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Yoga for beginners usually involves the simplest asanas.
Rock Pose (Tadasana)
Stand up straight, join your feet together. Pull up your knees, stomach, and buttocks. Feel your spine stretch. Fully straighten your chest, lower your shoulders down. Follow the gaze, it should be directed strictly forward. Place your hands along your torso, aim your fingers down.
Child's pose (Balasana)
Asana for resting between difficult exercises. Get on your knees, feet together. Sit with your buttocks on your heels. Lower the body on the hips, stretch your relaxed arms along the trunk, palms at the feet. Completely relax your shoulders, let them fall to the floor.
Extended pose (Uttanasana)
Stand in the tadasana. Having tightened the abdominal muscles, lean forward 90 degrees with a straight back. Then bend even lower, trying to touch your knees with your forehead. Keep your heels on the floor. Make sure that the flexion occurs only in the pelvic area.
Dog face down pose (Adho mukha shwanasana)
Stand on your knees so that they are on the width of the pelvis. Bend down, place your palms strictly under your shoulders. Make sure that there is a distance between the fingers, stretch your elbows. On the exhalation, raise your knees, pointing the pelvis back and pushing your hands off the mat. Try to put your heels on the ground, socks slightly inside. Direct the chin to the chest, relax the neck. It is important to strive to stretch your back in one straight line. Don't strain your stomach. To exit, bend your knees, then lower them to the floor and lay your pelvis on your heels.
Dog Face up pose (Urdhva mukha shvanasana)
Lie down on the floor, bend your arms at the elbows and place your palms under your shoulders. As you inhale, straighten your arms, pull your body, thighs, and shins off the floor. A deflection in the chest. Look up all the time. Do not forget to tighten the buttocks, and the shoulders as much as possible to direct down. To exit, bend your arms at the elbows and gently lie down on the mat.
The Staff Pose (Dandasana)
Sit on the floor with your legs straight at the knees. Keep your feet pointed at yourself. Straighten your arms at the elbows and place them along the body, placing your palms next to your buttocks. Pull in your stomach, point your shoulders down, and open your chest. Look straight ahead. Stretch the spine in one straight line, aiming the top up.
The dead man's pose (Shavasana) is the
final practice of the asana. Lie flat and comfortable on the floor, with your hands placed along your torso, palms up. Spread your legs slightly apart. Close your eyes. Feel completely relaxed, try to get rid of all thoughts, immerse yourself in your feelings.
The exercises should be performed slowly, concentrating on every detail. This is the only way to achieve the desired effect.
Yoga is a great way to improve your health and strengthen your body. Practice helps to overcome stress, nervous overstrain, cope with various ailments, promotes the formation of a beautiful figure and correct posture, develops flexibility and endurance. Do it with pleasure!

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