Poses yoga — Asanas: photo and description with the names
Yoga is the ability to meditate. The founder of yoga, Patanjali, called her “thought-stop”.
The method, which can increase your own level of owning your body and the energy it contains, includes many varieties.
Fans of dividing the world into black and white, as well as arguing tirelessly, cannot get used to the idea that yoga can be different: hatha, although bikram, fly and acro, kundalini, sahaja, mantra, nidra, guru and rajah. All of them have fans and their own characteristics — each is good in its own way, but today we will talk about hatha yoga.
What is hatha yoga
Perhaps, hathu can be called the most popular and well-known type of yoga. It is about her that bloggers and Instagram users inspire us, European specialists practice in group and individual classes in clubs and shout celebrities vied with each other.
“Hatha” is a common name for a whole group of areas, including Ashtanga Vinyasa, Jivamukti and Sivananda, Yoga of the Shadows, Tray Yoga and others.
In the Hatha class, the body and mind are associated with breathing, sending the practitioner to a meditative and calmed state of mind. The union of the bodily and spiritual practices occurs through the implementation of asanas — this is what the postures adopted by yogis are called.
The main rules of yoga
Hakhta yoga is built on asanas that stretch and increase muscle strength and endurance of the body. At the initial stage, it is enough to remember a few simple rules:
- It is necessary to begin mastering the asana with its simplest variation, gradually complicating it.
- While doing this or that exercise, you may feel a little discomfort or tension in the body and muscles — this is quite normal, an untrained body does not immediately get used to this kind of stress. Pain should not be! Stop immediately if you experience pain.
- To move from one yoga asana to another should be smooth, without sudden movements.
- Watch your breathing: it should be even, unless the rules for performing the posture provide otherwise.
Prepare the practice site beforehand: get a soft and elastic mat, pick up light, non-hampering clothing and remove all possible irritants. After warming up a bit, proceed to the development and implementation of the basic yoga poses.
Mastering 9 basic asanas of hatha yoga
We picked up the 9 most simple in the development of asanas of hatha yoga. Photos and descriptions are attached.
Tadasana is considered one of the most uncomplicated racks. It has a beneficial effect on posture and relaxes the nervous system.
Feet should be placed next to, transferring body weight to the middle of the feet. Pull up the abdomen, tighten the buttocks and straighten the chest. The difficulty is not to strain the neck or lift up the shoulders.
Look straight ahead, arms down and putting your fingers together. Hold the pose for 30 seconds, breathing calmly.
Padangustasana is great for getting out of Tadasana. Without bending the shoulders, gradually lower the torso parallel to the floor, stay in this position for a few seconds, and then lower so as to reach the toes.
Stretching is a gainful business, so do not try to embrace the immense: at the initial stages it is better not to perform the pose with full amplitude, but to remain 15-20 seconds in the lowest possible position, which helps to gradually develop flexibility.
Virabhadrasan I (“warrior posture”) is also performed from Tadasana. Hands raise up, then close the palms above his head.
The position of the legs resembles a standard lunge: the knee should form a right angle so that the thigh is parallel to the floor. The face, chest and knee should be turned in the direction of the forefoot. The second may be slightly rotated in the opposite direction.
Head should be thrown back and look upwards.
The warrior’s pose strengthens the abdominal and thigh muscles of the legs, develops balance, mobility of joints and increases the resistance of the loins to the loads.
Utkatasana (“posture of a chair”) is the simplest exercise for balance, performed by all from the same Tadasana. Raise your arms above your head, then slowly lower your pelvis down, bending your knees.
Fix them in a stupid corner, then slightly tilt the torso forward and reach for your hands. Stay in this position for up to 40 seconds.
Balance exercises have a beneficial effect on the development of balance, help to focus and relax even in the most uncomfortable positions. Balance exercises on one leg develop and strengthen muscles.
Balance is easier to practice if the gaze is downward, a little more difficult — looking forward. The most difficult option — with closed eyes.
Adho Mukha Shvanasana
Adho Mukha Shvanasana, better known as the “downward dog pose” is preceded by Tadasana and Padangustasana. Perform one step backwards with each leg until you feel the maximum muscle tension. The knees should remain straight, and the foot should be slightly expanded.
The arm and the back should form an ascending level line, and the legs should descend.
Sukhasana and Stambhasana
To perform Sukhasana, cross your legs in front of you, and stretch your arms upwards. Having made several breathing cycles, lower your arms, relax for a while, and then repeat the practice, changing the cross-leg.
To perform a more complicated Stambhasan, place one shin on the second, pressing the lower leg to the floor and putting your hands on your knees.
Ardhu Matsyendrasanu (“The Half Pose of the Sage Matsyendranath”) is called one of the Hathi’s trademark poses. Asana relieves tension in the shoulders, lower back and abdomen. Slightly twisting the body has an effect on the Manipura Chakra.
Performed EXCLUSIVELY static, otherwise there is a risk to get hold of problems with the loin.
Shavanasa, known as the “corpse pose,” usually completes the practice. Lie on your back, place your hands at a distance from the body, so that it is comfortable, relax your muscles and close your eyes.
Yoga is a real art of owning your own body and unfolding your energy potential. It has a beneficial effect on the general condition of the body and its separate parts.
You can practice hatha on your own: we reviewed the basic asanas in pictures with names, but at first it is better to attend classes with a specialist who can teach the basics with high quality.
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