Release voltage for 8 asanas

Relax after a busy day, strengthen your nervous system and eliminate negative thoughts.

Each of these asanas can bring relaxation after a busy day, slow down the flow of chaotic thoughts, strengthen the nervous system, remove energy blocks, and also develop flexibility. 3-5 minutes are allowed for each pose, do not forget to breathe calmly and evenly. The idea of ​​holding the pose for several minutes, while many are used to spending just a few breaths on it, may seem pretty scary. But the more time you devote to the asana, the more effective it will be. So that the task does not seem so impossible, call on your help belts, blankets, blocks and other props.

  1. Supta Baddha Konasana (Butterfly Lying Pose). This asana perfectly reveals the chest area, inguinal region, relieves tension and eliminates negative thoughts.
    • Lie on your back and pull your feet to yourself - so that the knees open to the sides, to the sides of the rug.
    • If this is too heavy, place pillows or any other support under your knees.
    • If, on the contrary, you want to make the pose more intense, bring your feet as close to your groins as possible.
    • Hands can be scattered to the sides, or put on the inner surface of the hips, contributing to maximum disclosure.
    • Place a bolster or a plaid folded several times under your head.
    • Stay in this position for 6 minutes.
  2. Uthan Pristhasana (Lizard Pose). Another great posture is to relieve tension in the pelvic area, relax and prepare yourself for a deeper hip opening.
    • Make a low lunge with your right foot and lower your palms to the floor at shoulder level.
    • Turn your right foot outward to the outside.
    • Take your knee to the side and feed it to the mat.
    • Lower your forearms onto the mat so that your shoulders are level with your elbows.
  3. Prasarita padottanasana (Tilt with legs wide apart). Asana simultaneously relaxes and strengthens the back and front of the thigh, develops flexibility, strengthens the area of ​​the hip joints. This asana is a great way to increase blood flow to the brain.
    • Spread your legs twice the width of your shoulders. Place your palms on the base of your hips. Keep your legs in good shape. Toes are slightly turned inward, looking at each other.
    • Put your hands on your hips, tilt the body to a parallel position to the floor, push off with your palms and straighten your back.
    • Make a full tilt with your hands on the floor under your shoulders (use bricks if it's hard)
    • Relax your neck and head to the floor (use bricks or bolster if it’s hard).
    • Stay in position for about 5 minutes.
  4. Anahatasana (Pose of the soft heart). We turn to the deflections to reveal the areas of the chest and shoulders. In this position, the spine is perfectly stretched, the tension in the upper back is relieved and the manipura of the chakra stabilizes.
    • Go to the Pose of the child so that the knees are the width of the pelvis. Straighten your arms far ahead. Put your forehead on the mat.
    • Tear your buttocks off your heels. Lift them tach so that they are directly below the knees.
    • Keep moving your palms forward, increasing the deflection.
    • Hold the asana for about 6 minutes.
  5. Eka Pada Rajakapotasana (Half-Blue Pose). This is a classic asana for opening the hips, stretching the back of the thigh and lumbar.
    • Go out into the Dog face down.
    • Lift your right leg up, bend at the knee and carry forward between the arms, putting the outer part of the lower leg on the floor.
    • Gradually move your left leg back, lowering the front surface of the thigh and buttocks to the floor.
    • As you exhale, lower the body to the inner surface of the right thigh and extend your arms in front of you.
  6. Pashchimottanasana (Bending to the legs while sitting). This is ideal to stretch the entire back surface of the body. The digestive system is also stimulated, anger goes away, and tension is removed from the spine.
    • Put your legs together and straighten them. Put your palms on the floor and stretch your spine up as far as possible.
    • Through the sides, raise your hands while inhaling up. With an exhale, bend to the legs.
    • If your stretch is not enough, then bend your legs. For maximum relaxation, place a bolster between your stomach and legs.
    • With each breath, try to go lower in the slope. Again, the movement comes from the abdomen, and not from the head or chest.
    • Relax for 6 minutes.
  7. Viparita Karani (Pose of a bent candle). Inverted postures are incredibly good for the health of our heart. They also saturate the brain with oxygen and improve blood circulation in the body. During the practice of inverted poses, the whole body is healed and well-being improves: migraines, stress, energy increase and a “rejuvenating effect” occurs.

    • This asana can be performed with or without a wall. Lie on your back and raise your legs up (you can put them on the wall).
    • Place the bolster under the coccyx (in this position, a relaxing effect is carried away).
    • Spread your arms to the sides and relax for 6 to 12 minutes.
  8. Matsiasana (Pose of the King of the Fish). This pose reveals the neck and chest, allowing blood to flow to the back of the throat and to the brain. It reduces anxiety levels - it is very useful to do it before bedtime.
    • Place the blocks on the mat so that they are located under the center of your back.
    • Put a bolster under your neck. Lie on it so that the area of ​​the throat opens.
    • Spread your arms to the sides or connect your fingers in mudras.
    • Stay in position for about 5 minutes.

Watch the video: Best Bouldering Crash Pads In 2019 Make All The Things More Easier! (April 2020).

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