Inverted asanas. Yoga for beginners at home

Many people believe that yoga is not an effective activity from a medical point of view, but in fact it is not. Each position (which here are called asanas) has its own specific impact on the body. Especially when it comes to inverted asanas, in the performance of which your pelvis should be above your head. These are incredibly useful positions. They have a positive effect on your brain, which is supplied with blood in increased amounts, and this, in turn, can lead not only to medical, but also to spiritual results with a plus sign. But how are these inverted asanas performed and what exactly are they? In total, there are not many reversed positions, but each of them is extremely important in order to fully engage in yoga. Therefore, you need to work on everything so that they will work out perfectly, and only then you can draw from your yoga exercises a real benefit.

Viparita karani

If you take separately inverted asanas, then one of the most popular is this one. It is not very difficult to perform, but it has a very impressive healing effect, because with its help you can fight with constipation, colitis and other diseases of the stomach and intestines. It is also worth noting that such an asana leads to a positive stimulation of the thyroid gland. But how to fulfill it? To do this, you need to lie straight on the floor, stretching his arms along the trunk. On exhalation, you should raise your legs vertically, and then a little further, so that the angle is not 90 degrees, but about 60 degrees. After that, lift the lower part of the body approximately 45 degrees, and with your hands prop up the pelvis. This is the viparita karani. This asana you should hold at least thirty seconds, controlling your breathing, then slowly return to the starting position. As you can see, the inverted asanas are not as complicated as it might seem from the beginning.

Shirshasana

But do not think on the basis of the previous position, as all the rest will be just as simple. Inverted asanas are very different from each other, and for mastering some you may need quite a lot of time. For example, you can take shirshasana, which ordinary people call the headstand . She is the king of all asanas and represents a fundamental position in the art of yoga. It is believed that this position has a very versatile medical effect. It can alleviate the general condition of a person, treat many diseases and so on. But it will not be easy to master it, because in the end you will really need to stand on your head. Focus on the forearms, closing the palms and knees. After that, put your head in the formed bucket from the palms and slowly tear off the legs from the floor, lifting the trunk. When you feel that you hold tight enough, start straightening your legs, and with them, and the entire body, until your body forms a straight line. Some people laugh and say that this is an inverted asana for those over 50, hinting that it is impossible to perform it even for a young man, but it takes a long time to study. But in fact, with proper preparation, you will quickly learn to take this rack.

Sarwangasana

If the previous stance is considered the king of asanas, then this is called the queen. This is another fundamental asana, which some even consider the very first upside-down stand that appeared in yoga. As in the past case, this position has no specific advantages, since it is universal and positively affects the entire body at once. To perform it, you again need to lie on your back and raise your legs, and then the lower part of the trunk. Only this time you do not need to stop. Now you have to raise the upper part of the trunk, tearing the blades off the ground. Naturally, you need to prop your back with your hands. As a result, you will stand only on the shoulders and neck, stretching the whole body in a straight line. As you know, this stance can also be ironically described as "an inverted asana for those over 50", but the truth is that yoga does not know the ages, and if you want, you can perform such a stand at any age. You only need basic training and a sea of desire. Also, you will need a good video tutorial, which will be called "Yoga for beginners at home" or something like that, so you can visually follow how and what you need to do.

Ekpadadshirsh sarvangasana

Yoga for beginners at home is available to everyone. But if you decide to rise to a higher level, then you should practice under the guidance of an experienced master who will open for you new asanas that are inaccessible to beginners. For example, this position is a modification of the standard sarvangasana. When you get into the right rack, you do not just need to pull the entire body in one line - you also need to bend the leg in the knee and lower it as low as possible without disturbing the even line of the rest of the body. This task is much more complicated, but you can cope with it if you work hard. Study first inverted asanas for beginners, and then go to more complex stands.

Padma sarvangasana

As many might have noticed, sarvangasana is an upside-down asana that is pretty familiar to most people. "Birch" is an exercise that is taught in school in physical education classes from the junior classes, and it is this adaptation of the classical sarvangasana. However, you were not guaranteed to do padmu-sarvangasana in school, which is many times more complicated than an ordinary rack. In this case, when you get into the final stand, you will need to fold your legs into the lotus position, while remaining in the inverted position. In order to do this, you will need long training, but the effect of this asana is incredible, and this is exactly what yoga is for. Inverted asana is your fast path to better health, peace of mind and mental enlightenment.

Halasana

This is a very interesting position, as its name translates as "plow". And in fact, the person who performs this asana, gives his body outlines, very similar to the standard plow. How can this be done? You will need to start to lift your legs from the already familiar position in the prone position. But you do not need to prop your back with your hands and do not need to stop at all - keep moving until your socks touch the floor. So you throw your feet to your head. Hold this asana for at least thirty seconds, then return to the starting position.

Deptah Pida

Another common and extremely effective asana is a kind of a half-bridge. To perform it, you need to lie flat on the floor, then start lifting the pelvis, moving your weight to the heels and hands, and then to the shoulders when you reach the highest point. In this situation, you need to stay about the same as in other exercises. There are also variations in which a person can sway in this position, thereby increasing the useful effect, but also complicating the asana.

Pinca Mayurasana

This asana is more like a bridge, but a rather extreme version of it. Here you need to enter the position of the bridge, and then reduce the distance between your palms and heels to a minimum. So it turns out muyurasana, but that's not all you have to do. To get a pinch of a pinch of Mayurasana, you will need to transfer the weight from the palms to the elbows, thereby further straining your body. This asana is called the pose of a peacock feather, and this can be justified. Honestly speaking, it is one of the most difficult, but not in technique, but in keeping. In most cases unprepared people can not perform such an asana, and those who did yoga at a basic level can not sustain the necessary thirty seconds in such a position.

Now you can imagine how important are the inverted asanas, the benefits of which are invaluable.