Why do yoga

Yoga is scientifically a proven way to increase flexibility and strength, reduce stress level, alleviate chronic pain, improve sleep and generally feel happier and satisfied with your life.

What’s great is that you can start training with any level of training and from the very first lesson you will get no less benefit from the practice than advanced yoga, twisting the body in complex asanas.

Together with yoga teacher Maria Akhatova, we have prepared for you three simple complexes that will help you gently stretch your body, relieve stress and increase energy levels.

Maria Akhatova

Specialist in physical culture and sports, teacher of hatha yoga, perinatal and anti-gravity yoga, author of the @mash_yoga blog.

These are simple and energizing yoga complexes. They can be used to wake up in the morning, reboot during the working day in the office, or as a warm-up before exercising on the simulators.

What you need for yoga

To complete the complex, you will need clothing that does not restrict movement and a mat.

You can use a regular blanket, but if you can buy a yoga and fitness mat, do so. It has a non-slip finish and won’t wrinkle when you move, so you’ll be more comfortable during your workouts.

You will also need a timer to keep track of the time in some poses.

Which yoga complexes are suitable for beginners

We present three complexes, different in duration:

  • 5-minute – consists of five simple exercises with an emphasis on the mobility of the shoulders and thoracic spine.
  • 10-minute – includes the full implementation of the first complex and five more exercises aimed at stretching the muscles of the back and abdomen.
  • 15-minute – includes a repetition of the second complex and six more exercises to strengthen the muscles of the back and abdomen.

All these complexes are suitable for beginners, so you can choose absolutely any. The choice depends only on the availability of free time.

The main thing is to perform all movements with concentration, watch the position of the body and breathing. And remember that the range of motion increases gradually. Do not exercise through pain – you should only feel a gentle stretch and observe all the technical points of the poses.

How to perform a complex for 5 minutes

The complex consists of the following exercises:

  • Arm extension – 6-8 reps.
  • Lock behind the back – 6-8 reps.
  • Lateral tilt to the right side – 3-5 respiratory cycles.
  • Lateral tilt to the left side – 3-5 respiratory cycles.
  • Stretching the arms in static – 3-5 respiratory cycles.

Maria Akhatova

Specialist in physical culture and sports, yoga teacher.

These exercises mobilize the deep muscles of the shoulder joints, which helps to loosen the shoulders and thoracic spine. Helps to feel clear, collected and calm.

Arm extension (hasta uttanasana)

You can do this exercise standing or sitting. If you choose the standing position, put your feet together, straighten your back, point your tailbone towards the floor, keep your sacrum parallel to the wall. If you want to do it while sitting, distribute your body weight over your sit bones. The main rule in any position is that the lower back should be even and smoothed at the point of deflection.

While inhaling, raise your arms through the sides above your head and interlace your fingers into the lock. Keeping your elbows straight, stretch up. Feel your shoulder blades go up and your shoulder joints stretch.

Then, without changing the position of the hands, with an exhalation, lower the shoulder blades and shoulders down.

Repeat 6-8 times: on the inhale, pull the shoulders and shoulder blades up, on the exhale – down. When finished, lower your arms down through your sides.

The castle behind

Put your straight arms behind your back and interlace your fingers into the lock. Bring the shoulder blades to the spine, straighten the elbows. As you exhale, pull your arms and shoulder blades down and back. On an inhale, return to the starting position and repeat.

Do 6-8 ups and downs.

Side bend (ardha kati chakrasana)

Starting position for the arms, pelvis and back, as in the previous exercises.

Raise your arms through the sides above your head and grab your left wrist with your right hand. Pull your shoulders up, straighten your elbows. Check that the tailbone is pointing to the floor, draw in the stomach and inhale.

While holding your breath, tilt your body to the right. Feel the stretch in your left side. Exhale and hold the pose for 3-5 breaths. Continue to pull your stomach in.

At the end, straighten the body and lower your arms through the sides down. Repeat the same on the other side.

Stretching arms in static

Repeat the first exercise, pulling your shoulders and shoulder blades up. Keeping your lower back flat, arch your chest and hold the pose for 3-5 breaths.

How to perform a complex for 10 minutes

The complex consists of the following exercises:

  • Repeat the complex for 5 minutes.
  • Bull Cat – 6-12 reps.
  • Downward facing dog and upward facing dog – 3-12 reps.
  • Pyramidal twisting to the right side – 5 respiratory cycles.
  • Pyramidal twisting to the left side – 5 respiratory cycles.
  • Bull Cat – 6-12 reps.
  • Pose of the child – 5 respiratory cycles.

Maria Akhatova

Specialist in physical culture and sports, yoga teacher.

This complex helps to improve the mobility of the spine, nutrition of the tissues of the spine, having a mild effect on the vagus nerve and respiratory organs, digestion, kidneys and the cardiovascular system. Strengthens the back and arms.

Bull cat (marjariasana bitilasana)

Get on all fours, place your wrists under your shoulders, your knees under your hips. Exhale as you arch your back like a frightened cat. Stretch your arms from your shoulders, press your chin to your chest and stretch your forehead towards your navel. Push your pelvis towards your head.

With an exhalation, bend at the back, pull your shoulders down. Bend your elbows slightly and push under you. Try to bend more in the thoracic region, and not in the lower back.

Perform 6-12 reps at a slow pace. Do not relax tension, stretch your shoulders. At the end, do not rise, but immediately move on to the next pose.

Downward facing dog (adho mukha svanasana) and up facing dog (urdhva mukha svanasana)

From the pose on all fours, push the pelvis up, straighten the arms and knees so that the body forms an inverted V. Straighten the back and tilt the pelvis so that the lower back remains flat. Bend as much as possible in the chest.

Try to straighten your knees and press your heels to the floor, but not to the detriment of a straight back. If you can’t keep your lower back straight because of pain in the back of your thigh and under your knees, lift your heels off the floor and bend your knees slightly.

From this position, with an inhalation, lift your heels, round your back and move your shoulders forward so that they are located above the hands – in the lying position.

Keeping your elbows straight, as you exhale, lower your hips closer to the floor and arch your back. If the strength of the shoulders allows, keep the hips on the weight, do not put them on the floor. Lower your shoulders and turn them outward, feel the stretch in your stomach.

Raise your hips off the floor, tilt your pelvis up, round your back, and return to Downward Dog Pose again. You can also return to the pose with push-ups if you have enough strength.

Repeat this bunch of movements 3 to 12 times.

Pyramidal twist (Susirandrasana II)

Get back on all fours. Place your right hand under the body parallel to the pelvis, leave the hand in line with the shoulder. Lay your head on the floor on the right side. Stretch your left arm above your head, pressing your palm to the floor.

Fix the pelvis so that the sacrum looks at the ceiling. Feel a pleasant stretch in your shoulder blades and in your thoracic spine. Hold this pose for five breaths and repeat on the other side.

Child’s pose (balabana)

Sit on your heels, connect your knees and big toes, spread your heels to the sides. Lean forward, put your stomach on your hips, arms along your body. Rest your forehead on the mat or lay your head on your side, whichever is more comfortable.

Relax and spend five breaths in this pose.

How to perform a complex for 15 minutes

The complex consists of the following exercises:

  • Repeat the complex for 10 minutes.
  • Boat – 60 seconds.
  • Bottom boat – 12 reps + 30-60 seconds static.
  • Side plank on the right elbow – 30-60 seconds.
  • Side plank on the left elbow – 30-60 seconds.
  • Pose of the child – 2 respiratory cycles.
  • Preparation for birch – 60 seconds.

Maria Akhatova

Specialist in physical culture and sports, yoga teacher.

The third part is aimed at strengthening the muscular corset along the anterior and posterior longitudinal lines.

Boat (navasana II or navasana I)

Lie on your back, connect and straighten your legs. Tear your head and shoulders off the mat, stretch your arms along the body and hold above the floor in weight. Raise your straight legs about 30 cm from the floor so that your hips are at a 45 ° angle. Pull in the stomach, press the lower back to the floor, pull the toes of the feet towards you.

Hold the position for 60 seconds (about 12-15 breaths).

This pose is not recommended for menstruation. During such a period, it is better to replace it with navasana I. Lying on your back, stretch your straight arms up, perpendicular to the floor, and tear your shoulder blades off the mat. Leave your feet on the floor, pull your socks into the wall opposite you. Hold time – 60 seconds.

At the end of the pose, pull your knees to your chest, do a few back and forth rolls on your back, and then go into a deep squat.

Bottom boat (vimanasana)

Lie on your stomach, stretch your straight arms above your head, straighten your legs. At the same time lift your arms and legs off the floor as high as possible, lower and repeat. Do 12 reps.

At the end, linger at the top point for 30-60 seconds.

Lateral plank on the elbow (vasishthasana)

Stand upright on your forearms, place your elbows under your shoulders. Turn the body to the left, tear off the left hand from the floor and lift it up above the body. Place your right foot on the edge, put your left foot on top of it, straighten your knees.

Make sure that the body is located in the same plane and is extended in a straight line from the feet to the top of the head. Hold in position for 30-60 seconds and then repeat on the other side.

Preparation for birch tree (sarvangasana)

Lie on your back, put your hands under the pelvis to remove the deflection in the lower back. Raise your straight legs up to a right angle at the pelvis. Pull your feet towards you, feel the stretch in the back of your thighs and under your knees. Hold the pose for 60 seconds.

How to finish a yoga complex for beginners

Maria Akhatova recommends finishing your workout with shavasana, a deep relaxation pose. If you have enough time, be sure to try it.

Lie on the floor on your back, stretch your arms along the body. Close your eyes and relax completely. Breathe deeply and evenly.

Spend 5-10 minutes in this pose. You can do breathing exercises, such as inhaling and exhaling for an equal number of counts to yourself.

Try these complexes and share your impressions in the comments.