Oh, already these viruses! This time they force us to quarantine at home. Sometimes it gets so scary, and you don't even know how to distract yourself. Or maybe you should start doing something interesting, also with benefits for your health? I suggest choosing yoga for this. Fortunately, you can do it without even leaving your home during quarantine!
The most interesting thing is that yoga helps calm the nerves and raises the immune system!
Doing yoga during quarantine
- You should always start with breathing exercises. To do this, you need to sit on the floor in the Lotus position, put your palms together in the chest area, and put your elbows on your knees. Inhale calmly through your nose and then exit through your mouth. Inhale for 4 counts, hold your breath for 4, exhale for 8. You need to continue breathing exercises for a minute.
- Now exercise for abdominal pain and to combat stress. Stand straight, put your legs together, inhale, lower your body down, trying to put your palms on the sides of your feet. Hold for 30 seconds, and then return to the starting position again. Repeat - 10 times.
- The Cobra Pose will help to strengthen the muscles of the back, align the spine, improve the functioning of organs, especially the kidneys and liver, and exercise normalizes digestion. You need to lie on the floor, on your stomach, and place your palms at shoulder level, elbows pressed to the body, forehead to the floor, legs together. Inhale - lift your head, then your chest, stretching out on your arms, bending your back and taking your shoulders back. At the top point, you need to freeze for 30 seconds, and then lie back. Repeat 7 times.
- Further camel pose, it helps to tone the whole body, strengthens the muscles of the whole body, improves blood circulation. This exercise is especially useful for people who are constantly in a sitting position. Sit on your feet with your buttocks on your heels. From this position, kneel down and put your feet on your toes. Hands are located in the region of the sacrum with your fingers up, push the pelvis forward, at the same time spreading the shoulder blades to the sides and opening the chest. As soon as you get used to this position, move your hands to your heels. Take a deep breath, exhale, direct your hips all the way forward, if there are no problems with the neck, then tilt your head back, reaching with the top of your head to the floor. Then you need to come back from this position slowly, without sudden movements.
- And there is another interesting exercise - table pose. You need to get on all fours, making sure that your arms and hips are perpendicular to your torso. Now you need to stretch your left arm forward and your right leg back. Stretch in different directions, so repeat with the other arm and the other leg. Take your time and do not make unnecessary movements. Repeat 5-7 times.
- The upside-down dog posture improves overall well-being, and even helps relieve nasal congestion. It's a little tricky to do. Stand in the plank, lift your pelvis up, while keeping your hands on the floor. The back should be straight, the angle between the hips and the abdomen should be 60 degrees. Seen from the side, it looks like an inverted V. You need to linger in the position for a minute, and then take the child's pose.
- Now about the child's pose. You need to kneel down, the pelvis drops to the heels, the forehead to the floor. Hands on the sides of the body are extended forward, the back must be pulled. Calm your breathing, close your eyes, try not to think about anything. In this position, you need to linger for absolutely any time.
Girls, maybe some yoga exercises seem too simple? But they actually help you feel better! So, stop being sad, do yoga!
Health to you and your loved ones!
Read also: 7 conditions of your nails that can indicate a problem in the body
The original article is posted here: https://kabluk.me/poleznoe/joga-doma-poleznyh-sposob-zanyat-sebya-doma.html
