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6 asanas for friday evening

If after a working week you have no strength left, but you do not want to stay home again.

At the end of the week, we often feel so tired and squeezed out that we no longer have the strength for our personal lives! A six-pose practice from the American yoga teacher Tara Styles solves the problem of loss of strength simply and elegantly. The main thing is to find fifteen minutes and spread the mat.

  1. Natarajasana. Stand evenly with your feet together. Bend your right foot at the knee and grab your right foot or ankle with your right hand. Then proceed according to your physical abilities. If stretching allows and the joints are well opened, straighten the leg at the knee and lift it up. Slide your hand down the shin. Extend your left hand forward. Balance on your left foot for three long, deep breathing cycles. Then switch sides.
  2. Garudasana. Stand up straight. Bend both legs at the knees and place the right foot behind the left ankle. Stretch your arms in front of your face so that your right elbow is under your left elbow. Stay in posture for three long, deep breathing cycles. Then switch sides.
  3. Vrikshasana. Stand up straight. Bend the right leg at the knee and press the right sole to the inner side of the left lower leg and move the right knee to the right. Balance on a strong left foot and try not to skew the pelvis. Raise your hands up. Stay in posture for several breathing cycles. Then do the asana on the other side.
  4. High bar posture. Get up, balancing on the palms and fingertips. The knees are pulled in, the thigh muscles are strong. The back should be as flat as the surface of the table. If possible, balance this for 20 even and calm breathing cycles.
  5. Adho Mukha Shvanasana. From the High Plank pose, go to the Dog pose with the muzzle down. Lift your pelvis up. Balance on all four points (palms and feet). Relax your head and neck.
  6. Sukhasana. Sit comfortably. Close your eyes. Fix attention on your breath for some time. As soon as attention is distracted and begins to track the fluctuations of thoughts in the head, return to observing the breath.
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