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Execution technique

The initial position is Tadasana. Feet firmly on the mat.
Place emphasis on your right leg.
Pull the head of the femur bone of the right leg into the joint, draw in the knees.
Concentrate on maintaining balance.
If at the beginning of the asana you lose your balance, then you need to stop and concentrate. Take your left foot back, bend and lift your leg up.
Turn the palm of your left hand outward, move it back and grab your left foot.
Extend your leg and move your foot back until your thigh and floor are parallel to each other. Pull the ankle from the outside and pull it towards the shin.
While maintaining balance, turn your left shoulder outward and raise your elbow up.
Lift the front of the pelvis toward the diaphragm, stretching the lower spine, pointing the tailbone down.
Rotate the left thigh to the inside, aligning the upper part of the pelvis.
While maintaining balance in this stance, raise your right hand up, place it behind your head and grab your left foot. Lower your shoulders and turn them outward, open your chest. At the same time, stretch your left leg back.
Maintain the pose for about half a minute, then do it in the opposite direction.

To prepare you can practice:

downward facing dog stance;
pigeon pose;
monkey king asana;
bow pose;
Virabhadrasana in all variations;
Virasana.

Eastern health-improving exercise system - “tiger pose”

This gymnastic exercise not only improves health and restores lost strength, but also helps self-improvement and personal development . The goal of this eastern health system is to achieve harmony with the outside world and oneself, physical and spiritual liberation. So…

Play the following sequence:

“Take the image of a tiger” - here we mean not only a simple imitation of a certain pose or movement, but also a spiritual transformation. In order to correctly perform the exercise, the practitioner must, as it were, find himself in a tiger’s skin, enter into the image of a tiger. Imagining yourself as a tiger, stand up straight with your feet parallel and slightly less than shoulder-width apart. Place your arms along your body with your palms facing back. Keep your head straight, tongue pressed to the roof of your mouth, knees slightly bent. After inhaling, hold your breath. Tilt your head forward, clench your hands into fists and take the threatening pose of an angry tiger.
While holding your breath, straightening your knees and raising your head, slowly bring your hands clenched into fists to chest level. Without changing your position, make a swallowing movement, as if you were swallowing the air you took in when you inhaled.
Then, exhaling for a long time, draw in your stomach and, opening your fists, slowly lower your hands, as if pressing your palms down. Repeat the exercise 7 times.

This exercise, according to Chinese experts, is an effective means for normalizing heart activity . In addition, it is useful for those suffering from dysfunction of the gastrointestinal tract and biliary tract .

Tension of the abdominal muscles at the moment of exhalation changes intra-abdominal pressure, which serves as a kind of massage of the abdominal organs. The rhythmic change in intra-abdominal pressure helps to activate blood flow through the inferior vena cava to the heart.

The legendary Chinese doctor Hua-To himself believed that the tiger pose is used “to harmonize vital energy and serves to prevent a hundred ailments.”

Benefit

The asana can be performed if there are diseases of the kidneys, lungs, or curvature of posture.
For the last point, it can be practiced at any age. The pose stretches and opens the chest and shoulder regions, makes the hips, groin and abdomen longer, the legs stronger, increases blood flow to the pelvic organs, calms the nerves, trains the vestibular system and normalizes the balance of hormones.

Yoga after childbirth

Published: October 29, 2011 ˑ Category: Bioenergy, Treatment ˑ No reviews

The yoga exercise described in this article (Tiger pose) has a wide range of excellent benefits, but it is especially suitable for women after childbirth. This exercise helps with lower back pain, rejuvenates the female genitals, and also promotes weight loss, so is great for getting your body back into shape after childbirth.

Of course, you should not begin postpartum exercise until you have permission from your healthcare provider and please, as always, follow the recommendations I have outlined below.

Yoga pose illustrations – Tiger

Illustration No. 1 - tiger pose - starting position

Illustration No. 2 – tiger pose – final position

Method of performing the pose - tiger:

Get down on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Then lift your left knee up and pull it towards your chest. At the same time, press your head and chin towards your chest. Your back will resemble an upward arch. Exhale as you assume the position. This pose is shown in illustration No. 1.
Then, raise your leg smoothly back and up and at the same time lift your head up. Your back will arch downwards. Inhale once you have reached the desired position. This pose is shown in illustration No. 2. During this time, you will feel a stretch in the muscles of your abdomen, thighs, legs and lower back. All areas of the body that need help after childbirth will be worked. In addition, it is this stretching movement that gives this exercise its special name - Tiger Pose.
Continue moving your leg back and forth, along with the rest of your movements, for half the duration of the workout. Then switch to the other leg and continue for the rest of the time. Take a break between changing legs if necessary.

Duration of the exercise:

from 15 seconds to 3 minutes on each side.

Advantages of the Tiger pose:

An excellent exercise for stretching and strengthening the lower back.
Good for hamstring and sciatic nerve stretches.
Helps reduce weight and promotes fat burning.
Helps tone the thighs and hamstrings.
Strengthens arms and shoulders.
Rejuvenates the female genital organs.
Helps improve the functioning of the digestive system.
Well strengthens the spine and back.

Tips and Cautions:

Remember that the body after childbirth is very tender, so start making movements very smoothly and only after you feel increasingly stronger can you begin to do exercises with greater force.
Make sure you include breathing exercises. This will help your lungs.
Be sure to take breaks when necessary.

Tags: Yoga, yoga after childbirth, Tiger pose

Half Boat (Ardha Navasana)

This asana directly works the abdominal muscles. Which reduces belly fat. In it you should feel the rectus abdominis muscle perfectly.

Sit in dandasana, place your palms on the floor, and raise your legs with your knees bent
When you feel stable in this position, straighten your arms parallel to the floor.
Hold the pose for 30 seconds

If this pose is easy and comfortable, straighten your legs for additional tension. It will be a full boat or navasana. Hold for 30 seconds, then repeat the pose.

Breathing, concentration while performing Natarajasana

The pose extends the spine very strongly. This restricts the movement of the diaphragm greatly, so breathing can be a very difficult aspect of the asana. To achieve even, measured breathing, it is necessary to develop the deep muscles of the back. If the body receives the greatest support from them, and the superficial muscles are used weakly, then breathing will be easier.

Inhalation and exhalation are uniform. Breathing is abdominal, but gradually master full breathing as well.

When entering and holding an asana, it is necessary to concentrate, first of all, on the internal sense of balance. It is the sense of balance that requires the most attention in this asana. Then gradually add several points of concentration: the supporting foot, the center of the head, the center of the chest, the foot of the raised leg.

The benefits of simhasana: it is difficult to overestimate

Benefits of simhasana: cure sore throat, tighten wrinkles and strengthen vocal cords!

So, why did actors, doctors and psychics like the lion pose?

Firstly, it is good for treating nasopharyngeal diseases. If you are already sick - say, with a sore throat - then simhasana should be performed at least 10 times a day. Then the effect will be noticeable. It is much easier to practice it when you just felt a tickle in your throat or just talked for a couple of minutes with a “snotty” colleague. Simhasana will help to quickly clear the nasopharynx. Have a handkerchief ready; mucus may come out when you exhale. By the way, after such powerful ventilation, bad breath also disappears.
Secondly, it perfectly tightens the oval of the face and gets rid of small wrinkles. Anneliese Hagen, who developed the facial yoga technique, uses simhasana as one of her main poses. It helps get rid of double chin and improve complexion.
Thirdly, lion pose trains the vocal cords. By improving blood circulation in the larynx, it helps eliminate many speech defects, such as stuttering.
Fourthly, this pose helps to “neutralize” negative energy. Therefore, psychics take it into service. This is, of course, a matter of faith. It is believed that by exhaling intensely, we get rid of all harmful influences. Including from the “evil eye”.

Virgo

This earth sign is ruled by a very mental Mercury, hence Virgo needs to harmonize the mind and body. Try precise Iyengar yoga movements using special straps for maximum stretching. To calm the nervous system of Virgo, the tonic pose of a bent candle (viparita karani) and a supported headstand (salamba shirshasana) are recommended.

How to open a yoga studio

Child's Pose (Balasana)

Bend your knees and sit on your heels
If this position is difficult, spread your knees wide and sit between your heels
Then bend over and place your forehead on the floor
You can completely relax in this pose
Your arms can be extended forward or backward, as is more convenient.

Child's Pose can be performed either at the end of the practice or as a break during the entire practice. Especially after such difficult asanas like dancer’s pose, or bridge.

The hardest thing about yoga is the daily practice. Health and well-being should be the highest priority. And then daily practice will be a joy. Practice this sequence regularly, and your body will definitely tighten up and you will have more energy and strength.

Love under the stars: sex positions according to zodiac signs

Which position, according to the horoscope, will help you get the most pleasure in bed.

ARIES

POSE: “POWERING AMAZON”

Technique: Get maximum planting in a dominant role. Tease a man, playfully tie him up with silk ribbons and try on the role of a domineering rider who herself sets the pace, atmosphere and mood she needs in sex. Be more lenient: do not skimp on gentle touches and affection. Sexual compatibility: under the age of 29 - Leo and Sagittarius, 29 - 41 - Taurus and Virgo: after 41 - Libra and Gemini. CALF

POSE: “MARRY ME!”

Technique: Partners kneel facing each other. He leans on his right knee in the manner of Romeo in love, the woman does the same, trying to be as close to her beloved as possible. To enter a woman, a man needs to lean forward a little and set the desired rhythm. Enjoy! Sexual compatibility: under the age of 29 - Capricorn and Virgo, 29 - 41 - Gemini and Aries; after 41 - Scorpio. TWINS

POSE: “OH YES YES YES!”

Technique: The woman lies down on the bed or floor. The man should kneel down, lift his partner by the ankles and place her legs on his shoulders. After he enters his beloved, she can ask him to move both her legs to one shoulder. The sensitivity in the upside down position is very high! Sexual compatibility: under 29 years of age - Libra and Aquarius; 29 - 41 - Taurus and Aries; after 41 - Sagittarius. CANCER

POSE: “HEADS AND TAILS”

Technique: A very comfortable position for standing sex. Stand on the edge of the bed, spread your legs wide and bend your knees slightly. The partner holds his beloved by the buttocks, and the woman wraps her arms around his neck. Observe and feel what rhythm the man takes and gradually begin to move in time with him. Maximum pleasure without additional stimulation. Sexual compatibility: under the age of 29 - Scorpio and Pisces; 29 - 41 - Gemini and Virgo; after 41 - Capricorn. A LION

POSE: “CATWOMAN”

Technique: A man sits on the bed or floor with his legs stretched forward. The partner sits on top, with her back turned to him, and slowly stretches her legs back towards his shoulders, and lowers her chest between his knees. The sliding movements back and forth in this pose excite the imagination. Sexual compatibility: under the age of 29 - Aries and Sagittarius; 29 - 41 - Capricorn and Gemini; after 41 - Libra and Scorpio. VIRGO

POSE: “CROCHING TIGER, HIDDEN DRAGON”

Technique: You lie on your back, pressing your knees to your chest. Your partner gets on all fours, facing you, and enters from above. This position will provide deep penetration at an unusual angle. A change in the position of a woman’s legs gives different acuity of sensations: they can be bent even more or, conversely, slightly straightened. The position is also suitable for couples who want to conceive a child. Sexual compatibility: under the age of 29 - Taurus and Capricorn; 29 - 41 - Scorpio and Leo; after 41 - Sagittarius. SCALES

POSTURE: "VERTICAL LIMIT"

Technique: Remember your physical education lesson. A woman makes a “birch”, supporting the body with her hands. The man throws his leg over his partner's hips, bends his knees slightly and holds his beloved. The visual image combined with unusual physical sensations gives an unforgettable experience. Sexual compatibility: under the age of 29 - Gemini and Aquarius; 29 - 41 - Scorpio and Aries; after 41 - Pisces and Sagittarius. SCORPION

POSE: “WILD ORCHID”

Technique: The woman kneels on her elbows and one knee, leaning on her forearms, her partner kneels behind her. He holds his partner by the hips and she extends her other leg back. Get ready! It will be very hot! Sexual compatibility: under the age of 29 - Cancer and Pisces; 29 - 41 - Taurus and Libra; after 41 - Sagittarius and Aquarius. SAGITTARIUS

POSE: “ROYAL SPHINX”

Technique: A woman lies face down on the bed, slightly raises her torso and bends one leg. Leaning on his hands, the man bends over his partner and slowly enters her. The partner sets the rhythm of the movements, gradually increasing them. A woman can completely relax and concentrate on her feelings or meet a man, in every sense of the word. Sexual compatibility: under the age of 29 - Leo and Aries; 29 - 41 - Virgo and Gemini; after 41 - Taurus and Libra. CAPRICORN

POSE: “I LOVE YOU”

Technique: Workaholics in life and lovers of violent sex should from time to time take a break from experiments in bed and take the most relaxed position. Partners lie on their sides facing each other and hug tightly. The woman throws one leg behind the man's back and presses her whole body against him. The final chord is a quick change of places and oral sex in position 69. Sexual compatibility: under the age of 29 - Taurus and Virgo; 29 - 41 - Aquarius and Scorpio; after 41 - Pisces. AQUARIUS

POSE: “NIAGARA FALLS”

Technique: Fill the bathtub a little less than halfway. Ask the man to sit in it first and go down on top of him in the reverse cowgirl position - with your back turned. The rhythm is set by the woman, the partner only encourages his beloved with tender kisses and caresses. For additional stimulation, you can use a massage shower head. Sexual compatibility: under the age of 29 - Gemini and Libra; 29 - 41 - Virgo and Aries; after 41 - Lev. FISH

POSE: “MUSICAL STRING”

Technique: The partner lies down on the bed. The man carefully lifts her by the hips. She only leans lightly on her head and shoulders, practically without touching the bed with her toes, and completely surrenders to him. To ease her load, and at the same time to relax himself, the partner can kneel. Sexual compatibility: under the age of 29 - Cancer and Scorpio; 29 - 41 - Libra and Aquarius; after 41 - Virgo.

Tree Pose (Vrikshasana)

Don't be fooled by the apparent ease of this asana. It's much more complicated than you think. This is one of the poses for developing balance.

Stand straight, raise your left leg
Place your left foot on the inside of your left thigh. Keep your back straight. The body can lean forward or left to maintain balance.
Roll your shoulders. Line them up
Place your palms together in namaste in front of your heart
Then try to lift them above your head
Hold the pose for 30 seconds, then switch sides

Benefits of exercise

This asana, when performed correctly and repeated regularly, provides positive benefits to the body, mind and spirit. What beneficial effects can this pose have on the physical level?

throat treatment;
prevention of respiratory diseases;
reducing inflammation around the neck;
improvement of voice, hearing aid;
strengthening the muscle skeleton;
fight stress, strengthen nerves;
facial rejuvenation due to tension of the facial muscles.

On an emotional level:

getting rid of accumulated fuss;
mitigating stress levels;
getting rid of unexpressed emotions and grievances when growling.

When is it beneficial to practice lion pose?

the presence of a violation of the outflow of venous blood from the head;
frequent colds and ARVI;
for laryngitis, tonsillitis or pharyngitis;
decreased oral immunity;
for snoring;
presence of neck pain.

Deep Forward Bend (Prasarita Padottanasana)

Traditionally, in this pose, the hands should touch the floor. But if it doesn’t work out for you, it’s not scary. Move gradually.

Place your feet 100-120 cm apart and lean forward. Bend through your hip joints, not your lower back. This means that your back should be straight when tilted. And this is the main guide of this pose. If your hamstrings do not allow you to perform the asana with a straight back, you can simply bend your knees slightly
First, perform the asana in front of a mirror to avoid mistakes.
Hold the pose for 5-6 deep breaths

Chair Pose (Utkatasana)

This is a version of the usual squats, only in yoga. Its effect will be reflected in the quadriceps.

Place your feet together and your hands together
Exhale and slowly sit down
Keep your back straight and your knees do not go beyond your toes.
Try to keep your hips not too low and not arch in the lower back.
Hold the asana for 30 seconds

Meditation pose

An easy and accessible pose for beginners is sukhasana or, if preferred, full lotus pose (padmasana). This is a fundamental sitting pose in yoga, often taken for meditation and breathing exercises. Beginners can use this in yoga classes in pairs.

Both partners should sit back to back, legs crossed. Imagine that your spine is stretched upward, your stomach is slightly pulled in. For those whose hip flexor muscles are poorly stretched, it is recommended to sit on a special block for greater comfort and stability in this position.
Your shoulder blades should be down and lightly touching your partner, with your hands relaxed and resting on your knees. Breathe deeply and focus your attention on connecting with your partner as you both delve deeply into your subconscious.
Make sure you maintain balance in your body and that neither partner leans heavily on the other.

Crow Pose (Bakasana)

One of the asanas to strengthen arm strength. Thanks to it you can lose weight and increase arm strength.

Sit down, place your hands on the mat in front of you, fingers spread wide, knees should be wider than your hands
Rise on your tiptoes, place your knees on the edges of your shoulders
Slowly move your body weight forward, placing your toes on your toes
First try to lift one leg off the floor, then the other
The back should be rounded, the abs working, look between the hands
By practicing this asana, over time you will be able to straighten your arms while holding the pose

a lion

The main task in Leo's life is to spread their radiance. The Sun Salutation or Surya Namaskar complex is ideal for him. The Leo's royal nature will favor the “queen of all asanas” - the shoulder stand (sarvangasana) and the fish pose (matsyasana), which opens the heart - the problem area of all Leos. And, of course, a funny and relaxing lion pose (simhasana), imitating the ferocity of this animal.

Warrior Pose III (Virabhadrasana III)

Warrior III pose is the most difficult pose of this entire vinyasa. Although at first glance everything is very simple. But maintaining its form for more than a few seconds is almost impossible for many beginners.

From Warrior II, rotate your chest toward the edge of the mat, and extend your arms up for balance.
Then bring your palms together in namaste in front of your chest, lean forward and lift your back leg up
slowly move your arms forward and keep your back leg pointed back
Hold for 30 seconds

Once you have completed all three poses on one side, repeat the vinyasa on the other side starting with Warrior 1.