The founder of Iyengar Yoga is a prominent Indian yoga teacher, writer and role model for millions of people around the world, B.K.S. Iyengar. This guru developed a set of exercises designed for everyone: pros and beginners, healthy and sick, old and young. B.K.S. Iyengar has picked up more than 200 classic asana, thus creating its own system of exercises. The main condition for this type of yoga is a rigorous execution of positions and compliance with safety regulations. To some extent Iyengar yoga is therapeutic.
Iyengar yoga asanas
1. Setu Bandha Sarvangasana. Lying on your back, bend your knees and place them as close as possible to the body. Lift your pelvis as high as possible, then interlace your fingers behind your back and pull them toward the feet. Stay in this position for a few seconds, return to starting position and repeat two more times.
2. Viparita Karani. Lie on your back near a wall; rest the outstretched legs against the wall. Firstly place folded blanket under the back. The distance from the wall to the body should be enough for buttocks touch the support. Relax and spend in this position for 5-10 minutes.
3. Supta Padangushthasana. Lying on your back, stretch your legs and bring them together. Raise your right leg so that it was perpendicular to the floor. Throw on a raised foot strap or other fixing harness. After a minute in this position, change the pace.
4. Supta Baddha Konasana. Sit on a folded blanket so that one edge of it touches the sacrum. Bending at the knees and lowering them in hand, join the sole. Try to keep stops to the pelvis as close as possible. To make things easier, you can rest against the wall with the foot. Then lie down on a rolled blanket under your head and relax. Spend in this position for 3 minutes.
5. Adho Mukha Shvanasana. Squatting, lean forward and rest against the floor with your palms. Back straight, stand on all fours and begin to lift your pelvis. In order to achieve the desired result, the limbs should be pulled. Spend a couple of minutes in this position.
6. Jana Sharshasana. Sitting on the floor, bend your right leg under you, that it touches the left buttock. Pull your left foot forward, and caught on the foot with your hands, aiming to catch up to the knee. After 30 seconds, change the pace.
7. Uttanasana. Having a chair in front of you, lean forward and put the extended wrist on the support. Put your hands on the head, leaving the legs straight and tight. Stay for 1 minute in this position.
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