Yoga challenge – poses for two, three, 1, 2, 3, for beginners, children, contraindications

Lower back pain sends people to the hospital more often than any other illness. When a person is faced with such an illness, he has to limit himself in almost everything and end up staying in bed for a long time. Unfortunately, there is no single approach to treating back pain. This is a difficult situation for doctors, because such sensations are always caused by different reasons.

Low back pain is often the result of a number of factors related to a person's lifestyle. Special exercises for back and lower back pain can help you get rid of discomfort easily. They can be aimed at improving the functioning of the cardiovascular system or stretching muscles - in any case, they will relieve pain and reduce the risk of new back discomfort.

Exercises for back and lower back pain

Possible harm

Like any sport, yoga has its contraindications. Before starting classes, you should consider all the pros and cons so as not to harm your health:

doing yoga with three people can worsen your health if you have chronic diseases: cardiovascular system, internal organs, blood, musculoskeletal system;
this sport is contraindicated for people with cancer;
pregnancy, starting from the second trimester, is also a reason to abandon contact yoga;
the postoperative period is not the best time for sports;
Do not forget that yoga for three is a type of acrobatic yoga that includes various gymnastic exercises. Careless or incorrect execution can result in injuries, sprains and bruises for participants.

Important! Before starting to practice yoga for three, each participant should independently work on stretching, bending and preparing the muscles of the whole body so as not to harm their health and the health of their partners.

Should I study with my child?

It is from early childhood that we instill in our children the right habits that will remain with them for life. Let sports become the norm for your child. And what kind of sport he will choose himself.

You can also find asanas, pictures and recommendations for doing yoga with children in the books “Playing Yoga” and “Playing Yoga in the Evening.” Another book in the series will be released soon - “Playing Yoga in the Morning.”

Children's yoga for beginners, exercises in pictures Eight-year-old children can begin to become familiar with the concept of “meditation” and begin to master various breathing techniques. At this point, the number of workouts can be increased to three per week, and the training time to two hours. Before the age of 14, it is not recommended to master the so-called deep bends, since the child’s spine is not yet fully formed. But in general, by this age, children can already practice independently, without the help of adults, and even learn to perform complex asanas.

Benefits of yoga for three

Let's look at the benefits of this activity to understand why so many people have been involved in this sport for a long time:

contact yoga brings together and strengthens relationships between people, instills confidence in each other and promotes the development of trust in a partner;
lifts your spirits and fills you with new strength;
helps you better know your body and control it;
prevents the production of stress hormones;
gives a noble appearance to your posture and prevents spinal curvature;
helps burn excess fat and helps you lose weight;
develops flexibility and elasticity of all muscles;
increases immunity and keeps it in good shape;
strengthens the cardiovascular system.

Benefits of yoga for three

It's the perfect way to relax, but with a touch of fantasy. Exercises are not only spectacular, but also effective:

Regulate the action of the digestive system.
Stabilizes the functioning of the cardiovascular system.
Help stretch muscles, especially the spine.
They are an ideal choice for the whole family as a way to strengthen bonds and really good fun.

Less obvious are the benefits of such yoga for better understanding your body. Each lesson shows practitioners their limitations and capabilities, teaches them, and physical contact with other people overcomes shyness. Yoga Challenge for three helps to achieve internal integration with oneself. Yoga for Three creates a positive, calm form of meditation for three people. As you gain the ability to control your ordinary mind through meditation, you will find that your life changes accordingly.

Emerging life situations and conditions lose their severity and do not bother you as much, do not cause suffering and do not create confusion in your thoughts. Problems arise because the ordinary mind that creates them becomes less active, less crazy.

https://youtube.com/watch?v=r_bW2EYki7A

How to start a yoga practice for three

The main thing in it is to stretch the body. Performing asanas in the air requires a lot of dexterity and flexibility, but as instructors and mentors say, this practice is for everyone and the appropriate skills will come with time. For beginners whose body is not very trained, classes begin from easier positions.

Small people who are not endowed with strength often play only the role of a “flyer” in yoga for three. But nothing could be further from the truth than this state of affairs. After all, being a “base” does not mean having physical strength, here the main role is played by the muscles, equally both the one lifting and the lifting one.

Mutual trust and coordinated work are important here

Before you start doing the exercises, you need to know:

How to build basic asanas.
How to gain trust in cooperation with partners.
How to relax in the air thanks to therapeutic positions.

Problems for practitioners may include excessive body weight and joint problems. Although, in addition to lifting, the exercises are based and designed for muscle tone, they place significant stress on the knees or wrists. Often the person acting as the “base” can get injured, but everything will depend on the partners and on the fitness of the “flying” muscles.

Easy poses for beginners

Yoga for two has one interesting feature: here you need to feel your partner’s energy and direct yours towards him. All asanas are simplified since both partners support each other during execution, but the spiritual component is often difficult to understand. Thus, paired yoga for beginners requires the qualified help of an outsider who can explain, correct and guide you in the correct execution of all asanas, so it is best to practice with an instructor.

Note! Despite the fact that couples yoga harmonizes relationships, your loved one should not be the object of close attention during classes. It is necessary to learn to perceive your beloved during training as a separate bundle of energy, but not a person or a loved one

You can try to master simple poses on your own. They are easy to repeat and the risk of injury is minimized. In addition, these positions do not require special physical training:

"Inverted Triangle" This asana is performed standing. Partners should stand facing each other at arm's length, legs bent at the knees, relaxed and wide apart. Stretch your arms up and stay in this pose for 1-2 minutes. Then spread your arms wider and turn your body so that you can reach your toes with one hand. At this time, the second hand reaches behind the head. The partner stands in the same position, pressing his back to the back of the second tandem participant. This asana can serve to exchange energy with a partner if you hold hands.
Downward-facing dog for two. One person spreads his legs wide, raises his arms and places them on the floor. There is no need to bend the lower limbs at the knees. The second participant places his hands approximately 40 cm from his hands on the floor, then places his feet on the pelvic area of the person standing in the asana and repeats it, leaning on his partner’s back.
"Boat" for two. Both partners sit on the floor facing each other, legs spread wide and feet pressed together. Then you should bring your legs together, without lifting them from your partner’s feet, and raise them to chest level, while simultaneously spreading your arms and connecting them with the palms of the second person.

What is a yoga challenge

In addition, there are also sponsors - representatives of various companies and products who reward the best performer with pleasant gifts. This concept came to us from Western countries, but now social network users around the world have become imbued with this idea.

Did you know? The most common challenge of modern society is even listed on Wikipedia. It is called the “Ice Bucket Challenge” and involves dousing with ice water. Many famous people and stars of domestic and foreign pop music took part in it with pleasure.

Yoga challenge for three is a great opportunity for families to express themselves, because both children and not very experienced yogis can take part in it. Most often, standard asanas of low and medium difficulty levels are used for such relay races. There are also special exercises designed for children:

"Butterfly";
"Elephant";
"Flamingo";
"Snake";
"Turtle" and others.

Video: yoga for children

Children enjoy participating in such exercises with their parents. For them, this is a game, and for adults, this is a unique opportunity to instill in their children a love for sports and to have fun and useful time with the whole family.

Find out about children's health yoga.

Yoga is a great way to keep your body in shape, your thoughts in the right direction, and your family in harmony and cohesion. You will probably enjoy practicing this sport with your family or friends, once you start - go to your first lesson at a club or take part in a yoga challenge.

Do men go to yoga?

Contrary to traditional scriptures, modern society shows the opposite trend.
Yoga groups are mostly filled with women, advertising posters and videos focus on the fair half. A yoga group is already considered energetically balanced if it is approximately 70% girls and 30% boys. The main reason for this trend is the ingrained idea among men that yoga is only about stretching or meditation. Men want to create beautiful, sculpted muscles and look more powerful and, accordingly, choose other sports.

The world is developing. New directions are emerging that are intended for both women and men. For example, strength training areas such as power yoga and Ashtanga Vinyasa yoga are in great demand among men and even women.

A yoga teacher teaches more than just stretching. There are many balance and strength asanas that develop stamina, form fortitude, awakening the true masculine principle.

Classification of shatkarmas

There are six basic cleansing techniques that are commonly performed when practicing yoga. These include those aimed at improving the functioning of internal organs, vision and breathing.

Shatkarmas are divided into the following:

dhauti—cleansing the digestive organs;
basti - colon lavage;
netti - for the nose and larynx;
nauli - strengthening the functioning of internal organs with the help of special massage;
kapalabhati - aimed at improving the functioning of the brain, correcting its structures;
trataka - improves vision and develops nerve endings.

Each shatkarma, in turn, has subdivisions or varieties. A person can choose the most suitable ones for himself, but it is better to practice each of them regularly.

Trataka

This technique is aimed primarily at clearing vision. You should concentrate as carefully as possible on the optic nerves while working on practice. There are divisions of this technique: internal cleaning and external. But they are important as a whole. The purpose of tratak is to prepare for subsequent meditations and improve vision.

Contraindications to its implementation are retinal detachment, severe visual impairment and frequent fainting or dizziness.

Neti

This shatkarma is aimed at cleansing the nasal passages. It is used for frequent colds, tonsillitis, and sinusitis. In addition, it reduces the accumulation of mucus in the nasopharynx, due to which a person’s local immunity increases.

Contraindications are serious diseases of the nasal tract and exacerbation of chronic diseases.

Kapalbhati

One of the most popular cleansing practices. She is directed to work with the respiratory tract. With its help you can eliminate diseases of the respiratory system and nasopharynx. This technique has a powerful effect on the brain and activates its work.

Contraindications include menstruation, pregnancy, hernia, acute illness, peptic ulcer and high body temperature.

Dhauti

Shatkarma dhauti is performed for different purposes. Basically, its main purpose is to cleanse the intestines, stomach, and also massage the internal organs using special equipment.

Contraindications are pregnancy, inflammatory diseases of internal organs, gallstones, and bleeding.

The most widely used shatkarma. It has many different variations.

Nauli

It is used to improve the functioning of internal organs, as well as to get rid of toxins and waste. Effective for overweight people and those who suffer from digestive disorders.

Contraindications are blood pressure disorders, hernias, peptic ulcers and exacerbation of chronic diseases.

Basti

Shatkarma basti is used to cleanse the rectum and intestines in general. It is performed with water using an enema inserted into the anus. Shatkarma is not available to every person and not everyone is ready to perform it regularly. It is effective for disorders of the internal organs, as well as for pain in the rectum.

Contraindications include cancer, rectal disease, and pregnancy.

The benefits of yoga for the musculoskeletal system

Unlike physical therapy, yoga is not only aimed at improving physical well-being . Here we are also talking about achieving inner harmony, peace and relaxation of the mind. Much attention is paid to breathing during exercise.

Yoga is aimed at improving not only physical, but also mental well-being

It must be stable and deep to completely saturate the muscles with the oxygen they need. It is worth remembering that sudden movements are undesirable here - all practices are performed slowly so as not to cause harm. Muscle stretching occurs smoothly, evenly and without pain.

Back pain occurs when the spine is in an incorrect position for a long time . This may be due to sedentary work without a properly equipped workplace, heavy lifting, or prolonged hypothermia of the body.

The smart human body has the main goal of preventing deterioration of well-being in time, therefore, when the vertebrae move out of their position, are slightly displaced or this happens to the intervertebral discs, the back muscles contract, fixing the location of the problem in order to prevent further development of the displacement. This way, tense muscles protect the spinal cord and nerve endings running through the spine from damage.

Relaxing them is possible by massaging, but this action will not eliminate the cause of the problem , which lies much deeper. Most often it is associated with osteochondrosis - ossification of the interarticular discs. In this case, the discs themselves remain in place, but their sharp edges can injure nearby nerve endings and muscle tissue. This is why osteochondrosis is so dangerous.

Any back pain should be treated carefully, as it occurs due to problems in the spine . Considering that it is responsible for the correct distribution of the body's load during movement, and that many nerve endings pass through it, it is unreasonable to perceive such conditions, which regularly appear, as normal.

In addition, the functioning of the internal organs depends on the correct position and functioning of the spine . Yoga can help the spine take the correct position, evenly distribute the load while walking and doing work, while it also helps to strengthen all adjacent muscles, both deep and superficial.

Exercises

All exercises and asanas for three people differ in difficulty level. There are those that only experienced, well-trained yogis can do, and there are those that are suitable for beginners.

For beginners

The list of asanas for inexperienced athletes includes the following positions:

“Lotus on stilts” (Lotus Pile);
"Double Throne";
"Pyramid with a top" (Pike Pyramid);
"The Anchor" (The Archer);
“The High Spoon”;
"Swing" (Teeter Totter);
“Double Couch”.[img

Complex asanas

The most popular complex designs for three people are the following:

Levered Hand to Hand Trio. This is a complex stand where two people, using their abdominal muscles, rest their hips against each other, creating support for the third, who performs a handstand, leaning on the palms of one of the bases;
Double-Base Hand to Hand. To perform this exercise, two people must create a base for a third person by resting on each other's palms and feet. The flyer can take any, the most incredible and spectacular pose.

Did you know? The concept of “yoga” first appears in the literature of the first Indian civilization. From time immemorial, this word has meant “harmony,” “unity,” and “peace.”

What is this?

A yoga challenge is not a separate branch of yoga, but is a fun way to master asanas yourself or means that such training serves as a kind of challenge to yourself. Children, both girls and boys, can practice this yoga from the age of 3-5. The goals of the challenge in childhood are:

strengthening relationships between children and parents;
regular physical activity;
developing interest in physical activity;
pleasant time with children.

One of the options for starting a yoga challenge is to subscribe to one of the organizers on social networks. This way you will receive a task for the day, complete it and send photo or video confirmation. For those who are already familiar with asanas, the second option is also suitable - print out images of the poses, and then choose one of the asanas at random every day.

How to start a yoga practice for three

Mutual trust and coordinated work are important here

Before you start doing the exercises, you need to know:

How to build basic asanas.
How to gain trust in cooperation with partners.
How to relax in the air thanks to therapeutic positions.

How many participants can there be?

Types of yoga challenges are identical to the areas of yogic practices:

solo yoga;
steam yoga;
yoga for three.

Now, in addition to the classical directions, yoga for children has appeared, which can also be paired or solo. There are separate yoga challenges for children.

When choosing one type or another, it is important to take into account the level of trust of partners, practice experience and physical fitness.

Effectiveness for weight loss

Yoga is quite enough as an exercise for losing weight, although it burns quite a few calories. Physical training strengthens muscles, but you will have to directly lose weight by revising your diet. The yoga party is very conducive to this. It’s difficult to go to a bar and eat a burger with beer if all your friends go to an eco-café and eat kitchari and salad.

In general, there is nothing wrong with losing weight with yoga; on the contrary, it motivates many people to change their diet and take a more conscious approach to their diet. But of course, if you really want to lose weight and do it faster, it’s better to add cardio exercise, moderate strength training, and eat a balanced diet, and not “plant-based foods at all costs.”

fizkes - stock.adobe.com

Exercises

All exercises and asanas for three people differ in difficulty level. There are those that only experienced, well-trained yogis can do, and there are those that are suitable for beginners.

For beginners

The list of asanas for inexperienced athletes includes the following positions:

“Lotus on stilts” (Lotus Pile);
"Double Throne";
"Pyramid with a top" (Pike Pyramid);
"The Anchor" (The Archer);
“The High Spoon”;
"Swing" (Teeter Totter);
“Double Couch”.[img

Complex asanas

The most popular complex designs for three people are the following:

Levered Hand to Hand Trio. This is a complex stand where two people, using their abdominal muscles, rest their hips against each other, creating support for the third, who performs a handstand, leaning on the palms of one of the bases;
Double-Base Hand to Hand. To perform this exercise, two people must create a base for a third person by resting on each other's palms and feet. The flyer can take any, the most incredible and spectacular pose.

Exercises for children

In this case, all tasks should be easy and safe, these include the following:

Double dog. One physically prepared child gets down on all fours. The second practitioner places his hands on the floor about thirty centimeters from the hands of the first child. After which he alternately moves his feet to the lower back of the first one.
Bridge. Children need to lie on their backs and bend their knees. In this case, the feet should be located as close to the pelvis as possible. Bend your arms and place them behind your shoulders. Gently lift the middle part of your torso, thus standing on a gymnastic bridge.

The principle of yogic direction

Each of the partners plays a pre-agreed role - base (base, or base, less often - lifter); (flyer, flyer, or flyer) and belayer (spotter). Most poses involve one base and two “flyers,” although there are also asanas for two bases and one flyer, and poses in which the “middle” partner is in the position of a flyer in relation to the main base and a support for the top athlete.

The base usually lies with its back on the surface and serves as a movable support for the flyers, providing its arms and legs as supports (L-base), or performs standing support.
Flyers perform dynamic and static (in pair yoga) or mostly static asanas (in yoga variants for three).
The belayer is located next to the group and helps to build a complex asana or provides safety for beginners. In a triple, the role of the spotter is not as important as in a pair; sometimes the most experienced athlete takes on his role.

One of the features of acroyoga is considered to be “anti-gravity therapy” - traction of the spine with the own weight of a person who is at the top and relaxingly performs asanas. There are specially designed training programs that focus not on acrobatics, but on therapeutic effects.

Recommendations for beginners

Yoga challenge for beginners has its own characteristics:

Perform asanas in a comfortable place and at an acceptable rhythm.
There are at least three breathing cycles in each position.
Take short breaks between asanas.
Control every movement. Be able to focus on the asana, letting go of obsessive thoughts.
Hear yourself, don’t overexert yourself. Classes should be fun.
Place a bottle of water nearby. When you feel tired, drink some fluid and you will soon have an influx of energy.

Sources:

https://womanadvice.ru/yoga-chellendzh-chto-eto-takoe-polza-i-vred-kak-prinyat-uchastie https://lifegid.com/bok/3252-yoga-na-troih-chelovek-uprazhneniya -i-pozy.html https://figuradoma.ru/joga/asany/joga-chellendzh-pozy-dlya-nachinayushchih-dlya-odnogo-cheloveka.html

About the benefits of couples yoga

Yoga, as a practice, in itself has undeniable benefits for a person’s physical and psychological health. Paired activities allow you to find a friend and associate with whom you can share this hobby. You can do couples yoga not only with your spouse. Often a tandem is built from two complete strangers. The main thing is that the partner has an interest in the activities.

The concept of “pair yoga” does not mean that you need to perform asanas exclusively with one person. Partners can change regularly. This makes it easier to master not only classic, but also difficult poses, which are inaccessible to many beginners practicing alone. Therefore, experienced masters recommend starting to master yoga in pairs or small groups.

The main advantages of this practice:

Timely correction of errors. The partner can notice and correct inaccuracies that the partner makes.
Strengthening the therapeutic effect of yoga. During pair training, you can allow yourself more intense bending and holding the pose for a long time, due to which a deep massage of the internal organs is carried out. This is possible thanks to the support of a partner.
Improved mood. Communication with positively minded people energizes you, increases your emotional tone, allows you to protect yourself from everyday problems, and makes it easier to survive stress.

During paired yoga classes, people often find friends with whom they then go through life.

The benefits of yoga for the back

The value of asanas for the body is as follows:

Exercise helps prevent back and neck diseases. It is always better to prevent problems than to deal with them later. It is worth starting to do yoga for preventive purposes, while illnesses have not yet made themselves felt.
Exercising is healing. It is impossible to restore cartilage and vertebrae, but you can work on strengthening the muscular frame that will reliably support the body.
Yoga classes can help you get rid of fatigue. Indian sages developed exercises that are useful not only for the body, for the muscles, but also for the nervous system, for the mind.
Regular exercise improves your posture. This is confirmed by practice. Positive effects are noted by people who started practicing yoga to get rid of health problems.
Exercises train endurance, since not all asanas are easy to perform.
Yoga helps to restore strength faster, normalizes metabolism, and improves sleep.
Exercises help improve stretching. This also has a positive effect on the spine.

Interesting fact! Yoga is addictive. Usually those who have attended several training sessions cannot stop. They discover a new philosophy through the practice they receive.

Basic poses

Basic acroyoga poses (L-base) are divided into difficulty levels: Intermediate, Hard, Really Hard and Expert. Some of them are performed with the help of a fourth participant - a spotter. Beginners will find photographs and video tutorials on learning yoga poses for three useful: the photo will give an idea of what “triple combinations” look like, and the video will help you understand which asanas became the basis for them and how to perform them correctly.

Basic exercises include:

Calatrava;
Lotus Pile (“Lotus on stilts”);
Double Throne (“Double Throne”);
Pike Pyramid (“Pyramid with a top”);
The Archer (“Anchor”);
High Spoon (“Spoon on an elevated platform”);
Teeter Totter (“Swing”);
Double Couch (“Double connection”);
complex poses with handstands and other strength exercises: Levered Hand to Hand Trio; Double-Base Hand to Hand.

The dynamic elements were not developed specifically for three performers, so group programs use Dance Lifts (“Dance Lifts”) of paired acroyoga. They resemble supported elements from figure skating or acrobatic dance. In the paired version, they are performed together, but in the process of triple interaction, yogis can change roles (flyer or base) and partners.

Organization and holding

Three groups of people are usually involved in the challenge process:

Sponsors are representatives of companies who advertise their products in order to increase demand and increase the attention of potential customers to their company or product.
The organizers (hosts) are experienced followers of spiritual practice. Develop tasks for participants.
Participants are people who perform assigned tasks.

The process of creating a yoga challenge, as a rule, has one structure. The organizer prepares the task and instructions for its implementation. The participant implements the idea, based on instructions and assignments, and posts the result captured in a photo or video on the Internet. Sponsors are responsible for rewarding the winning participant.

Also on YouTube, many content creators make yoga challenge videos as an entertainment video. This call can be a group call or a single call. The participant films a video of the performance of an asana selected from a photograph, then uploads it to the channel. This is a simpler challenge format, however, some physical training is required to participate.

Yoga positions for threesomes

You don't have to be a pro to do yoga poses with multiple people. Anxiety is often caused by uncertainty about the future. Practicing asanas with partners is a great way to quell anxiety, as you will always feel supported and friendly.

Meditative conscious breathing combined with certain positions can help even the most nervous people learn to relax just a little more.

Yoga with partners as a threesome really helps bring you back to the present and calm your mind.

Yoga for Three or Challenger combines elements of classical yoga with elements of dynamic acrobatics, sometimes with elements of healing Thai massage and the loving kindness of the healing arts. Does this sound exotic? These lines form the basis of a practice that cultivates trust in partners. It simply stretches your whole body, concentrates your strength, and practicing positions can become your new passion and at the same time a great opportunity to have fun with friends and strengthen your muscles.

This combination was first used in the 90s of the last century, when the first school of this type of education was opened in Barkelai (California, USA).

Yoga for back and lower back pain

Poor diet and lack of exercise increase the risk of back pain and before it is too late, we strongly recommend starting to follow a daily and nutritional regimen and, of course, regularly practice Yoga.

The muscles of the back and abdominals are the most important components of the muscular corset of the spine. When you practice Yoga poses that nourish and develop these muscles, back pain goes away.

Stretching is important at every stage of Yoga practice and especially for those who suffer from lower back pain. For example, when you stretch your hamstring muscles, it helps develop the muscles in your pelvic area, which ultimately reduces tension in your lower back. Additionally, stretching increases blood flow to the lower back and nourishes the muscles and tissues, which helps eliminate toxins and bring in nutrients.

Negative thoughts make you believe that your lower back pain is worse than it really is, which causes additional stress. Meditation can help overcome this and effectively solve not only problems associated with the lower back.

Possible harm

Like any sport, yoga has its contraindications. Before starting classes, you should consider all the pros and cons so as not to harm your health:

doing yoga with three people can worsen your health if you have chronic diseases: cardiovascular system, internal organs, blood, musculoskeletal system;
this sport is contraindicated for people with cancer;
pregnancy, starting from the second trimester, is also a reason to abandon contact yoga;
the postoperative period is not the best time for sports;
Do not forget that yoga for three is a type of acrobatic yoga that includes various gymnastic exercises. Careless or incorrect execution can result in injuries, sprains and bruises for participants.

What is needed for the lesson

Accessories for yoga practice are not needed by everyone and not always. The presence of accessories is required for regular yoga classes and is not suitable for all types of yoga. To conduct yoga classes you may need:

mat - a yoga mat made of PVC has a textured surface on both sides, provides good grip on the surface and allows you to safely perform asanas;
special clothing - a special sports uniform for yoga will be able to provide thermal comfort during classes and will not hamper movement. These could be capris, leggings, T-shirts, overalls;
props - objects for thoroughly working out muscles in asanas. They allow you to maintain a static position longer and without tension. These include bolsters (bolsters), support blocks (bricks), belts, supports for the back and legs, etc.;
covers are lightweight bags that will provide comfort for moving with yoga mats.

List of yoga asanas for two

In pair yoga, a partner is only a partner. This is not a person who means anything to you, an ordinary bundle of energy - female or male. Here are some popular exercises with their level of difficulty.

It is very difficult to do a headstand. “Airplane”, “Boat” - difficult. And they are simply performed: “Inverted Triangle”, “Double Downward-Facing Dog”, “Stretch”.

"Airplane"

One of the partners will be required to be in good physical shape. This pose is best performed after easier poses. Execution steps:

One of the partners lies down on the mat, raises their legs and arms perpendicular to the body (it is better to bend the knees).
The second partner should lie on top, leaning on his accomplice (to begin with, rest his foot on the floor).
Eye contact is established. We stay in this position for a long time, if possible.

"Inverted Triangle"

This is one of the simple poses. It is recommended for beginners.

We position ourselves at a distance of 0.3-0.6 meters from our partner.
We spread our legs wide.
We raise our arms 0.1 m.
We hold the pose for up to 60 seconds.
We spread our arms and turn our face to the right.
You need to stretch your upper body to the right side.
We reach the foot with our right hand, and pull our left hand upward.
We concentrate on our partner and maintain the position for as long as possible.

"Double Downward Facing Dog"

The most prepared partner should spread his legs wide.
The accomplice raises his hands.
The first partner needs to stretch forward, bend down, place his palms on the floor 1-1.2 meters from the feet.
The accomplice needs to place his palms 0.3-0.4 meters from his partner.
The 2nd partner needs to place his foot on the pelvis of the 1st partner’s back.
The 2nd participant must place two feet side by side. It is necessary to achieve the 2nd level of this pose.

"Boat"

We sit on the carpet opposite each other, touching our feet.
We straighten our back and tense our spine.
We raise our legs until the English letter “B” is formed with our body.
As far as it is convenient, we rest our feet.
You need to feel this position with tension in all muscles.
It’s better to hold hands for additional support.

"Headstand"

This pose is performed by experienced practitioners. Beginners should not do this asana.

Take a downward-facing dog stance. We place our heads 1.7-1.9 meters from the partner.
The body weight is transferred to the upper body, the head rests on the ground.
We place our elbows near the head, clasp it with our palms to create additional support.
We stand on our heads with straightened legs.
Either leg lowers, but parallel to the floor.
We rest this foot on the partner’s foot.

"Sipping"

The last pose in this type of yoga. This asana is performed so that the heart rhythm calms down and the muscles stretch.

We sit down next to each other with our feet touching.
We hold hands and reach out to our partner.
It's better to go slow.

"Cervicothoracic deflection"

One person kneels down, tries to lower his chin onto the mat, and pulls his hands forward, palms down.
The second partner stands behind the first and puts pressure on the shoulder blades so that the back goes as low as possible.

"Adho Mukha Svanasana"

One gets on all fours, places his palms shoulder-width apart, and places his hips hip-width apart.
He rests his palms on the surface and places his feet on his toes.
Then he lifts the pelvis up, while straightening the hind limbs.
The second one stands on the palms of the first one, puts his hands on his shoulder blades and moves his body closer to his hips.

"Upavishta Konasana"

One sits on the mat with a straight spine and spreads his legs as wide as possible.
Then he stretches his head up, while tilting his hip joints forward.
The second partner places his palms just above the sacrum of the first and tries to stretch his back.

"Pavanamuktasana"

One lies on his back, bending his legs at the knee joint and pulling his hips towards his stomach. The knees should be spread in different directions.
The second partner lowers himself onto the other's shins to create a plank. At the same time, he uses the muscles of his legs and arms and gradually leans harder.

"Supta Badha Konasana"

The first is in a lying position, with his legs bent at the knees and his feet connected.
The other sits up to face him and places his palms on his inner thighs.
After this, he pulls his hips, controlling the pressure.

"Sukhasana"

Two people sit with their backs to each other.
One raises his left hand, the other raises his right.
The first one removes his hand to the side, leaning towards the left.
The second one performs the same actions in the opposite direction.
Next, they do a twist: one moves the left hand to the left, opening the chest, the other does the same to the right.

Simple asanas

Simple poses recommended for paired yoga are characterized by the absence of the need for extensive experience and developed muscles. Although in any position there is a principle of responsibility for the partner, therefore attentiveness and trust in the partner are necessary.

Trikonasana

You need to stand one after the other, with both arms and legs spread wide. When the first leans to the right, he uses his right hand to push against his partner’s leg. Point your left hand upward, as well as your gaze.
The partner makes similar movements, but in the opposite direction. As a result, the bodies will create a double triangle.
You should remain in a static position for half a minute, then change the side of the inclination for each.
To get out of this position, you need to rest your hand on your partner’s leg or your own limb.

Navasana

You need to sit facing each other so that you can grab your partner’s wrists.
While holding your hands, begin to gradually raise your legs, connecting them with your feet to your partner.
Stretch your spine, straighten your lungs as much as possible. Look at your feet, keeping them flexed.
If you feel comfortable, maintain this asana for a couple of minutes, leaning on your partner. Then slowly lower your limbs.

Lie down on the floor, resting the tops of your heads with your partner. Move your hands to connect them with your partner's.
Slowly lift your straight legs off the mat until they reach a right angle with your body. Try not to arch your lower back so that all vertebrae feel touching the floor.
Try to achieve maximum relaxation by maintaining your balance for a couple of minutes. Then lower your legs, returning to the starting position. By clasping your hands, the load on the vertebrae is reduced.

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Paschimottanasana

Sitting facing your partner, bring your feet together. Perform a synchronized forward lean of your bodies until you can grab your partner’s wrists or the area above them, if the stretch allows this.
Using your grip, pull each other towards each other until you are as close as possible.
Fix the pose and stay in it for two breathing cycles. Then release your hands, slowly straightening your back.

Yoga poses are designed for two, not only simple, but also complex. These asanas include the following poses:

Adho mukha-svasana. Both partners lean their backs in a downward-facing dog position. Place your palms on the floor shoulder-width apart. Place your fingers parallel. Relax your shoulders and neck, look at your navel. One person should raise his left heel, the other – his right leg. They need to be connected. Lift the opposite legs up and bring them together with your knees straight. Externally, the positions of the bodies must be mirrored. Maintain the pose until your lungs have completed at least four breaths, then repeat the exercise in the opposite direction.
Dhanurasvana. In the exercise, one partner lies down or performs a plank with straightened arms and legs. His lower back should be closed, allowing his partner to sit securely on top. The second partner clasps his partner’s shins with his hands, alternately placing his legs on his shoulders. You will also get a lying support, although in the opposite direction. Maintain a static pose for four breathing cycles.
Dandasana. When performing the exercise, sit on the mat, bring your legs together and stretch them forward, pulling your toes towards you. Your partner should also sit opposite you, with his feet near his knees on the outside, with his hands on your shins or thighs. Then he offers his legs one by one to you for grabbing with the same hand. Keep your limbs straight. Open your chest by relaxing your shoulders. The pose should visually look like a square frame. Maintain a static position for four breaths.

Recommendations for performing exercises

In order for yoga for three to become a source of health and inspiration for you and bring only positive emotions, it is worth considering some recommendations for implementation:

When performing any asana with three people, it should be remembered that each participant performs an important function. There are two main roles when performing lifts: the so-called base, or base (from the English word “base”), and flying. The one performing the role of the base takes on the function of supporting the entire asana, while the flying ones are at the top of the structure, they balance, leaning on the base, taking a wide variety of and sometimes incredible poses. In the case when three people perform the asana, there can be one base and two flying ones, and vice versa.
Often the role of support is assigned to the strongest and most experienced person, since the stability of the structure largely depends on him, and the function of flying is performed by the lightest and slenderest participants.
Do not forget that when performing support, the support is on the bones, not on the muscles. The shoulder blades, shoulders, palms, hip joints, knees, feet should be involved, and not the stomach or hips.
For safety reasons, three people should build the asana with the help and under the supervision of a professional trainer. In addition to the fact that he will monitor the correct execution of the exercises, at first he will also serve as insurance and support, if any are needed.
In the gym, training is usually carried out on a soft mat, but if the exercise takes place in the fresh air, it is better to choose flat, stable, but soft ground to avoid bruises and injuries.
And the most important component of a successful asana is, of course, complete trust of the participants in each other. Nothing will work if the flyer is scared, constrained and clamped, and the base tries to support its partner with hands trembling from excitement. Do not forget that yoga, in addition to developing physical strength and flexibility in a person, is also a way of meditation - it instills peace and moral balance in the soul.

Important! You should not think that the role of a flyer can be easily performed by anyone, even the most inexperienced yogi. In order for the asana to be effective and no one gets injured, the upper participant in the structure must have perfect control of his body and constantly maintain balance.

Recommendations for Beginners

They are as follows:

Choose comfortable clothes: not too loose, but not too tight.
Buy a non-slip mat based on your height. You cannot exercise on a bare floor or on a fleecy carpet - your feet will slip. At best, you won’t be able to complete the exercise; at worst, you will get injured.
Bring a towel to class. You will need to use it as a bolster to perform some exercises.
Think about the best training time for you. Whether to study in the evening or in the morning - everything is individual here. There are no strict rules. Who likes what.
Ventilate the room before starting classes and do not place the mat in direct sunlight.
Do not eat for several hours before starting exercise. You can drink, but not a lot.
Don't do yoga unless 60 minutes have passed since you woke up. You shouldn't exercise before bed either.
During classes, concentrate only on them, do not be distracted by anything.
Perform asanas that strengthen the back muscles first, and those that relax the body last.
Start with a few exercises that seem easiest to you. Gradually expand the complex.
Maintain all poses until discomfort and pain appear. Only under this condition is the desired result achieved and treatment occurs.
If you feel severe discomfort, stop exercising.
Before training, do a short warm-up for your muscles and joints to avoid injury.
Perform the exercises smoothly and breathe the same way.
Allow up to half an hour for gymnastics.
Pause for a minute between asanas. At this time, it is recommended to engage in breathing practices.
After yoga, take a hot shower to relax.
Contact a trainer if you are a beginner. You can watch the video at home and repeat the asanas. But only in classes with a trainer you will receive feedback, tips, recommendations based on your level of training and characteristics. At the La Salute club in Moscow, professional instructors will be happy to help inexperienced yogis begin to master the practice.

As in medicine, one of the main principles is to do no harm. Monitor your condition while performing poses. Listen to your body in every session.

Breathing hatha yoga

Kapalaphati

Exhale actively through your nose and engage your diaphragm as much as possible. As you exhale, push your stomach out, and inhaling through your nose will happen on its own.

Kalaphati will help:

Clear the bronchi;
Fill your body with energy.

Contraindications: menstruation and high blood pressure.

Ujjay Breath

Ujjay breathing is a mediation technique. To do the breathing practice, assume the lotus position and tilt your head forward slightly. As you inhale, hold the throat lock so that you hear a “rustle in the throat”, similar to the letter “O”. As you exhale through your nose, do the same, only now you should hear the letter “A”.

Ujjay breathing will help:

Calm the mind;
Relieve stress.

Contraindications: low blood pressure and neurological disorders.

Diaphragmatic breathing

Lie on your stomach, take 5-6 breaths. Engage your lower abdomen: lift it as you inhale and lower it as you exhale. Then begin to breathe through your chest, tensing the muscles of your lower abdomen so that it does not bulge forward as you inhale. Now lift your chest and expand it.

Diaphragmatic breathing in Shavasana pose will help:

Fill your mind and body with energy;
Calm the mind;
Relieve muscle tension in the chest, abdomen and pelvis.

Contraindications: high blood pressure and operations on internal organs undergone in the last year.

To make hatha yoga classes effective, sign up for courses. There they will teach you how to breathe correctly, show you how to do hatha yoga asanas and create a set of exercises for each workout.

The cost of one hatha yoga class is from 300 to 3,000 rubles. The price depends on the status of the school, the duration of the training and the course program.

3 tips on how to choose hatha yoga courses

Read reviews about different teachers and consult with friends who are already attending hatha yoga classes;
Go to trial training with different teachers;
Choose a teacher with whom you feel comfortable studying.

If you regularly practice hatha yoga, your body will thank you, and your internal changes will pleasantly surprise you. Don't be afraid to start - you will definitely succeed!

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Spinal structure

The spine is not straight and consists of 4 alternating multi-directional curves that absorb shock and artfully connect to other joints such as the hips and shoulders to maintain mobility.

The uppermost bend and most mobile part of the spine is the cervical spine, consisting of 7 vertebrae. Next comes the thoracic curve, consisting of 12 vertebrae attached to the ribs. The lower back, or lower back, is made up of 5 vertebrae where pain most often occurs. The sacrum, the lowest curve, is the 5 fused vertebrae at the coccyx that connect to and support the pelvis.

Kyphosis is a pathological or physiological bend of the spine towards the back. Physiological kyphosis occurs in all people in the thoracic spine, and pathological is when the bending angle is 45° or more.
Scoliosis is a curvature of the spine in the lateral plane.
Lordosis is a pathological or physiological bending of the spine in the sagittal plane, with its convexity directed forward. Physiological lordosis occurs in the cervical and lumbar spine.

Yoga can help train the muscles that support the spine to correct curves to healthier levels, or simply keep them in optimal alignment.

What is yoga for three

Everyone has seen, on the Internet or in magazines, epic photographs of two and three smiling yogis balancing effortlessly and calmly on top of each other, their arms and legs intertwined in exotic positions. Looking at them, the thought arises that this is simply impossible to repeat. But, like any dynamic movements, yoga for three can seem simple and complex.

This sensuality, joy, confidence, concentration and grace are difficult to describe in words. The basis of the exercises is confidence in your partners, insuring each other. All exercises are based on well-known classical Hatha yoga asanas, but they are slightly delicately modified for smooth execution in the air. Yoga for three is a combination of calm, beauty and relaxation, where one person takes on the role of the “base”, that is, the part that ensures the safety of their partners with the help of their arms and legs. Others are called "flyers", who stay in the air and assume positions based on asanas. In the first training sessions, very often the “basic” and “flying” ones are supported by a “spotter”, an instructor who helps to do the exercises.

This partner yoga practice develops the skills to work with a wide range of people, regardless of their personality, size or skills.

Lessons for two

Halasana in pairs

You should start your practice with a warm-up, which will set you up for inspired work. Perform simple asanas together, for example, “Mountain Pose” (Tadasana) - performed while standing or “Lotus Pose” (Padmasana) - performed while sitting. It is recommended to do them back to back; this will help even out your breathing, calm your mind, and feel your partner’s energy. When you tune in to each other, move on to the basic asanas for two. The main complex consists of corrective or symmetrical figures. Corrective means that one of the partners helps the other to build symmetrical asanas, that the poses are performed symmetrically.

“Elongated triangle pose” (Trikonasana), “Tree pose” (Vrikshasana), “Warrior pose” (Virabhadrasana), “Camel pose” (Ushtrasana), “Pigeon pose” (Kapotasana), Halasana can be performed symmetrically or adjusted by a partner, adjusted posture, strengthen the deflection, support during twists.

“Uttanasana” and “Malasana” are ideal for symmetrical performance.

Navasana in pairs

The Upavishta Konasana pose is considered one of the most universal. It is performed in both variations, and can also be done in an embrace.

Many classic asanas are suitable for couples yoga. You can use already modeled complexes, or you can develop your own. Based on the needs, your own wishes and the desires of your partner, do not be afraid to experiment

It is important to take into account the principle of substitution when creating your own set of exercises. The class usually ends with Shavasana, a relaxing pose that will bring you out of the practice.

Benefits of yoga for three

It's the perfect way to relax, but with a touch of fantasy. Exercises are not only spectacular, but also effective:

Regulate the action of the digestive system.
Stabilizes the functioning of the cardiovascular system.
Help stretch muscles, especially the spine.
They are an ideal choice for the whole family as a way to strengthen bonds and really good fun.

https://youtube.com/watch?v=r_bW2EYki7A

Why you should take the challenge

By taking such a yoga marathon, each participant benefits:

not everyone can afford to pay for training with experienced yoga practitioners. Taking part in this kind of event, the main advantage is that, by receiving tasks (or a set of tasks) from the hosts, you can learn the basics of yoga at home on your own. This is a great (and free) way to gain experience from yoga professionals;
fulfilling the daily “obligations” of the challenge disciplines and makes adjustments to the previously familiar and comfortable way of life;
creative approach to preparation and honing poses. By thinking through the interior for a future photo/video (landscape, terrain, interior), the participant develops imagination, and the desire to look good and beautiful stimulates diligent execution;
a wide range of acquaintances and communication with interesting people, often from different countries. Communication with like-minded people facilitates the exchange of results and opinions, which also stimulates action;
the opportunity to receive as a gift a desired item that you cannot always afford to buy.

The most important factor for accepting such a marathon should be a conscious desire to know the capabilities of your body.

Did you know? The meaning of the word “asana” is correct posture. If a person can maintain a straight spine position for more than 3 hours, this is an asana, even if he is sitting on a chair.