Detox yoga, or 5 asanas, which will restore the body after winter
Spring is the best time to cleanse the body. Here are just a detoxification - the process is complex, and, as you understand, some here will not help ... How to be? We suggest to rise from the sofa and begin to fight with excess weight, dull skin, poor digestion and other troubles this season with asanas!
Gomukhasana ("The Pose of the Cow's Head")
Starting position: sitting on the floor, legs stretched forward
- Gently bend and take the left leg back, placing the right buttock on the heel of the left leg.
- Bend the right leg, placing it on the left thigh so that the right heel is next to the left buttock, and the foot of the right leg is facing up.
- When helping yourself, fix your knees strictly one above the other.
- Guide your left hand through the bottom, and the right hand through the top, and clasp your hands in the lock (if the hands behind your back do not connect, use the strap).
- Slightly leaning back, open the chest.Keep your head and neck upright, look ahead.
- If possible, fix this position for 20–30 seconds, while not forgetting to breathe - consciously and calmly.
- Deepen posture. To do this, pull the spine forward, lowering the body down.
- Return to the starting position and perform the same asana in the opposite direction.
Gomukhasana refers to those logical postures that are designed to return the mobility of the hip joints, improving blood circulation in the pelvic area. It makes the calf muscles, hips, muscles of the shoulder joint elastic. By opening the chest, the asana levels the spine, providing a positive effect in the treatment of scoliosis, etc. The regular practice of Gomukhasana normalizes the functioning of the kidneys and nervous system.
Paschimottanasana ("Stretching the back surface of the body")
Starting position: sitting on the floor with a flat back, legs stretched forward, feet directed towards themselves
- While inhaling, raise your arms straight above your head and - without raising your shoulders - pull yourself up behind your arms.
- On the exhale with a straight back, lower the body forward, aiming with straight arms towards the feet, trying to embrace them if possible.
- Take a deep breath, and, extending your back, slightly lift your head. Stretching the hip joint, try to lay your stomach on your knees, pulling your chin to your feet.
- Make a quiet exhalation, directing the navel to the knees.
- Repeat several times. Then lay your forehead on your legs, relaxing your neck.
- Make several breathing cycles in this position and, with an exhalation, lift the body to its original position, and with an exhalation, lower the arms.
In addition to the obvious increase in the overall flexibility of the body, the regular practitioners of this asana stimulate the work of a number of vital organs, such as the adrenal glands and kidneys, liver, ovaries and uterus. Regular "stretching" improves digestion and helps to eliminate excess fat deposits in the abdomen, waist and hips. This magic asana normalizes the pressure, will also be useful for headaches, insomnia, and even infertility.
Garudasana ("Pose of the Eagle")
Starting position: standing on the floor, feet in parallel, heels and big toes touch each other (it's not difficult, but beginners can place stops on the width of the shoulders)
- Stand in tadasana (this is a pose in which we stand firmly and straight, like a mountain) and bend your right leg at the knee.
- Grasp the right thigh with your left foot so that the back of the left thigh is on the front of the right thigh.
- If possible, get the left foot behind the right lower leg so that both lower legs touch, and the big toe of the left foot is hooked on the right slightly above the inner side of the ankle.
- Bend your elbows and lift your shoulders to the level of your chest. Place the right elbow on the front surface of the left shoulder at the elbow. Point your right hand to the right and your left hand to the left, and join your palms. In this position, the left hand twists the right.
- Hold your balance, sit down a bit (it is important that your knees do not go beyond the stop line).
- Breathe slowly but deeply, letting go of all the negative things that have accumulated in a day.
- With the focus on the fixed point, make several breathing cycles in this pose.
- Release your arms and legs and return to the starting position.
- Repeat the asana in the other direction.
Garudasana develops the shoulder joint and ankles, prevents cramps in the calf muscles, helps to focus and balance not only the body, but also the mind.
Parivritta utkatasana ("Pose of the chair")
Starting position: tadasana (she is the "pose of the mountain")
- While inhaling, raise your arms above your head with your palms towards each other.
- On the exhale, keeping your back straight, bend your knees to parallel with the floor, as if sitting down on an invisible chair (remember, as in any squat, your knees do not go beyond the stop line).
- On inspiration, join the hands in the "namaste" and, with an exhalation, twist the body to the right, winding the left elbow at the right knee.
- Move the left thigh slightly backward, thus aligning the hip joint.
- Move your body weight to your heels. Look at the ceiling, and do not forget to breathe.
- Pressing the upper palm on the bottom, open the chest.
- For more twisting, open and spread your hands in different directions: right strictly up, left to the floor (if necessary, you can use a cube to support).
- If possible, lower the "chair" even lower. While inhaling, pull out the spine, as you exhale, deepen the twist.
- Do in this position a few respiratory cycles: first, spin yourself into the "chair posture" and then straighten up into tadasana.
Parivrta uktatasana strengthens your inner center, promotes flexibility of the spine and joints.This posture tones all organs of the abdominal cavity and normalizes digestion, promotes detoxification, increasing your efficiency.
Ardha Matsyendrasana ("Pose of the King of Fishes")
Starting position: sitting on the floor, back straight, legs extended forward, feet directed toward oneself
- Bend the left knee and, raising it above the floor, start the foot behind the right knee. Put a foot on the floor.
- While inhaling, stretch the spine.
- On the exhale, twist the body to the right, holding the left elbow behind the right knee. Put your right hand behind your back and place your palm on the floor.
- Inhalation - traction, exhalation - twisting.
- Hold this position for a start for 20-30 seconds, continuing to breathe evenly.
- Slowly return to the starting position and repeat the same in the other direction.
Thanks to the regular practice of this asana, lumbago quickly disappears, as well as sharp pains in the back and pelvic region. The pose also stimulates the liver and spleen, strengthens the muscles of the neck, relieves sprains and dislocations in the shoulder joint. In addition, asana has a beneficial effect on the intestines and is indispensable for being overweight, as it helps to get rid of excess fat in the abdomen.
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