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3 easy asanas for beginners in Yoga

1. A dog that looks down (Adho Mukha Svanasana)



Kneel and lean on your hands. Elbows should be under your hips and your hands a little forward provided. With the exhale, lift your knees off the floor. In the beginning, hold your knees slightly bent and the heel raised off the floor. Stretch seating part up. When you little getting used to this situation, with the exhalation push the thighs and rump high up toward the ceiling, and the heel toward the floor. The knees must not be bent. Stay in this position for one to three minutes.



2. Matsyendrasana



Sit on the floor provided the leg, then bend your knees with your feet on the floor. Then slide the left foot under your right foot to the right hip, with the top edge of the right foot on the floor. "Step" right foot over left leg and put that foot on the floor behind his left knee. With exhalation, twist in the direction of the right thigh. Press the right palm on the floor behind the right buttocks muscles and place your left arm on the outside of the right thigh with the right knee. Push the elbow of your left hand on the right thigh toward the front of the torso. Press the inside of the right foot on the floor, relax your right groin and elongate the torso. Stay for 30 seconds to one minute, and then, with the exhalation, slowly return to the starting position and repeat the exercise on the other side.

3. Gate (Parighasana) 




Kneel on the floor with connected ankles and knees. To reduce pressure on the knee, place them under a thin blanket folded. Extend your right leg to the right and you press the right foot to the ground. Hold leg in line with the body, a right heel in line with the left knee.

Slowly turn the right foot to the right so that the toes and kneecap pointing toward the ceiling. If you can, release the entire sole of the right to the ground, if not, press only fifth. The whole right leg hold is locked in a left thigh as vertical as possible to the ground. With breath stretch your hands to the side, palms turn downward. Slightly bend your torso to the right and lower right fist to the right lower leg, ankle, or on the ground, the outside of the right foot if a lot of pressure on her. Raise your left hand and throw your vertically above the back of the left ear to the right. View point on the mountains, to the left hand.

Stay in this position for 30-60 seconds, breathing normally, and repeat the exercise on the other side.

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