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Best Asanas From Women’s Yoga For Health


It is believed that for physical, mental and spiritual health a woman need to uncover and bring into harmony the first two chakras: Mooladhara and Svadhistana.

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This does not mean that when practicing yoga other chakras are less important – no way! But if lower centers are revealed, the upper will most likely uncover without much difficulty.

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Virabhadrasana II (Warrior pose)

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  • Stand evenly, place your feet at the meter width, expand the right foot out on 90 degrees, left inward at 45 degrees. Make sure that the outer edge of the left foot was pinned to the floor.
  • Spread your arms out to the sides, hold hands and shoulders on a single line.
  • Bend your right leg at the knee joint and going down so that the hip was parallel to the floor.
  • Tighten down the left hip joint, tighten the patella, your leg should be as string.
  • Evenly distribute the body weight between the left and the right foot.
  • Make sure that the torso had not shifted towards the right foot, forward pelvis, and tighten the abdominal muscles up.
  • To fix the right knee, put the thigh outward and direct the knee back.
  • Stretch your arms out to the sides, expand your ribcage, look at the right palm. Repeat in the other direction.

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Utthita trikonasana

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  • Place your feet at a distance of about one meter, pull out hands (palms facing the floor).
  • Deploy the right foot completely to the right, and left foot – 45 degrees in the same direction.
  • While inhaling pull both sides up, while exhaling bend to the right, placing your right hand on the floor near the outer edge of the foot.
  • Left hand reach up, expanding ribcage.
  • All time extending the spine, the neck and pull the lock view on the left Palm.
  • Breathe evenly throughout the 20-30 seconds, then with breath and repeat the other way.

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How to:

  • The feet tightly pressed to the floor. Right foot is on the line that goes from the middle of the left foot.
  • Legs: straightened knees and stretch. Kneecaps pulled up.
  • The coccyx is drawn down the skull scan also revealed bone-up, so as much as possible to straighten the lumbar spine.
  • Thorax deployed left uncovered.
  • Shoulders are deployed on a single line, perpendicular to the floor.

Vrikshasana

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  • Stand in Tadasana, pull hands up and stretch the whole body up, “rooting” feet in the ground.
  • Option 2: bend your right leg at the knee and push the foot to the inside of the left thigh, putting heel near the crotch and pointing fingers strictly down. Ward off knee to the side.
  • Hands pull up (sometimes palm connect over your head, or on the chest-depending on the purpose of the exercise).
  • Breathe smoothly, hold the pose for several seconds, with a time of increasing duration of exposure.

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Ardha chandrasana (Crescent)

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In Trikonasana with a slope right bend your right leg and place your palm on the floor further to the right in the distance 20-30 centimeters from the little finger of the foot.

Straighten your right leg and pull your torso and left leg parallel to the floor, lift your left arm up. If you can keep a balance, please look up and look on the left palm.

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Simplified version:



  • pull the arm along the thigh and looking at the floor. If the right hand does not reach the floor, lay it brick or bend the anchor leg.
  • Pull left foot, extending it from the hip. Stretch yourself in one line that touch the wall head, shoulders, shoulder blades, the sacrum, buttocks and left foot.
  • Make sure that the right side is not cowered, expand the thigh outwards, aiming to the right side of the pelvis to the left.
  • Push the sacrum forward and tighten the abdominal muscles up — so you reduce the bending at the waist. Repeat in the other direction.

Baddha konasana (butterfly)

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  • Lie on your back on a yoga mat, bend your knees, place your feet together.
  • Breed hips and knees out to the sides, lower them to the floor as possible.
  • Stay in the pose 30-60 seconds, breathing evenly.
  • Gradually increase the time that is required to perform to the maximum possible.
  • Come out of the posture gently. Raising knees up, relax your groin area, help yourself with your hands to avoid dramatic tension and spasm of the muscles.

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With every breath, try to calm down and relax while exhaling more. Direct relaxation to the pelvic area.



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