Yoga for you!

Everyone who exercise yoga (or had at least tried) know these exercises positively influence numerous physical and psychical aspects: people feel stronger, calmer and their body firmer and more stretched.          
Newest science research show that women, that exercise yoga 3 times weekly in a period of one month, increase flexibility of their body for 24% and strength upper and central body for  50%.
In order to discover all advantages of more than 6000 years old discipline, it is recommended to take a short course and follow advices of professional yoga instructors.

Few advices for better results...

• Practice yoga on blanket or mat.
• There should be no incense smoke or other smoke in the room. You can practice yoga outdoors or in a ventilated room.
• Wait 2 to 3 hours after a meal before doing yoga. After yoga, wait about 10 minutes before eating or drinking. Sports or other exercises should not be done after yoga.
• After yoga, massage the whole body, especially the joints very well.
• You should take a bath before doing yoga, unless you do it right after meditation.
• If sick, don't practice yoga postures. After doing yoga, it is recommended to take a walk in a quiet place.
• Women should not practice yoga during menstruation; yoga may be practiced in the early months of pregnancy, under the guidance of a qualified teacher.

Perfect exercise for firming gluteal muscles: 'Arrow'

Placing legs in this position positively influences gluteal muscles and simultaneously activates muscles of upper and central body.    

Imitate picture on the left: Place your knees under hips, and your palms slightly in front of shoulders. Take a deep breath and then slowly breathe out while elevating knees and extending legs. Lean on foot and pull your chest towards floor so your body forms reversed letter 'V'. Lift your left leg as high as possible in order to create straight line (from palms to feet). Make 10 to 20 push outs (low amplitudes) with your left leg. Return to starting position and repeat exercise with elevated right leg.
Repeat this asana 3 to 5 times per week.        


Perfect exercise for relieving stress: 'child's pose' 

Lowering head works calming on nerve system, relieves stress and relaxes. Leaning with hands on chair or some other object enables mild and relaxing stretching of the back.

Kneel in front of the chair. Distance yourself you can still reach the chair with your arms extended. Place your palms on the seat (do not grasp) and lean on the floor with the whole surface of upper feet. Pull your hips toward heels, simultaneously lowering head and chest toward floor. Take a deep breath and breathe out through the nose. Stay in this position, until breathing slowly in and out for at least 8 or 10 times. Repeat this exercise as many times as you wish.


Perfect exercise for upper arms: 'Bended board'

Holding your own weight in this pose and leaning directly on your elbows, maximally strengthens and firms tricepses.   

Sit on floor with your legs put together and extended in front of your body. Place your palms directly behind hips (fingers facing forward). Straighten your toes and while breathing in, tighten your abs (pull in stomach), straighten your arms (hands should be under shoulders) and lift hips above floor until your body reaches straight line from shoulders to feet. Look straight ahead. Stay in this position while breathing in and out at least 5 to 10 times. Return to starting position and repeat exercise 3 times. Repeat this exercise 2 to 3 times weekly.


Perfect exercise for lifting self esteem: 'Dancer'

Achieving balance and graciousness: the main factors in this exercise will immediately stimulate self esteem. Your heart is open and chest are lifted. For this reason, this particular asana literally (and symbolically) helps people face their fears and problems.

Stand with feet put together and arms relaxed near your body. Breathe in, lift your left leg bent in knee and push your left foot towards behind. With your left hand hold your left foot and extend your right arm right before you (as seen on the picture). Tighten your abs  and continue to raise your left leg as long as you can, but keep your balance. Allow your back to bend naturally. Breathe evenly and stay in this position as long as you can. Return to starting position and repeat exercise with your right leg. Repeat this exercise two times with each leg. Repeat this exercise two to three times a week.


Perfect exercise for relieving headache: 'Seating eagle'

Constant tightness in upper back and shoulders can block blood circulation which causes headache.

Sit with your legs crossed and your back straight. Lift your arms to the height of your chest and cross them (as shown on picture)- right arm under left – and try to join palms. Lift your chest, bend your shoulders and pull your elbows in order to separate your shoulder blades. Stay in this position breathing in and out for at least 8 to 10 times. Switch arms, placing left arm under right. Practice this exercise whenever you feel tension in neck and shoulders.


Perfect exercise for better sex: 'Frog'

This pose opens hips and increases sensitivity of pelvic area and genitals. 
       
Lie down on floor, leaning on your elbows and inner knees. Keep your back (from neck to coccyx) in flexible position. 'Walk', or better said crawl, on inner knees as long as you can. Pull your behind toward floor until sensing tightening in hips, lower back and inner thighs. Stay in this position until slowly breathing in and out for at least 5 to 10 times. Practice this exercise on daily basis if you feel numbness in your hips.     
 

Perfect exercise for stronger back: 'Cat'

This pose is ideal for back strengthening because it activates all muscles along your spine.    


Lie down on your stomach with legs slightly erected, leaning with upper feet on floor and with palms placed under your shoulders. Press with palms and upper feet against floor, raise chest and extend arms. Continue to press your body against floor and raise your hips and thighs if you can. Breathe naturally 5 to 10 seconds and then return to starting position. Practice this exercise 3 to 4 times a week.


Perfect exercise for firmer abs: 'Stomach lifting'


This exercise activates the deepest abdominal muscles, and those responsible for perfectly tight stomach. 

Start exercise in standing position with feet slightly moved apart, with knees slightly bent and palms placed on lower thighs. Breathe out, but do not immediately breathe in. Without bending your back, quickly pull in stomach as much as you can, and then relax your abdominal muscles. Then breathe in. Repeat moves as many times as you can. Repeat this exercise several times and practice 2 to 3 times a week.           



Perfect exercise for more energy: 'Camel'

Bending back extends your chest and lungs, which enables better oxygen circulation, easier breathing and consequently more energy.

Kneel, move your knees apart (in the width of hips) and place upper feet on the floor. Breathe in while extending arms, bending back and grasping ankles. Direct your head  backward as much as you can. Stay in this position while until breathing in and out 3 to 8 times. Practice this exercise whenever you feel lack of energy.

Basic yoga exercises

Yogamudra
 
Sit with legs crossed. Grasp left wrist with right hand behind back. Then bring forehead and nose in contact with the floor, breathing out during the process. Maintain this state for 8 seconds and then rise, breathing in. Practice 8 times. This is one of the three essential asanas for women. It should be practiced by women every day.

Cobra Posture

Lie down on your chest. Supporting the weight on the palm, raise the chest, directing your head backward. Look at the ceiling . Breathe in while rising and after having risen, hold your breath for 8 seconds. Come down to the original position while breathing out. practice 8 times. This is one of the three essential asanas for women. It should be practiced by women every day.

Long salutation posture

Kneel and holding the palms together, extend the arms upwards, keeping them close to the ears. Then bend forwards touching the floor with the nose and forehead. the buttocks must continue to touch the heels. While bending down breath out and stay in a state of complete exhalation for 8 seconds. Then rise, breathing in. Practice 8 times. This is one of the three essential asanas for women. It should be practiced by women every day.

Lotus posture

Place the right foot over the left thigh and the left foot over the right thigh. Clasp hands together in the lap, palms up. Close your eyes and place the tip of your tongue against the roof of the mouth. You can maintain this posture for as long as you like.

Arm and leg posture

Bend the truck forward, breathing out in the process, and catch hold of the big toes. Stay in this position for 8 seconds. Then rise while breathing in, raise the arms and extend them backwards. When you cannot bend back any further, hold yourself in that position for 8 seconds, retaining the breathe. Then bend forward while breathing out to touch the big toes and immediately after raise the truck and arms, breathing in. One round is then completed. Practice 8 rounds, making sure that no part of the body bellow the waist is bent at any time.

Cow's head posture

Sit down and extend the legs forwards. Bring the right leg under the left thigh, placing the right foot under the left buttock. Now bring the left leg across the right thigh and place the left food under the right buttock. Place the left hand on the spine. Then bring right hand backward over the right shoulder and interlock the fingers of the hands in a chain – like fashion practice in the same way with the left leg under the right leg. Competing this on both sides constitutes one round. Duration of each position – half a  minutes. Practice 4 rounds.

Hare posture

Kneel down and grasp both heels firmly. While exhaling, bring the crown of the head into contact with the floor in a posture of bowing down. the forehead should touch the knees. Maintain this posture for 8 seconds, holding the breath. Breath in while rising. Practice 8 times.

Bird posture

Stand erect. Stretch right leg as far back as possible. Extend left arm forward and right arm backwards, keeping both arms parallel to the ground. Reach out the right hand towards the right big toes, as if to touch it. Do not bend the body at all but the right leg may be bent slightly upwards. Hold for 30 seconds. repeat this process with left leg stretched backwards. this completes one round. Practice 4 rounds.

Balance posture

Standing on the right foot, direct the other foot backward and raise it. grasp waist on both sides with hands and then bend the truck and head forward such that the head, truck and extended leg are parallel to the floor. Hold for 30 seconds. Repeat the process standing on the left foot. this constitutes one round. Practice 4 rounds.

Bellows posture

Lie on your back and, while breathing out, bend the right leg and bring the thigh  into contact with the chest. Grasp the leg firmly with both hands. Maintain this position for 8 seconds, holding the breath. Resume original position while breathing in. practice similarly with the left leg and then with both legs together. This comprises one round. Practice 8 rounds.