1. “The plow”
Lie on the floor, Negi straight, hands along the body. Lift your legs up. So that your knees were over your face, that is at an angle of 90 °.
Hands are along the body, palms down.
Feel how it works your abs and legs.
If you find it difficult to do this pose, hold yourself with your hands in the lumbar region, this will facilitate the exercise.
Hold the pose for 60 seconds. Try to breathe slow and deep breath in through your nose and exhale through the mouth.
2. Berezka
Lie on the floor on your back, arms along the body, palms down.
Well uprites palms into the floor and slowly raise your legs.
Feet have to take a vertical position, also tear off buttocks from the floor.
Hold your pelvis with your hands.
Try to hold the pose for 3 minutes. If you find it difficult to hold himself together, then put under the body cushion, but the legs should be straight.
3. The bridge on the turn
Starting position - standing, arms down, feet shoulder width apart.
Slowly lower yourself as in the push-up.
Raise your buttocks and pelvis up, heel can detach from the floor.
Relax your neck and drop your head.
Hold the pose for 60 seconds, then slowly return to starting position.
Pose 4
4. Tilt forward
Feet shoulder width apart, arms bent at the elbows and lie one on top of another.
Slowly bend, keep your arms in the initial position
Your task is to carefully bend, try arms to reach the floor.
The neck should be relaxed, back straight.
Hold the pose for 45 seconds.
5. “Dolphin”
This position, it’s somewhere between the two above described.
Starting position feet shoulder width apart, arms bent at the elbows and lie on top of one another.
Pose as selling the bridge. That is, hands and feet resting on the floor, buttocks and hips at the top, the belly is tucked up.
The feature of the posture is that you have to put your head down on your hands and a good pull back, and shoulders.
Hold the pose for 45 seconds.
Pose 6
6. “Fish”
Lie on the floor on his back.
Hands, palms down, put under.
Emphasize the elbows and lift the body, the buttocks must be on the floor.
Well rotten back, elevate.
Stick hands behind your buttocks, so it will be easier to hold the pose.
Maintain the position for 60 seconds.
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