Yoga: a morning complex for beginners. Exercises and recommendations

Yoga - a complex of morning, afternoon or evening, which is not just a kind of sport. In fact, it is an ancient Indian philosophy, which controls the body, mind and spirit. All these three components contribute to the achievement of harmony and enlightenment, which is difficult to achieve by any other means.

The Benefits of Yoga

Many people think about the question of whether yoga is at home? The morning complex has many advantages, the main ones of which are given below:

1. The body will become strong, healthy, will acquire flexibility. After regular classes, each person will feel the flexibility that he could not achieve earlier. With yoga, the muscles and ligaments become more elastic and give the opportunity to freeze in a posture that a month ago seemed simply impossible.
2. Guaranteed relaxation. The mind will calm down, all unnecessary and disturbing thoughts will go away. After a few sessions, the body will become resistant to stress and any external irritations.

Where to start classes

Yoga - the morning complex of exercises, for which you do not need to spend money on equipment. To perform the exercises, only comfortable clothes and a sliding surface are required. The room should be chosen spacious, with the most suitable temperature. Special music for classes will help to relax and take away all unnecessary thoughts.

Exercises for beginners

Yoga (a morning complex for beginners) is necessary for every person. If you perform elementary exercises, the charge of positive and cheerfulness will not leave during the whole day. And even the most unpleasant news will be perceived easier and without aggression.

The simplest yoga, a complex of morning or evening, is 4 exercises, which will be enough to get the first positive results:

1. Standing straight, feet on the width of the shoulders, feet and torso unfold in one direction. Then you should tilt the body parallel to the floor, and hands to pull forward.
2. Again, the vertical position, but the legs are slightly wider. Hands as much as possible fall on the floor. The head should extend downwards, and the coccyx - upwards.
3. In the previous position, the feet turn outward, and the hands go up (it can be parallel to each other or connect the palms). Then the legs bend at the knees, without sinking to the formation of a right angle.
4. The final posture is relaxation. To do this, you just need to lie down on the floor, forming a straight line with your entire body, and relax for at least 3 minutes.

Breathing exercises

Breathing Yoga - a morning complex for beginners, which will help establish a connection with your own consciousness. After mastering the inner consciousness, each person can control thoughts and stay calm in tense situations.

1. Cleansing. Standing in a level position, you should take a deep breath with your nose, and then, having painted a broad smile on your face, exhale in small portions through your mouth.
2. For the development of voice. In the same position, a breath is drawn through the nose, and then through a wide open mouth - a sharp and rapid exhalation.
3. Morning. Breathing yoga - a complex of morning exercises, containing in itself, relieving drowsiness. To do this, it is necessary to stand flat on the rug, maximally straining all the muscles. Climbing to your toes, take a deep breath, and after 3-4 seconds, sinking back to the feet, - a full exhalation.

Evening complex

The usual morning yoga complex for men can be replaced with an evening version. After all, often the representatives of the stronger sex are lazy to do anything in the early morning. Exercises are quite simple, so everyone can easily perform them.

1. Standing straight, with a straight back and straight arms, it is necessary to slowly bend your legs, as if sitting down on a chair. It is necessary to try to hold out in this position for about 30 seconds, then after 10-20 seconds repeat it again.
2. Sitting on the floor, the feet are joined together, and the knees are bred. With the help of the hands, you need to lower your back to the floor, without lifting the legs from the floor. It is recommended to lie for a minute, and then repeat another 4-5 times.
3. The starting position is standing, legs are shoulder width apart. Hands are bred to the sides, feet turn in one direction, and one leg is bent until a right angle appears. Then one hand descends to the floor, and the second must be pointed clearly upwards. Repeat the exercise 5-6 times.

Hatha Yoga

The morning complex of hatha yoga is pleasant to girls more and more. After all, these exercises develop flexibility, energize for the coming day and give positive emotions.

Many immediately try to try out complex exercises, which is a mistake. To begin with, you should familiarize yourself with the complex for beginners, as well as learn more about this kind of yoga.

Fundamental rules

The first step is to find out at what age classes will benefit:

• The youngest children need fresh air and ordinary walks in the park;
• From the age of 6, you can start to teach your child the right breathing and try out the simplest exercises of yoga;
• From 10 years of age it is allowed to relax in the Lotus pose;
• In 17 years it's time to start mastering complex static and dynamic exercises, as well as learn to control your own breathing;
• Up to the age of 40 should regularly practice and improve their skills, but after the transition of this feature in addition to doing yoga, it is best to add walks;
• After 50 years, it is desirable to reduce the rate, but not to stop training.

Women are fans of yoga and consider it the best sport and way of relaxation, but for them there are some limitations:

• During menstruation, it is strictly forbidden to perform exercises upside down, it is better to replace them with respiratory exercises;
• Beginners should rather walk in the open air instead of power elements or visit a swimming pool;
• In the first days of pregnancy it is allowed to perform all the asanas, but before that it is better to consult a doctor;
• After childbirth (the first couple of months) is forbidden to engage in, and after the expiration of time, the exercise should begin with the simplest.

In addition to the above precautions, you should also know what common (for men and women) restrictions have yoga. The morning complex for slenderness and beauty will necessarily give a result that will be noticeable rather quickly. But you can not overdo it in order to achieve the desired goal sooner.

Simple rules should be observed by everyone:

• After a long time in the heat is not recommended;
• People who have problems with pressure or the cardiovascular system can not exercise without consulting a doctor;
• Combine several sports, performing them at one time, is prohibited;
• In the presence of frequent dizziness, exercises with a head-down tilt should be replaced with inclines forward.

Preparation

Energy yoga (morning complex) requires special preparation before the beginning of the lesson. First of all, you should pay attention to clothes (it should be free, so as not to restrict movement) and shoes (if possible, it is best to do without shoes). In addition, there are a few simple rules:

• 20 minutes before the start of the workout, there will not be an extra invigorating contrast shower;
• The ideal time for yoga is 5-6 hours in the morning;
• It is not necessary to engage in an empty stomach, but at least 2 hours must pass between eating and training;
• Exercise in the open air will be easier, and a quiet street environment will help to concentrate.

Five invigorating asanas

Knowing all the basic rules and recommendations, you can start doing exercises. The five best asanas will show what real yoga is. Complex (morning) does not require additional equipment.

1. Asana Tarudasana (interlocking hands) . It is performed in the standing position: one leg is intertwined around the other (for the fingers to be on the gastrocnemius muscle). The hands are intertwined at the chest level to connect the palms. After 20 seconds of being in the pose, you should take a short break and repeat, changing your legs and the direction of twisting your arms.
2. Asana Vrikshasana (the pose of the tree) . In the vertical position of the foot of one foot is put on the knee of the second, and the hands are raised upwards, joining the palms. In the position of the tree, it is recommended to stay at least 20 seconds, after which the legs change.
3. Asana Virabhadrasana (belligerent pose) . Standing exactly, one leg is lifted back, forming a straight line with the trunk, and with the second leg - perpendicular. Hands stretch forward and interlock with each other. Balance should be kept for about 30 seconds, and then change the leg.
4. Asana Ardha Matsiendrasana (twisting of the spine) . Sitting on the rug, one leg is bent and pulled to the trunk (heel and knee on the floor), and the second leg, bent at right angles, is put up for a knee tightened. The body itself spins in the lower back. In this position, you can relax for no more than a minute.
5. Asana Gomukhasana ("cow's head") . One arm rises exactly upwards and bends at the elbow so that the palm reaches the shoulder blades. The second hand does the same actions, only from below, that is, it goes down, bends at the elbow. Then the fingers of both hands are engaged. At performance it is necessary to hold a back exactly (not slouching and not bending). In total, you can hold on in this position for about 20 seconds, alternately changing hands.