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Video: Yoga At Home
Yoga at home
Earlier we have already told you about the history of yoga and its benefits for pregnant women and children. Now let's talk about yoga at home.
If you cannot attend specialized yoga classes, then calmly start doing it at home.
During each pose, take 5 deep, slow breaths in and out. Inhale through your nose, deeply, while expanding your lungs, filling them with oxygen, then exhale slowly. Be sure to concentrate on where you are now.
If today is your first lesson, then perform each asana once, resting between poses as long as it takes to recuperate.
Gradually increase the duration of the asana, while remembering that you should immediately stop the exercise if you feel any discomfort.
1. Staff Pose
This pose uses the muscles of the pelvis, inner thighs and lumbar region.
Sit upright on the floor. You shouldn't strain too hard. Stretch your legs straight in front of you and bring them together. Put your fingers forward (if there is no discomfort) on the floor slightly behind your hips. Press lightly on your fingers, as if stretching the spine with the chest. Reach up as high as you can. Legs must be firmly pressed to the floor.
2. Boat pose
This pose stretches and strengthens the entire spine. If it is difficult for you to perform the exercise with straight legs, bend them slightly at the knees.
Sit in staff pose, then lift your legs up, while trying to pull your knees up to your chest. If you can't keep your balance, hold your legs. Lean back a little. Stay in this position by pulling your spine up. When you are able to increase the load, stretch your arms forward, as in the illustration, straighten your legs.
3. Boat pose-2
This pose strengthens the upper abdominal muscles.
The asana is made from the boat pose. To perform it, lower the upper body and legs down (the legs should not touch the floor a little). Stay in this position until you feel discomfort.
4. Upside down boat
A wonderful asana that develops the ability to maintain balance.
Initial - boat pose-2. Move your arms to the right and your legs and hips to the left. Take 5 deep breaths, and then repeat the same movement in the opposite direction.
5. Cicada pose
This pose strengthens the central back muscles.
Lie on your tummy with your legs and arms extended. Bring your feet together, your hands should be parallel to your ears, and your forehead should be directed to the floor. Stretch your arms, raising your upper body, lift your legs off the floor, lifting them as high as possible. But the main thing is to stretch your leg muscles, not keep them high.
Return to starting position.
6. Camel pose (preparatory)
This asana strengthens and stretches the thigh muscles.
Get on your knees, stretch your arms forward, lean back as far as you can for comfort. Pull your spine upward, trying to stay relaxed.
7. Camel pose (basic)
This pose strengthens the muscles of the back, helping to make the spine more elastic and also to avoid pinching.
The starting position is the preparatory camel pose. Place your palms on your lower back or buttocks, lean back as far as you can while maintaining a sense of comfort.
If you are unable to attend specialized classes, you can practice yoga at home.
For those who have decided to practice yoga for the first time, we will give some important, in our opinion, recommendations. The main thing in yoga classes is consistency. Exercise regularly 2-3 times a week. If you have a serious illness, especially of the musculoskeletal system, we advise you to consult your doctor before starting exercise. If you smoke, you may want to quit after class. Yoga can help in this difficult matter.
After 3-6 months of regular training, it is advisable to add daily personal practice to the training - at least 15-30 minutes to perform asanas or breathing practices. This mode will help you quickly adapt to practice, accustom the body to stress, and will also help to gain more sensitivity and awareness during classes and in everyday life.
For pregnant women who have not practiced yoga before, it is better to start classes in specialized classes to avoid complications.
I wish you success in mastering yoga!
Author: Zhanna Sh. (Specially for Calorizator.ru)
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