How to do Viparita Karani (Legs up the Wall Pose) Step by Step :

legs up the wall benefits ,precautions If you have recent medical problems , talk to your doctor before practicing this yoga posture . Practitioners with glaucoma or eye problems and women during menstruation should avoid this position .
It is advisable to practice this position of / on / in the guidance of a yoga teacher if you have back or neck problems .
Steps to make a perfect leg on the legs up the wall .
Lie on your back while lying down .
legs up the wall benefits ,Place your buttocks as close to the wall as possible and inhale slowly and deeply .
Rest your two legs on the wall while keeping them straight .
Tilt the toes towards your body until you feel the pressure in the hamstrings .
Stretch both hands on each side with / against your body .
Hold the position of / on / in regular breathing for at least 2-3 minutes .
change Once you have mastered this position legs up the wall , you can intensify by separating the legs with a " V " when they are against the wall .
legs up the wall This will help to stretch the muscles of the groin and thigh .
You can also bend the knees , touch the plants and legs up the wall benefits, while sliding the outer edges of the feet , bring the heels close to the pelvis .
This will increase the stretch in the area of ''your pelvises .
Press your hands against the top of your inner thighs to increase the stretch in the groin area .
Beginners may find it difficult to obtain proper alignment during this posture legs up the wall .
To make it easier legs up the wall , you should press the bones of your thighs firmly against the wall while you breathe deeply legs up the wall benefits. Be sure to keep a pillow or blanket under your body so that you feel comfortable .
For more support to your neck , place a rolled towel under the back of your neck legs up the wall .
advice You should make sure to keep your stomach and intestines empty before performing this position .
Be sure to eat at least four to five hours before doing asanas so that your food is well digested .
This is one of the best poses to relax the spine , legs , feet and nervous system .
It provides your body of complete relaxation legs up the wall .
If you feel stressed and tired after a day at the office , then this is the right way to relax .
As it is a restorative pose , it gives better results if it is practiced at the end of the yoga session , just before the placement of the corpse .
Now , do not wait legs up the wall .
Enjoy your yoga practice and have a great day ! If you think this article is useful for you legs up the wall benefits, share your experience of / in us by commenting on .
We will be happy to hear from you !

DESCRIPTION :

I like to think of Bridge Pose (Setu Bandhasana ) as a way to close the gap between body and mind .

Physically , the feet and head are anchored to the ground , but the heart rises exuberantly towards the sky .
As a softer backbend with many different options , this pose is a wonderful introduction to the benefits of backbend / heart-opening postures poses bridge, which include greater relaxation , mental calmness and a feeling of rejuvenation 
Advantages of the bridge placement bridge pose :

The bridge poses / posed offers a beautiful extension of the upper part and front onto the body (chest , shoulders , neck , spine , front legs ) and is a strengthening posture for the back of the body , buttocks and hamstrings .

bridge pose surgery also stimulates and massages the abdominal organs , which helps improve digestion .

Since this position acts as a slight inversion , with the heart higher than the head , it can calm the brain and the central nervous system , promoting relaxation and relaxation of body and mind .
Practice this posture with caution if you have neck poses bridge, knee or back injuries .

Bridge Pose step by step :

Begin to lie comfortably on your back in a supine position .
Leave the back of the head and the back of the shoulders resting on the floor and avoid moving the head from one sides yoga poses bridge / sided with / against another when entering this position to protect the neck .
Bend your knees and place the soles of your feet on the carpet bridge pose .
Make sure that the feet is parallel and separated along the distance from the hip , and that their weight is distributed evenly over the soles of both feet bridge pose.
Walk with your feet towards you until you can simply brush your heels with your fingers .
Root with your feet deeply on the ground bridge pose .
In an inspiration , lift your hips to the ceiling and begin to walk on your shoulders below you .
poses bridge Interlock the fingers and press the forearms on the mat to get more elevation in the hips .
Consider the tendency towards the knees to want to separate when the hips rise and strengthen through the inside of the thighs without grasping the buttocks bridge pose .
Tightening a block of the knees can be useful to keep the thighs away from the hips and parallel here . Continue refining the posture by moving your chest to your chin (not from the chin to the chest ! ) . , Extending the coccyx to the feet bridge pose , and perhaps most importantly , relaxing the face .
Hold the posture for 5 full and deep breaths .
As you exhale , release the clasp from your hands bridge pose , begin to pull the shoulders and slowly surround yourself on the floor , one vertebra at a time .
Feel free to bend your knees to your chest and wrap your arms of your legs poses bridge for a well deserved hug .

bridge pose tips :

A restorative version of the bridge placement with a block or pad under the sacrum is a divine way of releasing the lower back and can also poses bridge help relieving menstrual cramps and discomfort .

The bridge posture is a great alternative to the complete wheel laying (Urdvha Dhanurasana ) on the days when you feel less energized or if you are bridge pose
 just beginning to work on the practice of the complete wheel .

If you feel too much as if your fingers are intertwined with you , just keep your arms of your sides , palms down , instead of shaking hands .

For an additional challenge ,bridge pose
 try to bend one knee to your chest , then stretch your leg to the ceiling .

You can also do this after standing on tiptoe to lift the hips and bend the elbows (forearms perpendicular to the floor )bridge pose to place the palms of the hands below the lower back poses bridge (with the fingers pointing sideways ) .

description : spinal twist yoga

The twists are a great way to relax and get rid of the anxiety and frustration of your day , just like twisting a sponge . They also stimulate and detoxify the organs of your torso . If you have ever felt tired of / out the end of a day at work or after a weekend of indulgence , the Spinal Twist Recline is an excellent posture to help restore balance .
In Sanskrit , the pose is called " Supta Matsyendrasana " (SOOP-tah MAHT-see-in-DRAHS-uh-nuh ) spinal twist yoga. It is named after an ancient yoga teacher spinal twist yoga, or " siddhi " , called Matseyendra . The name " Matseyendra " literally means " lord of the fish " ; therefore , this position is sometimes known as the inclined Lord of Pisces . 
This is the recumbent version of the popular seated twist , Middle Lord of the Fish Pose (Ardha Matsyendrasana ) .spinal twist yoga Benefits of torsion of the spine . The twisting of the inclined spine offers many benefits , many of which are listed below :

Stretches the muscles of the back and buttocks . 
He massages his back and hips spinal twist yoga . Helps to moisten the vertebral discs . Lengthen , relaxes and realigns the spine . It massages the abdominal yoga twists 
organs and strengthens the abdominal muscles . As a result , this pose tones the waist and also helps eliminate toxins . 

This twist also promotes the flow of fresh blood to your digestive organs spinal twist yoga, which increases the health and function of your entire digestive system . 

This posture is particularly beneficial spinal twist yoga (and it feels good !) . 
After practicing backbends , such as placing the bow / wheel up (Urdhva Dhanurasana ) and the posture of the camel (Ustrasana )spinal twist yoga .

The rotation of the inclined column is generally considered mild and can be therapeutic for stress . However , if you have back pain or degenerative disc disease , take note of the warnings (below ) before attempting this posture , as a twist can aggravate back pain . 

There is no waiting or delay in gratification because yoga is both the means and the result , and the seed of all that is possible are present at/in the beginning . This experience of calm is possible in the first ten minutes of your first yoga class . It is possible in the same breath . 

precautions People with back pain yoga twists 
back injuries or degenerative disc disease should approach this posture with caution and should try to practice it only under the guidance of an experienced and competent instructor . Also avoid doing this posture if you have a recent or chronic injury to your knees or hips . 

Always work according to your own limits and abilities . If you have medical problems , talk with your doctor before practicing yoga . instructions To start , lie on your back with your knees bent and your feet flat on the floor . You can rest your head on a pillow or blanket for additional neck support . 

Let your arms rest by your side yoga twists 
On a due date , draw both knees on your chest and squeeze your hands around them . It is the pose of the knee in the chest (Apanasana ) . 
Extend your left leg across the floor , keeping your right knee on your chest spinal twist yoga. Extend your right arm of the floor at shoulder height of your palm facing down .

Move your hips slightly to the right spinal twist yoga. Then , place your left hand on the outside of your right knee . As you exhale , drop the right knee on the left side of your body yoga twists 
Keep your left hand resting gently on your right knee . 

Turn your head to the right . Soften your gaze to your right fingers . Keep the shoulder blades pressing down and away from your ears . 
Allow the force of gravity to lower your knee even closer to the ground . If your right fingers can touch the ground , let your feet rest . Hold the posture for 10 to 25 breaths . 

During an inspiration , return slowly to the center , bringing both knees to the chest in the knees postures / postured in the chest (Apanasana ) .yoga twists 
Exhale and extend your right leg along the floor .spinal twist yoga Repeat steps 3 through 6 on the opposite side . When you are done with your posture , hug your knees to your chest to breathe a few times for / of the knee-to-chest (Apanasana ) position .

Then exhale slowly while extending both legs along the floor . Modifications and variations . Tilted spinal torsion can provide a lot of benefits of the spine spinal twist yoga, hips and digestive system . There should be no pain and very little discomfort when doing it , therefore , make the adjustments you need to feel totally compatible . try These simple changes to find a variant that suits you : 

for those with back injuries yoga twists 
be sure to consult a competent and experienced instructor before trying this posture . There are several ways to make this posture restorative (fully supported and deeply relaxing ) . Here are some ideas spinal twist yoga: support the upper part of the knee and the leg on a firm pillow or pillow .

Place a folded blanket of your legs .spinal twist yoga Lift the top of the knee and the top of the foot of a yoga block . your hips , try this variant spinal twist yoga: cross the right knee over the left knee (crossed knee-knee )  

If you have flexibility , also wrap your right foot of your left calf , entering the " eagle legs " (the position of the leg of the Eagle Pose (Garudasana ) . 

Then move your hips slightly to the right and lower your knees to the left spinal twist yoga Return to the center and repeat the side opposes / opposed . 

Pour more than stretching the legs combined with a deep abdominal work , try this alternative , called " rotation belly-Pose " (Jathara parivartanasana ) : 

Begin to place on the knees in the chest (Apanasana ) . Then , extend both legs in the air and reach your arms of the sides of shoulder height , palms down . Keep both legs straight by dropping them to the left .yoga twists 
 Turn your head to the right . Inhale , bringing your legs back to the center . Next , place your legs to the right and turn your head towards the gauche . 

Repetez 5-10 times for / of each side spinal twist yoga, and then return to center . TipsPositionnel Twist twists / twisted spinal pose can be relaxing and comforting .

Consider the following information when practicing this posture spinal twist yoga: wear the top of the knee only for comfort . 

If necessary , support the top of the knee on a cushion or pillow to decrease range of motion . 

Keep breathing soft and deep ; do not hold your breath Replace the opposite hand on top of the knee to gently add more weight . Relax your shoulders with your ears yoga twists 
Try to keep both shoulder blades of the floor . Relax your abdominal muscles and let your belly feel empty .

Never force your knee on the floor .spinal twist yoga Be gentle with yourself ! Consider how your back feels during posture . 

If you experience sharp pain , pinching or shooting pain , stop your posture and leave slowly yoga twists 
but immediately . Never force twisting if you feel pain spinal twist yoga. 

Turn on ReleasePracticing Recline Spinal Twist is an excellent way to release tension and toxins , while lengthening and strengthening the spine .spinal twist yoga Because it adds a little comfort at the end of your practice , or at the end of your day , relax your body and mind with a spin !

description :

This supine posture (also called Apana's posture ) may seem very easy knee to chest exercise , knees to chest but do not be too quick to judge it ! The simplicity of the pose is what works magic connecting the breath with the movement towards / away the body .

The word Apana means " vital air " that removes debris from the system .knee to chest exercise  It seems we all need it , huh ? , Let's see the benefits , shall us ? Benefits of kneeling in the chest .

This posture is better to add more diaphragm space in the lower part of the spine where most of us have tension knee to chest exercise . It also strengthens your biceps knee to chest exercise , triceps and deltoids . Knees-to-Chest is not only a stimulant of trust , but also reminds us of the self-love that we must give ourselves to serve as / for this crazy and beautiful world knees to chest.

When we take care of ourselves , we finally give love to others . do not .

From the bed to the floor , put your knees on your chest and wrap your arms of your legs , giving you a big hug . Inhale and twist the shoulders , away from the ears and below you , open the heart .
Exhale while using the strength of your arms to squeeze and gently press the thighs toward the center knees to chest. Slightly bend the chin to lengthen the top of the spine in the neck knee to chest exercise .

Follow steps 2 and 3 as long as you want to stay here . Slowly release your legs and stretch Savasana knee to chest exercise . advice Try to close your eyes for inner consciousness .
Imagine with every inspiration that you bring universal loves / loved to your body or your space in any area of ''tension .

At each expiration , release and release any energy that does not serve you .

Act as if you reject negativity or stress with breathing .

The stronger the breath , the better the feeling of knee to chest exercise liberation .

If it's comfortable with you , try swinging gently from side to side , massaging the back of the spine , giving yourself a bit of self-esteem knees to chest.

I hope you like the sweet pose of this week ! If there are other positions that you would like to break knee to chest exercise  , let me know in the comments box of knees to chest.

description :

Bound Angle Pose , also known as Reclined Butterfly or Supta Baddha Konasana , is one of my favorite ways to start a class .
It is light enough to facilitate your practice after a long day , but intense enough to begin to sensitize your body and your breathing .
Variations on / in this posture can be found in all types of yoga classes , from the Yin , to the Restorer to the Vinyasa Flow .
Keep reading to learn how to incorporate this incredible posture into your practice .
Advantages of the angled bound angle pose .
This posture creates a passive and smooth stretch for the internal hips and groin , which can be neglected in the most vigorous and fluid practices .
Due to the restorative nature of the pose , it can also help relieve the symptoms of stress , insomnia , mild depression , menstruation or menopause .
The inclined inclined pose is also an excellent pose for pregnancy because it helps to open and energize the pelvic area .
Inclined installation of step angle step by step .
Lie comfortably on your back , with your legs extended and arms at your sides , palms facing the ceiling .
Bend your knees to gather the soles of your feet .
The outer edges (pink toe ) of your feet should rest on the carpet bound angle pose  .
Let the legs open and allow gravity to support the weight of the legs .
Check with your body If your hips and groin are tense , you can move your feet away from your body ; Alternatively , if you feel more open , you can bring your feet closer to the body to deepen the stretch bound angle pose .
Relax your shoulders away from your ears and let your body sink deeper into the carpet .
Stay in the one to five minute postures , depending on your comfort level bound angle pose  .
To get out of the posture , take the palms of the hands on the outer thighs to gently bend the legs and place the soles of the feet on the carpet .
Then , hug your knees to your chest and swing gently from side to side to free your lower back .
advice Take your arms as far as you need them : the more space you create between your arms and body , the wider your shoulder blades will allow the back of your body to relax bound angle pose .
Blocks , blankets and reinforcements are a wonderful way to support him in this position .
A cushion against the back , blocks or blankets under the knees or outer thighs , and / or a blanket under the head can be divine and repair deeply .
Most of us tend to be tight on our hips and groin to sit on a desk all day .
Instead of resisting discomfort , inhale and send your breath and patience to even the most inflexible parts of yourself , they also need to love ! Lette go of stress in one area of ''the body can sometimes send stress indirectly to another part bound angle pose  .
While you remain in this position , remember to keep your jaw relaxed , your breathing steady , and your heart and mind open .

description:

Benefits of  yoga plank pose. Pose tones all of the core muscles of the body , including the abdomen , chest , and low back . It strengthens the arms , wrists , and shoulders , and is often used to prepare the body of more challenging arm balances .
Plank also strengthens the muscles surrounding the spine beginner plank pose , which improves posture . Practicing Plank Pose for several minutes builds endurance and stamina , while ton the nervous system .
As part of the Sun yoga plank pose Salutation sequence , it is often practiced many times during Ashtanga , Vinyasa , and Power Yoga classes .
precautions Do not practice the full version of the yoga plank pose if you have carpal tunnel syndrome , either practices /beginner plank pose  practiced lying on your knees in a half-board position or on your forearms .

yoga plank pose Those who suffer from osteoporosis should also avoid placing the board due to the risk of fracture .

Always work according to your own limits and abilities .
If you have medical problems yoga plank pose , talk with your doctor before practicing yoga .
instructions Begin with the hands and knees , with the wrists directly below the shoulders .
Breathe gently and evenly through the nose beginner plank pose  .

Bring your thoughts to focus on the present moment .
Run your fingers and press your forearms and your hands .
Do not let your chest collapse yoga plank pose.

Contemplate your hands , extend the back of your neck and pull your abdominal muscles towards your spine . Tuck your toes and step back with your feet ,yoga plank pose bringing your body and head in a straight line . Keep your thighs up and be careful not to let your hips get too low .

If your buttocks are in the air ,yoga plank pose realign your body so that your shoulders are directly on your wrist . Draw the muscles of the pelvic floor toward the spine while contracting the abdominal muscles . Keep your head aligned with your spine beginner plank pose  .
Enlarge the shoulder blades and collarbones .
Draw the basic concepts of your indexes yoga plank pose : do not allow your hands to slide into the little fingers .
Press the front of the thighs (quadriceps ) towards the ceiling while extending the coccyx towards the heels . Hold your position yoga plank pose by breathing gently for five breaths .

If you use the pose to develop strength and endurance beginner plank pose  , hold for five minutes .
To release , lower slowly on your knees yoga plank pose , then push back on the Child's Pose and rest .

Those who practice greetings in the sun should go directly from the board to Chaturanga or Knees-Chest-Chin Pose . Modifications and variations .

Plank Pose can be an excellent core and strengthen the arm when practiced correctly . It may take some time to accumulate enough strength to beginner plank pose  maintain posture for more than one breath or two yoga plank pose . Take it slowly and be careful not to overload your arms and shoulders .

To deepen or clarify the position yoga plank pose , try these simple changes to find the variation that suits you : 
If your beginner plank pose  arms or abs are still not strong enough to support your weight , you can lower your knees to the ground (this is called half board ) .

yoga plank pose Be sure to keep the head and spine in a straight line .

To deepen your posture , try lifting one leg at a time .beginner plank pose  Keep your leg raised for five breaths . Then repeat with the opposite leg for the same duration yoga plank pose. If your wrist hurt , roll the top edge of your mat several times .

Place the base of the palm of your hands over the rolled part of the carpet yoga plank pose, with your fingers gently curled . Touch the base of your indexes .

 advice Pose board can build a lot of strength and endurance throughout the body when performed with proper alignment . Keep the following yoga plank pose information in mind when practicing : .

Do not allow your hips and buttocks to fall too much or to be bitten too high ; It is important to keep the body straight beginner plank pose , from the shoulders to the heels . Keep your shoulders aligned directly on your wrist .

The distance between the hands and the feet should be the same in both the Plank and Down Facing Dog positions . Go and go between the two to get an idea of ''the correct distance .

Keep the space between the shoulder blades wide as it widens through the bones of your collar yoga plank pose .

This action helps you prepare for deeper arm balances , such as Crow Pose . Never block the elbows in the posture ; This can cause hyperextension and injuries yoga plank pose .
Instead , keep them gentle by applying your biceps and triceps , creating a " microbes " in the joint .

Lengthen and strengthens . Plank will strengthen your heart and arms with a short timeyoga plank pose . Holding it for long periods will generate resistance and determination .

 Find a variation or modification that's right for you , then watch your power increase beginner plank pose  !

description :

The half moon pose invites you to take advantage of the energy of the moon, as calm and balanced the fiery strength of the sun. 
The pose teaches coordination and can help you understand the interdependence of actions in your body. Half Moon can also help you develop strong legs and open hips. How to do: half moon yoga pose. Perform an extended triangular posture (Utthita Trikonasana) on the right side, with the left hand resting on the left hip. Inhale, bend the right knee and slide the foot around 6 to 12 inches along the floor. 
At the same time, move your right hand over the edge of your foot at least 12 inches. Exhale, firmly on the right hand and the right heel to the floor, half moon yoga pose and straighten the right leg, simultaneously raising the left leg parallel (or slightly above the parallel) to the floor.

Extend actively through the left heel to keep the leg strong. Balancing half moon was careful not to block (and therefore hyperextend) the standing knee: make sure that the knee is half moon yoga poses / posed aligned forward and not inward. balancing half moons / mooned Turn the upper torso to the left, but keep the left side light forward. Most students should keep their position, half moon yoga pose facing forward. Carry body weight Lightly on the floor, using it to intelligently adjust your scale.

half moon yoga poses / posed Lift the ankle up firmly, as if you were pulling energy from the floor to the right groin. Press the sacrum and shoulder blades firmly against the posterior torso and extend the coccyx towards the raised heel. Stay in this position of / on / in 30 seconds to 1 minute. Half moon yoga poses / posed Then lower the raised leg to the ground with an exhalation, and return to Trikonasana. 
Then pose as for the left for the same duration. The key to climbing in Half Moon. The movement originates with the weight transfer (see Step 1), which assumes the weight of the torso for the sake of the body. Begin by bending the leg upwards. Half moon yoga poses / posed To your balance, move the weight of your body forward it is directly over your hands and your front foot balancing half moons / mooned. Remain there for a few breaths, allowing you to feel strong and stable. Half moon yoga poses Then, press the ball and the heel of the foot while directing the center of the kneecap towards the toes. 
Be sure to twist and open the outer thigh to maintain this direction of the knee; half moon yoga poses Otherwise, you risk losing your confidence and losing your balance. 
Finally, keep the leg firm while turning the shoulders, chest and abdomen up. Half Moon poses with the opening of the pelvis and chest.
Using the wall for support (see Step 2) will give you the opportunity to explore this expansion more fully and experience a full opening. 
While continuing to be active, you can use the effort to increase your chances of doing business. Extend and stretch your legs and arms, then move your abdomen and chest up. Do not recoil or collapse on the wall, but use it to feel how much you can open. Half moon yoga poses / posed You can only have the back of the heel raised against the wall balancing half moon. In Half Moon Pose, you come opposite energy. 
Yoga half moon / moons To do this, we need coordination.
Lifting the leg up, straighten the leg at the same speed.
Practice going up and down simultaneously. Work hard in both directions: 
Keep pressing and continue to spread. Stay with that and you can arrive at a time when you feel suspended in the air, balancing easily balancing half moon. Explore how much you can unlock the chest and open the chest. Half moon yoga poses / posed. While practicing Half Moon Pose, keep the image of the rising moon with grace and ease on the horizon.
Allow the freshness of your rays to extend your mind in a fresh, calm and stable half moon yoga. Connect to the moon. The soothing energy of the moon is needed in our lives as heat and sunlight.
When you need dynamism and determination, half moon yoga poses you use solar energy. At other times, soothing is a more balanced response to circumstances. The practice is to learn how to use each other: when to cool the ambition and when to increase the heat.