Yoga for everyone who spends a lot of time in the office + video

Garudasana

"Pose of the Eagle"

Garudasana

  • Starting position: standing on the floor, feet parallel, heels and big toes touch each other (it seems easy, but beginners can place their feet shoulder-width apart).
  • 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.

What is the use

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.

Urdhva Mukha Schwanasana

Pose "Dog face up"

Urdhva Mukha Schwanasana

  • From the "lath" position, gently lower your knees, extend your legs in a straight line to the fingertips.
  • Keep your arms straight (or slightly bent in the elbows), slowly press the stomach to the floor, pulling the chest up.
  • Leaning on your hands, on inhalation raise your head and body up, bend back and take your shoulders back.
  • On the exhale, lift the buttocks, leaning on the stretched legs. Hold this position for 30–60 seconds.
  • Breathe exactly.
  • Slowly return to the starting position.

Note:

  • top stretches up;
  • legs are maximally extended;
  • the lifts of the feet are pressed to the floor, the socks are drawn back;
  • buttocks are tense;
  • the chest is arched forward;
  • arms outstretched, shoulders down;
  • palms tightly pressed to the floor;
  • fingers spread out.

What is the use

This asana well engages and opens the chest abdominal cavity (which, among other things, contributes to detoxification) and the chest, stretches the spine.

Adho Mukha Schwanasana

Pose "Dog face down"

Adho Mukha Schwanasana

  • Stand on all fours, palms shoulder-width apart with your fingers, knees and feet shoulder-width apart, hips and arms perpendicular to the floor.
  • Having pushed off by hands from a floor, with an exhalation bend in a waist, take the buttocks back and upwards.
  • Having weakened the thoracic area, extend the arms, neck and back in one line, trying to increase the internal space in each joint.
  • Straighten your knees while inhaling, with exhalation, press your heels to the floor.
  • Hold this position for 4–5 respiratory cycles.

Note:

  • palms should be tightly pressed to the floor, fingers extended, feet parallel to each other and also pressed to the floor, fingers flattened;
  • legs straightened at the knees, hips as if “wrapped” inward, and buttocks - outward;
  • the thorax tends to the thighs, the lower back bends down;
  • the tailbone reaches for the sky;
  • belly stretched and relaxed.

What is the use

This asana well pulls the back of the body (hamstrings and calf muscles), lower back, shoulders and neck, and also calms the mind.

Marjariasana

Pose "Cat-cow"

Marjariasana

Marjariasana

  • Stand on all fours, palms shoulder-width apart with your fingers, knees and feet shoulder-width apart, hips and arms perpendicular to the floor.
  • With a deep and smooth inhale, crouch in the lumbar spine, as if wanting to touch the floor with the stomach (open the chest, pull the crown upwards, completely filling the lungs with air).
  • Aspiring to exhale all air from the lungs, as much as possible round the thoracic spine, pulling it up.
  • Try to "tuck" the pelvic bones and sacrum, pulling them to the head.
  • Again, take a smooth and deep breath and repeat this asana up to 10 times.

What is the use

It stretches and relaxes the muscles of the whole spine, shoulder blades and shoulders, reveals the chest.

Prasarita padottanasana

Slope with legs wide apart

Prasarita padottanasana

  • The starting position is standing, the legs are twice as wide as the shoulders (for more stretching of the hamstrings, make sure that the outer sides of the feet are parallel to the mat), your arms are stretched in different directions, so that your hands are plus or minus with your ankles.
  • Twist the fingers behind your back (if it is difficult, just put your hands on the belt), the look is directed upwards, the chest is open.
  • Take a deep breath and exhale, in no case bending over your back, bend forward and down.
  • Ideally, keep your hands behind your back, or on your belt, or put your palms on the floor in line with your feet, stretch your back forward, take a few breaths, and lower the top of your head on the floor with palms and feet.
  • To stay in this position for 20-30 seconds, not forgetting to breathe.

What is the use

Stretches and opens the chest and shoulders, stretches and strengthens the legs and hamstrings, tones the abdominal organs, calms the mind, eliminates back pain.


Related News


Round cardboard shelves
How do zodiac signs break up
How to grow real pineapple
Crystal and Bead Bracelet
Quiz: Do you know how much the average New Year costs in Russia?