With yoga I introduced dad when I was sixteen. Cause: Back pain and legs. This is in such age! But it was the yoga and a correctly selected set of exercises helped me reduce the load, strengthen the muscles and reduce pain. Yoga helped at the institute, when physical and moral loads were depleted. The body spoke "Thank you." Over the years, after studying the aza yoga, I realized that I was comfortable to do at home. The benefit of the instructors and dad (actor Sergey Gubanov. -) suggested when questions arose.
Start your day from yoga. In the morning, how do you get up, drink a glass of water, and in fifteen minutes you can start a fifteen-minute complex. After training - shower and breakfast. If you are engaged in the afternoon or in the evening, then you follow the meal to be no later than two hours before training.
Clothing for classes should not be too dense, so give up T-shirts and pants. You should be convenient to perform various asans, and changing movements should not. Materials - natural. It is better to choose top and elastic legings.
If you have doubts about your health, then before starting to engage, go to the therapist. Read descriptions and contraindications to exercises. If somewhere it is written that certain asana you do not recommended, it is better not to experiment. At least at home, alone. The coach in the hall is also better to say about his characteristics so that he follows you if you try to make an exercise that you are not recommended.
Exercises for beginners
Poses of cats and dogs
For the poses of the cat stand on all fours, hands and legs should be strictly perpendicular to the floor, make a breath - bend your back, exhale - fuse. POSS is useful for weight loss, strengthen the muscles of the back, as well as the flexibility of the spine. To perform asana "Dog muzzle down" to straighten your knees from a cat poses. Foot pushes to the floor. Throw off your hands, the body will go a little back, the knees at the same time should be straight. If, when performing these exercises, the stomach is falling inside, it means that you are in great shape.
Pose camel
Allows you to stretch the spine after a long sleep and stretch the abdominal muscles. Put your feet on the width of the shoulders, gently go down to your knees, shove your hands back. Make an exhale and drive back with a support for one hand, the second at the same time pull up. The buttocks should be strained, while watching they remain perpendicular to the floor. Exercise lasts 10-15 seconds, then you can change your hand. After that, we need to fists in the lower back and drive back on the exhale. You can repeat up to ten times.
Pose of a tree
One of the most popular Asan to train the vestibular apparatus. Stand up with a straight back, pick up the stomach, the feet should be tightly pressed to the floor, the chin - parallel floor. Lift the leg and press the feet to the inside of the thigh of another leg. To keep balance, look at one point. When the balance becomes permanent, you can close your eyes.