The “Flexible Body in 30 Minutes” set of exercises promotes the development of joint mobility, the spine, and also develops ease and smoothness of movements. By doing exercises every other day, you will feel an improvement in your overall well-being and will reduce severe muscle tension in your body. Experts recommend returning to classes every other day, gradually moving on to daily training, but do not forget about rest - the body needs one day a week to recover. This will only enhance the desired effect.

Yoga at Home. Sun salutation

For those just starting out with yoga, many instructors recommend the Sun Salutations set of exercises. These are 12 sequentially changing asanas, which simultaneously help to work out all areas of the body and focus on consciousness. The main thing is to do the exercises with proper breathing. “Greetings to the sun” is a fairly easy set of exercises, but also multifunctional.

Hatha Yoga for Beginners. The very first poses

Instructor Olga Bulanova shows the simplest poses in a video course. Some asanas are even performed in different variations, including the use of additional support and a belt. The film is good for beginners who want to get acquainted with yoga.

Surya Namaskar with Zap, video lesson. Sivananda yoga

The first part of the training course on Sivananda yoga from Zap will help you master the complex safely and quickly. You will independently master basic asanas and learn how to maintain breathing. You will learn the names of the poses and details to pay attention to. The video will be useful and interesting for both beginners and those who have already mastered basic asanas. Ideal for daily training.

Vinyasa yoga

From Sanskrit the word “vinyasa” is translated as “eight bases” or “eight branches”. For modern man this means a set of exercises that combines meditation and dynamics. This practice involves sequential performance of asanas with proper breathing, concentration on specific points (drishti) and “energy locks” (bandhas). The video lesson offers 18-minute asanas, which are very easy to perform in the morning to wake up and have a productive day.

There are many reasons to start exercising. Constant movement is the prevention of aging of the body. Our body loves movement. During sports, muscle spasms and tension go away, metabolism is normalized, and cerebral circulation improves. If you choose between physical and psychological development, then, of course, you need to start with the physical. Psychological preparation Without the physical, it is devoid of any common sense. The brain consumes about 20% of the blood, so if you are not engaged in physical development, then there can be no talk of any successful psychological activity.

In the same way, it is difficult to imagine how a car can work without gasoline. No matter how good it is, it is impossible. In addition, physical development itself can lead to increased self-esteem. When you begin to engage in your physical training, then psychological growth becomes simply inevitable. And this in itself is one of the necessary components of happiness - awareness of personal growth. Even the word gymnasium comes from the word gymnastics. IN Ancient Greece The very first and most important subject was physical education. A physically unprepared person makes a pitiful impression. And sometimes it’s even difficult to decide that he can also be smart. So let's play sports :-).

Yoga for beginners. First level.

The first video lesson is a set of basic yoga asanas for beginners. Twenty minutes of classes, including basic yoga asanas aimed at increasing muscle tone, joint mobility, spinal flexibility, improving blood circulation, normalizing metabolism, acquiring beautiful posture; production of endorphins (“hormones of happiness”), activation of vital energy.

This complex includes:

• kneeling yoga asanas which strengthen and develop flexibility of the spine, relax the lower back, promote the health of the genitourinary, digestive and circulatory systems, female reproductive organs, relieve pain and fatigue in the back, strengthen the back muscles and relieve muscle tension in the lumbar region and along the spine;
• deflection asanas , which improve mood, provide a burst of energy and are best for back pain. They develop flexibility, strengthen the spine and make it more mobile, open the chest, pelvic area and the entire front part of the body. Backbends are considered quite difficult asanas to perform. The reason for this is that throughout our lives we have been leaning forward. If something falls on the floor, it does not occur to us to bend back and pick up this object: we lean forward. Sitting in a hunched position five days a week from nine to five causes the spine to round and tightness in the upper back and chest. In turn, this negatively affects the flow of energy in our body. The flow of energy is bent, energy is dissipated, and accumulates in some places. This leads to many diseases and problems. By developing flexibility in your spine (in all directions), you will get rid of illnesses, feel fuller, more alert, and gain flexibility in everyday life.
• yoga asanas for twisting the spine. Twisting fills you with energy, promotes relaxation and perfectly relieves bodily tension.

. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body.

Yoga for practicing at home. Advanced level.

The next two video lessons are complexes of more complex yoga asanas, which you should move on to only with certain physical preparation and only after you have completely mastered the initial level.

Safety precautions: Not every exercise in this program may be available to you. Before starting this complex, it is recommended to consult a doctor. Some exercises of the complex can be traumatic. If you feel any pain or discomfort in your body, stop doing the exercise.

Tips for implementation: Before you start performing these asana complexes, watch the entire video lesson at least once. Exercise in a warm room, protected from extraneous sounds and other factors that may disturb you during exercise. Avoid direct sun rays. Exercise in loose, non-restrictive clothing. Before starting classes, remove glasses, contact lenses, rings and other accessories that may interfere with the correct performance of asanas. Exercise barefoot on a non-slip surface. Never practice yoga immediately after eating. Wait 3-4 hours after a large meal and 1-2 hours after a light snack.

To achieve maximum results, it is advisable to practice at the same time and end the complex with a relaxing asana. Stay in it for 5 to 15 minutes.

Regular implementation of these complexes reveals the internal reserves of the body, promotes harmonization of body and spirit, increases muscle tone, joint mobility, improves flexibility, helps stretch muscles, improves the circulatory system, stabilizes metabolic processes in the body, relieves stress, and normalizes mental state. You will feel more energetic, tension and weakness in the body will decrease.

The video consists of 2 parts of 20 minutes each. They should be performed daily, alternating with each other. The first part of the complex contains yoga asanas aimed at increasing the strength and flexibility of the main muscle groups. The second part focuses on strengthening the abdominal and back muscles.

Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body.

Pros and cons of doing yoga at home.

Both studying at home and in the studio undoubtedly have both their pros and cons. TO benefits of doing yoga at home It can be attributed to the fact that you are not tied to the studio’s class schedule. You have the opportunity to study whenever and however much you want, at any time of the day or night. It all depends on your mood and capabilities. You save time on travel and money on a subscription. The only expense is the yoga mat.

It is possible to create your own asana complexes, which ones you personally like and suit best. Choose your own music for classes using video tutorials and other information that can now be easily found on the Internet. By taking this issue seriously, you can thoroughly understand everything and create good individual lessons.

There is an opportunity to relax more deeply, because you are at home, no one is distracting, no one is watching.

But There are downsides to doing yoga at home. And the main one is that in a studio or fitness center, classes are conducted under the guidance of experienced instructors. They practiced yoga for many years as students, then underwent special training for instructors, which lasts from several months to several years, and now teach themselves. If the instructor sees that you are performing an asana incorrectly, he will definitely correct it.

He will show you how to breathe correctly while performing asanas, how to enter and exit asanas, how to adjust the pose, and tell you what level of difficulty of the exercise is suitable for your physical fitness. This will help you get maximum effect from the complex performed and avoid injuries and stretch marks. In yoga, as in any sport, details are important; if you somewhere pulled your toe away from you instead of pulling it towards you, you no longer get the benefit from the asana that you could have.

If you have never done yoga before, start with an instructor first!!! Learn to breathe correctly and perform asanas, and in the future you will be able to decide for yourself what you like best, what your soul is about.

After the class, you have the opportunity to ask any question about performing asanas and receive a professional answer. You can also get an individual consultation or lesson, or create a personal training program.

In group classes, you are more likely to meet like-minded people who will share your values ​​and aspirations in terms of practicing yoga and periodically communicate with them, share your feelings from the practice, your questions and thoughts. This greatly improves your mood and motivation!

Yoga classes in groups are more organized. If you do come to class, there is a 99% chance that you will finish the class. While practicing at home, you can read, surf the Internet, watch TV, that is, do other “important” things instead of yoga.

If you paid money, then there is additional motivation for classes. And you can put off doing yoga at home for years.

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Similar materials:

Yoga asanas for twisting the spine.

Yoga. Backbending asanas.

Yoga asanas on knees.

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Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home, yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home, yoga video tutorials. Irina Kutyina. Yoga for beginners. Yoga for home. Yoga for practicing at home. Yoga is the sculptor of your body.

I’ve been wanting to write about this for a long time, but I still never got around to doing it.
But many are interested in this topic, and there were many requests and questions - so now there will be a conversation :)

It would seem that there is nothing difficult here: to take it and practice yoga, by yourself, or even with someone. A good mood, quiet music, a pleasant lawn in front of the house or an empty apartment with a recently washed floor. The asanas have already been mastered, everything seems clear... but here the question arises: is it possible to practice haphazardly? Inspired. What do you think?

Some practitioners and even instructors build their sequence absolutely, as they say, “intuitively” selecting asanas and sequences - purely in accordance with their own well-being (or the state of the group) on this moment. There are yoga schools that regulate the sequence of asanas: for example: Sivananda yoga, Ashtanga Vinyasa yoga, Bikram yoga.

And in yoga-23, for example, the selection of sequences occurs with the help of a special device (pendulum), which selects from the information field certain asanas that are suitable exclusively for this particular person or group.
Often instructors who are not affiliated with any particular school will simply use their own sequence as they see fit and change it as and when they see fit.

Each of these methods, of course, has a right to exist :)

The only caveat is how useful such a sequence will be for the practitioner himself. It doesn’t matter how this sequence is composed: intuitively, with the help of a pendulum, or regulated - it is important that the person feels good after the lesson, that he does not have injuries and that he progresses. Nothing else matters.

Some famous instructors say that it is very easy to create a sequence. That there are two halves of the body - right and left, there is a back and front surface of the body, that, roughly speaking, if we lean forward, then we need to stretch back. If we are working on the left half of the body, then we definitely need to work on the right half.

The complex should be balanced as much as possible. You can’t just concentrate on stretching or strength training, there should also be balances on your arms, exercises to strengthen the front wall of the abdomen, bending, bending, inverted asanas, twisting (if everything is ok with your back) and, of course, relaxation.

In some schools, it is believed that suksha vyaaama or, in other words, warm-up gymnastics, warm-up, is either ignored altogether or done in a greatly truncated version. From experience, I must tell you that it is still advisable to warm up the joints before exercise, especially the wrists, knee joints, shoulder joints, and spine. Because the load on these parts of the body is quite intense and I would still recommend not neglecting the warm-up.

After joint gymnastics, you can do a certain number of repetitions of Surya Namaskar to fully warm up your body.

I can offer two popular options for constructing classes that are used in well-known schools when training yoga instructors.

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Most people in Western culture perceive yoga solely as a system of physical exercises. Those who move a little further also master the ability to breathe correctly. But this is only the first and second levels ancient art. And yoga for advanced people is more than just a gymnastics routine. A real, deep understanding of yoga presupposes a change of spirit, without which it will not be possible to comprehend the highest techniques. In this regard, it is better to continue studying with a mentor - and not everyone is allowed to take classes in advanced groups.

Yoga masters will consistently teach those who are ready for lessons of this level:

• subtleties of performing basic asanas;
• technique of performing asanas of the highest complexity;
• rules for obtaining health benefits from exercise;
• development of mystical abilities to control the body;
• breathing techniques, highest level which becomes the ability to manage energy flows;
• practices available only to the highest yogis (bandhas, kriyas, etc.);
• the main philosophical foundations of yoga – its moral part (yama) and life part (niyama).

Requirements for practitioners

For everyone who has decided to devote their life to yoga and achieve serious heights in it, instructors present a number of mandatory requirements. The main ones:

1. Discipline. No practitioner of advanced yoga should break his regular practice schedule. The reasons for missing even one lesson must be more than valid.
2. Continuity of practice. In addition to group classes three times a week, the practitioner must continue training at home - and do this daily. Best time for classes - in the morning on an empty stomach or in the evening, but not earlier than 2-3 hours after eating. The duration will be about 30 minutes - this is the time calculated individual program, selected by the instructor for each student.
3. Theoretical preparation. In addition to video lessons and advice from teachers, each practitioner is recommended to constantly study the literature - first of all, to understand the hidden mechanisms of the body that turn on when a certain level of technology is achieved. Otherwise, “blindly” performing only the physical part of the asanas, without connecting the mental component, will not bring any benefit.

Asanas

In India, the birthplace of yoga, the number 12 is considered sacred. That is why the same number of advanced asanas is included in the basic set of this level.

1. Kala Bhairavasana (“Destroyer of the Universe”)

The body in this asana is located at an angle of 45° to the floor. The emphasis is on the palm of one hand standing vertically to the floor and on the foot of the leg extended in the direction opposite to this hand. The second arm is extended vertically upward, and the second leg is thrown over the back of the head.

In this case, the ligaments and muscles of the thighs, as well as the tendons in the popliteal region, are most stretched. A powerful load is placed on the back and a slightly smaller load on the neck.

Physiologically, the asana has an excellent effect on the gastrointestinal tract; mentally, it allows the mind to soar above ordinary boundaries.

2. Shavasana (“Corpse”)

This pose is very simple at first glance, and is used as a final pose in all practices for beginners. However, physical simplicity is deceptive - since only over the years does a yogi achieve the skill of detaching himself from the entire surrounding world in this pose. In other words, a “disconnected” body allows you to free up your mind. At the first stages of training, Shavanasana creates only relaxation for the body. In the latter, in a few minutes it allows you to restore the body’s energy, which in normal cases requires 6–7 hours of sleep.

Moreover, achieving mastery of this asana can treat serious neurological disorders.

3. Eka Hasta Vrikshasana (“Tree” with one arm stand)

The position of the body in this asana really resembles a tree, where one supporting arm acts as the trunk, and the torso balancing on it with straight legs spread out to the sides and the second arm act as branches.

The pose makes the wrist tendons “iron,” strengthens the back muscles and biceps, improves metabolism and blood flow, and also enlightens the mind.

4. Pungu Mayurasana (“Wounded Peacock”)

Another pose that teaches balance and body control. Unlike the classic peacock, there is only one supporting arm - the second is extended along the hip, and the legs are bent upward so as to balance the torso located parallel to the ground. Maximum load and stretching - on the wrist, abdominal muscles, hips and diaphragm.

With proper breathing, physiologically, “Wounded Peacock” helps cleanse the blood and ensure ideal functioning of the gastrointestinal tract, and mentally, it helps clear thoughts.

5. Taraksvasana (“Scorpio” with palm stand)

It resembles the classic “Scorpio” - but the stand is performed with straight arms, and the legs thrown up to maintain balance are lowered so low that the feet rest on the crown of the head.

The greatest stretch is for the back and abdominal muscles. The load is on the wrists and arms. Experienced masters who have devoted many years to yoga are able to concentrate incredible inner strength with the help of such a “Scorpio”.

6. Shirsha padasana (“Feet on head”)

The support in this asana is on the head and elbows of the hands, the palms of which are closed at the back of the head, and the body is bent as in “Scorpio”, as a result of which the toes touch the neck. At the same time, incredible elasticity of the spine is achieved, and energy flows pass throughout the body.

Physiologically, Shirsha padasana does wonders in matters of health of the circulatory and genitourinary systems - there are cases where the most advanced diseases were cured with its help.

7. Supta Kurmasana (“Turtle”)

Can only be performed by practitioners who have achieved a serious level of stretching of the spinal and hip muscles. From a sitting position, begin to tilt your body forward until your head is pressed to the floor, after which you throw your legs over the back of your head and cross them, and put your hands back and clasp them on your back. As a result, a person begins to resemble a turtle - and, in addition to the beneficial physical effect on the body, it causes the mental ability to detach from the surrounding world.

8. Garbha Pindasana (“Embryo”)

An advanced variation of the traditional lotus pose. The difference between Garbha Pindasana is that the hands in it are placed under crossed legs and raised so high that you can rest your head on your palms.

Asana improves the functioning of the gastrointestinal tract.

9. Yoganidrasana (“Yogic sleep”)

Causing extreme tension for beginners, yoganidrasana allows experienced craftsmen not only not to strain too much, but also to enter a state close to half-asleep. Support on the back and the body almost bent in half leads to a position of the legs in which the knees touch the floor, and the feet closed at the back of the head play the role of a kind of pillow for the head.

Features of load distribution are most beneficial for the spine, back muscles and internal organs. As a result, the functioning of all body systems improves, and diseases such as pinched nerves in intervertebral joints become impossible.

10. Tittibhasana (“Firefly”)

In the most simple version The practitioner leans on straight arms and pelvis, stretching straight legs up above the shoulders. Gradually, the asana becomes more complicated to the point where only the palms become supporting.

“Firefly” is considered the best pose for inducing active circulation of energy flows throughout the body, makes incredibly strong and elastic buttocks, thighs and abs, and also guarantees a powerful libido in both men and women.

11. Pincha Mayurasana (“Peacock” with elbow stand)

It is an intermediate pose between the classic peacock and a pure handstand without any auxiliary support. To balance the vertically extended body with the legs up, only the arms are used from the elbow to the palms.

The asana is excellent in terms of treating blood stagnation in the veins and small capillaries of the legs, and for masters it is practically a resting pose.

12. Niralamba Sarvangasana II (“Shoulderstand”)

No other asana trains the muscles of the neck like this, since it is on it and the forearms that the load from the torso stretched vertically with legs and arms upwards falls on it. Headaches and cervical osteochondrosis those who have learned to perform this asana go away forever. We recommend reading " "

For advanced people, it is also widely practiced, which is an organic fusion of physical activity, practiced proper breathing and internal energy management.