7 exercises of yoga for supple and taut priests
Sport And Fitness / / December 19, 2019
Variation locust pose
Lie on your stomach. Forehead supports folded towel, hand palms extend along the body bottom. Raise your right hand and touch the fingertips of your right buttock center, while reducing the gluteal muscles. Then lightly tighten your body and lift your right leg, trying to feel the hand, what muscles are working and how much.
This control is necessary because the foot can be lifted not by gluteal musclesAnd included in the work the hamstrings and quadratus lumborum. If you want your glutes and hamstrings were formed correctly, try to evenly distribute the load between them.
Exhale, return to starting position and repeat with the left leg.
Variation poluluka posture
Lie on your stomach, under the brow enclose a folded towel. Gather in the stomach and bend your legs at a 90 degree heel should be just above the knees. Place the fingertips of both hands in the center of the gluteus maximus. Push your ass at the same time a little straining body. a little turn out legs out so your feet are touching and slightly pressed against each other.
On the inhale tighten your buttock muscles, try to pull your knees off the floor and lift the heel as high as possible. Make sure that the load is evenly distributed between the gluteus maximus and hamstrings. Hold at the top for as long as you can. On the exhale, drop down to the starting position.
Variation arm posture and the big toe
Lie on your back, legs pull forward. Arms slightly bent at the elbows and pressed to the floor. Squeeze your quads and send kneecaps to the ceiling. Relax your feet. On the inhale, use the left gluteal muscles, arms and obliques abdominal musclesTo raise the right leg perpendicular to the floor. In this case, the pelvis must be firmly pressed to the carpet.
If you feel that your left gluteus muscles are not involved in the job, try to relax your hands and make it work the right part of the body. Perform 8-10 repetitions and switch to the other leg.
bridge Pose
Lie on your back, bend your legs so that the feet were just under the knees, hands extend along the body and try to lightly touch your fingertips to the soles of his feet. Inhale and lift the pelvis, chest moves toward the chin. Open the shoulders, trying to connect the blade and hook the outstretched arms of the castle. For additional activation gluteal muscles rest against the floor with his heels, trying to at least a little tear socks from the floor. Hold this position for 30-60 seconds, then exhale, releasing a hand and start to descend slowly to the starting position, continuing to press your heels into the floor.
low lunge
Stand with your feet shoulder-width apart. Take the left leg back and knelt down, put his hands on both sides of the right foot, body leaning forward, keeping your back flat. If you do not have stretching and the back is rounded, better sheet under the hands of special bricks or something else. This will allow you to keep your back flat.
Make sure that your right knee is over the right ankle. The left foot rests on the floor with your fingers so that you can put pressure on the heel. Gently squeeze the left gluteus maximus, in order to promote the back left thigh and stretch the groin. Hold this position for 1-2 minutes, then return to the starting position and change legs.
Pose warrior II
Part 1. Stand up straight. Pull back on the left leg of 90-120 cm, toes expand inwardly about 30 degrees. Rest hands on her hips, and feet on the floor, turn to face the wall, open the hips and begin to bend the right knee, directing it toward the little finger of his right foot. Hold this position and try to feel what is going on with your buttocks, tailbone and legs. You stack up? You feel the tension in buttocks? How the weight is distributed between your body with both feet?
Part 2. Beginners usually rely too much on the wrong foot, what lies ahead. But if the work includes medium and small gluteal muscles, the thigh can turn inside out, allowing you to move more weight on the leg, that behind.
Your hands are still on the hips in order to keep them in the same plane, the legs as much pressed to the floor. In this position, you begin to slowly bend the left knee. This allows you to expand outside the left thigh even more, take hips back and at the expense of medium and low voltage gluteus push the left foot to the floor even more.
Now slowly begin to straighten the left knee, still holding his hips open. During these steps, you should feel more weight on the back foot.
Try to maintain this sense of "being grounded" at the expense of the work of the left gluteal muscle, save hips at the same level during exhalation and bend your right knee is stronger so that it turned over ankle. Extend your arms to the sides, palms down, allowing their shoulders descend. Look at the fingertips of his right hand, stay in this position for 10 deep breaths. At the last exhale, lower your arms while inhaling more, click on the left leg in order to climb. Now repeat all the same to the other side.
Pose a side angle
This option is suitable if you want to challenge yourself as a side slope of both of your feet should be firmly pressed to the floor. Follow all the steps as in the case of warrior pose II. In the final position take a deep breath and try to get his right hand to the floor or to the block. The left arm is extended upwardly and to the right along the left ear, it is aligned with the hips, the spine stretched. In this position Hold for 10 breaths and then switch to the other side.
All of these exercises should be done slowly and fully concentrating on their feelings and trying to feel the muscles work. To begin, it is desirable to perform this complex under the guidance of the master, and then - on their own.