10 best asanas for daily practice and all levels
Health / / December 19, 2019
Each of the suggestions below ten item has multiple versions for each level of training and helps relieve pain in the lumbar and neck, feeling of tightness in the hips and other problems that are so generously given us a sedentary lifestyle.
Do not be lazy and do not forget to give time to their health. Only 10-15 minutes per day spent on training will help to gain good physical shape and get rid of health problems.
Malasaña (posture garlands)
Malasaña relaxes the lower back and opens the hips.
Easy difficulty level. Squat, feet on the width of the pelvis and is fully pressed to the floor, toes slightly turned outwards. If you can not lower the heel pad, place a rolled towel under them or blocks for yoga. When the pain in the knees can also put a towel, rolled into a roll, or a block under the pelvis. The hands rest on the floor.
The average level of complexity. At this point you can connect your hands for a stronger opening of the hip joints. While in a sitting position, lean slightly forward, connect palms and slide them between the legs so that they were at chest level, and the upper arms and elbows with the power rested on the inner surface hips. The thorax is opened and tends toward the thumb.
The high level of complexity. Traditionally pose garlands performed with legs together. Knees out to the sides, the body tilted forward, as in the photo. Rectified hands wound up knees on the outside and deployed palms up.
If you feel a strong tension in the lower back, it is best to do this exercise by placing his feet a little wider than the pelvis.
It is recommended to stay in this position for 8-10 breaths.
Chaturanga Dandasana (posture staves on four poles)
Chaturanga is one of the most common asanas in a vinyasa. It strengthens the arms and legs, tones the abdominal organs. During the execution of this posture is very important the correct technique, as the rush bodily injury waist.
Easy difficulty level. Many beginners enough strength in the arms and abdominal muscles to perform a complete alignment of the right, so people are encouraged to start such a practice with a focus on the knees. It is important to focus on the muscles in the lower abdomen - this helps to prevent bending at the waist. The elbows should be held tightly to the ribs and to be clearly above the wrists.
Stand in the plank position. The emphasis falls on straightened arms, hands are clearly under the shoulders. Lower the leg to the knees, pull your stomach and bend your elbows, as if performing a push-close grip.
The average level of complexity. In a more complex scenario, you start pulling your body so that his chest was forward, and coccyx - back to the heels. In this case, the elbows should still be above the wrists. Take care that the stomach was always drawn (the navel to the spine tends to), or the pelvis begin to rise.
The high level of complexity. This embodiment is complicated focusing on socks (knees off the floor). The body is pulled into a string, stomach in, back flat, the sight is directed to the floor. The pelvis should be level with the shoulders and the chest, toes make one line with heels. For the first time, you can rest the foot on the wall to remember and take the correct position.
Stay in this asana for 1-3 breaths.
Utthita Trikonasana (elongated triangle pose)
This asana helps to cope very well with the feeling of stiffness in the lower back, strengthens muscles bark, hips, knees and ankles, reveals the whole body.
Easy difficulty level. Usually, beginners can not keep his balance, trying to reach out directly to the palm of the foot. In this case, it is recommended not to do so, and put his hand on the block next to the lower leg or stretch in the leg at the knee or slightly below.
The average level of complexity. Now it's time to pay special attention to the position of your pelvis and chest condition. Usually people bulge the back and chest inflated. You need to focus on the sensations in the chest and pull your ribs in a corset. The lower part of the abdomen also retracts, freeing up space in the lower back.
The high level of complexity. You need to position the torso and the front foot on the same plane and parallel to the floor. Stomach in, the spine is extended, the pelvis is served slightly forward so that it is not bulging. In this position, look at the pull up his free hand and try to expand the chest in the same direction. If possible, try to lower the supporting hand as low as possible.
It is recommended to stay in this position for 10-15 breaths.
Banarasana I (high lunge forward posture)
Banarasana reveals the hips and lumbar spine, spreading the chest and strengthens the legs.
Easy difficulty level. The main problem of this position - the equilibrium retention. This is an easy fix - just look down, fixing a look at your chosen point. Make sure that your feet are shoulder width apart - this will make you more resilient.
The average level of complexity. Once you understand the balance, it's time to move on. Very often, people lean forward, although doing so is not necessary. This leads to a feeling of stiffness in the lower back and the rear leg. Bend your back knee so that it was enough to ensure a stable position. Once you feel that adopted the correct position, pull the pelvis forward a little and try to gently straighten the back foot again. It's okay if it will remain slightly bent.
The high level of complexity. Now try adding a deflection element in the upper body. Straighten your arms over your head. You can join them, clasping his hands in the castle and stood pressed against each other pointing fingers. The neck is relaxed, his head slightly thrown back. Try to lower the shoulders as much as possible to reveal the chest, do not throw the pelvis forward.
It is recommended to stay in this pose for 8-10 breaths.
Parivritta Utkatasana II (twisted posture chair)
Twisted posture chair well reveals the shoulder girdle, strengthens the muscles of the thighs, develops a sense of balance and learn to perform curling.
Easy difficulty level. To get started, simply try the chair pose: Stand up straight, pull your hands over your head and bend your knees.
The average level of complexity. Now it is time to perform a slight twist. To do this, fold the hands in prayer (Anjali mudra): palms press together, elbows dissolve in hand. Then press the palm of your hand as much as possible and expand the body to the side.
The high level of complexity. For a full turn in the direction of lean even lower and try to make the lower arm of the outer side of the knee, elbow looking down on the foot. At the same time try to pull the upper arm straight up and pull back a little. To enhance the twisting push leg elbow lower arms.
It is recommended to stay in this pose for 8-10 breaths.
Sirshasana II (headstand with a focus on the hand)
Sirshasana II - one of the most simple inverted postures, as it has the largest support.
Easy difficulty level. Take the mat and prepare hands to operate as a support, placing the hands on the shoulder width. Mentally draw a triangle, wherein the base is a palm, and rest against a top of the crown in the mat. The angle at the elbows should be at 90 degrees, elbows themselves must be located above the palms. Straighten your legs and try to move your feet as close to your hands, bringing the pelvis upward.
The average level of complexity. Without leaving this position, try to move more legs and bending one knee and place it on top of the same name by the hand, pulling as close as possible to the armpit. Then try the same action with the second leg, the first pre-straightened. Weight during all these manipulations should fall on the hands.
The high level of complexity. Now it's time to tear the legs off the floor and push up. To do this, bend both knees, pull your feet as close to your body and at the same time push them up as if pushing a cannonball. Stomach in, feet stretched. Try to stay in this position for at least a few seconds.
If you can not simultaneously push both legs, try to straighten one leg and stay in this position for a few seconds, feel the balance. Then return it to the place and straighten the latter. Once you commit yourself to a sense of balance, again, try to do this exercise with both feet simultaneously.
Remember that the main weight must always be transferred to the hands, stomach in, back flat (without sagging at the waist).
After performing stand on his head to rest pose child 20-30 seconds.
Salamba Setu Bandha Sarvangasana (Bridge Pose with support)
Traditional bridge pose ( "bridge") like a little. In contrast to it, pose a bridge with support thanks to the support unit allows the calm to be in this position for quite a long time. This is a great modification of the rack on the shoulders, which helps to relax the front part of the body and spine.
Easy difficulty level. To begin, place the unit under the lower part of the back, putting him on a long and flat side.
The average level of complexity. Now complicate the problem. Expand the box and put it on a long, narrow edge. To do this, you may need to get up on your toes and place it in the lower back. Hug self shoulders.
The high level of complexity. Final step: expand block narrow and short rib and position it under the lower back. Hands dissolve in hand and put it on the floor. You can try to straighten alternating feet, pulling them up, and stay in this position for a few seconds.
It is recommended to stay in a standard (without lifting feet) pose for 30-60 seconds.
Ushtrasana (posture camel)
Pose camel correct posture, combats stoop, muscle pulls the front of the body (the abdominal, thoracic, and inguinal front thighs).
Easy difficulty level. Stand on the shins, knees, place the shoulder-width apart. Hug hands hips, making the coccyx move downward, pushing up the stomach to neutralize the pelvis. Rest hands on her hips and open the shoulders, slightly throwing his head back and chest moving up. Hold this position for eight breaths.
The average level of complexity. Follow all the same, but this time does not rest his hands on her hips, and tuck your toes so that they rested on the floor. Let freely hang down. Try to get them to toe. Take care that the chest was straightening up and stretched, and hips are in line with your knees.
The high level of complexity. Again, do all the previous steps, but this time the foot should lie flat on the floor, his head thrown back freely, and the hands rest on the heel. Remember that the pelvis, hips and knees should be aligned, deployed shoulders, chest pulled up.
It is recommended to stay in this position for 3-5 breaths.
Jana Sirshasana (posture of the head on the knee)
This asana is great relaxes the hamstrings and calf muscles and opens the hips.
Easy difficulty level. Minimized Sit on a blanket, towel, or a block. Straighten one leg forward, the second bend of the knee, the foot is directed inward. Take a towel or belt and fling it at the foot of the straight leg. Holding on to both ends of the towel, try to straighten his back. Concentrate on the sensations in this position. Try gently to pull yourself to the hip belt of the working leg, which can remain slightly bent at the knee.
The average level of complexity. To complicate the exercise Inhale and stretch the spine. On the exhale, pull your stomach and expand the body so that your belly button drawn to the knee of the straight leg. Try to stay in this position and at the same time try to fully straighten the leg. If you succeed, then lean forward, trying to put his stomach on his thigh.
The high level of complexity. Repeat all the above steps, remove the accessory belt and clasp hands straightened leg. Inhale and exhale using your hands, try to drop as low as possible, with the elbows out to the sides.
It is recommended to stay in this pose for 10 breaths on each leg.
Viparita Karani (posture bent candles)
This position is ideal for all skill levels. It helps to relax after work, relaxing foot and helps fight insomnia.
Easy difficulty level. Place rolled into a roll of blankets against the wall. Sit on it sideways so that one hip touching the wall. Now lie on your back, turning so that both feet were on the wall, and the pelvis remained on the hill.
The average level of complexity. Simply remove the auxiliary roll out of the back.
It is recommended to stay in this position for 10-15 minutes.