Swan asana complex. Hatha yoga. Yoga poses (asanas). Swan pose (Svanasana). Namaste, dear practitioner

And I realized that this is the best practice for hyperactive people! If you’re stuck in a certain place, everything falls out of your hands; if there’s a lot of work to do and you have to run everywhere, run to Yin Yoga! Here you will howl with the desire to break out of each exercise, but if you master it, it will stabilize both your psyche and your whole life. Want to try?

Yin yoga has 20 basic exercises. But, I think, for a trial lesson, 10 will be enough for us. This sequence was compiled for us Yulia Zmeeva, teacher of the Sat Nam club, student of the founders of Yin Yoga Paul and Susie Grilli.

Sleeping swan

A variation of the pose also known as the King of Pigeons Pose (Ekapada Rajakapotasana). This pose affects muscles of the buttocks and outer thighs. From a standing position on all fours, bend your right leg at the knee and place it in front of you on your outer thigh and shin, and take your left leg back. Now you need to find a position in which the muscles of the buttocks and outer thigh muscles will be noticeably stretched. You can straighten or, conversely, bend the knee of your right leg more; bend your left leg at the knee, up to a right angle, walk with your arms to the left or right, fall on either side, lie on your elbows or completely on the floor, with your arms extended. When you find the optimal position, relax and stay in the pose for 2-2.5 minutes. Then carefully step out and switch sides.

Dragonfly

Spread your legs wide, then bend forward (Upavistha Konasana). This pose affects muscles of the groin and inner thighs. If you don't feel the stretch, try a variation of the wall pose: lie on your back, throw your legs up on the wall and spread them as wide as possible. Stay in the pose for 3-5 minutes.

The Dragon

This is a deep lunge forward with one leg; the pose affects flexor muscles. From a position on all fours, lunge forward with your right leg. Choose a body position in which the flexor muscles (groin area) will not be stretched noticeably. You may want to straighten up or even bend back, push your right knee forward more, put more weight on your right leg, and even lie on your stomach. Choose a suitable variation and stay in the pose for 2-2.5 minutes; then switch sides.

Half a butterfly

While sitting, stretch one leg in front of you, bend the other at the knee and put it in a butterfly position (Baddha Konasana). Find the position where hamstring muscles will stretch noticeably, relax and stay in the pose for 2-2.5 minutes, then change sides.

Bench while lying down

Any passive backbend while lying down, in which the spine feels comfortable. You can use any supports for your back and sacrum (bolsters, blocks) and move them so that the deflection is greater in the lumbar, thoracic or cervical region - whatever you like. The only condition is that it must be possible to completely relax in the deflection for 3-5 minutes.

Bend while sitting

Any bend from a sitting position. The main condition is to feel back muscle traction. For example, in paschimottanasana, many people feel only the back surface of the legs, and nothing happens to the back. In this case, try forward bending from sukhasana (sitting cross-legged). Vary your body position as you like to feel more stretch in your thoracic and cervical spine. But be careful with your lower back! Having chosen a suitable position, relax and remain in the pose for 3-5 minutes.
Then repeat the lying bend and the sitting bend again.

Roots

Lying on your back, interlace your legs as in Garudasana, right over left. Place them on the left side (2-2.5 minutes) and then, without changing the binding, on the right side (another 2-2.5 minutes). The back is completely relaxed. This spinal twist, therefore, it is important to find such a position of the legs (closer or further from the chest) and arms so that tension in the muscles in the lumbar region is felt, but not compression! Slowly come out of the pose, rest or stretch, and change the binding.
“Roots” is an excellent pose for completing practice and rehabilitation after a series of alternating backbends and bends.

Finish the session with Savasana, pranayama or sitting meditation for 5-10 minutes.

How to do Yin Yoga exercises

• There is a noticeable stretch in each exercise. The selected muscle group should be well felt, but completely relaxed. Find a sweet spot between “it hurts” and “I don’t feel anything.”
• Come out of the poses slowly and carefully.
• Do any intermediate movements between poses- stretch, bend over, lie down...
• Start small and gradually increase the duration.

Yin and Yang - what is the difference

Yin means a soft style of practice, slow, relaxed, “lunar”. This is how it differs from the more common now Yang-style, dynamic, invigorating, “sunny”. The slow, static practice of Yin Yoga allows you to reach the deepest layers of connective tissue, stretching it. This not only increases the flexibility and mobility of the body, but also greatly calms you down.

It doesn't matter what the pose looks like.

The appearance of the pose in Yin yoga is completely unimportant (adherents of many traditional styles of hatha yoga may be surprised). In yin yoga, it is important to achieve the deepest possible impact on the target area (the group of muscles and ligaments surrounding the joint). To do this, everyone finds the optimal position in a given pose (sometimes it looks like a completely different asana :)). It all depends on the individual structure and condition of the body. From the outside, it may seem that every person in the room is doing something different.

If you like it, it's not for you

Julia is an honest teacher. She says that if you feel comfortable and good in Yin Yoga, this means that it would be good for you to find a more active practice :) But if you are tempted to run away from the hall, bite your lip or swear, then you have come to the right place. This practice will help you compensate for the mobility of your body and mind. I really like this approach. It forces you to be aware, to understand why you are practicing yoga, and not just like that... on a schedule!

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Hamsasana (swan pose) technique: From a standing position (legs together), lower yourself to your knees, spreading them wider. Place your palms on the floor between your knees, with your palms facing your toes. Bend your elbows, lean forward and rest your stomach on your upper arms and elbows. Keeping your legs together, extend them back until they are completely straight. Raise your head up.

In the final position, the body balances only on the tips of the toes and palms. Hold the final position for as long as is convenient for you.

Concentration: For spiritual improvement - on the manipura chakra. For mental and physical training - on breathing or abdomen.

Subsequence: This asana can be practiced at any time of the day.

Restrictions: The practice of the asana is not recommended for people with stomach or duodenal ulcers, hyperacidity, hernia, high blood pressure or excessively dilated blood vessels due to taking antibiotics.

Benefits of practice: The asana strengthens the abdominal organs and abdominal muscles; helps remove worms from the stomach and intestines; stimulates appetite, eliminates constipation and helps get rid of amoebic dysentery.

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Procedure for performing the exercise

Attention

The next exercise, if we recall the English proverb, “kills two birds with one stone.” This pose is called svanasana. The first movement affects the spine, shoulders, pelvis and wrists, while the second is beneficial for the digestive organs, abdominal muscles and knee joints. The starting position is the same as for the cobra pose.

TECHNIQUE

Lie on your stomach, palms on the floor at shoulder level, elbows turned up, toes tucked inward. Take a deep breath - at the same time, leaning on your palms, raise your head, then your shoulders, chest and stomach until your arms are fully straightened (see Fig. 1).

As I already said, this pose is similar to the cobra pose with the difference that here the arms are straightened and the toes are curled. Stay in this pose for as long as possible. Hold your breath, and as you exhale, rise to your knees without lifting your palms from the floor. In a kneeling position, the hips rest against the stomach, the buttocks are located on the heels, and the forehead is in contact with the floor (see Fig. 2).

Hold your breath and stay in this position for a while. Then, while inhaling, rise from your heels, move your body forward (palms remain in the same position) and thus return to the starting position (cobra pose). When you finish the movement, hold your breath (as you inhale) and as you exhale, return to the kneeling position.

TIME

Repeat these progressive movements 3-4 times, remembering to breathe correctly.

EFFECT

This exercise strengthens the spine, arms, wrists, chest and throat, as well as the back and shoulders. In a kneeling position, the thighs, resting on the stomach, massage it, and the muscles of the arms and shoulders are tense and well toned. Forward movements promote the removal of toxins and reduce the size of the belly.