Hatha Yoga is a unique complex of breathing and physical exercises. With its help, you can increase the flexibility of joints and muscle tone, get rid of extra pounds, slow down the aging process and restore mental balance.
Hatha yoga is one of the directions of classical yoga. The practice is based on the principle of management and redistribution of vital energy. This is achieved by performing breathing and physical exercises, meditation.
Hatha yoga: exercises
Hatha yoga consists of dozens of static and dynamic asanas - exercises - that develop flexibility in joints, tendons and muscles. Correct performance of asanas allows you to improve not only physical fitness, but also to establish the work of the endocrine system. Positive results are noticeable after 2-3 months of regular exercise.
Almost all asanas for beginner yogis do not put a strong load on the muscles and joints. Of course, at first you will experience pain and discomfort while doing the exercises. However, after a couple of weeks, the body will get used to the stress, and you will be able to focus on meditation.
It is better to master hatha yoga with simple asanas. In each pose, you will have to linger for 30-40 seconds. When performing exercises, you need to monitor your breathing - it should be measured and calm.
Tadasana, or mountain pose
The main standing position that will help improve the functioning of the vestibular apparatus and achieve harmony with oneself. It is simple: stand up straight, close your feet and stretch your arms along the body.
Breathing should be free and even. While doing this asana, one can imagine oneself as a mighty and strong tree.
Trikonasana, or elongated triangle
Trikonasana is an exercise that will tone the leg muscles. Place your feet wider than your shoulders, stretch your arms out to the sides and turn them with your palms towards the floor. Then turn your feet to the right, inhale deeply, and as you exhale, bend over so that your right palm is on the floor at the foot. The gaze should be focused on the left palm.
Beginners may not be able to do this exercise due to a lack of flexibility. Don't be upset about this - just try to lean as low as possible. In triconasana, you need to linger for 30 seconds, and then repeat the exercise in the other direction.
Sukhasana, or sitting cross-legged
This asana will help to relax the body. It is performed after difficult exercises, used during meditation. Sukhasana is performed simply: sit on the mat, stretch your legs in front of you, bend them at the knees and position them so that the right foot is under the left knee, and the left one is under the right. The back should be flat. Hands are on the knees - palms up or down.
You can stay in this asana as long as you need for relaxation and meditation. From time to time you need to change the position of the legs so that they do not numb.
Useful tips for beginner yogis
You need to move on to more complex asanas after you stop experiencing discomfort and pain while doing the exercises. You can do it every day, devoting at least 30-40 minutes to hatha yoga. Choose the time for classes yourself - it is not necessary to study in the morning if your working day starts early.
Remember that like any other physical activity, hatha yoga has contraindications. It is not recommended to perform asanas for people who suffer from blood diseases, have suffered craniocerebral or spinal injuries. In the absence of contraindications, hatha yoga will be an ideal way to achieve peace of mind and harmony with oneself.
