift and drag up and to the side so that it forms a straight line with his left foot and body. Then do the exercise on the other side.

What she does? Reveals the inner thighs, stretches the hips, strengthens the quadriceps muscles of the thighs, opens and strengthens the body.

Ideal for getting rid of stress in the lower back and warm up stiff muscles of the legs.

A more advanced option - to straighten the bent leg, leaving the body deployed to the side. The shoulder of the left hand is behind the left foot, the right arm is raised and extends upwards, forming the left-hand one straight line. During this exercise, you should look for a raised arm, knees and back should be straight. If you can not get to the floor with his hand straightened his back, then perform a lightweight version this position - with his left hand rests on the hip and tilted down exactly as much as you let your ligament.

Pose warrior II (Virabhadrasana II)

Stand in a lunge, right foot forward, knees bent at an angle of 90 degrees. The left leg is straightened and pulled back, both feet facing forward, back straight, hands apart. In this case, you need to look straight ahead. The deeper you get in the lunge, the better stretch the thigh.

What she does? Discloses the inner thighs, strengthens the quadriceps muscles of the thighs and calves, ankles and improves the condition of the housing /

Ideal for discharge after a long sitting next to fellow travelers and gives a sense of freedom Jota for a short time.