Trei asane (posturi yoga) pentru incepatori, ca tema pentru acasa.

Trei posturi yoga pentru incepatori, pe care le poti executa acasa.
yoga

Trei asane (posturi yoga) pentru incepatori, ca tema pentru acasa.

Buna!

Daca ai ajuns pe blogul meu inseamna ca te pasioneaza yoga, stilul de viata sanatos, vrei sa te relaxezi, ori esti doar curios (oasa).

Nici nu conteaza daca ai mai practicat yoga, daca vrei sa te inscrii la vreuna dintre clasele mele sau esti doar in trecere. Tot ce conteaza, odata ce te-ai decis sa testezi posturile yogine, este sanatatea ta. Motiv pentru care te sfatuiesc sa-ti intrebi medicul de familie daca esti apt d.p.d.v. medical sa practici yoga, iar daca te-ai inscris la clase, sa-mi aduci adeverinta din care sa reiasa acest lucru. Te rog sa faci asta pentru binele tau, fiindca imi place sa lucrez cu oameni constienti; exista asane contraindicate in anumite afectiuni, si ar fi pacat sa nu fim asumati si asigurati ca totul va decurge perfect.

Am ales cateva asane pentru incepatori si intermediari pe care vreau sa ti le prezint, pentru a-ti face o idee (vaga, ce-i drept) despre cum functioneaza relatia dintre corp, minte si emotii in timpul practicii yoga.

Fiindca mediul online, respectiv  facebook sau instagram, prezinta o realitate usor deformata a yoginilor de astazi (si aici ma refer strict la cei care aleg sa se fotografieze in posturi avansate si greoaie in ochii celor care sunt la inceput de drum), data fiind situatia confuza in care majoritatea oamenilor sunt pusi, va spun cu toata sinceritatea ca nu trebuie sa fii flexibil sau sa apartii vreunui cult ca sa practici yoga. Nu ma numar printre cele mai flexibile persoane (ba din contra), imbratisez toate religiile atat timp cat nu-mi incalca principiile, nu concurez cu absolut nimeni la capitolul flexibilitate, ci practic yoga din pura pasiune si mai ales pentru beneficiile pe care mi le ofera momentele acelea de liniste in care ma (re)conectez cu mine insami.

Asadar, cu atentia la maximum pe respiratie (de preferat abdominala), sa incepem. Daca stii deja Surya Namaskar, salutul yogin al Soarelui, ar fi ideal sa poti executa 6 sau 12 repetari.

  1. Padahastasana (postura palmelor la picioare).

Din picioare, cu talpile paralele si la o distanta de 10-20 cm una fata de cealalta, se inspira profund, iar pe expir se va flexa trunchiul in fata, gradual, pana cand palmele vor atinge solul. Nu este nicio problema daca nu atingi nici macar cu degetele salteluta, important este sa nu flexezi genunchii iar zona gatului sa fie relaxata.  Ramai aici cat simti, revenirea se va face usor; este o asana care intinde bine spatele, zonele din spatele genunchilor. Ca efecte de healing, elimina balonarea, constipatia, tonifica organele abdominale si rinichii. Lucreaza si la nivel emotional cu succes, in combaterea inertiei si a stresului. Persoanele tinere, prin practica regulata, vor beneficia de o crestere a inaltimii. Per total, practica acestei posturi confera o stare de bine, de revigorirare, avand un rol deosebit in purificarea energetica. Este contraindicata persoanelor ce sufera de ulcer, de probleme cardiace, hipertensiune sau dureri de spate severe.                                                                                padahastasana

 

   2.Trikonasana (postura triunghiului).  

Este o postura polara, ceea ce inseamna ca se va practica mai intai pe partea stanga a corpului, apoi pe partea dreapta. Bratul ridicat va oferi polaritate asanei. Este una dintre posturile care se executa cu ochii deschisi, pentru mentinerea echilibrului. Incepi din picioare, departezi talpile cat mai mult posibil (fara sa fortezi), rasucesti varful piciorului drept in lateral, ridici bratele la nivelul umerilor, inspiri adanc si cobori pe expir cu bratul drept cat mai jos, inspre talpa dreapta, astfel incat bratul stang devine perpendicular pe tavan. Coloana este dreapta, privirea orientata in sus, doar daca sunt probleme la nivelul vertebrelor cervicale vei privi in fata, fara sa rasucesti gatul. Postura trebuie sa fie ferma, dar totodata placuta, respiratia lina, adanca. Revenirea este graduala si naturala. Ramai putin in picioare pentru a constientiza efectele pe care le-ai simtit, dupa care executa postura pe partea opusa. Efectele posturii sunt multiple: intareste musculuatura si articulatiile membrelor inferioare, intinde articulatiile bazinului, musculatura interioara a coapselor, gambele, umerii, pieptul si spatele. Imbunatateste echilibrul fizic si mental, activeaza focul digestiv, ajutand digestia; combate stresul, anxietatea, sciatica si durerile de spate.                                             triko

 

 3.MARJARIASANA (postura pisicii).   Excelenta pentru flexibilizarea coloanei si eliminarea stresului. te asezi pe saltea, cu palmele pozitionate pe linia umerilor si genunchii pe saltea, sub bazin. Spatele relaxat, paralel cu podeaua, corpul relaxat. Inspira arcuind spatele, deschizand pieptul si ridicand capul, intocmai ca o pisica alintata. Expira, si data aceasta arcuieste coloana in sus, barbia ajunge in piept, privirea in jos. Repeta de cate ori simti, minimum 2 minute, coreland fiecare miscare cu respiratia. Este o postura formidabila care calmeaza mentalul, flexibilizeaza coloana vertebrala, calmand durerile spatelui (daca exista), imbunanateste circulatia sangelui, intareste articulatiile palmelor, coatelor si umerilor; excelenta pentru vitalitate si regenerare.

marjariasana-pose_0

Poti incheia aceasta scurta secventa de asane, printr-o shavasana corecta :) , unde shavasana inseamna postura cadavrului (nu literalmente), adica te intinzi pe spate si te relaxezi cateva minute, cu un fundal sonor corespunzator (sunete din natura, boluri tibetane).
Evident ca la clase vei realiza si deprinde mult mai multe posturi, vei beneficia de atentia si ghidajul meu, de energia grupului, practica de acasa difera mult fata de cea din studio. Dar chiar si asa, este un inceput!

Iti doresc mult spor si inspiratie pe mai departe in practica yoga, si nu numai!

Daca vrei mai multe detalii despre clasele de yoga pe care le ghidez in Ploiesti, imi poti scrie la office@yogaploiesti.ro sau ma poti contacta telefonic la numarul afisat pe site.

 

Love & light,

Ella.

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Ella Miu

You cannot do yoga.Yoga is your natural state.What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.

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