Put on the right clothes and calm, relaxing music to get started. On the floor of the bed a small rug. Disconnect from everyday problems and try to get all thoughts out of your head. Now you and yoga are one.
Asana Gora, or Tadasana
This is the very first position from which any yoga complex begins. It may seem easy to do, but care should be taken when doing it.
You become straight and you put your legs together, so that the feet are connected at all points. Knees do not bend. The muscles in the hips are strained, and keep your back straight. Chin slightly zader up. The arms are in the usual position and relaxed along the body. The face should also not strain. Look straight ahead. All your feelings should concentrate on the center of the body. Wait in this position for a couple of minutes.
Asana Tree, or Vrikshasana
This position has a positive effect on the vestibular apparatus, develops coordination, strengthens the nervous system, leg muscles and joints.
The pose of the tree is performed from the pose of the mountain. Slowly bend your right leg and move your knee to the right. Now wrap the foot with both hands and make it so that it touches the left thigh, closest to the groin area. The right knee should be flush with the body. Breathe in and stretch your arms upward, elbows should be straight, then join your palms, still not bending your elbows. Now do the same with the other leg.
Asana Triangle or Trikonasana
This exercise is easy to perform, but it is very useful - fat reserves disappear, the chest strengthens, the nerve endings in the spine are removed from the lethargic state and receive a good charge of vivacity. This position is a good way of dealing with laziness and will be especially useful for those who, by virtue of their work, spend a long time in a sitting state.
Standing upright, spread your legs fairly wide, about 100 cm. Then move your arms to the sides in a horizontal position, and your palms pointing down. While exhaling, lean to the left side and reach the floor with your left hand next to your left foot. Stretch your right arm up, and turn your head to the right, so that your gaze is directed at the right arm. Feel the muscle tension on the right side of your body. Hold this position for a few minutes. Breathe in and return to the starting position. Now do the same from the other side, leaning to the right. Keep your arms and legs straight. On each side, repeat 5 times.
Asana the Serpent, or bhujangasana
Regularly performing this posture will markedly strengthen the spinal cord and eliminate excess body fat. By the way, the names of the positions have a basis and are borrowed after observing wildlife. The snake in its normal state has a movable and plastic spine, but as soon as the danger approaches, its spine becomes very hard. In our exercise, too, the spine will become strong and elastic.
Lie down on your stomach, close your legs together and stretch out so that your heels are with your big toes touching. Now bend your elbows, and keep your palms near your armpits. On the exhale, gently lift your head, now straighten your hands and bend back as much as possible. Also lift the chin up, stretch your neck and pull back your shoulders. Your whole body should feel that it is elevated above the ground. Legs together, lips do not open. Hold this position for 3-4 seconds, then slowly lower yourself while breathing. Five times for this exercise is enough.
Asana Plow, or Halasana
This position also has a very beneficial effect on the state of the spine and nervous system, and also strengthens the thyroid gland.
Lie on the floor and stretch your arms along your torso. Palms look down, and legs are not bent. Taking a breath, lift your legs upright. When the legs are upright, start exhaling. On the exhale, gently tilt the legs behind the head, until the socks touch the floor. Depending on your condition, stay in that position, then carefully return to the opposite position. Repeat this position 5-6 times.
Asana Candle, or Sarvangasana
This posture strengthens the rush of blood to the upper part of the body, strengthens the cardiovascular system, which has a beneficial effect on overall health.
Lie down on the carpet. The arms are along the body. Hold your breath and start raising your legs to a 45-degree angle, now clasp your back with your hands. Keep your legs straight but not straining. With your hands, hold your back as low as possible so that your body is in the same vertical line. For beginners, one minute is enough, and then you can increase the position time to 10 minutes. Get out of the pose slowly and smoothly, so as not to damage the vertebrae.
Asana Corpse, or Shavasana
This position is an excellent remedy for depression, dark thoughts, fatigue and the blues. Being in this position for 10 minutes will relieve from all these unpleasant conditions. Concentration on your feelings and relaxation is equivalent to a full body rest. Blood circulation improves, blood pressure stabilizes and the nervous system strengthens.
Lie on your back, and place your hands a little further from the body. Do not put a pillow under your head, close your eyes and relax. Now start to listen to your breath, track every breath and exhale, do not hurry anywhere. Now mentally walk through all your body parts - feet, legs, hands, stomach, chest, neck and stop at the head. Also relax all the facial muscles of the face, nothing in your body should not strain. Begin to feel warm in every part of the body, and then inspire heaviness. You must achieve a state of completely relaxed body. Full relaxation is when your body is not able to even move, arms and legs do not rise, as if you are sleeping with your body, but at the same time you understand everything. Get out of this position very slowly and do not immediately return to your normal working condition.
These are the main asanas in yoga: perhaps they may seem somewhat simple, but they should be performed as correctly and efficiently as possible. Only having mastered these positions, you can move on to the next stage of yoga.