Yoga poses are not neutral. All classic asanas have a spiritual meaning

Sports and psychology are very closely linked. Angry with the whole world? Try some yoga poses to help you calm down. Without a doubt, the benefits of these exercises are enormous. Yoga can help you deal with a variety of mental and physical problems.

If you do not have the best day and need to breathe steam, yoga can help you calm down. Doing the right posture can help reduce stress and tension, as well as reduce tension in the body. These few yoga asanas will help you stay calm and control your anger, even if the situation threatens to get out of hand.

Lying goddess

This asana is soothing and also helps to relax certain muscles in the body. If you are using it as a recovery, then your posture should be as comfortable as possible and your body should have adequate support. The goal of the exercise is to maintain this position while gravity improves your elasticity, while clearing your mind. You can use it at any time of the day. It relaxes and calms the mind. A group of muscles called hip flexors tense up when you spend a lot of time sitting. Stretching them in this case can help relieve and prevent back pain.

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Almost anyone can do this asana as it is simple. Sit on the floor and grab a medium block to place under the shoulder blades. Take another block to use as a pillow. Now let your body rest freely on the blocks. Then make sure your knees are apart and your legs are together. Hold this position while taking a deep breath and then slowly emerge from this position.

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This is what such gymnastics can accomplish:

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  • increases self-confidence;
  • allows you to control your emotions;
  • teaches concentration and patience;
  • endurance increases;
  • strengthens the pelvis and opens it;
  • opens the chest;
  • strengthens the buttocks and thighs;
  • stimulates the reproductive system;
  • allows you to keep your abdomen and pelvis in good shape.

However, be careful if you have injuries to your legs, knees, ankles or hips, this exercise is contraindicated.


You can do this asana even in the office. Get in a comfortable sitting position. Place the right hand in front of the left. Then rotate your arms so that your fingertips are facing your elbows and your right palm is facing your heart. Then press the fingers of your right hand firmly on the fingers of your left. Take a deep breath and stretch your elbows out to the sides, making sure all fingers are firmly locked. Hold the asana for five breaths. Then repeat, switch hands.

The benefits of asana:

  • Cheers.
  • Increases self-confidence.
  • Relieves stress and tension.

The benefits of Virasana for the human body

In the position, the yogi sits on the knee, which allows you to strengthen the knees, eliminate gout, stretch and tone the muscles of the thighs and ankles, relieves tension from the legs.

It is important that it is with the regular performance of the asanas that the arch of the foot begins to form properly and thus eliminates smooth feet and Virasana also helps to get rid of salt spores in the heels. Also, be sure to read about exercises for smooth legs in children.

If you stay in the position for about half an hour, the migraine disappears, as elements that have a vasodilating effect are released into the blood.

The positive effects of the exercise are on the rectum, bladder and genitals. Virasana is also recommended for irregular periods. A general view of the technology is shown in the figure.

Warrior Pose (variant III)

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Stand in the tadasana (mountain position: legs together, straight back, arms lowered along the body and with the palms facing forward), exhale and bend forward. Breathe in and exhale, stepping your left foot back into the lung position. The right knee should be perpendicular.

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Now, from a lung position, extend your arms forward, at the same level parallel to the floor and your palms facing each other. Synchronize forefoot extension and rear leg lift. Do not allow your torso to swing forward as you go into that position.

Place your arms, torso and raised leg parallel to the floor. Raise your head slightly and look forward, but do not squeeze the back of your neck. Hold this position for five or ten breaths.

When you exhale, return to the lung position. Place your hands on the floor on either side of your right foot and step out with your left foot forward by moving it to your right foot. Stay in this inclined position for a few breaths, do the same on the other side.

Virabhadrasana I

Hetja Pose I

Attention! The descriptions of the movement are intended for a healthy person who knows safety precautions. It is better to start a yoga class with the help of a tutor. Inexperienced self-execution can be useless and even destructive to the body.

Construction technology

1 Stand in Tadasana, spread your legs and leave a little more than a meter between them (if appropriate, more).

2 Fold the body and right leg fully to the right and left leg 60 degrees to the right.

3 Bend the right foot, pushing the knee forward, as if pushing the thigh out of the joint.

4 Pull the tailbone and straighten the lower back as much as possible.

5 Push the floor with your feet, stretch your arms up and forward. Some schools suggest participating in the palms.

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6 Stretch up, extend your arms and back.


Feet:  “in front” is pressed to the floor, “back” rests on the toe. The arms are  straight at the elbows. The pelvis is  turned forward. The chest is  open, the shoulders extended. The neck  continues to bend the spine, the gaze focuses on the hands – forward and up.


By tightening the coccyx, you increase the rotation of the hip joints, improve the blood supply and carefully prepare the joints for batch sitting.

Pay attention to all parts of the body and try to lengthen, stretch them, remove the clamps. This facilitates the energy flow around the body and possibly feels it.


Do not twist your neck, do not bend your elbows.

How to make it easier

With weak thigh muscles at the beginning of posture development, you can lean on your hands and leave them on the floor near your foot. At the same time, try not to lift your pelvis.

In most “neglected” cases, it is recommended to change the chair under the bent leg and rest on it from time to time, but in this case the effect of the exercise will have to wait.

How to deepen

By increasing the flexion of the lower back and thoracic spine, open the chest more.


All lungs open the hips and prepare the body for more difficult yoga poses, such as Padmasana (Lotus position). In addition, Virabhadrasana deepens breathing, eliminates stiffness in the shoulders and back, tones and strengthens the muscles of the legs, especially the thighs, and reduces fat accumulation in the pelvis and thighs.


Osteochondrosis, sciatica in the lumbosacral region.


High blood pressure, heart problems.

Hero Pose, named after the mighty hero Virabhadra, made from Shiva’s matte hair.



Do Virasana (Hero Pose) regularly and others will envy your posture.

At first glance, Virasana seems uncomplicated. But in the early years of exercise, many people find these traditional sitting positions difficult. Students complain of burning sensation in the thighs, pain in the knees and ankles.

Virasana should not be neglected, even if it seems to you that it only brings pain. Although its effects are not immediately noticeable, Hero Pose is very useful. In Virasana we improve the mobility of knees and ankles and also learn to roll the hips inwards. The posture relieves tension in the legs, improves digestion and relieves abdominal discomfort. In addition, Virasana is one of the traditional places for pranayama and meditation. If done correctly, you can be in it for a few minutes and monitor your inner feeling. In other words, this asana develops consciousness, which is the cornerstone of all yoga practice.

With all convictions

When you make these variations, you will need blankets and bricks to prevent your knees from stretching. Support is essential for most beginners. Furthermore, these materials may not be sufficient to perform the pose safely. Even if you do not feel uncomfortable in the classic version of Virasana, try to do it with auxiliary material – it is quite possible that you can work better in the position. Then make asanas without support.

Fold the blanket into four and place it in the middle of the blanket. Place the brick near the flat edge of the carpet over the carpet. A blanket helps to lighten the ankles and a brick helps to lighten the knees.

Kneel down under the brick so that your shins are on the carpet and your feet on the carpet. The toes should be straight and the soles should face the air. The inner sides of the knees are in contact with each other and the heel is separated by a distance slightly greater than the width of the pelvis. Carefully lower yourself onto the brick. Toe to toe

Watch the feeling in your feet. What happens to the legs, ankles, feet, knees and hips? If you feel too much pressure on your ankles or knees, put one or two extra blankets under your shin. If you feel a burning sensation, sharp or precise pain in the knee, spread it across the width of the pelvis so that the bones of the thighs are parallel to each other and the edges of the mat, then increase the support under the pelvis.

As soon as you feel good, start adjusting your posture. Check the position of the legs first. Before adjusting, make sure that they are symmetrically located: evenly wrapped inwards, the heels at the same distance from the pelvis and the ankles parallel to each other. In addition, the legs should be in line with the shins. Pull the outer sides of the ankles and press both heels firmly against the pelvis. Place your palms under your feet and straighten your skin with your fingers outwards – this makes your feet less stiff.

Now notice the knee. When positioned correctly, they maintain their mobility and do not injure during or after the posture. However, students often push their knees inward and stretch the ligaments that can cause injury. If your knees hurt, sit higher. On the other hand, mild discomfort is quite normal – it can occur if you are doing Virasana for the first time.

Use your palms to straighten your knees and relieve the pressure. Watch for feelings in the knee – most likely they will be different.

Then focus on the front of the thigh. Do you feel stiff or excited? The thighs should be curled inwards and the lower legs should be firmly pressed to the floor. Breathe evenly when you feel strength and stability in your legs. Discover how Virasana helps to revitalize and relax your feet.

Categories: Fitness, training