Table of Contents:

1. Yoga for beginners: 10 simple asanas.

2. Yoga for beginners: first steps.

3. Breathing in yoga for beginners.

4. Asanas for beginners.

5. 1. Child's Pose, "Balasana".

6. 2. Dog face down, "Adho Mukha Svanasana".

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7. 3. Mountain pose, "Tadasana."

8. 4. Warrior's pose - "Virabhadrasana I"

9. 5. Triangle Pose – Utthita Trikonasana.

10. 6. Chair Pose – Utkatasana

11. 7. Tree Pose – Vrksasana

12. 8. Bridge Pose – Setu Bandha Sarvangasana

13. 9. Cat Pose – Marjariasana

14. 10. Corpse Pose – Savasana

Yoga for beginners: 10 simple asanas.

One of the important advantages of yoga is its accessibility to everyone, regardless of physical shape, age and weight. Asanas for beginners should be performed smoothly and gradually, without excessive overvoltage.

What yoga poses can be used in figure skating? We all know that a strong and flexible Body is the key to success on ice. The muscles around the ankles, knees and hips should be formed especially well, because they help to make yoga poses more stable. By doing yoga, skaters get the opportunity to increase their confidence on the ice, as well as reduce the risk of damage to their body muscles. It is worth noting that yoga can reward the figure skater with the strength and endurance necessary for successful skating. Yoga is very effective for skating.

Ice skating is balancing the whole body. Daily training causes strong tension in the hips and knees, as figure skaters practice different elements of gymnastics on the most risky and slippery surface - ice. Practice yoga techniques before training will allow the athlete to reduce pain and the risk of damage.

Yoga has a positive impact on the endurance, coordination, flexibility and overall health of the athlete, it is in perfect harmony with figure skating. It is also worth noting that yoga helps to relax and control stress. Most of the skills acquired in yoga can be transferred to figure skating. Despite the fact that yoga is not mandatory for figure skaters' training, athletes do not neglect it.

We figure out together how to start doing yoga: what to buy, how to breathe properly and what asanas to do at home.

Yoga for beginners: first steps.

If you are training with a coach in the gym, you will be provided with the necessary equipment. For home practice, it is better to buy a mat 15 cm longer than your height in advance. Choose a dense material with a thickness of at least 5 mm to make it convenient to put your knees and elbows. Yoga can be done barefoot or in socks, the form of clothing is sports.

It is better for beginners to abandon popular oriental pants - wide layers of fabric will interfere and will not allow them to track the correct execution of asanas. Choose leggings that do not restrict movement, sports tops and T-shirts. Oversized T-shirts are also not suitable for practice - in inverted asanas they will interfere, rolling on the face.

If stretching is not enough, special light blocks will help. Additionally, you can buy a bolster - a roller to improve stretching and relaxation, but at first it is easy to replace it with a twisted towel.

Decide on a place for practice and arrange the territory. Yoga classes involve peace and harmony. It's all about. Therefore, it is important to find a quiet place with good lighting, where nothing distracts (street, home, neighbors) and does not irritate. It is important that there is no furniture nearby that is likely to be hurt and injured. The space can be decorated with motivating photos and pleasant things that create the right mood.

Make a schedule of classes. Despite the fact that the morning hours for yoga are a priority, you can choose any convenient time for training. But practices should not cause stress in the body. In addition, it is necessary to take into account meal hours and sleep time.

Choose the right music. Silence is not the best ally for proper concentration in practice and relaxation. Calm melodies will help to focus on the rhythm and achieve peace of mind.

Decide on a set of exercises. Choosing the style and direction of yoga does not yet solve the task of training. Any of them includes dozens of asanas, differing in purpose and complexity of execution. Therefore, it is so important to build a comfortable program for yourself at the first stage.

Breathing in yoga for beginners.

The purpose of yoga is not only to maintain body health, but also to calm the mind. Proper yoga breathing contributes to this. Before moving on to the implementation of asanas, it is important to bring thoughts into balance. Sit in a comfortable position with a straight back. With inhalation, fill the abdomen first, then the chest, at the end of inhalation raise the clavicles, exhale the abdomen and chest from the air, lower the clavicles. The breathing cycle involves the parasympathetic nervous system, a person calms down.

In order for asanas to be as effective and non-traumatic as possible, it is necessary to synchronize movements with breathing. For example, in deflections you take a breath, and on exhalation you tilt and relax. During practice, it is important not to hold your breath: it remains smooth, calm and smooth, inhalation goes into exhalation and back.

Use the “Ujjayi Breath”. This is a fairly simple but very effective technique that is used when it is difficult to stand in an asana. It is important to exhale on stretching and add hissing breathing, which relieves pain and tension, improves performance.

That is, you use the capabilities of the body to the maximum, but spend a minimum of resources. Sitting with a straight back, lower your chin slightly, take a breath through your nose, cover your vocal slit and make a "ca" sound without opening your mouth. With exhalation - the sound of "ha". It is better to work out your breath separately, and then transfer it to asanas. If you can't breathe properly during practice, you should stop and work out this moment. If you stretch hard while inhaling or holding your breath, it can lead to injuries.

Most people breathe in a sedentary lifestyle without using the lower lungs. Breathing in yoga teaches this by taking a deep breath when inflating the diaphragm and chest and exhaling after it.

You can start studying at home if you approach it consciously: by video lessons, by books. But studying practice will take longer, so it is important to choose a teacher who will clearly and competently explain the nuances of practice at least in theory. If you are uncomfortable, there are discomfort, it is better to sign up for an individual lesson and talk to the coach. After that, you will be able to study on your own. When it is not possible to go to the teacher, you can practice yoga online via video link. After the briefing, proceed to simple asanas. A new consultation may be required to move to more complex poses.

Asanas for beginners.

Practice should take place in a calm atmosphere. Try to remove all irritating factors, set aside your phone and turn on pleasant music. You can perform the whole complex, or make asanas selectively, varying them with each other in any order (except for Shavasana, the final exercise of any practice). Slowly perform each asana, not forgetting to breathe while driving. Take a short pause after each exercise that seems difficult to you, especially if there is shortness of breath, and start again when breathing normalizes. You need to hold each pose for a few slow breaths.

During the implementation of asanas, safety and moderation must be observed. In the complex for inexperienced yogis there should be only simple exercises, and complex options should be started after mastering the base. In addition, any unpleasant and painful sensations are abnormal. At the initial stage, you should not stretch or bend over much if it causes discomfort.

It is also important to know that any practice is always based on proper breathing. If you perform the exercises without due attention to the process, there will be no expected effect of yoga. Inhalations and exhalations should be calm, measured, deep and cyclical. In the first classes, you may have to use a metronome to set the desired pace. But gradually the right rhythm will become a habit.

The first training should not exceed 20 minutes. After all, the body and body have not yet adapted to the loads. But the usual duration can reach up to 2 hours. Each lesson necessarily ends with Shavasana, when you need to lie still for 10-15 minutes (first you can 5-7). In this asana, the body and mind relax, rest and "overload", which contributes to a surge of strength after loads.

1. Child's pose, "Balasana".

The child's pose is designed to rest and refocus before moving on to the next asana. It gently stretches the lower back, hips, hips, knees and ankles, relaxes the spine, shoulders and neck. "Balasana" is suitable when you need to gently stretch the cervical spine and thigh. Standing on your knees, transfer the body weight to your heels, leaning the body forward. You can stretch your hands forward or leave them along the body. Focus on relaxing your back muscles while breathing.

Steps:

1. Start on all fours in tabletop position. Then spread the knees a little wider than hips distance apart while you keep the big toes touching. People with tight hips and thighs can bring the knees together. 
   *Modifications:  If your knees are tender or hips too tight you could also try rolling up a blanket and placing it between your legs towards the back of your knees for extra comfort and support.

2. Shift the hips back and rest your buttocks onto your heels.

3. Lengthen the spine through the crown of the head. 

4. On an exhale, bring the torso to drape between the thighs with the heart and chest resting on top of or in between your thigh. Allow you forehead to rest on the mat.  

5. Extend the arms overhead lengthening from the hips to the armpits and through the fingertips. The palms are facing downwards and are gently pressing into the earth. For a more passive variation you can bring the arms alongside the body with the palms facing up (this version will also release your shoulders)

6. Keep pressing the hips back so that the buttocks are pressing into the heels. 

7. Release all strain from the shoulder, neck and arms.

8. You can soften the gaze or even close the eyes here.

9. To release, gently walk the hands back as you lift your torso back to vertical and come to seated on your heels.

Skip the asana if you have knee injuries, ankle problems or high blood pressure. The pose is contraindicated for pregnant women.

2. Downward Facing Dog - "Adho Mukha Svanasana".

Asana "Adho Mukha Svanasana" stretches the muscles of the back well, helps to strengthen the strength of the limbs and relax the spine. So, it is obvious that by performing this asana, we use the whole body. At the same time, the Downward Facing Dog pose returns energy, relieves fatigue. But you will be able to realize and feel it only when you have mastered the technique of its full implementation. If you are a beginner, this asana will make you sweat and wonder how you can rest in this position?

We all strain the back surface of our legs while walking, standing or sitting during the day, which leads to the inevitable clamping of hamstrings and calf muscles. Stretching helps to open the back surface of the legs, strengthens the ankles, relieves heel stiffness.

During his stay in "Adho Mukha Svanasana", the spine is stretched. The Downward Facing Dog pose has the advantages of an inverted asana without completely turning over, which will be an excellent way out for those who have neck injuries.

You can stay in this asana for quite a long time, practicing and honing proper breathing. The benefits for the chest muscles are also well felt. Most of us have these muscles tense because of our sedentary lifestyle. Being in the Downward Facing Dog pose, you open your pectoral muscles, get rid of tension in your shoulders and pain, especially with arthritis of the shoulder joints. The muscles of the hands are also strengthened, the shoulder blades become more mobile.

The benefits of this pose are also great for your beauty, as the rush of blood to the head improves the complexion, brain cells are renewed. This pose slows down the heartbeat, turning the diaphragm over.

You can enter this asana from a lying position, from a child's posture or from a position on all fours. It is indicated for flat feet, anemia, scoliosis, obesity, constipation and stomach pain. If you get tired quickly, morally exhausted or depressed, this asana will have a beneficial effect on your emotional state.

Dog Muzzle Down pose is an absolute benefit for the spine, muscles of arms, legs and back. It has a positive effect on the whole body.

Steps:

1. Start in tabletop on all fours. Shoulders stacked over elbows and wrists. Hips are stacked over knees.

2. Walk the hands 2 inches in front of your shoulders, spread your fingers wide and firmly root hands into the earth with the weight distributed evenly throughout your hands.

3. On an exhale, tuck the toes, lift the knees off the earth and shift the hips up and back. Create an upside down V with your body. Gently straighten your legs. Reach your heels towards the earth (they don’t have to touch)  and press the floor away with your hands. 

4. Lengthen your spine. *You can bend your knees as much as you need to in order to do this. 

5. Your triceps rotate back as your elbow creases face forward.

6. Draw your shoulders away from your ears, relax the hand slightly and bring your gaze to your thighs or your navel 

7. Engage the quads as you rotate your inner thighs back. Micro-bend the knees and elbows so as not to lock them out. Breath deeply.

8. To get out of Downward Facing Dog: On an exhale, bend the knees and gently release them back onto the earth. 

3. Mountain pose, "Tadasana".

Tadasana is a pose in which we stand firmly and straight, like grief. This is the main standing pose.

The Mountain pose:

• Tones and strengthens the muscles of the arms and legs.

• Gives the body strength and stability to the body.

• Helps to form posture

• Has a beneficial effect on the vertebral column

• Eliminates slouching, clamps and deformities of the spine

• Strengthens thighs, knees, and ankles

• Firms abdomen and buttocks

• Reduces flat feet

• Relieves tension, aches, and pains throughout the body

• Improves circulation

• Encourages healthy digestion and elimination

The mountain pose will be especially useful for people who spend a lot of time at the computer or drive a car. Strange as it may sound, but Tadasana really teaches you to stand right. In addition, asana rejuvenates the body, improves complexion, relaxes muscles, which helps to get rid of constipation. And most importantly, after performing the pose of the mountain, the practitioner feels great. Strength, tone, vivacity appear.

Tadasana activates the heart chakra, gives a state of peace and tranquility. Plus, the mountain pose normalizes the flow of energies in the body, which, in turn, has a beneficial effect on the mind - it becomes stable and clear.

1. Stand with feet together: big toes touching and heels slightly apart inner ankles, knees, inner thighs touch. Arms are alongside your body.
   *Modifications: If you have low back issues stand with the legs hip distance apart.  You may also micro bend your knees.

2. Gently lift the toes off the ground, engage the inner arches of the feet, and distribute the weight equally throughout both feet. Weight is equally distributed between either side of the heel, the mount of the big and pinky toes.

3. Imagine a line of energy running through the midline of your body.

4. Firm the quads as you gently rotate the inner thighs back and the outer thighs forward. Microbend your knees so as to ensure you’re not locking them.

5. Draw the tailbone down towards the earth as the pubic bone draws up towards the navel. Engage the core by gently drawing the belly button in and up towards the spine. Elongate the spine.

6. Draw the shoulders away from the ears and down the back. Rotate the triceps back and the biceps forward. Relax the forearms and the hands. The fingertips reach down towards the earth. Palms face forward.

7. Chin is parallel to the earth. Relax the face, jaw and tongue. Crown of the head reaches up for the sky. Soften the gaze in front of you.

4. Warrior's pose - "Virabhadrasana I"

Virabhadrasana I, or the pose of Warrior I, is often found in yoga classes, and partly because of such "popularity" she is not paid much attention. And in vain. This "modest" asana has a lot of advantages.

In the practice of Virabhadrasana I, the legs become strong and slim, fat deposits in the hip area decrease, and a sense of balance develops. Asana helps to stretch and align the body, works with tight mobility of the shoulders and neck, opens the chest well and strengthens the back.

"Under the influence of Virabhadrasana, the joints, lower abdomen, spine and genitals are cleansed. With its help, you can get rid of knee pain, as well as pain associated with a long stay in one position (sitting or standing)."

~ Yoga Mala: Sri K. Pattabhi Jois & R. Sharath

To a person who will love the pose of a warrior, she will reciprocate. Performing an asana is useful at the mental, physical and emotional levels. Virabhadrasana helps to become stronger and more confident. A person begins to better understand and feel his body, "opens his heart" and develops courage.

During Virabhadrasana I, breathing should be smooth and calm, in which case being in the pose will be comfortable and stable. However, do not stay in the asana for too long, because it creates a load on the heart.

The Warrior's pose "Virabhadrasana I" illustrates the idea of creating immobility by achieving an ideal balance of multidirectional movements. The butt tends down and the chest up. The front leg gives a feeling of rapid movement forward, while the back leg restrains this movement, playing the role of an anchor. As a result of these multidirectional and restraining movements, the body turns into a repository of potential energy.

Steps

1. Begin in Tadasana (mountain pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the fee hip distance apart and parallel to one another. 

2. On an exhale step your left leg about 4 to 5 feet in back of you and turn your back foot at about a 45 degree angle so that the toes are pointed towards the top left corner of your mat. The front toes are pointed forwards and are parallel with the front edge of your mat.

3. You want to have a heel to heel alignment between the feet. Keep the hips turned towards the front of your mat like two headlights pointing forward. 
   *Modification: For more stability you can walk the right foot out to the right a few inches. 

4. On an exhale, bend the right knee to 90 degrees so that the knee is directly over the ankle and the shin is perpendicular to the earth. Distribute the weight evenly through that front foot as you lift the inner arch and root down through the corners of the feet. 

5. Engage the quad of the back leg. The leg should be straight without locking out the the knee. Root down the outer edge of the back foot into the earth as you press into the big toe mound. 

6. On an inhale, lift the arms up above head. Broaden the collarbones. Rotate the triceps or pinkie side of the hands in towards one another as you draw the shoulders away from the ears. Your fingers are actively reaching up towards the sky. Arms are either parallel to one another or palms are pressing together. 

7. Lengthen the tailbone down towards the earth as you draw the navel gently in and up towards the spine. Tuck the lower ribs in. 
   **Don’t dump into your lower back. It is very common and easy to over arch the lower spine, which may lead to lower back soreness or injury.  This is a natural tendency you want to avoid, so it is important to continue to focus on drawing the navel in and up.

8. Gaze forward and slightly upward. Make sure not to crunch the neck. Root down into the earth as you lift up to the sky. 

9. To get out of the posture, straighten the front leg, lower the arms and come back to mountain pose. Repeat on the left side.

Benefits of Virabhadrasan I pose:

• Strengthens and tones hands, legs, hips, lower back, back muscles.

• Improves balance, increases endurance.

• Great for people with a sedentary lifestyle.

• Releases stress and stiffness in the shoulder area in a short period of time.

• Suitable for people suffering from osteoporosis.

• It has a therapeutic effect in ischia.

• Stretches the muscles of the chest, shoulders, neck, abdomen.

Contraindications:

• If you have had or have any diseases of the spine, consult your doctor before performing this asana.

• High blood pressure and heart problems. In case of heart failure or a recent stroke, do not raise your hands above your head.

• Be careful for dizziness and balance problems.

• In case of problems in the cervical spine, do not raise your head up, but look in front of you.

• Modify for shoulder injuries by keeping the arms shoulder distance or wider

5. Triangle Pose – Utthita Trikonasana.

उत्थित Utthita — is stretched, elongated, extended, त्रिकोण Trikona — is a triangle. The pose of an elongated triangle, or "triangle pose", refers to standing asanas. One of the main goals of yoga for the body is to learn to stand again. Therefore, the elongated triangle pose is one of the first asanas offered in literature and mastered by practitioners.

Utthita Trikonasana is one of the asanas that allows you to balance and eliminate disorders, strengthen the muscle corset, ligamentous apparatus, activate blood circulation, lymph flow and stimulate reflexogenic zones of the feet.

The foots are similar to displays on which all systems and organs of the body are projected. Yogis do barefoot to better feel the surface under their feet and work with them more efficiently.

Standing asanas most effectively allow you to affect the whole body through the foot. It is extremely important to use ligaments, tendons and foot bones. Therefore, let's consider the adjustment of feet and legs in Utthita Trikonasana in detail.

Steps

1. Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet parallel and hip distance apart.

2. On an exhale, step your left leg about 3 to 4 feet in back of you and turn that back foot at about a 45 degree angle so that the toes are pointed towards the top left corner of your mat. The front toes are pointed forwards and are parallel with the front edge of your mat.

3. You want to have a heel to heel alignment between the feet although some prefer heel to arch (so experiment and feel what works for your body). For more stability you can walk the right foot out to the right a few inches. Root down firmly through both feet by lifting the inner arches and pressing down into the pinkie and big toe side of the foot.  Outer edge of the back foot should be sealed to the ground.

4. Hips are parallel with the length of the mat. 

5. Engage the belly by gently drawing the navel in and up towards the spine. 

6. On an inhale, lift the arms to shoulder height, palms face down towards the ground. Relax the shoulders away from the ears as you keep the arms and fingertips active. Begin to reach forward with the front arm as you shift the hips back.

7. When you can no longer lengthen forward tilt your torso from the hips and reach the right fingertips down towards your shin, a block or the earth while you reach the left fingertips up towards the sky.  Arms should be in one line. Try not to put weight into the bottom hand.  

8. Keep engagement of the belly drawing the naval towards the spine (this will support your back and help to lengthen your spine).  Keep tucking the right hip under the left and stay long in the right side body. Try not to collapse your torso and keep lengthening it away from your hips. Keep lengthening your tailbone down towards your back heel.

9. Make sure to keep the shoulders drawing away from the ears. Make sure to not lock your front knee (keeping a micro bend will help).

10. Keep the neck inline with your spine as you keep your gaze forward, down or upwards towards the extended arm (whatever feels best on your neck).

11. To release, on an inhale use the strength of your belly to raise the torso back up, drop the arms and bring the legs back together. Repeat on the opposite side 

Important: if you have high blood pressure, turn your head and look down in the final position.

Benefits of Triangle pose:

• Strengthens the muscles of the abdomen and back,

• Develops the strength and adaptive ability of the feet,

• Relieves tension and stagnation in the feet,

• Aligns the lower limbs, giving them the correct shape,

• Aligns the pelvis,

• Relieves pain in the head and neck,

• Tones the nervous system, especially the spinal nerves,

• Liberates the muscles and joints of the whole body,

• Makes the body strong,

• Allows you to strengthen and tighten the pelvic floor,

• Relieves tension in the abdominal cavity,

• Normalizes blood pressure,

• Expands the pelvis and chest,

• Improves digestion and blood circulation.

Contraindications:

• Toxemia (excess toxins in the body). Toxemia is indicated, for example, by furunculosis.

• Not systematic nausea during class.

• High blood pressure during class.

• Neck injuries (look at your upper arm, turn your face forward).

• Injuries and problems in the spine. You may need to wait for recovery or use various supports if it is a recovery period.

6. Chair Pose – Utkatasana

Utkatasana or “Chair pose” is not as simple as it may seem at first glance, besides, it has a number of advantages: it strengthens the whole body, stretches the spine, helps with menstrual pain and that's not all!

The name of the asana is derived from the word उत्कट utkata — is strong, furious, difficult.

When you perform Chair Pose and try to "sit" on an imaginary chair, your body acquires strength and endurance, in addition, a sense of balance improves and confidence appears. The diaphragm in the Utkatasana process rises, slightly massaging the heart.

Level of training: initial

Steps:

1. Start in Mountain Pose – Tadasana with the big toes together & heels slightly apart .
   *Modification: If you have lower back issues keep feet hip distance apart with the outer edges of the feet parallel to one another. 

2. On an inhale, bend your knees and lower your hips down as if you are going to sit in a small chair. 
   *Modifications: Don’t bend your knees to where you are dumping or over arching your spine.  It is better to have a smaller bend in your knees and keep a strong and straight spine.

3. Lift your arms up above head and rotate the triceps in towards one another. Draw the shoulder blades down the back and away from the ears.  

4. Shift the weight into your heels and draw your shins back. You should be able to see your toes and lift them off the earth if you chose to.  Tailbone lengthens down towards the earth.

5. Bring a gentle engagement to your belly by drawing the navel in and up towards the spine. Tuck the lower ribs in as you open your chest and broaden your collarbones. 

6. To release, fold over your legs and Come into forward fold.  Alternatively you could straighten your legs and bring the arms along side the body into Tadasana. 

Council:

• If it is difficult for you to keep balance in the position of the chair, the wall will help you. Stand with your back a few centimeters from the wall, so that during the execution of the asana your coccyx touches the wall.

• If you want to work out your hip muscles well, you can clamp a yoga block or a book between your hips.

• Do not forget to keep your back straight, keeping the natural curve in your lower back.

Benefits of Chair pose:

• Strengthens the ankles, hips, calves and spine.

• Stretches the muscles of the shoulders and thoracic spine.

• Stimulates the abdominal organs, diaphragm and heart.

• Reduces flat feet.

• Relieves menstrual pain.

• Helps with knee arthritis and joint pain

• Improves the sense of balance.

• Utkatasana's regular practice helps to remove fat deposits in the hip area.

Contraindications:

• Injuries to the knees, hips, back.

• Low blood pressure.

• Menstruation.

7. Tree Pose – Vrksasana

The Tree Pose helps to strengthen the muscles of the cortex, ankles, calves, hips and spine, improves posture, balance and stability. The name comes from the Sanskrit words vrksa (वृक्ष) meaning "tree",[3] and asana (आसन) meaning "posture".

Vrkshasana is a standing balance posture, its main advantages are improving balance and strengthening the nervous system. During the execution of the asana it is necessary to concentrate to maintain balance, so it is very important to free the mind from unnecessary thoughts and the body from tension.

Level of training: initial

Steps:

1. Start in mountain pose with your arms alongside your body. Equally distribute the weight across both feet and ground down evenly through the inner ankles, big toes, pinky toes and the heels. 

2. On an inhale, shift the weight into your left foot ensuring your weight is equally distributed through all four corners of your foot and you are not gripping the toes.

3. Bend the right knee into your chest and reach down to grab hold of the right inner ankle. Guide the sole of the right foot to the inner left thigh or inner calf.
   **Avoid resting the left foot on the inner knee.

4. Press the sole of the right foot into the left inner thigh and the left inner thigh into the sole of the right foot to create stability. 

5. Rest your hands on your hips and encourage them to be at the same height and squared forwards towards the front. Then bring the palms to prayer at your heart center.

6. Lengthen the tailbone towards the earth.

7. Engage the belly gently by drawing the naval in and up towards the spine. 

8. Root down firmly through that left foot as you lengthen through the spine and the crown of the head. 

9. Soften your gaze to a non-moving point in front of you on the horizon.

10. On an inhale you can reach the arms up above head with the hands active either shoulder distance apart or palms pressing together. Relax the shoulders away from the ears. 

11. To release, bring the right foot back down to the ground and the arms back alongside the body into mountain pose. Repeat on the other side.

Tip: During the posture, place your foot above or below the knee of the supporting leg. Do not put your foot on the knee of the supporting leg.

If it is difficult for you to keep balance in the tree position, you can hold on to the wall.

You can keep your hands raised up, or fold your palms in front of your chest (namaste), or put on your hips.

Benefits of Tree pose:

• Strengthens the spine.

• Improves balance.

• Tones the muscles of the legs, strengthens the ligaments and tendons of the legs.

• Strengthens knees and hip joints.

• Facilitates shiatica and reduces flat feet.

• Increases concentration and activates mental abilities.

• Opens the chest.

• Stretches the whole body from toes to toes, thereby charging with vivacity.

• Calms, relieves anxiety and depression.

• Helps to cure rheumatic pain, as well as numbness.

Contraindications:

• Knee and hip injuries.

• Headaches, insomnia, low blood pressure

• Lightheadedness and/or dizziness

• People suffering from high blood pressure should not hold their hands over their heads for a long time.

8. Bridge Pose – Setu Bandha Sarvangasana

Setu Bandha Sarvangasana's pose strengthens the back surface and opens the front of the body. This asana strengthens the back of the neck, which makes it effective preparation for Sarvangasana and an excellent practice for keeping the back in good shape.

The pose is named from the Sanskrit words सेतु Setu, a bridge; बन्ध Bandha, caught; सर्वा Sarva, all; ङ्ग Anga, limb; and आसन Asana, seat or posture.

Exercise to stretch the back muscles and improve the mobility of the spine also allows you to use the muscles of the abs and thighs.

Setu Bandha Sarvangasana refers to inverted poses, she perfectly soothes and rejuvenates the body and mind.

Steps:

1. Lie down on your back, knees bent and directly above your ankles. Soles of the feet flat on the floor. Extend your arms alongside your body with the palms facing down. 

2. On an exhale, press firmly into the feet and distribute the weight evenly throughout your feet. Lift your hips up towards the sky. 
   *Modification:  For a more passive version of this posture you can bring a block, the long way, underneath the sacrum.  

3. Gently roll the shoulders underneath your body, keep the arms extended and clasps your hands together. You can wiggle back and forth on the blades of your shoulders to get your shoulder to draw further down your back away from your neck. Press the forearms into the earth as you draw the palms of the hands together. Reach the knuckles and tailbone towards your heels. 

4. Keep the spine long and your neck in line with the spine. Your gaze is straight up. 

5. Keep the thighs and knees parallel to each other.  Inner thighs gently spin towards the ground.  Keep pressing into the earth with your legs and energetically draw the tailbone towards your heels to support your spine.

6. To release, exhale and gently bring the hips back down to the earth. Walk the feet mat distance apart and knock the knees in towards one another.

Tip: If it is difficult for you to hold the pelvis over the floor, you can put the block under the sacrum. It is better to perform the pose of the bridge under the supervision of an instructor, as there is a risk of neck injury.

Benefits of Bridge pose:

• Stretches the thoracic spine, neck and spine.

• Soothes the brain and helps with stress and depression.

• Stimulates the abdominal organs, lungs and thyroid gland.

• Relieves fatigue in the legs. Improves digestion.

• Helps relieve the symptoms of menopause. Relieves menstrual pain.

• Reduces anxiety, fatigue, back pain, headache and insomnia.

• It has a therapeutic effect in asthma, high blood pressure, osteoporosis and sinusitis.

Contraindications:

In case of cervical osteochondrosis, this posture should be performed by putting a tight blanket under the shoulders and under the supervision of an instructor.

9. Cat Pose – Marjariasana

The name Marjariasana, मार्जरीआसन, is from the Sanskrit मार्जरी, marjari, meaning "cat" and "āsana" meaning "posture" or "seat".

To start practicing it, it is not necessary to have a special mat, a simple blanket is enough (a floor carpet may also do). This provision requires minimal warm-up, and with regular practice, warm-up can be neglected altogether. Almost every person with almost any level of health (with rare exceptions) is able to learn this exercise and then systematically use it.

Cat pose is simple to perform, does not require special physical training. It is often included in a warm-up or used to compensate to relieve tension from the back and chest. Dynamic variations of this asana can also be used as an independent mini-complex. Regular practice of this asana helps to strengthen weak back muscles, makes the spine joints mobile, improves blood supply to internal organs, and therefore increases the level of general health and well-being

Marjariasana or cat posture are pleasant deflections and deflections that provide the cervical, thoracic and lumbar with the necessary movement, releasing all the tension accumulated in them.

Level of training: initial

Steps:

1. Start on all fours. Hands are shoulder distance apart with the fingers spread wide. The shins are hips distance apart.  The shoulders are stacked directly over the elbows and wrists. The hips are stacked directly over the knees. 

2. On an exhale begin to press the hands firmly into the earth, drawing the shoulder blades away from one another and away from the ears. 

3. Tuck the chin to the chest as the crown of the head shines down towards the earth. Bring your gaze to the navel. 

4. Gently bring the bellybutton in and up towards the spine. 

5. Inhale and flow into cow pose.

Tip:

Perform a cat pose slowly and gracefully, then you will get a more powerful and meditative effect.

If you feel pain during the execution of Marjariasana, stop performing the asana.

Feel the limits of your body, you do not need to perform strong deflections and deflections if you feel uncomfortable.

In case of problems with the cervical spine, you do not need to throw your head back too much.

Benefits of Cat pose:

• Strengthens the abdomen and back muscles;

• Increases the flexibility of the spine by qualitatively working out ligaments, joints, muscles;

• Liberates the thoracic spine;

• Relieves or eliminates back pain;

• Gently stretches and stimulates the spinal nerves;

• Improves posture;

• Strengthens the joints and muscles of the hands;

• Improves blood circulation;

• Brings relief during cleansing days in women, relieves spasms;

• Provides massage of the abdominal and pelvic areas;

• Improves digestion;

• Improves the functioning of reproductive organs;

• Harmonizes the mental state with stress and anxiety.

Contraindications:

• People with neck, shoulder or lower back injuries should not practice this posture

• 2nd & 3rd trimester pregnant women should avoid this posture

10. Corpse Pose – Savasana

Shavasana is a posture of rest, complete relaxation and recovery, it is a key component of yoga and is usually practiced after performing asanas (yogaic poses).

The name comes from the Sanskrit words शव Śava, "corpse" and आसन Āsana, "posture" or "seat".

Level of training: initial

Steps:

1. Lie on your back with your legs extended out and your arms alongside your body. Ankles are relaxed and the inner arches of the feet are facing up towards the sky. Hands are about 6 inches from your body with the palms facing up. 

2. Close the eyes and release any controlled breath your were practicing and just allow the breath to flow naturally.

3. Release all tension in the body and allow it to sink into the earth. You can work your way up from the feet to the crown of the head; mindfully relaxing every muscle, tendon, ligament, organ and cell in your body. 

4. See if you can acknowledge the thoughts and sensations that come up without engaging and reacting to them; simply let them float by. Ideally you want to stay here for 10 minutes or more to get the full benefits.

5. If you notice yourself drifting into sleep see if you can stay conscious and aware all the while staying relaxed. 

6. To get out of this pose, gently start to bring awareness back to the breath and then the body. Keep the eyes closed. You can wiggle the fingers and toes, circle the wrists and ankles, extend the arms overhead, interlace the finger, flip the palms and stretch out as if you are waking up from a long restful sleep. Roll onto your right side into the fetal position using your right arm as a pillow. Stay here for as long as it feels appropriate. Without being rushed, gently press yourself up into a comfortable seated position. Take a few moments to soak in the peace and sense of calm before getting on with your day!

Tip:

You can put your head on a folded blanket.

In case of back problems, either just for comfort, you can put a folded blanket, bolster under your knees, or just bend your knees.

Benefits of Corps pose:

• Calms the brain, helps relieve stress, depression, anxiety and panic attacks.

• Relaxes the body.

• Reduces headache, fatigue and insomnia.

• Helps to reduce blood pressure.

• Improves memory and concentration.

Contraindications:

• Back injuries.

• The third trimester of pregnancy.