With the help of yoga, you can not only develop flexibility and learn to relax. This Indian practice is also saves you from many diseases. Some yoga asanas can easily replace your medication. It is proved that with regular yoga classes, it improves blood circulation, relieves back pain, makes the spine and joints more flexible, relieves headaches, provides a painless course of menstruation and reduces the level of stress hormones in the body.
Before you start performing asanas, put all extraneous thoughts out of your head. You should be completely focused on your breathing and exercise. It is best to practice in the morning, before Breakfast, in a ventilated room and comfortable, loose clothing.
Therapeutic yoga: performing asanas
Asanas are performed on a soft Mat, without tension or sudden movements. Breathe evenly and calmly.
“Cat-cow” for back pain (Fig. 1)
Starting position-standing on all fours, palms on the floor. When you inhale, bend your back up, and lower your head down (this is the “cat” – Fig. 1A). On the exhalation, we take the initial position, and then bend in the lower back, lift the head up (this is the “cow” – Fig. 1B). Between the top of the head and the coccyx, we mentally stretch a straight line, feeling the tension of the neck and back muscles. Repeat with the same sequence 10 times.
Twisting to stimulate digestion (Fig. 2)
Starting position-lying on your back, arms out to the sides. The bent knees are raised to the chest, then the right knee touches the floor behind the left leg and stay in this position for 15 seconds. Repeat the same with the other leg.
The child’s posture for abdominal pain and cramps (Fig. 3)
The starting position is kneeling. We lower our buttocks to our heels and touch the floor with our forehead, leaning forward. Breathing is smooth and deep, and the muscles are relaxed. Exposure time-1-2 minutes.
Relaxation against headache
The starting position is lying on your back, with a pillow under your head. Lower your shoulders, relax your body. We breathe slowly, evenly, eyes closed. We maintain the asana for several minutes. Complete relaxation of the neck and shoulder muscles relieves headache.
Sarvangasana to improve the functioning of the thyroid gland
Starting position-lying on your back, legs and feet touching each other. We get straight hands behind the head, pull the knees up to the chest. We lead the feet behind the head and transfer the hands behind the back, resting on the floor. Take a vertical position, leaning on the shoulder blades. The weight is held only on the shoulder blades, the body is strictly perpendicular to the floor. Hold for a few minutes, then slowly lower your back and legs to the floor. In fact, this asana is performed in the same way as the well-known exercise “birch”.
Sarvangasana has contraindications: hypertension, atherosclerosis, trauma of the cervical vertebrae, dislocation of the intervertebral discs, pain in the shoulders and neck, otitis, sinusitis, ophthalmia, pregnancy, indigestion, heart, liver and spleen diseases.
Hero’s pose against heel spurs
The starting position – standing on the closed together knees, feet-apart, shoulder width apart. On the exhalation, sit with your buttocks on the floor, between your thighs. Put your hands on your knees and connect your thumb and index finger, the rest – straighten. The back is straight. We breathe deeply, without straining. You can stay in the hero’s position for quite a long time (if there are no contraindications).
Do not perform the asana for injuries or acute pain in the area of the knees or ankles, varicose veins.
The hero’s pose helps to get rid of heel spurs (inflammation of aponeurosis), regulate the menstrual cycle, strengthen the knee joints, eliminate gout, tone the muscles of the thighs and ankles, and relieve tension from the legs.