Practical yoga can be helpful for your physical and mental health. On the eve of International Yoga Day, the coach of the Indian Celebrity Anshuk Parvani shared the yoga list that can be done anywhere.
Want to solve your hips and digestive problems? You can find yoga very useful without making a lot of turns, turns and flexion of the body to make complex poses. There are also novice yoga that can introduce you to this ancient practice and maintain your health. On June 21, the International Yoga Day on June 21, the yoga coach Parvani shared five simple yoga poses that can be done in your workplace, home or outdoors. You can also choose the right time to make these asanas. All you need is a soft yoga mat.
5 yoga poses for good health
“It’s a moon of yoga … So let’s talk about these super simple asanas, I swear that you can do anytime anywhere,” says Parvani Anschuk in Instagram on June 11. Let’s see her suggestions:
1. Badda Konasan (butterfly pose)
Also known as “Titli Asana”, this posture includes legs near the pelvic area, which gives the appearance of butterflies that wave their wings. “My look at the opening of dense thighs and grounding my energy,” says the yoga expert.
How to perform a pose of butterflies?
- Sit on a yoga mat and straighten your spine with your legs.
- Bend your knees like a butterfly.
- Take your feet near the pelvic area and join them together, pressing your hands.
- Inhale and go out when you press the hips and knees down.
- Then start clapping both legs up and down like a butterfly, 10 breaths.
- Pull your legs to get back to the first step.
2. Anjaneyasana (Low Lunge)
Anjaneyasana or crescent moon includes a deep area of the thighs and legs. Anshuka Parwani calls it “a powerful opening of the heart and hips, which is especially great if you are sitting a lot.”
How to do low Lunge?
- Take your right foot forward and left foot right back.
- Make sure that the left knee reaches close to the ground, and the right remains above the right ankle.
- Go your core, keep your spine straight and relax your shoulders.
- Collect forward and stand with your arms raised over your head. Your palms should face each other.
- Hold this posture for 5 – 10 breaths, and then go to the other side.
3. Arda Matzindrarason (half -ruler of fish)
Ardha Matzindrasana is one of the sitting twisted yoga. “Runing it. It’s amazing for the digestion and health of the spine,” the expert says.
How to make the lord of fish poses in half?
- To make one of the simple yoga supplies, sit on the floor when your legs are stretched.
- Tilt your knees and keep your feet flat on the yoga mat.
- Put the left foot under your right leg. Keep your left leg bent and the sole of your feet on the ground.
- Take your right leg on your left leg and place it on the ground, right knees directed.
- Inhale when you straighten your spine.
- Exhale when you twist the torso to the right. Keep the left elbow on the outer knee.
- Make help in your right hand to support the weight behind, but keep your spine straight.
- Hold this posture for about 20 seconds.
- To release, take the turn and return to the starting position.
4. Malason (Posture in garland)
The name of this posture comes from two Sanskrit words: a small (garland or necklace) and asana, which means a posture. “Deep detoxifying, this posture supports digestion and releases the lower back,” says Parvani Anshuk.
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How to make a Garland Pose?
- Stand at the top of the yoga mat, legs at the width of the hip joint.
- Tilt your knees and lower your body to make a deep squat.
- Join your hands in the heart center, and with your elbows, press your knees outwardly.
- Hold the pose for 10 breaths and feel the stretching in the thighs and groin, making one of the simple yoga supplies.
Check her message about simple yoga poses here
5. Kapotasan (pose pigeon)
This is one of the positions of yoga forward. “It’s all about letting go of the tension stored in the hips,” the expert says.
How to make a pigeon pose?
- Get drunk for all the fours like a dog, and put your hands in front of you on the yoga mat.
- Get your right leg from the floor and take your right knee to the back of the right wrist.
- Take your right leg to the mat and keep your left straight when it reaches the rug.
- Take your right knee out to keep it away from your thighs.
- Dip the right buttocks to the floor.
- Hold your hands under your shoulders, click on your palms, look straight forward and feel the stretch.
- Breathe deeply, and when you exhale, lower your torso through your right leg. Pull your arms in front of you, but bend your elbows a little.
- Put your forehead on the yoga, pull your shoulders back from your ears, and then rest.
- Hold this posture from about 10 to 15 breaths, and then repeat on the other side.
By making these simple yoga postures, rest like an antesser sailo, making Shawasan, also known as a pose of the corpse. You just need to lie on your back. Keep your feet a little apart and your hands relaxed on the sides. Keep your eyes closed to rest.
