After you have learned how to do the splits, you will most likely want to move on, make your body even more flexible and strong. There are other benefits that may make you want to learn how to throw your leg over your head. This asana has a positive effect on the health of the joints, making them more mobile and strong, and also improves blood circulation in the pelvis and hips.
Ready to learn how to throw your leg over your head? The next 8 asanas will bring you closer to this. Do them for 1-2 minutes. Breathe deeply and don't try to do more than you really can. Regular exercise will lead you to the desired result, but injuries due to haste can make the goal unattainable.
Consult your doctor if you have any contraindications to performing the exercises described below. Before each workout, do a short (5-10 minutes) warm-up.
Old age is a joy!
In old age, the body is subject to various unpleasant changes. But their offensive can be delayed. Yoga is unique in that it helps you start an active life without causing harm.
The benefits of systematic exercise are enormous:
- Flexibility improves, overall tone increases, muscles become stronger.
- Blood circulation is stimulated (not only in the upper and lower extremities, but also in the brain).
- The tissues are enriched with oxygen, which prevents joint diseases.
The main thing is to remember safety and not force things. Be sure to also consult with your doctor before starting classes. And now - a selection of asanas. Don't worry: you won't have to put your legs over your head.
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Causes of low blood pressure
Blood pressure decreases with a lack of body weight, anemia (lack of hemoglobin in the blood), unfavorable working conditions, moving to another climate zone or high mountain region, or a change in weather or season. A sharp drop in blood pressure combined with malaise can be caused by:
- acute heart failure;
- concussion, head injury;
- exacerbation of a peptic ulcer or an attack of pancreatitis
- intoxication;
- overdose of cardiac drugs (Corvalol, motherwort tincture, valocardine);
- taking antispasmodics and anesthetics, large doses of antibiotics.
Pressure drops with any blood loss - due to injury, severe nosebleeds or hemorrhoids. In completely healthy people, blood pressure values sharply decrease after procedures that dilate blood vessels - hot baths, steam baths, saunas, wraps, swimming in thermal springs. In childhood and adolescence, low blood pressure is associated with disorders of the autonomic nervous system due to accelerated growth.
Persistent hypotension can be caused by various diseases:
- chronic heart failure - when the heart becomes inflamed as a result of endo- or myocarditis (occurs after tonsillitis, flu), it pumps blood worse;
- cardiac arrhythmias and blockades caused by disruptions in the nervous regulation of the heart;
- pre-infarction condition;
- chronic adrenal insufficiency;
- diabetes;
- hypothyroidism;
- renal failure;
- neurocirculatory vascular dystonia;
- different types of depression
For chronic hypotension, accompanied by dizziness, weakness, nausea, you should consult a therapist. If you are concerned about frequent symptoms of low blood pressure, an in-depth examination is recommended: ultrasound of the heart and blood vessels, cardiography, FGDS. You can get a referral to a neurologist, cardiologist, endocrinologist, or gastroenterologist from your therapist.
Warrior Pose
Helps make the muscles of the lower body elastic. The work involves the legs, abs and back.
Improves the functioning of the heart and blood vessels. Performance:
- Lunge forward, your knee should not go beyond your foot.
- Extend your arms to the sides.
- Slowly turn your body to the side, looking forward. The pelvis is fixed.
In a simpler version, you can keep your hands on your waist. If it is difficult to turn the body completely, do it partially. The depth of the lunge is adjusted individually.
"Downward Facing Dog"
A well-known asana, the implementation of which will help improve blood flow in the pelvic area. Strengthens the joints of the arms, muscles of the core, legs and shoulder girdle.
Relieves pain in the lower back, neck, improves sleep quality:
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- You should start the exercise from the plank position.
- Gradually move your pelvis back and up.
- A triangle should form between the body and the floor.
If you bend your legs, the execution will be easier. You can also place your hands on a support, such as a chair.
What is hypotension
A condition in which the pressure is below 90/60 units is called hypotension. If it does not impair the quality of life, then most likely it is a congenital feature. However, in most hypotension is combined with unpleasant symptoms:
- one feels apathy, weakness and fatigue even after a deep, long sleep;
- concentration decreases;
- headache (usually pulsating in the temporal region);
- nausea sets in;
- it gets dark in the eyes, you feel dizzy;
- chills, sweats, especially sweaty palms and feet;
- thermoregulation is disrupted - the temperature drops to 35.5 - 36 oC;
- sometimes there is shortness of breath on exertion or a feeling of incomplete inspiration.
A complex of such phenomena, caused by poor blood supply to tissues, makes it difficult to concentrate, do work, and even just move around. Hypotension in elderly people suffering from atherosclerosis can provoke ischemic stroke and accelerate the development of angina pectoris.
Important! If, with a sharp drop in pressure, there is rapid shallow breathing, a rapid weak pulse, pallor, cold clammy skin, and confusion, you should call emergency help. The listed symptoms indicate acute hypotension, characteristic of a state of shock (collapse), often leading to cerebral hypoxia and death.
"Release of the Wind"
It’s quite a fascinating name, and the benefits of doing it are enormous. The pose normalizes blood circulation in the legs.
The asana helps relieve pain in the lumbar region. Stimulates the functioning of the intestines and liver.
- Starting position: lying on your back.
- The lower back is tightly pressed.
- Bend your legs, pull your knees towards your chest.
- Wrap your arms around your shins, press your head to your knees (as far as possible).
If it’s hard to raise your head, you don’t have to do this. The main thing is to avoid discomfort.
Throwing your legs over your head
Burpee
Effect : development of general endurance. The work includes the legs, abs, body, and arms. Performed in six stages.
Technique:
· starting position - standing
crouching emphasis
· jumping with two legs while lying down
Lie down completely on the floor and do push-ups
Pull your legs to your chest, once again in a crouched position
· jump up, clapping your hands above your head while jumping
· perform 10 times
At the initial stage, you need to achieve correct execution, then gradually increase the pace during the exercise.
4. Press
Effect : strengthening the abdominal muscles.
Technique:
· starting position - lying on your back, legs straight, arms behind your head or arms straight along the body
· the child stretches his arms first, creating inertia, then his head and shoulders rise, twisting is done gradually, with his hands reaching his toes - so that at this moment of stretching he can rest
Smoothly lower back
· you cannot fall sharply backwards with your straight body and rise sharply forward
· for ease of execution, you can hold the child’s feet or hook the socks to the base of the sofa so that the feet do not come off the floor when lifting
· perform 10–15 times
boat
Effect: the muscles of the lumbar region are strengthened.
Technique:
· starting position - lying on your stomach, arms straight along the floor, feet together
· at the same time the child raises both arms and both legs, creating tension in the lower back
There is no need to freeze in this position
· perform 20 times
Throwing your legs over your head
Effect: the lower abs are strengthened, the lumbar region is stretched.
Technique:
· starting position - lying on your back
Gradually raise your legs and throw them over the line of your head
· focus on the shoulders, not on the neck and head
· perform 10–15 times
We wish you good luck! The exercises were performed by: Alexey Khvaschinsky. Home trainer-mother Natalya Khvaschinskaya
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What about your child?
While you are at home, you can prepare to pass the GTO standards (All-Russian Physical Culture and Sports Complex “Ready for Labor and Defense”)
We bring to your attention a number of exercises included in the standards:
1. The standing long jump is performed in a sector for horizontal jumps, equipped according to the general rules established for this type of technical event.
Execution: The participant takes the starting position (IP) - feet shoulder-width apart, feet parallel, toes in front of the take-off line. A simultaneous push of both legs is used to jump forward. Waving your arms is allowed. The measurement is made along a perpendicular straight line, from the point of repulsion to the nearest mark left by any part of the participant’s body. The participant is given three attempts. The best result counts.
Errors:
- stepping beyond the take-off line or touching it.
— performing a push-off from a preliminary jump.
- pushing off with legs in different ways.
Right angle lying
The purpose of the exercise is to eliminate fatigue and pain in the legs. Blood flow improves, not only in the legs, but also in the pelvic area.
It's very easy to do:
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- From a supine position, place your leg on a support.
- There should be no arch in the lower back.
- The hips are positioned at right angles to the floor.
To make it easier, you can move your pelvis slightly away from the chair. Place a folded blanket under your buttocks.
Balance pose
Improving the health of the musculoskeletal system is especially important in old age.
This pose also helps older people strengthen their lower back and develop concentration. Should be done slowly:
- Starting position: standing on all fours.
- Raise your left arm and right leg to the same line with your body, stop.
- Repeat on the other side.
To make it easier, you can first raise your arm, then your leg. You should not arch your lower back too much. Keep your head straight.
A little wisdom wouldn't hurt
Age is not a hindrance to studies. Moreover, the name of this asana sounds like “sage pose.”
It is important that it eliminates lower back pain and opens the shoulders. Normalizes the functioning of internal organs. Do it slowly:
- From a sitting position, bend your left leg.
- Lean on your knee with your right hand.
- Gradually turn your body to the left, placing your hand on the floor.
- Repeat on the other side.
Flexibility develops very gradually. If it is not enough yet, do not turn the body too much.
Classical yoga primarily teaches the ability to get in touch with your own body. You need to be able to tense and relax different muscle groups. The most important thing is to stop if you experience the slightest discomfort or pain. Perhaps this asana is simply not suitable for you. It's not scary, an experienced coach will choose another one. In any case, there will be results from the classes.
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Sundial
If you have completed all the previous Alans, we move on to a new level of difficulty. Sit on the floor with your legs bent in front of you. Raise your left leg and push it with your left hand as far back as possible behind you until you can eventually place it on your left shoulder. When the discomfort becomes less, grab your left leg with your right hand, which was previously the support, and continue to push back. Now the support is the left hand.
Continue to perform asanas regularly until you can straighten your legs, arms and back. Don't forget to switch legs!
