Add this 10-minute session to the fitness plan, do it several times a week and soon yourself will be surprised at how flexible and balanced you will become.
1.Poza the warrior
The muscles of the legs, buttocks and hands work during yoga.
Make a thrust with your right foot forward, stop the straight left - unfold outward at an angle of 45 degrees. Hand the palms down to the sides at the height of the shoulders: your right hand should be above the right foot, and the left hand should be above the left. Try to expand the pelvic area, straighten your fingers, pull your shoulders down, look forward. Hold in this position for 4 breaths, repeat the asana from the other leg.
2. The pose of the triangle
Muscle-stabilizers, muscles of the chest and buttocks work.
Stand your right foot a step ahead of your left. The toes of the right foot are directed forward, and the left ones are deployed outward at an angle of 90 degrees. Pull your arms out to the sides, move the weight of the body to the left (as if pulling the hip to the side) and bend over, trying to reach the shin, ankle or foot with your right hand. Knees do not bend, stretch the spine. Lift your left hand up so that your shoulders form a vertical line, and look up. Expand your chest in the direction from the floor as far as you can. Hold for 4 breaths, go up, turn left and repeat. With these yoga exercises to increase energy, you will feel much better and the body will become flexible.
Z. Pose of the Crescent
Muscles-stabilizers, muscles of legs and buttocks work; improve the balance in yoga.
In the triangle posture (left leg in front of the right one), transfer the weight to the left leg and lower the left hand to the floor at 25 cm in front of the foot. Pull the straight right arm upward, lifting your right leg behind you so that at the end point it is parallel to the floor, stop - on yourself, look down. Unfold the body, pulling the chest off the floor, as far as you can. Hold for 4 breaths, change your leg and repeat.
4. Tree Pose
Muscles of the buttocks during yoga
Transfer weight to the right leg and, balancing, put on the ankle left heel. Turn the left leg sideways, fold the palms in front of the chest. Having felt that you have caught the balance, slowly move the left foot up to the inner surface of the thigh as high as your sense of balance will allow. Hold in this position for 4 breaths, then perform the asana from the other leg.
5. Camel's position
The muscles of the lower part of the body work; stretch the muscles of the front of the body during yoga.
Stand on your knees, legs on the width of the pelvis, the arches of feet on the floor. While holding the hips vertically, the pelvis is strictly above the knees, slowly bend back and put your hands on the heels or soles. Open your shoulders and let your head hang freely. Hold for 4 breaths, then slowly sit on your heels and bend forward, stretching your arms in front of you. In this position, hold for another 4 breaths.
6. Pose of the dog face up
The muscles of the hands, back and buttocks work; stretch the muscles of the anterior part of the body.
Sit down, move your hands forward, extend your legs and go to the position of the bar, the body makes a straight line. Moving forward, lean on the arches of the feet, lower the hip to the floor, keep the hips on the weight. Raise your chest so that you can lift both your face and look up. Hold for 4 breaths.
7. Twisting in the sitting position
Stretch the muscles of the body; we calm down during yoga.
Sit on the floor, bending your knees and crossing your right foot over the left. Turn the body to the right and take out the left arm bent at the elbow in front of the knee, the palm looks to the right. Put your right hand behind you, look back. Hold for 4 breaths, repeat in the other direction.