These asanas will help develop flexibility and support it effortlessly.
Yoga can be a rather frightening practice for those who do not consider themselves to be flexible by nature. However, there is nothing to worry about: developing flexibility is quite simple, if you are attentive to your feelings, make classes regular and practice our complex.
- Virasana. Get on your knees, hips together. Spread the foot at a distance slightly larger than the width of the pelvis. Place your palms in the popliteal folds and move the calf muscles to the heels to create space in the area below the knees. Sit between the legs on the floor or on the support. Make sure that the pelvis does not hang in the air and that the pelvic bones are pressed tightly against the support.
- Adho Mukha Shvanasana. Get up on all fours. Keep your arms tight and shoulder-length apart. Squeeze the toes to the ground, straighten your knees and enter the Dogs pose with the face down.
- Virabhadrasana I. Stand in the center of the mat and move your feet approximately 130 cm apart. Spread your right foot out 90 °, and turn your left inward about 60 °. Lower the arms along the body and turn the pelvis to the right leg. While inhaling, bend the right leg at the knee, so that the angle between the thigh and shin is 90 °. At the same time, stretch your arms up, palms facing each other. Try not to tear off the left heel from the floor.
- Parshvottanasana. Join the palms behind your back and push them as far as possible along the spine. Put your left foot back at the foot's distance. Turn the fingers of your left foot so that they point to the upper left corner of the rug. Lean forward, extending the body parallel to the floor.
- Parivritta Trikonasana. Feet firmly pressed to the floor, knees straightened. Using your abdominal muscles, rotate the corup to the right and place your left hand on the floor, and your right hand up.
- Virabhadrasana II. Stand sideways on the rug and set your feet 90-130 cm apart. Squeeze the foot to the mat and spread your arms to the side. Expand the right foot so that your fingers look at the beginning of the rug. Bend your right leg at a 90 degree angle. Look at the thumb of the right hand.
- Ardha chandrasana. Bend the right leg and place the right palm on the floor under the shoulder before the foot. Take a deep breath, and on the exhale, gently tear off the left foot from the floor and point your fingers upwards. Straighten your right leg slowly. Left palm on the left thigh. Slowly unfold the chest so that it is in the plane of the right hand. The weight of the body is on the right foot, and the right hand is only a support for balance.
- Utthita Hasta Padangushthasana II. Stand up straight. Bend your knee and pull it to your chest. Grab the big toe with the same hand and try to straighten your knee, then move your leg to the side. Use a belt if necessary.
- Prasarita Padottanasana. With a breath, place your hands on your waist and spread your legs as wide as possible, comfortable. Inhale and with an exhalation bend down. Lower your palms on the floor between your feet (if it is hard, bend your knees slightly). Hands at shoulder level. Inhale and, with an exhalation, lower the crown on the floor, distributing body weight on the feet.
- Anjaneasana. Stand up straight. Step forward with your right foot and lower your knee with your left knee on the floor. Remove the pelvis so that it is parallel to the floor. Keep your knee in a 90 degree angle. Keep the spine straight, arms straight up, open the chest area.
- Janu shirshasana Sit on the mat and straighten your legs. Bend your left leg at the knee and place it on the mat to the side so that the left foot rests against the right thigh with its entire surface. Turn the whole body to the extended leg, grab your hands on the foot or leg, lean body to the leg. Tilt the chest ...
- Paschimottanasana. Connect the legs together and straighten them. Rest your palms on the floor and stretch your spine up to the maximum. Through the sides, raise your hands to inhale upwards. With an exhalation, make a slope to the legs. If your stretch is not enough, bend your legs. With each breath, try to go lower into the slope. Movement comes from the abdomen, not from the head or chest.
Yoga Start - yoga video course for beginners
The time has come to start practicing yoga! Take the first steps in yoga with Tatiana Illarionova.Photo: smilewitch / instagram.com