December 9, 2011 15:48
1. Asana — posture of the child. We sit on the heels, toes combined, and we place the knees. Lowers his head and touches the mat forehead, put his hands in front of him, and elbows separated in different directions.
2. Asana — posture dog. Posed as a child. Hands extended forward and presses his hand to the floor, drew ahead. Head is lowered down to the support, and the pelvis lift as high as possible and tighten the thighs. Hands do not bend.
3. Asana — Tilt forward with legs apart. From the position of the dog poses move legs closer to the palms, straighten legs and arrange as much as possible from each other and lean forward. Head down on the mat, palms on the floor, parallel to the legs.
4. Asana — Standing Forward Bend. Stand with your feet shoulder width apart. When you exhale bend forward, puts her head down on the support. Clasped hands, heels and slowly approach the body to the feet.
5. Asana — Stand Spaulders. Placed under the bottom of the blanket so that the height is 5 cm Lie on your back so that the shoulders were on the edge of a folded blanket. Supporting back hands, we lift the torso and legs up. Elbows are pressed against the sides, and the position of the body upright.
6. Asana — Pose plow. Pose of "stand on the shoulders" omitted by the head and feet touch the floor with the tips of the toes. Straighten hands and pin in the lock, pressed to the floor. Exit the pose slowly and carefully.
7. Asana — Curl. Must lie on your back and squeeze your knees to your chest. Hold the left side, pressed against the floor and your feet drop the right. Then straighten up. Right hand grab the left foot on the outside. With each exhale, twist the stronger. Next, perform the movement in the other direction.
8. Asana — bridge pose. Lie on your back, knees bent, feet flat on the floor. Raise the hips and shoulders pressed to the floor.
9. Asana — posture Adept. Should sit on the edge of a folded blanket. Sodimsya so cross-legged, with the heels touching. Omit knees as low as possible to the floor, hands on his knees. Dilute little hands, as if under the arms, we are balls and breathe smoothly and quietly.