You imagined that stretch we do when we wake up in the morning, is yoga? So yes: is called the Palm and is a very simple exercise of yoga. Yoga doesn't have to be difficult to be effective. Nor it demands of us a certain age, a physical state, or a State of health specific, because yoga is medicine, not sport, and adapts to each.
A few basic and easy to practice yoga exercises can make in our lives and in our health a big difference. The benefits of yoga include stretching, spinal health, the strengthening of our muscles and the stimulation of our internal organs and our entire system. A bit of yoga a day can also help to increase our energy, relax, be more focused and motivated. Yoga does in our minds what it does in our body: makes it stronger and more flexible.
Remember in each yoga posture and in each movement bringing your full attention to what you're doing, avoiding mechanical movements. Inhale and exhale through the nose, with deep, conscious breathingalways. Listen to your body and respects its limits. Each one is different. In yoga there are no comparisons.
Palmera - Jack Ambrose/ Getty Images
Jack Ambrose / Getty Images
1 position of the Palm tree (Urdhya Hastasana)
Begins in Tadasana, mountain, standing together fat finger position but your heels slightly apart to give you stability. The column must be straight but you must not be taut. Inhale and raise your arms over your head, parallel and perpendicular to the ground to the other. Keep the palms facing inward. Stretch the entire body, opens the chest and looks towards the front. Get five breaths. Interlace your fingers, turning the palms to the ceiling. Take a deep breath and enjoy this stretch as it opens up your shoulders. Maintaining stability in your legs, lean toward the right side, feeling how to stretch your left side. Repeat in opposite direction. Returns the Center and returns to the initial position. This posture releases tensions, gives us energy and inner calm, stretch the spine and improves digestion.
pada hasthasana - Caroline Schiff/ Getty Images
Caroline Schiff / Getty Images
2 position of the hands on the feet (Padha Hasthasana)
Stand at the tip of the Mat with feet together and firm body but without tension. This initial view is called the mountain. Inhale and elevates the straight arms overhead and in this movement stretches throughout the body. The arms must be parallel each other and on each side of your ears. Exhale and take the arms and torso forward, stretching your body forward as much as you can. When you reach the limit of the stretch, lean toward the ground. Without bending the legs, try to bring your front to your knees to where it is comfortable. Grab your calves, ankles or toes depending on your flexibility. Keep your legs stretched and well distributed weight in the soles of your feet. Get five deep breaths, trying to bring attention to your interior. As other presses forward, this position gives us inner peace because it works on the nervous system. It also stretches the spine and the muscles of the legs, rejuvenates and decreases body fat.
gato - 123RF
123RF
3 position of the cat (Marjariasana)
Start on all fours, with her legs spread to the width of your hips. The hands should be directly over the shoulders, palms of firm hands on the floor. Keep your back straight, as if you did the shape of a solid table. Inhale and opens the chest, it elevates the Chin, movement away from the shoulders of the head, the abdomen down and hips up. Feel this pleasant stretch. Then exhale get the contrary movement in photography: arching back, dropped the head between the arms and carries the hip slightly forward. Repeat five times. This approach emulates stretch of cats, as many yoga poses are inspired by the wisdom of nature. It gives us serenity, opens the chest helping to take more oxygen, it promotes circulation, as well as making flexible the spine.
- Aaron black/ Getty Images
Aaron black / Getty Images
4 position of the Butterfly (Badhakonasana)
Sit with their legs and your back straight. Now separates legs slightly and bend your knees so that your feet are close to your pelvis, legs bent sideways. The soles of the feet together. Let your thighs to relax and make knees fall to the sides. Try to keep your back straight while you feel closer to your feet. Open the chest and take a deep breath. Takes your feet with your hands firmly and begins to beat the legs bent like the wings of a butterfly, for 30 seconds. Take a deep breath and in exhalation bend forward from the waist, keeping your back straight. Help making pressure with elbows on his knees to get your thighs closer to the ground. Still breathing slowly and deeply, for another 30 seconds. This position opens the hips, decreases body temperature and loose tension and stagnant emotions.
- Ron Lavine/ Getty Images
Ron Lavine / Getty Images
5 position of the head in the knees (Janu Sirsasana)
Sit on the floor with your legs stretched forward and your back straight, in Dandasana. Bend your right knee and brings the right foot to the inside of the left thigh. Keep the left leg stretched and flexed foot. Inhale and raise your arms, stretching the torso. Exhale, bend forward in direction to your left foot, keeping the chest open and stretched his left leg. Poses your hands where arrive on that left leg: calf, behind the sole of the foot if you reach without forcing you too, or on the floor. Attempts to bring the chest and forehead to his left leg. Close your eyes and breathe. Falls more deeply into each exhalation, but reminds that it is not important where to get, because every body is unique. Jaru sirsasana it is a bending forward and, as asanas this type encourages mental and physical flexibility, promotes the flexibility of column vertebral and calm the mind.
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