5 simple yoga poses you can do even with poor stretching skills

5 simple yoga poses you can do even with bad stretching

If you perform the complex regularly, the results will become noticeable in a week.

To perform most of the asanas from yoga, you need an excellent stretch. The graceful performance of various poses by instructors is a huge and long-term labor. But it is never too late to start the path to perfection. Yoga can be practiced by absolutely any person, even if he is not very good at stretching.

hatha yoga instructor

If you do these asanas regularly, you will notice the first results in a week.

Downward facing dog

Stretches the whole body, strengthens the legs, relieves tension from the muscles of the neck and shoulders.

Tehnika

• Kneel on your knees. Rest your palms on the floor.
• Take a step forward with your palms. On exhalation straighten elbows and legs, lift the pelvis up and try to lower the heels to the floor. If it is difficult to do this, you can bend your legs a little.
• Push the tailbone up, bringing the shoulder blades together, thus opening the thoracic region. The neck is relaxed, the head is heavy.
• Hold this position for a few seconds.

Marichi Sage Pose (deep twisting).

Treats shoulder ligament sprains and joint dislocations, makes the shoulder girdle mobile.

Tehnika

• Sit down, bend the right leg. Extend the left leg forward, pull the toe towards you. Put the foot of the right leg behind the left thigh.
• Rest your right hand on the floor behind you.
• Turn the body toward the bent leg. Put the left arm, bent at the elbow, behind the right knee. Pull the top of the head up.
• Hold in this position for a few seconds. Then perform a twist on the other side.

Tilt to the legs

This pose eliminates slouching and curvature of the spine, tightens the hips and buttocks, reduces the amount of fat deposits on the abdomen.

Tehnika

• Sit on your buttocks, straighten your legs. Pull the socks towards yourself.
• We take hands on the shins or knees – where the hands reach when the back is straightened.
• Helping yourself with your hands, pull your back forward and upward, lengthening the spine.
• Relax the back and lower the body to the feet. The abdomen should lie on the legs first, not the chest. Pull forward with the top of the head.
• Uzturieties šajā pozīcijā dažas sekundes.

Half-bridge

Asana stretches the spine. Strengthens the muscles of the arms, legs and trunk.

Tehnika

• Lie on your back, legs at the width of the pelvis, arms along the torso.
• Bend the legs at the knees. Lift the body up, bending in the back. Try to grab the ankles with your hands.
• Hold in this position for a few seconds and return to the starting position.

Flexibility and plasticity, of course, will not appear the next day after the first class. But with time your body will get used to the load and you will conquer asanas, which at the initial stage you did not even dream of.