If there is any ancestral technique to keep the body healthy, no doubt, is Yoga. Yoga consists of a series of movements that help balance the power and mobility of the body, as well as relieve muscular aches and improves the function of our internal organs. It improves our mental health, it gives us clarity, as well as give us greater flexibility and strength in your muscles. It improves posture and balance.
For all these reasons, we bring you a list of the positions that will significantly improve your health. This together with a healthy and balanced diet your body will regain energy and vitality.
Dog looking down
This position allows you to stretch and strengthen the entire body. It is known for being one of the leading positions in many variations of yoga.
Stretch your body with your four limbs on the ground. Keep your wrists aligned with your shoulders and your knees under your hips. Gets the toes, press your hands on the floor and straighten the legs until you feel the stretch… If necessary, slightly flexing the knees. Hold the position for 5 breaths
This movement has become viral then of several fitness gurus to check that it is one of the best exercises for the abdominal area. And although it may seem complicated at first, everything is based on breathing
There are many variants of this position, choose which best suits you. Your shoulders should align your elbows and your back straight. You can use your knees or feet as support. Anyway, the most important is to keep the straight line from the top of the head to the feet or hips.
3 iron inverted
This is an excellent pose to stretch the upper train of your body and work the strength of your arms, legs, and buttocks.
She starts sitting with your hands on each side and then lift your body from the ground using the strength of your arms and legs. Raises the hips, extend one leg and then change it on the other hand, with the fingers pressing into the floor.
4. extended side angle
With this position you work the oblique abdominals and you strengthen your legs, stretch you hips, hamstrings, calves, shoulders, chest, and the spine. Open the lungs and allows you greater range of movement of the diaphragm.
He began putting distance leg one opposite the other toes and extends his arms. It ensures that your right foot straight forward. Turn your hips toward the back and carries your right forward hand on your right ankle. Stretch your left arm toward the sky. Then do the same to the opposite side.
5. tree pose
This pose is perfect for those just starting yoga. Helps to balance and to recognize the muscles of the legs.
Start with feet together. Then, slowly lift knee left, and with the help of your hands put the left foot in the calf area. If you feel security, you can upload the foot to the inner thigh area. Avoid affirming the foot in the knee of the other leg. Raise the arms with palms together. Hold is position by 8 to 10 breaths, and then, change of side.
6. the Warrior pose
This position encourages the movement of the spine, as well as improving the balance.
Takes a big step forward with the left leg, making sure that the opening is comfortable. Carries the shoulders back and lift the chest. It elevates your arms with your palms together. Keep the position by 8 to 10 breaths. Then, change of side.
7 pose of Warrior (variation)
If you feel tension in the hips and pelvis, this position is ideal for you.
Similar to the previous position, separate your legs. This time, turn your right foot (back) at 45 degrees, keeping the left foot straight forward. Bend the front knee and stretch the arms back and forth. Looking over the left shoulder. Keep this position for 8 or 10 breaths, and then repeat on the other side.
8. bend forward
This position is ideal for stretching the back paste of the legs, back and neck. Relieves migraines and back pain.
It begins sitting with legs together and stretch your hands to your feet, extending you forward all the way. Once you’ve reached your maximum stretch, breathe of 8 to 10 times. Make sure you keep the position with your back straight at all times
9. position of the bridge
Another important position for beginners, which helps to stretch the front of the body, in addition to mobilizing the intestines, opens the pelvis and gives more strength to the buttocks, lower back and thighs.
Lie down on your back with feet near the hips. Raise your hips until you obtain a straight line and wait between 8 and 10 breaths.
10 posture of the child
Call thus for being one of the common positions where children rest or stay asleep, it is very useful to the total relaxation of the body, increasing blood flow right to the head.
She starts sitting on your knees, then low head to the floor with the hands forward sideways in your body. Is completely relax every muscle in your body and stay in that position until you feel that your whole body is relaxed.
11. the Cobra pose
This position opens the cotillas, shoulders and abdomen. It gives strength to the shoulders and back, as well as opening the Airways to improve oxygenation.
It starts from the position of the dog down, and moves into the position of table. Slowly let your entire body on the floor. Move the shoulders back and gently lifts the back with the help of your arms. Hold this position for a 8 or 10 breaths.
12. the bow pose
From position lying on the ground of belly, bending the knees, lifting the thighs of the soil, reaches back and grabs your ankles. Keep that position of 8 to 10 breaths. This position is ideal for people with digestive pain. It helps to open the chest and shoulders, and give strength to the back and arms.
13. boat pose
This position assists with the relief of stress, improve digestion, stimulates kidney function, also strengthen the abdominal wall, high and low.
Begins to sit, bend the knees, lean backwards and raise your feet until your Shins are parallel to the floor. You can help by grabbing the back of your thighs. If you feel comfortable with this position, extend your arms forward. Stretch your legs making V-shape with your body. Hold that position for 8 or 10 breaths.
14. the fish pose
This posture strengthens the lower part of the back, open the rib cage and hips.
Begins lying down on your back, keep your feet on the ground with your knees straight. Raise the upper part of your body, sliding your hands under your butt. keep the position for 5-10 breaths, keeping the head back.
15 breath of wind pose
This position helps to relieve digestive and menstrual pain.
Lie down on your back and leads your knees to your chest. Click on the lower part of the abdomen helping you with your hands. Lifts head, neck and chest, and bring closer them to the knees. So keep 8 to 10 breaths and then rests.