We begin our knowledge of yoga from the zero level. The zero level of asana yoga does not mean that the poses themselves are simple. They are really easy to perform physically, but if your body responds to their influence and you practice these same "simple" asanas for years, you will understand how deep their meaning is, and how many sensations from the same pose.
Asanas of yoga are very useful for the spine. In principle, the spine is the first thing yoga draws our attention to, because in the energy sense it is a channel through which cosmic energy penetrates the human body.
Now we will perform the familiarity package of asan yoga.
- IP - sitting, legs crossed, the back is even, we are holding hands on our knees. Fingers (middle and thumb) form the mudra . We perform a "propitious" pose. It is simple and at the same time incomprehensible to the beginner - you just have to sit cross-legged and pull yourself behind the crown, feel how the energy of the Universe permeates your body and passes along the entire spine. In this pose, you should adjust to training: clear your mind of extraneous thoughts, becoming their impartial observer. In the Baddha-konasana posture we spend 2 minutes.
- Then we connect the feet, we bend the knees to the side and down. We untangle our hip joints, thereby getting rid of psychological stiffness and complexes. Palms on the feet, arms straight, crowned upwards. Breathe evenly, relaxing the facial muscles of the face.
- Panchasana (variation) - slightly pushed forward the connected feet and lean forward. We put our hands under the shins and fix them on the feet. This is the pose of the star. Fold in half from the waist.
- Panchasana (variation 2) - then gently lifting the waist, release our hands and make a full lean forward. This is the most accurate version of the star's pose. We touch the floor with our elbows, we stretch forward and down, our forehead is lowered to the feet.
- Pachchimotanasana (variation 1) - slowly with a round back we rise, keeping palms on feet, we extend legs forward. Lean forward, lower abdomen, then chest, and lastly head. The look must be forward. If you can not reach the feet with your hands, move them to the shins, or knees.
- Pachchimotanasana (variation 2) - in this case, should be seized with the palms of the foot. We lift the heels, clasping the big toes with a large, index and middle finger of the hand. Fix the raised heels on weight to maximally stretch the knees and lower legs. It is not so important to straighten the legs completely, the main thing is that the heels are torn off the floor.
- Pachchimotanasana (variation 3) - lean forward on the legs with the body, relaxing. You can not fix your feet with your hands, but just try to breathe, relaxing under the weight of your own body.
- Balasana (variation 1) - gently roll over the right side, stand on all fours and stretch forward with our hands. We try to keep our hands even, and touch the floor with the center of the chest and chin. We loosen the loin, keep the feet on the thumbs, the pelvis stretches upward.
- Balasana (variation 2) - from the previous asana, gently, helping yourself with your hands, go to the pose of the child. In yoga it is the basic asana for relaxation. Buttocks start up as much as possible back and down, lowering to the heels, lowering the forehead to the floor, arms outstretched.
- Bhujgasana - we translate the body weight forward, on straight hands. Stretch our legs and bend in the lower back, the look is directed forward. This is the widely known position of the cobra.
- Bhujasana (variation 2) - without changing the previous position of the body, with an exhalation, turn our head to the left. Through the left shoulder, without shifting the shoulders in space, try to glance at the right buttock. So with an exhalation, make a right turn.
- Ardha - salambhasana. Lead your elbows to the sides, drop on the ribs, hands along the body. Palms form the fists, we set up under the pelvic bones. Alternately raise your right foot, rest on the thumb of your left foot. Then - on the contrary.
- Dhanurasana - although not the most difficult asana in yoga , but requires a very good stretching from us. Gently lift both legs bent at the knees, clasp their hands behind the ankles.
- Dhanurasana (variation 2) - full pose of onion. Raise one by one, knees, lower ribs, swaying on the navel. The shoulders are pulled back and fix the legs.
- Shavasana - we roll over on the back. In this position we completely relax.