home

Hatha yoga for beginners. Basics of hatha yoga for beginners. Fundamentals for the practice of Hatha Yoga

Yoga is a philosophy that purifies the spirit, mind and body. It gives peace, relaxes and directs thoughts in the right direction. Hatha yoga is a teaching that is part of yoga, aimed at the physical improvement of the human body. But it cannot be called a simple set of exercises. This is because the exercises must be performed consciously, controlling your breathing, trying to understand the meaning of its execution. Through these motionless poses you will comprehend the meaning of existence and spiritual values, touching the beautiful.

Therefore, it is important to be positive and practice hatha yoga with pleasure. If any of the exercises causes discomfort or pain, the asana must be stopped, because negative feelings in yoga are unacceptable.

Benefit

The benefits of hatha yoga are so great that millions of people practice it. The healing effect manifests itself both on the external and internal levels. Here's what it consists of:

Metabolism accelerates, which promotes weight loss; then it returns to normal;

Increases muscle elasticity;

The figure takes on seductive contours;

The immune system is strengthened, the functioning of all body systems noticeably improves;

Static muscle strength increases;

A feeling of peace and relaxation appears, stress and nervousness go away.

It is for these reasons that psychologists recommend hatha yoga as a method of treating not only physical ailments and a method of maintaining one’s shape, but also against self-doubt, as well as in very poor physical health. After all, in a healthy body there is a healthy mind. True, not all asanas are suitable for a completely fragile body.

Attention! You can begin to perform inverted asanas only after a year of daily practice of hatha yoga.

Hatha yoga contraindications

No matter how useful hatha yoga is, it has a number of contraindications. It includes people with:

Infectious diseases;

Problems with the musculoskeletal system.

It is important to begin your acquaintance with hatha yoga under the supervision of a master who, with the help of his experience and knowledge, will be able to select a unique set of exercises for you, and will also show you how to perform them correctly. If you self-medicate, you can harm yourself. Only an experienced master will be able to recommend some of the asanas he has chosen to people with contraindications.

Hatha yoga for beginners: step by step we move towards our health!

Where does acquaintance with ancient practice begin?

With healing cleansing of the body. It will prepare him, strengthen him.

Hatha yoga exercises are inextricably linked with cleansing the body, which true yogis practice.

The morning program of activities includes morning palate cleansing, nose cleansing salt water, cleaning the tongue and teeth.

This involves rinsing the mouth with a weak salt solution, drawing it in alternately through the nostrils and releasing it through the mouth and through the opposite nostril, as well as scraping plaque from the tongue to its very root with a scraper or spoon. It is recommended to brush your teeth with a chewed oak stick.

Equally important is stomach cleansing, which is done once a week. To do this, you need to drink about two liters of water on an empty stomach, then throwing it out of the stomach. There is no need to reach such a large volume of water right away. Over time, muscle training allows you to easily perform this action. On this day you can only eat boiled rice.

The cleaning procedure is accompanied by certain exercises (asanas).

Diet also includes healing cleansing. Yogis do not eat meat. Their diet includes vegetables, fruits, berries, grains and dairy products. It is advisable to eat food raw.

Abdominal retraction lock

Abdominal retraction is an important procedure that helps strengthen spiritual and physical health. high level. It can be performed in any position, but for beginners it is better to practice standing. In this case, the intestines should be empty.

The technique is as follows:

Spread your legs slightly.
Bend your knees and place your hands on your thighs. The thumbs point inward and the rest point outward. The back is straight, the head is raised, the eyes are open.
Take a deep breath, then exhale quickly and easily.
Lower your chin and lift your shoulders.
Pull your stomach in towards your spine and slightly upward. Hold the position for five seconds.
Relax your stomach, release the lock, raise your head and stand straight.
Inhale slowly and pleasantly, then exhale.

Simple asanas for beginners

If you have just decided to get acquainted with hatha yoga, it is better to try the simplest asanas (exercises). Don't forget to breathe evenly.

There are three simple asanas, which you can overcome without any problems and you will be ready for the full course of classes.

Tadasana or mountain pose

To perform it, you need to stand up straight so that your feet are together and your arms are directed along your body. Stand up straight, but without feeling tense. Stretch your head up.
At this moment, you imagine yourself as a tree, feel how your feet-roots are strengthening in the ground. Stay in this position for half a minute.

Indications of the asana:

Stooped back, hump;
poor mobility in the shoulders, neck, hands, elbows;
numbness of the feet due to insufficient blood supply;
congestion in the thigh and calf muscles;
arthritis.

Uradhva-hastasana

From the position described above, inhale while raising your arms above your head. Palms folded together. The gaze is directed upward or forward. Stay in the position for about three seconds, then exhale, lowering your arms. This asana is repeated three times.

Her testimony:

Stretches the muscles in the abdomen;
stimulates digestion;
pulls the muscles of the upper shoulder girdle;
removes anxiety;
relieves back pain;
eliminates fatigue.

Pada-hastasana (uttanasana).

Smooth transition from the previous pose. Lean forward, touching your fingertips to the floor. You can't bend your legs. “Hang” a little, relaxing your back.

Her testimony:

Normalizes posture;
stretches ligaments, calves, hips and spine;
strengthens the hips and spine;
relieves stress.

Next, hatha yoga for beginners at home suggests mastering the morning complex “Salutations to the Sun” or “Surya Namaskar”, which includes 12 asanas medium difficulty. It is necessary to bend, bend, and stretch the body as much as possible. This complex provides deep stretching of the body and cleansing of the spirit, which are incomparable with other asanas.

Hatha yoga is a kind of art that is easy to learn. But this can only be done sincerely, truly wanting to cleanse the body, spirit and mind. Treating yoga as a trend will not help. What is important here is the process of merging the mental and physical health until complete harmony is created.

Understand how close you are to the truths of yoga. This will encourage you to new achievements, give you self-confidence, lift your spirit and improve the health of your entire body.

Abramova N., www.site
Google

- Dear our readers! Please highlight the typo you found and press Ctrl+Enter. Write to us what is wrong there.
- Please leave your comment below! We ask you! We need to know your opinion! Thank you! Thank you!

Hatha yoga is the physical component of everything philosophical teaching. It is aimed at preparing the body - the abode of the spirit. In its entirety, yoga lessons are quite a difficult test for a beginner. Therefore, hatha yoga for beginners offers simpler execution of some asanas, as well as a certain sequence of them.

Simple rules

Correct execution should be accompanied by a feeling of comfort, or slight discomfort when learning a new pose, or its complication. While mastering the lessons, you should not endure severe pain.
Implementation should be gradual.
Don't continue the movement if you don't do it correctly.
– a system that allows you to effectively and comfortably turn off pain and increase the range of motion. Hatha Yoga Pradipika, or clarification, states that Hatha Yoga is defined by Yama, Niyama, Asana and Pranayama. Only the ability to master breathing allows one to move on to further improvement of the body - the vessel of the soul.
You can exercise at any time of the day, but better in the morning, at sunrise.
First, master several asanas, and as you master them, add new ones.
It is better to start mastering any poses under the guidance and supervision of a teacher, for example, with Anton Ivanov.
You need to do yoga in good mood, with faith in the result.
Do not forget that hatha yoga is part of the philosophy of yoga; do not perceive it as a banal set of exercises.
Do not drink anything half an hour before practice. Do not eat food 2 hours before.

Poses for rest and relaxation

1. Shavasana - dead man's pose. It is very important for rest and relaxation. It can be performed between asanas and at the end of the lesson. Performed while lying on your back. We place our arms on the sides of the body, palms facing up, fingers relaxed and bent. Eyes closed. We try to relax completely, mentally switching from relaxing the legs, from the fingers to the hips. Then arms, belly, face. A pleasant light warmth should flow through your body. The essence of the exercise can be expressed as follows: strength at rest.

2. Makrasana – crocodile pose. Performed after strenuous poses to relax. When performing this asana, you need to lie on your stomach, turning your head to the side, or resting your forehead on the floor. Place your legs slightly apart and pull your toes back. Your arms can be bent and placed under your head or behind your head. Relax until tension and discomfort from previous poses disappear.
Relaxation lessons should take place in a pleasant atmosphere of peace and quiet. You will never understand what hatha yoga is if you do not learn to completely relax.

Poses to increase flexibility of joints and spine

1. Padmasana – lotus. It is necessary to start studying poses with more simple option. Like in classes with Anton Ivanov. We sit down and fold our legs in Turkish style. At the same time, we perform several bends forward, with an emphasis on exhalation. Then we extend the left leg, and with the help of our hands we place the second leg on the left thigh, holding it with our left hand. The other, carefully direct the thigh of the right leg towards the floor. We do the same with the other leg. Do these exercises every time before you try to sit down.

2. Maha Mudra - pose with blocked holes. We sit down with our legs straight and spread apart. Bend the right leg so that the foot rests on the thigh of the other leg and the knee lies on the floor. We lean forward, grabbing the foot of our left leg with our hands. Don't force your yoga classes. We lower our chin to our chest, stretch forward, aiming our chest towards the knee, and our stomach towards the thigh of the outstretched leg. We take a full breath, hold our breath, tense our stomach and buttocks. Let's hold out longer. Then we exhale and do the exercise again. Afterwards we perform Shavasana, and do it in the other direction. Lessons with Anton allow you to do this pose, grabbing your leg in a place accessible to you (ankle).

Poses for stretching and strengthening the muscles and ligaments of the spine

1. Ushtrasana – camel asana. After the previous exercise, you are sufficiently warm and prepared for it. We kneel down, do not spread our legs, and pull up our socks. Palms on the lower back, fingers pointing down. Holding your lower back, slowly lean back. Do not strain your back muscles, throw your head back as much as possible. When your back becomes completely passive, grab your heels with your hands. Leaning into them, bend as much as possible. Make sure your hips don't lean back. Breathing is voluntary, but exhale forcefully.

2. . In classes with Ivanov, there are two options for performance. Let's look at the simplest one. We lie on our backs, do not spread our legs, arms on both sides of the body. As you inhale, slowly raise your legs until your toes touch the floor behind your head. Do not rush to immediately raise your straight legs. For beginners, you can bend your knees a little. When the pose is fixed, straighten your legs as much as possible. Try to relax, and gradually the position will become comfortable. Come out of the pose slowly, “lining” the spine along the vertebrae. Don’t do a more difficult version of the exercise yet.

3. Adho Mukha Svanasana – downward facing dog. With Anton Ivanov we perform this asana from a standing position. With our legs together, trying not to bend them, we lean forward and touch our palms to the floor. Then we place our palms on both sides of our feet. Bend your knees and step back no less than 120 cm.

Therapeutic benefits

As you complete your lessons, you will notice an increase in joint mobility. In addition to the beneficial effect on the joints, the leading and main asanas improve the functioning of the digestive and endocrine systems. Blood supply improves spinal cord, respiratory organs. Both simple and complex versions of any exercise stimulate blood flow to the brain, increase flexibility and relieve fatigue.

Hatha yoga is an effective, health-improving gymnastics, but we should not forget that this is only part of the overall wonderful philosophy called yoga.

Hatha yoga is an ancient Indian spiritual practice, the teaching of physical harmony. One of the main goals of hatha yoga is to bring the body to a state full health, so that it does not become a burden for a person in the search for higher truths.

The term " Hatha"has a deep philosophical meaning:" Ha"—Sun (masculine), " Tha" - Moon ( feminine). Yoga in Sanskrit means " union", "unity". Hatha yoga is an ancient system that helps to bring into unity and harmony the opposite principles that exist in a person.

Hatha yoga class includes the following modules:

asanas(postures) that help keep your body healthy, beautiful and strong;
pranayama(breathing exercises), which will teach you to regulate breathing and control emotions;
concentration, helping to calm the mind and direct energy into constructive channels for a person’s spiritual growth;
meditation(relaxation, relaxation), giving you the opportunity to hear yourself " present".

The main practice of hatha yoga consists of performing asanas and static poses in combination with breathing and concentration.

The main aspect of hatha yoga is the development of flexibility and maintaining healthy joints, especially the spine. Each exercise affects a specific part of the body, organ or group of organs, therefore important role plays a sequence of asanas. When performing hatha yoga exercises, breathing is taken into account (exercises can be done while holding, inhaling or exhaling), as well as the point / place in the body where concentration of attention should be directed.

When performing asanas, the most important thing is not to forget that there should be no extra effort and there should be no trembling in the body. Being in an asana should be comfortable and pleasant. Pleasant sensations while you are in an asana are a sign that energy flows freely through your body, healing and rejuvenating it. Some asanas have contraindications for performance, so if you have serious illnesses It is recommended to work with a professional trainer.

A unique feature of the hatha yoga technique is exercises that stimulate hormonal glands and provide massage. internal organs. Stimulation of the hormonal system allows you to maintain balance in your emotions, which in turn contributes to a positive perception of the world. Yogis believe that diseases are a consequence of improper distribution of vital energy in the body ( prana), and performing asanas (as well as performing pranayamas alone) leads to the correct flow of prana in the body, which is a way to cure diseases, both physical and mental. In addition to physical exercise Hatha yoga also includes methods of cleansing the body and establishes the principles of healthy eating.

It should be noted that everyone can practice hatha yoga. There are no age or health restrictions. Hatha yoga helps to achieve full health, using the hidden reserves of one’s own body, and to achieve healing, beauty and youth of the body on one’s own. Hatha yoga exercises strengthen and calm nervous system, relieve stress and tension. Hatha yoga is the art of complete rest and relaxation of the whole body, since only in a relaxed state does peace of mind come to us.

The modern world is full of stress, illness, exhaustion and a feeling of imbalance. Once upon a time among daily bustle a person stops and realizes that he has gone very far from the world in his soul. And then the search begins for a means that can restore the feeling of happiness in life. Many seekers find a way out of the situation in Eastern practices. Yoga has long been perceived not just as a system of gymnastics, but as a deep philosophy leading to harmony of body and mind.

What does hatha yoga mean?

Literally translated, “ha” means sun, “tha” means moon. The sun and moon are opposites, just like heaven and earth, man and woman, activity and passivity. That is, something that differs significantly, but cannot exist without each other. These are opposites that merge to create a harmonious whole. “Yoga” - “union”, “unity”. Thus, hatha yoga is a process of merging opposites, which leads to harmony.

In practice, it looks like this: each of us has within ourselves good and evil motives, a desire to be with someone and at the same time to be alone, to be busy and to be free. Opposite desires literally tear us apart, the mind becomes restless, and a lot of energy is wasted. And to stop this endless dance of thoughts and desires, you just need to practice yoga.

Hatha yoga does not mean simply freezing in a pose inaccessible to an ordinary mortal. This is a whole set of practices. It allows you to heal the body with the help of asanas, and calm the mind with the help of breathing (pranayama), and begin spiritual growth (meditation), and learn to live in the “here and now” (concentration).

Benefits of Hatha Yoga Practice

Practicing yoga can bring many benefits.

First of all, the benefits of yoga can be assessed by health status. The spine becomes flexible, and the pain in it goes away. Joints and ligaments also become younger and more mobile. Hatha yoga asanas restore the normal functioning of the endocrine, respiratory, circulatory, and digestive systems.
Emotional balance. The body and emotions are very connected. When experiencing stress, the body tenses in response. Chronic stress is a guarantee of chronic stress. But the opposite mechanism also works. The body relaxes - anxiety, fear, depression go away. Heavy emotions go away, and the soul is filled with quiet happiness, balance, the ability to enjoy every moment, enjoy shades and tastes.
Hatha yoga for beginners promotes the interaction of the brain hemispheres, which means it increases mental capacity, contribute to the development of creative thinking and perception of the world not through stereotypes.
Beauty. Not only internal, but also external. Hatha yoga asanas also make muscles elastic, improve blood circulation and intestinal function, and therefore help reduce excess weight. Yoga slows down the aging process in the body.

Are there any contraindications?

Despite all the likely benefits of yoga practice, there are many contraindications for performing asanas. However, if you begin training under the supervision of an experienced instructor, then some of these diseases can be cured through practice. Treat yourself with care, especially if you have:

mental disorders or mental disorders;
heart problems;
history of traumatic brain injury;
blood diseases;
malignant tumors.

Preparation for the practice of hatha yoga

Hatha yoga for beginners is not such a simple matter. The very first poses should be preceded by preparation and knowledge of the basics. Since hatha yoga is not just a set of exercises, but a holistic philosophy of life, following the following rules is mandatory.

It is worth giving up the use of alcohol and drugs, as well as meat, not only before yoga classes, but in general.
The ideal start to the morning is hatha yoga. It is best to perform exercises after taking a shower and visiting the toilet.
Eating breakfast before yoga practice is not recommended. You can eat only an hour after the asanas.
Ventilate the room first. In summer you can practice yoga in the lap of nature.
Clothing for classes should be made from natural materials.
Use a non-slip mat as bedding.

Pranayama

Yoga philosophy is harmonious combination all four components in practice: asanas, pranayama, meditation and concentration. Hatha yoga for beginners is, first of all, the practice of conscious, full, cleansing breathing. Here are some basic pranayama exercises:

Abdominal breathing. Exhale the air completely and at the same time draw in your stomach. As you inhale, strongly protrude your stomach. Important: the chest is motionless. (This type of breathing reduces blood pressure and improves
Medium breathing. As you inhale, the ribs move apart like the bellows of an accordion, and as you exhale, compress them as much as possible. (Blood circulation in the abdominal organs improves.)
Full breath. We take in air with our belly, expand our ribs, and raise our collarbones. The inhalation takes on a wave-like movement. Exhale should be done in the reverse order - the collarbones relax, then the ribs and only then the stomach. (Through full breathing you can achieve complete relaxation, calm the mind and restore the nervous system.)
Ujjain. We take a full breath to the count of 8, do it for 8 seconds. On the count of 8, we exhale, pronouncing the sound “C”. Then repeat the cycle without delay. It is important to focus on the thyroid gland when performing the exercise. (Thanks to this breathing, low blood pressure returns to normal and the thyroid gland is stimulated.)
Cleansing breath. Performed while standing. Inhale as if full of breath exhale through closed lips, jerkily, with tension in the abdominal muscles, diaphragm, and ribs. (Great for headaches. Can be used as a preventative infectious diseases and their treatments.)

Hatha yoga: poses to start with

The most accessible even to beginners are balance exercises. They don't require special training is the ideal hatha yoga for beginners. The poses will almost immediately bring more calm, balance and harmony into your life.

Standing asanas

These poses have a beneficial effect on the spine, allow you to open the chest, develop flexibility of the ligaments and flexibility of thinking.

Uttanasana. Feet shoulder-width apart, arms along the body, spine straight. Exhale - we bend down and try to touch our knees with our foreheads, and place our palms on the floor. As you inhale, we stretch, as you exhale, we bend.
Adho Mukha Svanasana. Starting position - previous pose. Palms on the floor, take steps back with your feet. The back in relation to the legs is at an angle of 90 degrees. The tailbone is directed upward. The back and arms form a straight line. The head is relaxed. Hold the pose for several cycles of full breathing.
Warrior pose. Starting position - previous pose. The left foot is at an angle of 45° relative to the previous position. Left leg takes a step forward, thigh parallel to the floor. Raise your hands up, place your palms together. As you inhale, we stretch upward, as you exhale, we relax.

Exercises while sitting

A fun and easy activity - hatha yoga for beginners. The very first poses have already been mastered, then you can move on to exercises with the spine.

Kakasana - crow pose. Sitting on the floor, pull your heels towards your buttocks. We move our hands behind our backs and lean on them. Without lifting your heels from the floor, touch your stomach to your thighs. If it’s not difficult, then put your hands in front of you, clasping them in your palms.
Paschimottanasana. Sitting on the floor, stretch your legs straight in front of you. Inhale - raise your arms up. Exhale - lower and hug your feet with your palms. Inhale - pull your back up. Exhale - stretch your chest towards your legs. Do the exercise for a couple of minutes.
Purvottanasana. Starting position - sitting on the floor. Legs bent at an angle of 90°, hands behind your back, resting on the floor. Inhale - the pelvis rises up, the back is parallel to the floor, the stomach is pulled up. Exhale - we go down.

Pose to finish

The set of exercises ends with a deep relaxation technique. Lying on the floor, arms and legs slightly spread to the sides. Consistently relax your body from the tips of your toes to the top of your head. Breathing is deep.

Hatha yoga is not easy good plastic, but a practice that can transform your whole life, allow you to see the colors of the world and return the perception of a baby.

Modern life is full of emotional overload. Increasingly, stress and depression are becoming the companions of each of us. One of the ways to get rid of them and achieve inner peace is to practice hatha yoga daily. It relaxes a person, improves his physical and mental health.

Hatha yoga is one of the areas of classical spiritual practice. It includes a set of breathing training (pranayama) and exercises that involve giving the body a certain pose (asana).

Literally translated, "ha" means sun and "tha" means moon. IN philosophical sense“Hatha” is the fusion of two opposite principles into one harmonious essence. Unity of spiritual and physical.

The history of its origin dates back to the turn of the 10th-11th centuries. According to legend, the god Shiva gave people secret knowledge through his wife Parvati. Several treatises explaining the basic principles of the doctrine have survived to this day.

Photos of hatha yoga classes are presented below in our material - everyone can see correct technique performing exercises.

Benefits of practice

Classes have a complex effect on a person:

Feeling better and physical state. Pain in the back goes away, the spine becomes flexible.
Positive changes are observed in the endocrine and digestive systems.
Blood flow stabilizes and the elasticity of ligaments increases.
Changes appearance. A straight posture appears, the contours of the body become clearly defined.
Hatha yoga lessons for beginners help to escape from pressing problems and achieve spiritual harmony and happiness.
Practicing this system, you can significantly slow down the aging process and massage internal organs.

Hatha yoga is closely related to the concept of marma. This sensitive areas, located on the human body, responsible for tone and energy circulation. Failure to operate such areas leads to illness and injury.

The following basic marmas are distinguished: crown of the head, eyes, back of the head, cervical region, shoulders, back, solar plexus, stomach, feet, etc. During practice, no pain should appear in these places. After all, yoga pursues the goal of general relaxation and comfort.

Learning to breathe correctly

To achieve your goal, you must constantly monitor your breathing. It is important to consider several points:

Proper breathing helps reduce muscle tension and pain during complex asanas.
It is necessary to listen to the instructor; some of the entrances to asanas are made while “inhaling”, and others at the moment of exhaling.
There should be a period of at least 1-2 hours between the last meal and exercise. Otherwise, intense breathing may cause stomach discomfort.
Calm, measured breathing feeds the muscles with oxygen, which helps a person perform strength training.

Let's learn the first asanas

The very first poses of hatha yoga are the foundation on which more complex exercises will be built. The list of such provisions includes:

Child's pose (balasana). The main purpose of the pose is to relax the muscles between complex asanas. Can be used as a warm-up.

Starting position: stand straight, feet together. As you exhale, you should slowly lower yourself to your knees and press your pelvis to your heels. Raise your arms up during the inhalation phase, and slowly tilt them down with your chest until they touch the floor.

Mountain pose (tadasana) is the base for all standing positions. It develops coordination and stability. Execution is not very difficult.

Stand straight, feet tightly closed, and arms along your body. The spine is in the most even position. There is no voltage. Mentally imagine that your toes are roots, try to wrap them around as much of the surface of the mat as possible.

Chair pose (utkatasana). Grouping helps develop balance and a sense of focus.

To do this, stand up straight and place your hands above your head. Squat down slowly, bending your kneecaps and lowering your pelvis towards the floor. The body moves forward, forming a clear line with the arms. The required duration of the asana is 40 seconds. To make it more difficult, try completing the task with your eyes closed.

Tree pose (vrikshasana). Proceed with classic tadasana. Having completed it, lift one leg and, bending it at the knee, pull it towards your stomach. The direction of the supporting foot is only forward.

When performed daily for 30-40 seconds. the asana has a beneficial effect on the knee joint, spine and intestines.

The simplest sitting pose is sukhasana. Sit comfortably on a mat with your legs crossed. Raise your hands up, as if trying to reach the object. After completing a certain number of breathing cycles, lower your arms. Do several approaches.

Corpse pose (shavasana). Behind this unpleasant name lies an accessible pose for those who are just discovering the world of hatha yoga. Lie on the mat with your back down. Arms and legs are relaxed.

Take a deep breath and tense all muscle groups. Do not relax until you have completed your breathing cycles. Then allow your body to rest.

Intermediate and advanced level

Having mastered the elementary poses, you can move on to difficult variations. Hatha yoga poses practiced by experienced amateurs:

Downward-facing dog pose (in Sanskrit - adho mukha svanasana). To achieve the pose, you need to stand with your feet on the floor or mat, lean forward with emphasis on your hands (while keeping your upper and lower limbs straight, your knees not bent, your neck and head relaxed). From the outside, the arms should appear to be a continuation of the body, i.e. form one line with it.

The optimal duration of the asana is 60 seconds. Exercise helps relieve headaches and is an excellent prevention of arthritis.

Warrior pose (virabhadrasana). From the outside, it resembles a forward lunge, common in traditional aerobics.

The entrance to the asana begins from the “Mountain” position. The arms are raised above the head, palms clasped together. With one leg, take a wide step forward (100-120 cm), bend your knee at an angle of 90 degrees. The hip muscles are parallel to the plane of the floor. The head is slightly thrown back, the gaze is focused on one point and directed upward. Hold the asana for 30-40 seconds.

Crane pose (bakasana). A wonderful tool for working out the muscles of the arms. Effectively replaces standard push-ups.

Starting position: squat down, put your hands forward and rest them on the floor. Slowly transfer your body weight and center of gravity to your hands, while lifting your legs and pelvis from the floor. As a result, we get a handstand that resembles the movements of a crane moving through water.

Conclusion

If you are not sure that hatha yoga can be beneficial in a particular case, it is better to seek advice from a doctor. You should know that exercises are contraindicated for people with traumatic brain injuries or serious injuries to the spinal cord.