{"id":591614,"date":"2022-09-10T18:17:00","date_gmt":"2022-09-10T15:17:00","guid":{"rendered":"https:\/\/allforwomen.com.de\/?p=591614"},"modified":"2024-07-24T22:46:06","modified_gmt":"2024-07-24T19:46:06","slug":"how-to-do-yoga-yoga-exercises-and-postures-exercise-videos","status":"publish","type":"post","link":"https:\/\/allforwomen.com.de\/en\/how-to-do-yoga-yoga-exercises-and-postures-exercise-videos\/","title":{"rendered":"How to do yoga: yoga exercises and postures, exercise videos"},"content":{"rendered":"

The morning yoga complex includes exercises designed to “awaken" the body, charge it with positive energy. In contrast, the evening yoga complex is aimed at “calming” the soul and body, preparing for a sound sleep.<\/p>\n

Each of the exercises for yoga makes the whole body work completely and at the same time calms the mind, relieves anxiety, teaches you to look for harmony in yourself, to be more calm about life's troubles.<\/p>\n

How to do the exercises from the morning yoga complex<\/h2>\n

The following describes how to perform yoga exercises from the morning complex, aimed at activating the body.<\/p>\n

These exercises from wellness yoga strengthen not only muscles, but also ligaments, stimulate the work of internal organs:<\/strong><\/p>\n

1) Downward facing dog pose<\/strong><\/p>\n

1 Get on all fours. Hands shoulder-width apart, fingers pointing forward, knees and feet shoulder-width apart.<\/p>\n

2 As you exhale, bend at the waist, take the buttocks back and up. The head looks down, the palms lie completely on the floor, the arms are tense and, as it were, push off the floor.<\/p>\n

3 Straighten your knees, press your heels to the floor. (If this is difficult, you can stand on your toes and bend your knees slightly.)<\/p>\n

4 Remain in this position during yoga for 20-30 seconds, then slowly return to the starting position.<\/p>\n

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If the feeling of tension during the implementation of a set of exercises during yoga classes turns into pain, in no case stop the exercise abruptly. You need to exit the pose as slowly and calmly as you entered it, but repeating all the movements in the reverse order.<\/p>\n<\/blockquote>\n

2) Diaphragm tightening<\/strong><\/p>\n

1 Lie on your back, hands behind your head, legs bent at the knees, feet pressed to the floor.<\/p>\n

2 While exhaling, gently pull the stomach towards the head, straining the diaphragm.<\/p>\n

3 Tighten the inner thighs, buttocks and perineal muscles (the coccyx does not come off the floor).<\/p>\n

4 Remain in this position for 20-30 seconds, then relax.<\/p>\n

5 Repeat 5-10 times.<\/p>\n

3) Forward bends.<\/strong><\/p>\n

1 Sit on the floor, cross your legs in Turkish, put your hands on your knees.<\/p>\n

2 While inhaling, raise your hands up.<\/p>\n

3 As you exhale, lean forward and touch the floor with your hands.<\/p>\n

4 Breathing evenly, carefully move your hands forward, leaning lower and lower, until tension arises in the lower back.<\/p>\n

5 Remain in this position for 15-20 seconds, then return to the starting position.<\/p>\n

6 Repeat 10 times.<\/p>\n

\"How<\/a><\/p>\n

1 Sit on the floor, cross your legs in Turkish, put your hands on your knees.<\/p>\n

2 While inhaling, raise your hands up.<\/p>\n

3 As you exhale, lean to the right, touch the floor with your right hand, the left behind your head.<\/p>\n

4 Breathing evenly, carefully move forward with your right hand, leaning lower and lower to the right, until tension arises in the lower back.<\/p>\n

5 Remain in this position for 15-20 seconds, then return to the starting position.<\/p>\n

6 Do the same health-improving yoga exercise in the other direction.<\/p>\n

7 Repeat 10 times.<\/p>\n

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With any acute, as well as with exacerbation of chronic diseases, yoga cannot be practiced.<\/p>\n<\/blockquote>\n

Women during menstruation and pregnancy should be especially careful when performing a set of yoga exercises: engage in special programs and strictly under the supervision of a doctor.<\/strong><\/p>\n

5) Tree pose.<\/strong><\/p>\n

1 Stand up straight, feet together, arms to the sides.<\/p>\n

2 Bend the right leg at the knee and slide the foot along the inside of the lower leg to the knee, fingers pointing down.<\/p>\n

3 If stretching allows, raise the leg a little higher, until you feel tension in the front of the thigh.<\/p>\n

4 Take your knee to the side, stretch your arms up.<\/p>\n

5 Breathing evenly, stay in this position for 10-15 seconds, then slowly return to the starting position.<\/p>\n

If you find it difficult to maintain balance, you can do an exercise from the healing system of yoga against the wall, leaning against it with your back.<\/p>\n

6) Pose of a warrior.<\/strong><\/p>\n

1 Stand straight, legs together, arms along the body.<\/p>\n

2 Spread your legs to a width of 120-125 cm, the toes of the right foot are directed forward, and the left – to the left.<\/p>\n

3 Bend your right knee. Turn the body so that the right shoulder looks forward, and the left shoulder looks back.<\/p>\n

4 Tighten the buttocks, straighten the lower back.<\/p>\n

5 Extend your arms to the sides, straighten your neck, turn your head to the right and remain in this position for 30 seconds.<\/p>\n

6 Slowly return to the starting position, rest and do the same on the other side.<\/p>\n

7 Repeat 7-8 times.<\/p>\n

7) Mountain pose.<\/strong><\/p>\n

1 Stand straight, arms along the body, feet parallel to each other, there is a small distance between them (no more than the width of the foot). Body weight is evenly distributed on both legs.<\/p>\n

2 Tighten your knees, tighten your stomach, tighten your buttocks, straighten your lower back and neck.<\/p>\n

3 For 15-20 seconds, without lifting your feet from the floor, stretch your arms up through the sides and try to reach for your hands with your whole body.<\/p>\n

4 Clasp your hands in front of your chest as a greeting. Look ahead, concentrating on one point.<\/p>\n

5 Breathing evenly, stay in this position for 30-60 seconds, then return to the starting position.<\/p>\n

6 Repeat 3-4 times<\/p>\n

\"How<\/a><\/p>\n

1 Stand straight, legs together, arms along the body.<\/p>\n

2 Lunge forward with your right leg, bending it at the knee. The heel of the left foot comes off the floor and looks up, the toes of both feet point forward. The left leg is straight (if this is difficult, you can bend it a little at the knee). Hands rest fingers on the floor on either side of the right leg. Look ahead without lowering your head.<\/p>\n

3 Stay in this position for 20-30 seconds. You can rock back and forth a little to increase the stretch.<\/p>\n

4 Slowly return to the starting position, rest and do the same, changing legs.<\/p>\n

5 Repeat 7-8 times.<\/p>\n

Watch the video "Morning Yoga Complex" to better understand how the exercises are performed:<\/strong><\/p>\n