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You will need

• Gym mat, comfortable clothes for classes.

Instructions

1

Pose runnerOn inspiration, make a lunging forward,putting the foot of the front leg exactly under the knee. The back leg pull, put a foot on your fingers, push the heel back. The palms should touch the floor on both sides of the front leg. Lower your shoulders, straighten your chest, stretch your neck, lift your chin slightly and look forward. Push your palms against the floor, pull out your back leg and spine, keep your stomach tight and crotch muscles. Hold the position for 30-60 seconds. Breathe smoothly and calmly.

2

Virabhadrasana 1 (variation) Complete the transition fromprevious asana: tear your palms off the floor, lift the body, stretch your arms over your head, joining your palms. Do not lift your shoulders, stretch your neck, look forward, push your left leg more strongly. Stretch your back, lightly tighten your crotch muscles and stomach. Hold the position for 30-60 seconds. Breathe smoothly and calmly.

3

Deflection in an attack Complete the transition from the previousasanas: lower the knee and lift the back foot to the floor, place your hands on the sacrum with your fingers up. Lower your shoulders and, on inspiration, push the coccyx and the pelvis as far and forwards as possible, helping yourself with the palms of your hands. Spread the weight of the body on both legs, lower the shoulder blades and shoulders, extend the entire spine. Look up, stretching your neck, or relax your neck and take your head back if it does not make you dizzy. Lightly tighten the muscles of the perineum. Hold the position for 30-60 seconds. Breathe smoothly and calmly.

4

Incline Go from the previous asana: pull the body up, straighten the front leg, point the toe at yourself. On exhalation, pull the abdominal muscles and direct the ribs forward and upward. Pull your shoulders back, open the chest, use your hands to rest on the floor or hold on to the front leg. If you freely lower your arms to the floor without rounding your back, try a deeper inclination: first, lower the abdomen, then the thorax and finally the head to the front leg. Guide the pelvis back, try to lower your forearms to the floor. Lightly tighten the muscles of the perineum. Hold the position for 30-60 seconds. Breathe smoothly and calmly.

5

Rotating the basinShift the transition from the previousasanas: lift the body and bend the front leg. Lean forward, draw a shoulder under the knee, lean your palms on the floor and move the pelvis rotationally forward and backward. Make the movements as amplitude as possible. The right toe can be lifted slightly above the floor. Make 7-10 rotations in both directions.

6

Deep lunge with the reduction of the chest tofloor Complete the transition from the previous asana: lift the body, pull out the back foot, raise the knee, rest your fingers on the floor, pull the heel back. Raise your arms to the width of your shoulders, put your palm on the front foot, pointing your fingers inward, and symmetrically to it - the second palm. On exhalation, take the hip of the front leg to the side and, without tearing the right foot off the floor, bend your arms in the elbows, pointing the chest to the floor. Pull the neck, look forward, take your shoulders back. Lightly tighten the muscles of the perineum. Hold the position for 30-60 seconds. Breathe smoothly and calmly.

7

Longitudinal twineSwipe from previousasanas: lift the body, lower the knee and lift the foot to the floor. Make sure that the legs are parallel to each other, the ileal bones are pointed clearly forward and the loin is even. Hold the shoulders exactly above the pelvis, fold the palms in the namast (eastern greeting) or extend the arms upwards over the head, joining the palms, but do not lift the shoulders. On exhalation, try to maximally turn the pelvis back, pulling the muscles of the perineum and the coccyx. Evenly distribute the weight on both legs. Imagine if you tear the rug with your right foot moving forward, and the left one - back. Do not rush your knees straight: gradually, when the joints become more mobile, the pelvis will fall lower and you will easily straighten your legs. Keep your back as long as possible and do not drop to the front leg, so as not to disturb the balance of the body and create tension in the sacrum. Tighten your crotch muscles and keep your breathing steady. If you can not keep the balance with your feet, put your hands on the bricks or on the floor. Hold the position for 30-60 seconds.

8

Doing these simple exercises from yoga, you are a dayfor the day begin to master the art of twine. Do not rush if you do not get it right away and do not get upset. Every day your opportunities will be more and more, the satisfaction from the lessons will be enormous. Good luck!