Do yoga and perform yoga classes for a beautiful figure is desirable every day for 1 hour. If there is no possibility to do this every day, it is necessary to conduct classes, at least three times a week. Act on the principle: better often, but little by little, much, but rarely.
For greater efficiency, it is necessary to change your daily routine so that classes become part of your rhythm of life. Therefore, it is desirable to train at the same time. For beginners, it is better to do this in the evenings, when the muscles are "mashed".
Pay attention to your diet during yoga classes for a beautiful figure. You can either eat well for 3-4 hours, or have a light meal for 1.5-2 hours before classes start. After a workout, you can eat in half an hour. You do not need to fear that you will recover, because even the most simple exercises in yoga require very high energy costs. You can drink directly before practicing yoga for a beautiful figure or after them, but not in the process of doing exercises. Before training, you must take a warm or cool shower, but make sure that the water is not very hot or, conversely, ice.
For practicing yoga for a beautiful figure you will need:
- Comfortable sports form, preferably of natural materials;
- mat or polypropylene tourist mat.
While you are engaged, you should not be bothered: yoga requires a certain concentration, and if you begin to be constantly distracted, the results will not be as good as you expected. In the future, this practice will help you when practicing yoga for a beautiful figure: get rid of fears and phobias; better concentrate attention; control body weight; quickly remove tension in any life situations; become more energetic.
Smooth breathing
Stand upright, feet at a distance of 12 cm from each other, socks forward, palms connected at the level of the heart. The back is straight. Close your eyes and listen to the beating of your heart, listen to every breath and exhalation. Feel the air that you breathe makes your body vibrate. Stand straight, this pose symbolizes confidence. Breathe through your nose. Slowly inhale into account 5 and exhale too into account 5. Repeat exercise 10 times.
Pose of strength
On inhalation, raise your arms forward at an angle of 45 degrees, palms together. On exhalation, bend your knees and make a move as if you sit on a chair. The legs should be parallel to each other. Make sure that your knees are at the level of your toes. Experiment so that the knee bend does not discomfort you. The posture should support, rather than create additional stress in the body. After finding the most convenient position, fix it and make 3 deep breaths.
On an exhalation from a pose 2 lower arms or hand, lift one knee to a breast, the Back straight. As you exhale, go back to position 2. Alternate posture 2 and posture 3. This will help: strengthen the muscles of the press, arms and legs; develop coordination of movement; it is better to keep the balance. Alternate postures 2 and 3 as many times as you want. Complete the alternation of exercises posture 2.
The first pose of a warrior
From posture 2, set the right leg back about 1 m so that the right leg is at an angle of 45 ° with respect to the floor. Watch then that the knee of the left leg was at the level of the sock. Keep your hands straight. Fix the pose and do 3-5 deep breaths. Exercise will help you: become more persistent; energize, especially if you are tired.
Second Pose of the Warrior
From pose 4 on exhalation, extend your right hand in front of you, and pull your left hand back. Turn the hips to the left. The right knee should be at the level of the heel. Feel the energy passing through your fingertips. Fix the pose and do 3-5 deep breaths.
Lower lunge
From the pose 5, lean your hands on the floor. Raise yourself on the tips of your fingers, stretch your back and right leg. The knee of the left leg is bent. Then lift the heel of your right foot. In this case, the leg should remain straight. If you find it difficult to do such an exercise, there is a second, easier option. In addition, lower the knee of the right foot to the floor. Fix the pose and take 1-2 deep breaths.
From pose 6 on inhalation, lean your right hand on the floor, turn to the right, stretch your left arm up. Waist, hips and legs should be immovable. Pull your palm up and look at it. The knee of the left leg is kept in line with the thigh. If it's difficult for you to keep your balance, lower your right knee to the floor. Take it and make 5 deep breaths.
Tilt forward
From the pose 7, put your hands on the floor and lean against the floor. Take a step with your right foot so that it is next to the left. Bend your knees slightly and bend forward. Note that the bend of the body should be in the thigh area, not the waist, so your back can stay longer in a stationary position without discomfort. Bend your arms in the elbows and hold on to the tips of the elbows. Relax your neck, shoulders and head. Fix the pose and take 5 deep breaths.
Stretching of the chest and shoulders in an inclination forward
From the pose 8, lower your elbows, put your hands behind your back and clasp your fingers in the lock. Pull the shoulder blades. Pull out your hands and slowly lift them from your back. The muscles of the hands must be very tense. Try not to push your hands with force. Most likely, you will manage to take your hands from your back no more than 3 cm. Do not try to increase this interval, it is better to concentrate on your breathing. Lock the vine and do 3 deep breaths.
Jumping from a springboard
From the posture 9 with inspiration, bend your knees slightly more, pull the spine in such a way that the back is parallel to the floor. Take your locked hands back into the lock. You should look like you are about to jump from a springboard. When exhaling, return to the pose 9. Repeat several times, take a pose at inspiration 10, when exhaling, return to the pose 9.
Deployment
From the posture 9, when you exhale, uncouple your arms and gently lower them to the sides, they should hang freely. Take a few breaths. Slowly turn around. When deploying, "feel" every vertebra. In the last turn, slowly raise your head. Then repeat all the exercises, starting with the pose 4, only with the other leg.