Particularly popular among yoga lovers is the “Birch” exercise or asana.
“Birch” is also called “candle”. This is an inverted pose or a “full body pose.” Represents the following: makes a regular stand up. The emphasis is on the shoulders and cervical region. Legs up.
Blood flow improves. The load on the lower limbs is reduced, and the general condition improves.
Positive action mechanism
Due to the fact that almost all muscles are involved when performing the technique, maximum functionality of the exercise is achieved. In this case, under the force of gravity, according to the laws of physics, blood flows from the lower extremities, from the pelvis.
Conversely, blood flow and blood supply to the head increases. For women, the exercise is generally indispensable, as it helps relieve stress on the legs.
Opinions of doctors and patients
Patients and doctors definitely respond well to the “Birch” exercise. Judging by the opinions of users, it improves immunity and helps get rid of many diseases. Moreover, it can be performed anywhere. Doctors recommend using it to combat diseases of the spine, as well as in the presence of gynecological problems.
Good reviews about the position are praised by women who watch their weight. According to them, “Berezka” speeds up metabolism, helping to lose excess weight. In addition, this exercise strengthens all muscles, especially the waist and abdomen.
The only disadvantage is that getting up “Berezka” is too difficult at first, and this position cannot be maintained for a long time. But with constant practice, performing the asana becomes increasingly easier.
Small changes for the better will become noticeable after 1-2 weeks of regular exercise. But to see the full effect of “Berezka”, you need to train for about a year.
Moreover, this exercise must be performed every day for 8 minutes. Then the classes will bring maximum benefit to women.
Article design: Svetlana Ovsyanikova
Effects achieved by "Beryozka"
In the absence of harmful effects, the amount and benefits of exercise are undeniable. These include:
- Positive effect on muscle tone - all muscle groups receive training.
- Positive effect on the appearance and health of the skin.
- Improving sexual function by improving blood flow in the pelvic organs. Stagnation is eliminated. This is especially important for people leading a passive lifestyle, for those who work in an office.
- Spasms in the cervical region are relieved, headaches and neck pain associated with osteochondrosis and circulatory disorders in the brain are relieved. Vascular spasms are relieved.
Harm can only be caused by incorrect execution technique. The exercise is not difficult, but it is better to consult with an instructor.
As you can see, the birch tree exercise can bring benefits and harm, but harm only if the technique is performed incorrectly.
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Important Additions
For maximum effect (on all fronts) you should do “Berezka” every day, preferably in the morning. Start with 1 minute, increase your active time gradually. Real “pros” are able to stand on their shoulder blades for as long as half an hour, and that’s not even the limit! But even a few minutes at first will be quite enough. Choose the duration without fanaticism.
Remember that the effect depends not only on the duration of the execution, but also on how correct your technique is. After all, prolonged incorrect execution will only aggravate your problems with the body and organism.
Listen to your personal feelings and avoid severe discomfort; breathe deeply and smoothly.
By the way, one of my friends mastered the birch tree exercise not so long ago. And he does it perfectly, thanks to his life hack. At the beginning of training, she asked her daughter to photograph the pose. And then I analyzed my pros and cons, compared the photo with the reference one (from the coach) and corrected my mistakes. Try this technique too.
Contraindications for performing “Birch”
There are not many contraindications, but they do exist. Among them:
- Presence of hypertension. In principle, if you have high blood pressure of unknown origin, you should not perform the exercise;
- Heart diseases;
- Atherosclerosis with clear clinical signs;
- History of cervical spine injuries;
- The presence of severe pain in the cervical region, headaches, pain in the spine;
- Hyperfunction of the thyroid gland;
- Menstruation and pregnancy;
- Epilepsy.
- Inflammatory diseases of the ears and nasal and frontal sinuses;
- Eye diseases of vascular origin, glaucoma.
Useful tips for patients
It is better to perform the “Birch” exercise in the morning and on an empty stomach. If this is not possible, then you should reschedule the lesson for the evening, 2 hours before going to bed. But in this case, the last meal should be taken 3 hours before the start of the workout.
You shouldn’t immediately move on to “Berezka” during class. Women should perform the exercise at the very end, when the muscles are well warmed up. If the workout consists of this one pose, then you must do a warm-up before it. Otherwise, it will do more harm than good. All movements must be carried out smoothly, without jerking or strong tension.
When standing, pay attention to your elbows. They should be as close to each other as possible. And the shoulders should be pulled further away from the ears. While performing the asana, you need to keep your feet together.
If you feel discomfort in the head and neck, there is a cough or there is pressure in the throat, it means that the exercise is not being performed correctly , and the entire body weight is not transferred to the shoulders.
To avoid this situation, beginners are advised to use a blanket. It should be folded in four and then placed under you so that during the pose the shoulder blades are located on the edge of the material and the head lies on the floor. If one blanket is not enough, then you need to add one or two more.
The time it takes to perform “Berezka” depends on your physical fitness. But for beginners, it is recommended to hold the pose for 30 seconds at first. And then you need to gradually increase the duration of the workout, for example, adding 2 seconds a day.
If there is the slightest pain in the lower back or neck, you need to immediately get out of the pose, but this must be done smoothly.
Techniques for performing “Birch”
There are essentially two techniques for performing this exercise:
- Classic version;
- Lightweight (using support on the wall);
- Option with a chair.
Variations
1) Assume the final position, exhale and lower one leg towards your head until it is parallel to the floor. The second leg remains vertical. Hold this position for a few seconds, then inhale and return your leg to the vertical position. Repeat with the other leg.
Sometimes the leg is lowered to the floor, both along the body and from the side. This option is called Eka Pada Sarvangasana.
2) At the final pose, inhale and bend your straight legs from your hips towards your head until they are parallel to the floor. Hold the position for a few seconds. Inhale and lift your legs to a vertical position.
3) At the final pose, inhale and bend your right knee. Place your right foot on your left knee. Exhale, bend your legs forward, holding this position, so that your right knee is on your forehead. The left leg is straight and parallel to the floor. Hold this position and hold your breath after inhaling. As you exhale, return to the final pose of Sarvangasana. Repeat with the other leg.
These variations can be done immediately after the final pose (that is, while still in it).
Execution of the classic version
You need to lay a blanket on the floor, before folding it in four. Lie down on the blanket. The blanket should end at the shoulder blades. Next we proceed point by point:
- The feet should touch each other.
- Tighten your knees, extend your arms along your body.
- As you exhale, we begin to lift our legs. We finish when the legs have reached a perpendicular position to the body. Toes should be pointing up. Maintain even breathing.
- Again, as we exhale, we raise our legs even higher, helping to support the pelvis with our hands. The torso should already be perpendicular to the floor. To do this, you need to pull your waist, back and buttocks inward.
- We hold our position.
- During normal breathing, first slowly lower the torso, then the legs.
What muscles are involved?
This pose uses almost all the muscles of the body, combining dynamic and static loads.
At the peak point the following are involved:
- Deltoid (posterior bundle).
- Lat.
- Spinal erectors.
- Gluteal.
- Rectus and oblique abdominal muscles.
- Quadriceps.
- Posterior thigh muscle group.
- Gastrocnemius and soleus.
Between the initial and final position (leg raising phase), additional load falls on the abs.
Photo tips on how to do the birch exercise correctly
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Feedback on effectiveness
Yana, 35 years old, Moscow
“I started practicing the candle after watching a video about the benefits of yoga at home, and later in the gym. At first it was difficult to keep the legs in the correct position. I learned how to do it against the wall, after which I switched to the classic version. I feel how my back has been relieved and my mood has improved! I recommend it to everyone.”
Evgeniy, 27 years old, Volgograd
“The exercise is top class! In the morning, before breakfast and work, that's it. I don’t do any gymnastics without it. I feel great. The constant headaches have subsided - they don’t show up even at the end of a busy day at the office!”
Conclusion
“Berezka” has been famous since ancient times for its versatility and extensive healing effect on the entire body. If you follow the technique, the mastery of which you can support by watching a training video for greater clarity, you can bring the body into a healthy tone, relieve constant tension, improve blood supply to the brain, as well as other organs and systems at the same time.
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Why can't you conceive a child?
Why can't I get pregnant? Perhaps the problem is that your reproductive system has failed somewhere. Maybe it's due to inflammatory processes in the genitourinary system or a problem with hormonal imbalance.
Irregular menstruation, stress, poor environment, long-term antibiotic therapy, poor diet, etc. – There can be many reasons for the absence of pregnancy during regular sexual activity. As a rule, they can be easily identified by a thorough medical examination.
Keep in mind that more than a third of married couples do not have children because of the “female” factor. A man should also undergo examination, because the problem of male infertility often occurs.
By the way, at family planning centers men are checked first. After all, male infertility (inability to have children) is much easier to identify than female infertility - usually a spermogram is sufficient.
But what to do if all the tests are normal, periods come exactly on time, ovulation is regular, and both partners are generally healthy? Or maybe it’s time to add elements of simple acrobatics to intimacy?
What is the benefit for the weaker sex from using the “birch tree” exercise?
In fact, for women this exercise is considered irreplaceable, since regular use will help to carry out high-quality prevention of gynecological diseases. It will relieve pain during the onset of menstrual periods.
It will have a therapeutic effect in case of suffering from varicose veins, swelling of the legs, strengthen the immune system, protect against anemia and chronic fatigue, improve vision and give a charge of vigor for a new day.
Did you know: That the birch tree is considered the main exercise for rhythmic and artistic gymnasts. This is due to the fact that it helps develop the skill of holding the body in one position - this is highly valued in competitions and increases the assessment of athletes’ performance.
However, the weaker sex will be able to feel the impact of this exercise through other important effects:
- It helps strengthen the muscles of the back, hips, legs, and abs;
- Leads to a reduction in the deposition of excess salts in various areas of the body;
- Allows you to strengthen the spine;
- Creates an attractive posture in a short time of use;
- Helps fight excess subcutaneous fat, having a subtle effect on cellulite deposits.
Due to it, blood circulation throughout the body is noticeably improved and this leads to optimal saturation of the blood with inhaled oxygen, which rejuvenates tissues and noticeably smoothes wrinkles. And the skin acquires a smooth and elastic surface.
In addition, the load on the legs is removed, which is useful for women working as salespeople, pharmacists and other professions that require them to stand on their two limbs for a long time. With its help, the spine is relaxed.
In kindergartens and schools, with its help, they lay the foundation for the health of girls who are about to become mothers. Based on this asana, their reproductive system is noticeably strengthened and this will make it easier to bear children.
Now you have received the basic information regarding this exercise and understand how to use its capabilities in your physical exercises.
Can posture influence the gender of the unborn child or contribute to multiple pregnancies?
A person's gender is determined at the moment of conception. The egg always contains an X chromosome, and the sperm is endowed with an X or Y chromosome. If the egg is fertilized by a Y carrier, the couple will have a boy, and if two Xs are combined, a girl will be born.
The probability of having a boy or a girl is 1:1
Based on the genetic pattern of sex inheritance, it is impossible to predict the birth of a boy or girl through natural fertilization. The influence of posture in this case is unlikely. Although no one prevents couples from using the following tips:
- positions that ensure deep penetration of the penis contribute to the conception of a boy;
- For the appearance of a girl, you can use positions in which ejaculation occurs as far as possible from the cervix.
The assumptions are based on the fact that Y sperm are more mobile than X chromosome carriers, but are less resistant to aggressive factors. The more complex the path of seminal fluid, the higher the likelihood of conceiving a girl, and simplifying the movement increases the chances of having a boy. The main thing to remember is that this theory may not justify itself and rejoice at any result.
