Yoga for Flexibility
Yoga has different effects on human health. For example, due to proper breathing during asanas, the work of the cardiovascular system and immune system is normalized. But the most obvious benefit you can get from yoga is improved flexibility.
The earliest statues depicting yoga positions are attributed to the Indus civilization, which existed between 3300-1300 BC. Today, yoga is one of the most popular courses in any fitness center. This means it has been used successfully as a form of physical activity for over 5000 years! This at least confirms that yoga is not a modern hobby of flexible girls in wide pants, but a type of fitness that deserves your attention.
If you generally prefer strength training, you probably feel a lack of muscle flexibility. Over the years, this can lead to joint problems, poor posture. Therefore, to improve the quality of exercise and overall well-being, you need to add exercises to increase the flexibility of the program.
The structure of the complex
The complex consists of a set of positions that will help increase the flexibility of the entire body. Even if your flexibility is completely weak, do the asanas with as much amplitude as you can. If it is small, don’t be discouraged: with regular exercise, you can gradually increase it.
- Duration is less than 15 minutes
- Heating and cooling are not required
- Inventory – carpet
- Clothes should not interfere with movement, hang or break at the seams. At the same time, it should be warm enough in it. Better not to wear socks so that your feet do not slip
- Best time: After your main training session or at bedtime to relieve tension
Make every movement evenly, without jerks. Hold your position and try to relax. Thanks to this, you can deepen the degree of muscle tension. Throughout the complex, monitor the tension of the abdominal muscles, do not stick out the abdomen and do not wear it. Breathe slowly.
- Stretch up, left, right, sideways and slowly lower yourself to your legs. Repeat four times
- Do several dog positions up and down three times in a steady motion
- From the dog down position, pull the right leg up, before the knee to the chest, place the bent leg in front of you, turn left, then stretch forward, turn left again, and lift if you can. Lift your left leg up by wrapping your arms around it. Repeat for the other leg
- Sit on your hips with your arms outstretched in front of you, then move your body forward and straight onto your hands
- Stretch like a cat four times: bend your back up and then down
- Lift your right arm and left leg up, stretching in opposite directions without bending your lower back. Swap arms and legs. Repeat four times
- Lie on your back, bend your right leg at the knee and place it on the raised left leg, grab the left thigh with your hands and pull it towards you. Change legs
- Straighten both legs, then bring the right knee to the chest, grasp the right leg with your hands and stay in this position. Repeat three times for each leg
- Place the right knee behind the left straight leg, turn the upper body to the right, stay in this position. Repeat for left leg
- Move both knees to your chest by wrapping your arms around them. Then straighten and stretch well. To repeat
- Sit with your legs apart, bend your left leg and bend to the right, then turn and stretch your arms to the right leg (try to grab the right foot with your left hand), and relax by bending to the left. knee. Repeat on the other side
- With your knees bent, try to bring your feet up to the groin by lowering your knees as low as possible. Stay in this position. breathe lightly. Straighten your legs softly. Get up and stretch
Yoga has different effects on human health. For example, due to proper breathing during asanas, the work of the cardiovascular system and immune system is normalized. But the most obvious benefit you can get from yoga is improved flexibility. The earliest statues depicting yoga positions are attributed to the Indus civilization, which existed between 3300-1300…