5 min. Tutorial - Forward bending & crow pose скачать в хорошем качестве

5 min. Tutorial - Forward bending & crow pose

Forward Bends in Yoga Forward bends stretch the entire back side of the body, stimulate the abdominal organs, and calm the mind. To practice them safely, bend your knees slightly, tilt your pelvis forward, and keep your back long – avoid rounding it. If you have an acute slipped disc, severe headaches, or high blood pressure, be especially careful or skip these poses. ________________________________________ Effects Physical: Forward bends stretch the backs of your legs, your glutes, and your back fascia. They support digestion, can strengthen the immune system, and improve blood circulation to the head – which often enhances concentration. Mental: They have a calming effect, reduce stress, and help you find inner peace. In the stillness of a forward bend, you can turn inward more easily and experience serenity. ________________________________________ Precautions Body alignment: Keep your knees slightly bent if your hamstrings are tight. The movement should come from the pelvis – gently tilt it forward to keep your back as straight as possible. Breathing: Let your breath flow freely. Keep your chest open and your shoulders relaxed to maintain an easy, natural breath. Avoid: Rounding your back or pulling your head toward your knees with force – this puts strain on the lower back. In case of certain conditions: Be cautious with slipped discs, high or very low blood pressure, and headaches. When coming up from a forward bend, move slowly to avoid dizziness. Listen to your body: If something feels uncomfortable, change the pose or take a break. Props: Use props like a cushion under your sitting bones or a yoga strap to make the stretch more comfortable and safe. ________________________________________ Practice Variations: There are many forms of forward bends – seated, standing, or in downward-facing dog. Consistency: Regular practice makes the tissues softer, allows for a deeper stretch, and brings the mind into greater stillness. #englishinstruction #yoga #asana #forwardbending #yogatutorial