Pose Corner. Technique: Sit in Dandasana (posture of the Staff). Bend your knees and connect the soles. Bring the feet as close to the pelvis as possible. If the hips do not fall to the floor, sit on a folded blanket. The height of the support should be such that the knees fall to the level of the pelvis. Relax the feet, you can spread the heels and turn the feet with the soles towards the ceiling.
Category TYPES OF ASANAS
King Pigeon pose, variation. Technique of performance: Stand on all fours so that the knees are located directly above the hip joints, and the palms are slightly in front of the shoulders. Slide your right knee forward to the back of the left wrist. Bend your right knee and lower the outside of the lower leg to the floor.
Sphinx pose. Technique of performance Lie on your belly. Tuck the tail bone and point the pubic bone to the floor. Straighten your legs and actively pull your feet back. The buttocks should be in good shape, but not clamped. Place your elbows under the shoulders so that the forearms are parallel to each other. With a breath, lift the body up to form a slight deflection.
Cobra pose. Technique of performance: Lie on your stomach, legs stretched back, toes pointing to the wall behind you. Place your palms under your shoulders and spread your fingers apart. Pull your elbows to the chest. Press the outer surface of the foot into the mat, tighten the hips and press the pubic bone on the mat. While inhaling, push your hands off the floor and lift your chest from the mat, gradually straightening your arms.
Bridge pose Technique: Lie on your back, bend your knees and move your heels closer to your sciatic bones. Push feet into the mat and lift the pelvis up to the ceiling. Keep your shoulders strictly on the rug, turn your shoulders to the ceiling, or weave your fingers in the lock under the pelvis. Push your hands and feet into the mat, strain your hips, lengthen the tailbone towards your knees and at the same time keep your chin away from your chest.
Pose inverted planks. Technique: Sit in Dandasana, back straight, legs extended forward. Place your palms on the floor next to your thighs. Turn the shoulders out and pull the shoulder blades together and down. Press your fingers into the mat. Without moving your palms, try to pull them with equal force away from the body.
Pose stick. Technique of performance: Lie on your stomach and place your palms on the mat on both sides of the chest. Bend your toes and tighten your thigh muscles. Pull the waist up and push your palms off the floor, activating the muscles of the upper back. At this stage, only the abdominal muscles should touch the floor. Now engage the abdominal muscles and completely tear off the body from the mat.
Pose Cows. Technique: Stand up on all fours. Make sure that the knees are located directly below the hip joints, and the wrists, elbows, and shoulders are aligned on one line and perpendicular to the floor. Head in a neutral position, look down to the floor. Inhaling, lift the sciatic bones and rib cage up to the ceiling, allowing the stomach to sink down to the floor.
Pose Crane to the side. Technique: Stand up straight, feet together. Bend your knees so that your hips are parallel to the floor. Get the left elbow behind the right thigh. Do not strain the oblique abdominal muscles. As you exhale, roll to the right, moving the lower ribs on the left side as close as possible to the right thigh.
Dog pose muzzle up. Technique of performance: Lie down on your stomach and place your palms on both sides of the chest, fingers facing forward. Spread the foot to the width of the pelvis. Rest your feet and fingers to the floor. Direct the tailbone to the heels and pull the lower abdomen inward towards the spine. While inhaling, lift the entire body off the floor, except for the palms and feet, entering the Dogs pose with the face facing up.
Pose dedicated to the sage Kaundinje I. Technique of performance: Go down on your left knee. Spread the left foot so that the fingers are pointing to the right, and sit on it. Place your right foot on the outside of your left thigh, near the knee. The right knee is directed strictly upwards towards the ceiling. Get the left elbow behind the right thigh, trying to lower it as low as possible.
Pose of the Nataraja Dance King. Technique: Stand in Tadasana and press the feet to the floor. Transfer the weight to the right foot. Retract the head of the bone of the right thigh into the joint and tighten the kneecaps. Focus on keeping balance. If you lose your balance when entering a pose, stop and concentrate.
Pose of a dancing dog. Technique of execution Stand in Adho mukh shvanasana. Raise your right leg up as high as possible, bend it up and start moving it over the left thigh. Tear off your right hand from the floor, putting your right foot on the toe behind your back. Take the right hand behind the head, opening up as much as possible in the chest and stretching out the right side.
Pose Libra. Technique: Sit in Padmasana (Lotus Pose) and place your palms on the floor on both sides of the pelvis. Pushing with your hands, as you exhale, shrink the abdominal muscles and tear the pelvis and legs off the floor. Balance in posture for 10-15 seconds. Exhale, sink to the floor, change the position of the legs and perform the asana again.
Pose slats. Technique of performance: Enter Adho Mukha Shvanasana (Dog pose, face down). While inhaling, move the body forward so that the shoulders are above the wrists strictly above the wrists, and the body is parallel to the floor. Tighten the outer parts of the arms towards the body and press the bases of the index fingers to the floor.
Pose Luka face up. Technique of performance: Lie on your back. Bend your knees and put your feet on the floor, bringing your heels as close as possible to the pelvis. Bend your elbows and place your palms on the floor on both sides of your head so that your fingers are facing the shoulders. Bring your forearm into position perpendicular to the floor.
Dove Pose. Technique of performance: Kneel down, spreading them to the width of the pelvis; thighs perpendicular to the floor. Wrap the hips slightly inside and pick up the buttocks. Imagine that you are pulling the ischial bones up into the body. Squeeze the legs and feet to the floor. Place your hands on the pelvis, placing the base of the palms on the top of the buttocks, fingers look down.
Pose dedicated to the sage Ashtavakra. Technique: Stand in Tadasana (posture of the Mountain), with his feet apart a little wider than the pelvis. As you exhale, lean forward into Uttanasana (Tilt forward from a standing position) and press your palms to the floor on both sides of the feet. Bend your knees slightly. Slide your right hand into the space between your right shin and thigh, making this movement from the inside, and press your right palm to the floor on the outside of your right foot.
Firefly pose. Technique: Stand in Tadasana (posture of the Mountain), spreading his feet at a distance slightly less than the width of the shoulders. Squat down and lean forward, pushing the body between the thighs. Holding your shoulders as low as possible, straighten your legs and lift your pelvis. Put your left hand behind the left thigh so that its upper part is behind the knee, place your palm on the floor from the outer edge of the left foot.
Pose Luka. Technique of performance: Before you start Dhanurasan, perform variations in which you do not need to grab the ankles with your hands. Lay on your stomach, place your legs on the width of the pelvis, and stretch your arms along the body, palms down. Bend your knees so that the shins are perpendicular to the floor, and the soles are directed towards the ceiling.
Pose of fish. Technique Do lie on your back, knees bent, feet on the floor. With the inhale, slightly tear the pelvis off the floor, slip your hands under the buttocks, palms down. Then lower the buttocks on the palm of your hand and remain in this position during the whole run. Make sure your elbows and forearms are near the body.