Hatha Yoga is ... Hatha Yoga for Beginners: The very first poses

The modern world is full of stresses, diseases, exhaustion and a sense of imbalance. Once, in the midst of daily bustle, a person stops and realizes that he has gone very far from the world in his soul. And then the search for a means capable of regaining the sense of happiness of being begins. Many seekers find a way out of the situation in Eastern practices. Yoga has long been perceived not just as a system of gymnastics, but as a deep philosophy leading to harmony of body and mind.

What does Hatha Yoga mean?

If you translate literally, "ha" means the sun, "tha" - the moon. The sun and the moon are opposites, just like heaven and earth, man and woman, activity and passivity. That is, what is very different, but without each other can not exist. These are opposites, which, merging, give a harmonious whole. "Yoga" is "union", "unity". Thus, hatha yoga is the process of merging opposites, which leads to harmony.

In practice, it looks like this: each of us has within him good motives and evil, the desire to be with someone together and at the same time to be alone, have employment and be free. Opposite desires break us literally into parts, the mind becomes restless, a lot of energy is wasted. And in order to stop this endless round of thoughts and desires, it is enough just to practice yoga.

Hatha Yoga - this does not mean simply to freeze in the inaccessible to the usual mortal pose. This is a whole complex of practices. It allows you to improve your body with asanas, and pacify the mind with the help of breathing (pranayama), and begin spiritual growth (meditation), and learn to live in "here and now" (concentration).

Benefit from the practice of hatha yoga

Yoga classes can bring many benefits.

1. First of all, the benefit of yoga classes can be assessed for health reasons. The spine becomes flexible, and pain passes through it. Joints and ligaments also become younger and more mobile. Asanas of hatha yoga restore the normal work of the endocrine, respiratory, circulatory, and digestive systems.
2. Emotional balance. The body and emotions are very connected. Experiencing stress, the body strains in response. Chronic stress is the guarantor of chronic clamps. But the reverse mechanism also works. The body relaxes - anxiety, fear, depression go away. Heavy emotions go away, and the soul is filled with quiet happiness, balance, the ability to rejoice at every moment, to enjoy shades and tastes.
3. Hatha yoga for beginners promotes the interaction of the hemispheres of the brain, which means they increase mental abilities, contribute to the development of creative thinking, the perception of the world not through stereotypes.
4. Beauty. Not only internal, but also external. Asanas of hatha yoga make a smooth posture and elastic muscles, improve blood circulation and intestinal function, and thus contribute to reducing excess weight. Yoga slows down the aging process in the body.

Are there any contraindications?

Despite all the possible benefits from the practice of yoga, there are quite a few contraindications for performing asanas. However, if you start classes under the supervision of an experienced instructor, then some of these diseases can be cured with the help of practice. Take care of yourself carefully, especially if you have:

• Mental disorders or borderline mental states ;
• heart problems;
• Trauma of the spine ;
• Craniocerebral trauma in the anamnesis;
• Blood diseases;
• Malignant tumors.

Preparation for the practice of hatha yoga

Not such a simple matter - hatha yoga for beginners. The very first postures should be preceded by the preparation and knowledge of the basics. Since hatha yoga is not just a set of exercises, but an integral philosophy of life, the following rules are mandatory.

1. It is worth noting the use of alcohol and drugs, as well as meat, not only before practicing yoga, but in general.
2. The perfect beginning of the morning is hatha yoga. Exercise is best done after taking a shower and going to the toilet.
3. Breakfast before the practice of yoga is not recommended. You can eat only an hour after the asanas.
4. Pre-ventilate the room. In the summer, you can practice yoga in the bosom of nature.
5. Clothes for training should be made of natural materials.
6. Use a non-slip mat as a litter.

Pranayama

The philosophy of yoga is a harmonious combination of all four components in practice: asanas, pranayama, meditation and concentration. Hatha Yoga for beginners is, first of all, the practice of conscious, full, cleansing breathing. Here are a few basic exercises of pranayama:

1. Abdominal breathing. We exhale completely the air and simultaneously draw in the belly. On inhalation - strongly protrude the stomach. Important: the chest is still. (This breathing reduces pressure and improves intestinal motility.)
2. Average breathing. At the inhalation, the ribs move apart like bellows of the accordion, on exhalation - as much as possible squeeze them. (Improves blood circulation in the organs of the abdominal cavity.)
3. Full breath. We gain air belly, expand ribs, raise collarbones. Breath takes a wavy motion. Exhalation should be done in the reverse order - the clavicles relax, then the ribs and only after - the stomach. (With the help of full breathing, one can achieve complete relaxation, calm the mind and restore the nervous system.)
4. Ujjain. We take a full breath into account 8, we make a breath delay for 8 seconds. At the expense of 8 we breathe out, pronouncing the sound "C". Then repeat the cycle without delay. It is important to concentrate on the thyroid gland when doing the exercise. (Thanks to this breath, low blood pressure returns to normal, the thyroid gland is stimulated.)
5. Cleansing breath. It is performed standing. Breathe in full breath, the exhalation is performed through closed lips, jerks, with the tension of abdominal muscles, diaphragm, ribs. (Excellent helps with headaches, can be used as a preventive measure for infectious diseases and their treatment.)

Hatha Yoga: poses that are worth starting

The most accessible even for beginners is the balance exercises. They do not require special preparation - this is the perfect hatha yoga for beginners. Poses almost immediately bring to your life more peace, balance and harmony.

1. Vrksasana - the pose of the tree. Legs on the width of the shoulders, arms stretched along the body, the spine is even, the look is directed forward. The right leg is bent at the knee and pressed with hands to the stomach. Do not forget about full breathing. Do this exercise on the other leg.

2. Pose tree. The second option. The starting position is vrikshasana. The right leg is turned with the knee to the side, the foot rests against the thigh of the left leg. Hands stretched upward, palms connected. On inhalation - we stretch upwards, on exhalation - we relax.
3. Chaturanga Dandasana. Lying on our hands and feet. Arms bend at an angle of 90 ° and lift the body parallel to the floor. Head forward, legs - back.

Asanas standing

These poses favorably affect the spine, allow to open the chest, develop flexibility of ligaments and flexibility of thinking.

1. Uttanasana. Legs shoulder width apart, hands along the body, straight spine. Exhalation - we bend down and try to touch the forehead with the knees, and the palms should be put on the floor. On inhaling we stretch, on exhalation - we bend down.
2. Adho Mukha Shvanasana. The starting position is the previous position. Hands on the floor, feet make steps back. Back with respect to the legs - at an angle of 90 °. The coccyx is directed upwards. Back and arms form a straight line. My head is relaxed. Hold the pose several cycles of full breathing.
3. The pose of a warrior. The starting position is the previous position. The left foot is at an angle of 45 ° relative to the previous position. The left leg makes a step forward, the thigh parallel to the floor. Hands raise up, folded together. On inhalation - we stretch upwards, on exhalation - we relax.

Exercises sitting

A fascinating and uncomplicated occupation is hatha yoga for beginners. The very first postures have already been mastered, then you can proceed to lessons with the spine.

1. Kakasana - the pose of a raven. Sitting on the floor, heel to tighten to the buttocks. Hands take away from behind, lean on them. Do not tear your heels off the floor, touch your stomach with your hips. If not difficult, then put your hands in front of you, combining in the palms of your hands.
2. Pashchimotanasana. Sitting on the floor, straight legs stretch out in front of him. Breathe - raise your hands up. Exhale - we lower and embrace with the palms of the feet. Inhale - we pull our back up. Exhale - we stretch our chest to our feet. Exercise for a couple of minutes.
3. Purvottanasana. The starting position is sitting on the floor. The legs are bent at an angle of 90 °, the arms behind the back rest on the floor. Inhale - the pelvis rises, the back is parallel to the floor, the stomach is pulled upwards. Exhale - go down.

Pose for completion

The complex of exercises with the technique of deep relaxation ends. Lying on the floor, hands and feet slightly spread out to the sides. Consistently relax the body from the tips of the toes to the crown of the head. Breath deep.

Hatha yoga is not just good plastic, but a practice that can transform your whole life, let you see the colors of the world and return the perception of the baby.