|
 One of the areas of a healthy lifestyle that helps to keep fit is yoga. It's quite difficult to start doing it yourself. In this direction, it is important to master not only your body, but also the technique of performing exercises.
The benefits of yoga for the body
Doing yoga even at home can get rid of spinal diseases. The technique of performing asanas allows you to maintain the correct posture, to improve the work of the heart, digestive organs, and the endocrine system.
In addition, the rate of metabolic processes increases, which will undoubtedly lead to weight loss over time. The body after yoga becomes more plastic, flexible. Within a week, your attitude to classes and outlook may change.
Lesson rules for beginners
The best time to do yoga is in the morning. The body will have time to wake up, will receive the necessary energy boost. You will have to devote about two hours to the exercises. If you do not have so much free time, then at least 15-30 minutes should be allocated. Follow these rules:
- Do not eat 2 hours before class.
- The surface for practicing should be non-slippery and firm.
- You should practice barefoot.
- The yoga area should be quiet.
- All concentration of attention is directed to the technical performance of the exercises.
You should relax as much as possible, the movements in yoga should be slow and smooth. At this time, it is important not to forget about the breathing technique. If discomfort occurs during exercise, you should stop performing the exercise that provoked it.
A set of exercises for home execution
The most comfortable conditions for yoga classes are specialized centers. But if there is no opportunity to visit them, then it is quite possible to master this direction at home. There are several simple asanas.
Pose "tree". The starting position is standing. As we inhale, raise our arms and stretch up. Then we take them back, protruding the chest. In the next step, you can do the exercise on one leg, bending the other at the knee.
Yoga for the fingers (mudras)
Child pose. Starting position - sitting with buttocks on the heels of the feet. We lower the body to the hips, and stretch our relaxed arms forward.
Pose "dog". Starting position - body tilted with palms on the floor. Raise the buttocks up and move back with the heels.
Yoga exercises are simple. The main thing in them is the technique of execution and correct breathing. You can find complexes for relaxing the muscles of the legs, back and other parts of the body.
Contraindications to classes
Although yoga belongs to harmless types of stress, there are a number of contraindications in which exercise should be limited. The list includes: spinal injuries, hypertension, hypotension, nausea and dizziness, acute forms of diseases.
There is no age limit. Interrupt classes for a while ARVI, ARI or flu. Classes in the postoperative period are allowed to start only with the permission of the attending physician.
For pregnant women, yoga classes are beneficial, but not in the third trimester. Women on critical days should also refrain from exercising. If you have the slightest doubt, it is better to first consult with your doctor and make sure that your endeavors are safe. Otherwise, classes will not be beneficial and lead to unwanted complications.
Dromashko N.V.
|
