How is fitness yoga different from other yoga styles? Any teacher of Hatha yoga will tell you that this training has a very indirect relation to the ancient teaching. Fitness yoga is for those who do not aspire to spiritual heights, but simply want to strengthen the muscles, pump up the hips, press, buttocks, arms and back, reduce weight and improve stretching. Often this type of activity is the best advice for a beginner. Most fitness instructors concentrate it is at work with the body and problem areas, and even in this format is much easier to learn basic yoga asanas.
Fitness yoga for beginners
You can train at home for special video programs or practice at the club. But fitness yoga teachers often say that beginners are better to work out under the guidance of an instructor. Usually errors and incorrect position of the body during exercise are better seen from the side. The coach can literally build the right body position with his hands, and after you learn the basics, you can transfer the training home.
But if you do not have the opportunity to go to a club or yoga Studio, you can still learn. Purchase a video program and a book with description of the main asanas. Today, for beginners, you can find a kind of comics with a brief description of the poses and clear pictures. Before mastering this or that asana, carefully read the description, and be sure to watch the whole video before you start training.
Fitness yoga: exercises
Mini-complex: fitness yoga for press
• warm-Up: Tree pose and bow pose
Stand straight, feet parallel, hands pull up, trying not to lead the shoulders to the ears. Put your hands above your head and lower your arms to your chest. Put the foot of the left foot in the knee area of the right, the knee of the left foot to the side. Pull the belly – otherwise in an unstable position you will not last long. Stand in the tree position for 6 long breaths, and then repeat in the opposite direction.
Stand up straight Again and put your hands up, but now lean to the left, stretching your hands out of the pelvis to the left. Legs are as motionless as possible, feel the work in the waist, stretch 5-6 breathing cycles (inhale-exhale), repeat in the other direction.
Exercises of the main part
• boat Pose
Sit on the floor on the buttocks, push the housing straight back at an angle of approximately 45 degrees. Then tear off from the floor as straight legs. Beginners can bend them at the knees to maintain stability. Stretch your arms forward along the body, pull up the stomach inside, but don't forget to breathe. Fix the pose for 3-5 breathing cycles, repeat the exercise 4-6 times.
• Cobra Pose
Turn over on your stomach, palms facing your chest. Muscle strength of back and abdominal tear off the housing from the floor to about mid waist. Beginners can slightly push off with your hands. Hold in position 3-5 respiratory cycles, and repeat it 2 times.
• Plank Pose
Take the push-up position for push-UPS and slowly lower to the forearm. Pull in the abdomen, stabilize the lower back, bring the shoulder blades to the spine and stand in this position 4-5 breathing cycles. Repeat the exercise 3-4 times.
Complete the exercise with a minute of rest and relaxation. back.
Mini-complex: fitness yoga for thighs
Do a warm-up from the previous complex, but at the end lean forward, touch the floor with your fingers, and straighten your legs. Pull down from the pelvis, and fix this position 5 breathing cycles. Stretching the back of the thigh is very important for warming up the legs.
• chair Pose
From a straight rack with parallel feet, bend your knees and drop into the squat. Stretch your arms behind your head, do not relax your stomach, stretch your buttocks back, as if trying to sit on a low chair. Hold for 3-5 cycles, and repeat 4-6 times.
• Warrior pose 1
Take the position of the lunge, feet on the width of the pelvic bones, legs are spaced about 1 meter apart. Try to go down as low as possible, almost putting his knee to the floor. The back is straight, the main task is to stretch out of the pelvic bones. Stay 3-5 minutes cycles, repeat 4-6 times with each leg.
• Shoulder bridge
Lie on your back as for twisting on the press. Vertebrae by vertebrae, remove the spine from the floor, and tighten your buttocks, hold, hold up, locking position and Contracting the glutes and hamstring for 3 to 5 breathing cycles. Repeat the exercise 4-6 times.
At the end, lie quietly on the smooth surface of the floor for 3-4 minutes, relaxing the muscles of the whole body. These exercises can perform in the morning, instead of the traditional charging. They do not take much time and allow you to get used to regular training. After a couple of months you will be ready for a full hour fitness yoga classes at the club or at home, Supplement these exercises with regular walking, swimming or dancing, if you want to lose weight.
Videos: fitness yoga for beginners
For clarity, we recommend to watch a video on fitness yoga, which shows in detail how to perform exercises.
Fitness trainer Elena Selivanova – especially for http://www.AzbukaDiet.ru/.