In the article I will talk about physical exercises for dogs of various breeds, including small ones. Let me explain why they need to be done. I will explain how to develop and strengthen the dog's hind legs and back with exercises.

Physical exercises are elementary movements, motor actions made up of them and their complexes systematized for the purpose of physical development.

Why does a dog need to exercise?

Dog fitness is a modern fashionable popular trend.

Dog fitness solves several problems:

strengthening the muscles of the body to maintain health;
building muscle mass to improve sports and exhibition performance;
rehabilitation after illness;
for preventive purposes if the pet is prone to certain diseases.

Before you begin to train your pet hard, you should consult with a veterinarian about physical health and readiness for increased stress.

Before moving on to specific classes, it should be noted that:

they must be performed slowly so that the dog has time to rest, the number of exercises and repetitions should be increased gradually;
increase the load and duration of classes gradually;
the emphasis should always be on quality, not quantity (it is better to do few repetitions, but correctly, than a lot but not qualitatively);
carefully monitor the condition of the pet during training (his well-being and degree of fatigue);
it is strictly forbidden to force the dog to do exercises, yell at him during classes, and even more so beat him;
be sure to encourage the pet with treats, praise and stroking or hugging;
All classes should be conducted in a game-based incentive form.

Classes for the development and strengthening of the hind legs in a dog

Exercises on the limbs can be carried out with or without additional equipment (platforms, fitball, weights).

Examples of classes without special equipment:

Stand on hind legs. It is performed by the "serve" command. In order for the dog to rise on its hind legs, you can beckon him with a piece of treat (for example, a dog food pellet). The number of repetitions and the duration of standing should be increased gradually. For the first time, note the time, how many seconds the dog will stand idle, then each time add one second to repeat. You can start with three executions of the “serve” command.
jumping up can be arranged by tossing a dog object or luring with a treat. The dog needs to rush so many times until he gets tired.
Swimming. If you have access to bodies of water in the summer or to a pool year-round, exercising in the water is a great way to strengthen your limb muscles. The lesson should be in the form of a game. You can throw a stick or ball into the water and ask the team to bring it. You don’t need to throw far right away until you are 100% sure that the dog will be able to swim to the shore on its own. With each workout, the distance for swimming and the number of times to gradually increase.
Uphill running. It is carried out in the same way as swimming in a playful way, throwing a favorite dog object up the mountain. The dog must bring it every time. Repeat as many times until the dog gets tired.
Climbing stairs. You can walk with the dog together in a multi-storey building. But the best option would be a long city staircase, for example in a park. The lesson is carried out in the same way as running uphill. The owner throws the dog toy up the stairs, the dog runs after him and then returns it to the owner. Then the object is thrown again.

You can play until the dog gets tired.

Back Strengthening Exercises

The best and most effective exercises for strengthening the muscular corset of the spinal column are:

Swimming. Hydrotherapy is a unique and complex exercise for the whole body of a dog, including strengthening the back muscles. You can train an animal in the water by throwing your favorite toys. The dog will swim with pleasure and bring them back.
Run. An excellent exercise will be daily joint races with a dog for 4-5 kilometers.
Application of the kinesiotherapy method. Designed to stimulate the dog to bend the body in opposite directions. To achieve such movements, you need to tease the dog from one side, then from the other with a toy, or scratch or tickle. Depending on how the dog will react. Movements should be frequent and repeated many times. Continue until the dog gets bored or starts to show aggression.
drag and drop. If the dog likes to bite his teeth into a rope or a rag, so that at the same time they are taken away from him, such an exercise will be a great option. It is performed as follows: the dog pulls the rope in one direction, the trainer in the other. Pull until the pet gets tired or starts to show aggression. This lesson is carried out only on adult pets with strong permanent teeth. Puppies can have bad bite.
Fitball exercises. It is done in several ways. First, lying down. You need to put the dog on the ball (if you can) and start rolling the fitball a little. So that the dog had to strain his muscles to maintain balance. It is necessary to roll the dog until she has enough patience. At the same time, be sure to cheer with affectionate words with a benevolent intonation. Second, standing. If the dog is not large, you can put it on the ball and try to keep it in such a position that the pet tries to balance and maintain balance.

In the article I talked about exercise for dogs. Explained why they should be done. She explained how to develop and strengthen the back and hind legs of a dog with exercises.

Adho Mukha Svanasana or Downward Facing Dog is one of the most versatile yoga poses, which is included in almost all yoga complexes. It simultaneously trains and stretches muscles, relaxes and energizes. Just 1 minute of doing the downward facing dog every day for a couple of weeks will give you the following miraculous positive changes:

Strengthening all the muscles of the upper body

The downward facing dog helps to stretch the muscles of the chest and upper back, relieving tension from them. In doing so, you not only stabilize your upper body, but also engage and strengthen the muscles in your arms, chest, back, and shoulders.

Lifting and strengthening of legs

Our gluteal muscles, thighs and calves are often weakened by a sedentary lifestyle and at the same time tense and tight. Downward facing dog pose helps to relax the above muscle groups - from the buttocks to the very calves, as well as strengthen the quadriceps and knees.

Strengthening core muscles

Downward facing dog is a kind of inverted boat pose, which is one of the best yoga poses for strengthening and toning the entire abdominal region. In addition, when performing Adho Mukha Svanasana, the abdominal muscles are involved and the navel is pulled closer to the spine. This stimulates the digestive tract and improves digestion.

Arm and foot lift

Downward facing dog pose also includes weight bearing, which strengthens the hands and feet. It is believed to help prepare the body for complex yoga stances on hands and feet. Adho Mukha Svanasana engages the fingers, hands, and wrists, and as you press your foot into the floor, it helps strengthen the Achilles tendon, arch, and toes.

Strengthening bones and joints

A downward facing dog increases bone density and is an excellent prevention of osteoporosis. This pose is especially recommended for those who work at the computer all day, as it perfectly strengthens the ankle and carpal joints.

Improving blood circulation

This downward facing dog effect is achieved by inversion, since your head is below your heart. Just like the headstand, Adho Mukha Svanasana improves blood flow throughout the body and ensures blood flow to the brain. Improved blood flow helps to eliminate toxins from the body, improves immunity and helps regulate blood pressure.

Relieve stress

By stretching the cervical spine and neck, the downward-facing dog helps relieve tension in the spine, which in turn helps relieve stress. In addition, blood flow to the brain calms the nervous system, improves memory and concentration, helps relieve fatigue and say goodbye to headaches, insomnia, fatigue and depression.

Conscious breathing

Downward facing dog pose allows you to concentrate on your breathing, which is very important both in yoga and in general for good health. Conscious breathing heals the spirit and body and promotes well-being.

Even if you don't practice yoga, try to master this pose and use it for stretching after strength training, as well as for all the benefits described above.

How can one characterize modern man in two or three capacious phrases?

A highly intelligent inhabitant of skyscrapers, moving in space with the help of high-speed cars, elevators and airplanes, using smart gadgets to communicate with his own kind and maintaining energy with the help of dietary supplements, whose main motive is material profit...

A little simplistic, but, frankly, it looks like almost every one of us.

What to do if there is not enough strength, time, or money for physical training and spiritual practices, and life, in parallel with the fulfillment of some hopes, is increasingly dragging into the funnel of new problems?

That's when yoga comes to the rescue! This is an excellent way to maintain vitality and spiritual balance for many years, and besides, it is a way of healing and rejuvenation. The most ancient practice of people who have always lived in unity with nature and have learned through certain fixations of the body - asanas - to overcome the heavy laws of gravity - namely, they subject the body and spirit to aging - to sharpen intuition and enrich the spirit. One of these asanas, namely Downward Facing Dog Pose in yoga (in Sanskrit it is called Adho mukha svanasana) will be discussed in our article.

Origin of asana

As the Sanskrit name suggests, the Downward Dog exercise comes from the distant and mysterious land of the White Lotus and the Taji Mahal, where for the holidays they decorate with flowers of buffalo and elephants, and teenage newlyweds are intricately painted with henna on their wrists and palms. Of course, this is India, and its traditional spiritual practice is yoga.

Note, spiritual, not physical, although in the process of performing all the techniques, from the simplest to the advanced, the body is involved. However, as you will see for yourself after the first exercise, its results are manifested not only and not so much on the physical level (in the form of greater mobility, stretching, the disappearance of painful symptoms, and so on), but on the spiritual level.

Even after a short stay in one of the asanas, you instantly feel:

burst of energy
mood change towards positive
stress relief
detachment from problems
the ability to take a fresh look at life
and much, much more, which will surely make you return to this technique and try to improve it.

Benefits of Downward Facing Dogs - 12 Facts

Speaking about the benefits of the Downward Facing Dog, we immediately note that the expected “bonuses” from any exercise can only be obtained if the correct technique for its implementation is observed, as well as regularity. Below we have listed only some of the apparently proven positive effects of Adho Mukha Svanasana on the body:

Increased bone density(solving the problems of arthrosis and arthritis, indigestibility of calcium and vitamin D, weak and "floating" joints).
Soft development of flexibility(with daily approaches, using warm-ups and lightweight options, in a few months you will not only easily stand in the classic pose 20 times in one session, but you will also be able to move to new levels of yoga).
Improved blood supply absolutely all organs of the body, including the pelvic area and the brain (asana is especially indicated for diseases of the genitourinary system). It is even more effective for this purpose for capillary blood supply.
Strengthening the heart, a guarantee of his longevity - due to the partial removal from him of the work of pumping blood throughout the body.
Strengthening of the shoulder joints increasing their mobility, getting rid of pain.
Strengthening and healing of the elbows, wrists, hands and. But for these purposes it is better to train with.
Back relaxation, especially the scapular zone, with parallel removal of interscapular pain and problems of the cervical spine. Attention! From pain in the spine shows the greatest effectiveness.
Gentle stretching of the spine, therapy and prevention of all kinds of displacements, intervertebral hernia. See also .
Strengthening as a press, and all the muscles of the cortex.
Gentle and stable stretch hamstrings, hamstrings, and Achilles tendons - the most problematic area for most people due to a sedentary lifestyle.
Ankle reinforcement, feet and toes.
Elimination of the so-called "spurs" on the heels.

Here are just a few of the well-known rewards that you get when you regularly perform the asana Adho Mukha Svanasana, and most importantly - with strict observance of the techniques and rules. Therefore, even if you have not yet tried any of the yoga asanas, and the word itself is by no means associated with your self-identification, but you are interested in such an abundance of therapeutic bonuses - do not put it off until another time! Try it - the benefit of the classical asana there are many modifications and with any physical preparation, you can find something for yourself.

For working out and losing weight buttocks and thighs are perfect, included in.

Preparing for the exercise

This is a very important part of the lesson, on which, as in any sport, the success of the main exercise depends. You can start stretching right away, or better, after some aerobic exercise, or in the middle of your regular workout, when the muscles of the whole body are already warm enough that you are not in danger of a serious tear.

Stretching from a standing position

This is the easiest and longest known way to stretch the back and back of the legs, used in any traditional morning gymnastics - the so-called forward bends. Only unlike dynamic jerks, you need to smoothly inhale and, as you exhale, bend forward with absolutely straight legs, trying at least to touch the floor with your fingertips, or at least your toes.

Freeze for a while, breathe and straighten up on the next breath. Repeat ten times until you feel that the back muscles of the legs have become more supple. Being in an inclined posture, try to relax your back muscles. If it is difficult to fix by simply lowering your hands to the floor, wrap them around and pull your torso to your hips and your head to your knees.

Important! Already starting from the warm-up, listen to your body, do not work "through the pain." The path of yoga, like any practice, is gradual, so stop every time on the verge of slight discomfort, and do not force yourself.

Stretching sitting on the floor

This is a very familiar exercise for stretching the back of the legs. Sit on the floor, or better - on a special rug. The extended legs are brought together (if it is difficult to keep them straight, you can slightly raise the legs at the knees), the socks are raised up. Try to grab the ends of the feet with your hands and pull the torso to the legs.

It is not scary if at first you cannot keep your legs straight and even approximately lie with your chest on the surface of the thigh. However, try to keep your back straight. The main thing is to experience the tangible relaxation of the back of the legs. This is your progress at this stage.

child pose

This technique is an asana in itself. It effectively and very gently helps to relax the muscles of the shoulder girdle and back, eliminate congestion in the scapular and subscapular zones, emotional calm, inner spiritual concentration. This is not a completely inverted posture, however, the lowered position of the pelvis compared to the usually vertical position of the body helps to improve blood circulation in the organs of the genitourinary system, the outflow of blood, and getting rid of congestion. That is why this pose is so popular with expectant mothers.

In child's pose, the mobile but fragile shoulder joint is carefully developed, preparing to bear some of the weight of the upper body during Ardha Mukha Svanasana.

It is done simply:

First, we sit down with the buttocks on the heels, while the hips are brought together.
We tear off the buttocks from the heels and go into an inclination forward, trying to stretch straight arms in front of us as much as possible. The fingers of the palms are closed and extended.
The head falls between the shoulders, we try to bend in the shoulder blades. The position of the upper body resembles that of swimming with the so-called "arrow" or "rocket".

Important! Use a yoga mat to avoid slipping, which is dangerous for your back and not only. You can even purchase special non-slip yoga gloves and socks, as well as special gel pads under the arms (they will also reduce the strain on the wrists).

Technique for performing the classic version (PHOTO)

Downward Dog Pose can be entered both from a standing position and from the last warm-up exercise, Child Pose. We will analyze the latter option, since the former is best performed at an advanced level. So what is the correct way to do this movement?

Starting position kneeling

From child's pose, move to a kneeling position. Make sure that the palms are under the shoulders and at their level, the fingers of the palms were open, and there was an emphasis on the pads of the fingers, especially the index finger. Keep your back absolutely straight, the hips in this position are perpendicular to the floor, the feet are fixed on the floor with bent toes, the heels look up, and the face is down between the hands, while the neck does not bend and continues the straight line of the back.

Breathe calmly in this position, and mentally focus on doing the next step.

Transitional position - plank

It is very good if you have practiced in advance in performing the classic bar. But if you haven't done this before, don't be alarmed - you won't have to stand in it for too long. Use the plank only as a transitional position before the crucial moment when it is necessary to raise the sitting bones.

Note! Make sure that neither the legs nor the palms slip and remain in the originally occupied points. In this position, you already experience more pressure on the wrists and feet, in addition, you train absolutely all the muscles of the body isometrically, which in itself is useful, and in this case, optimally prepares the body to take the Downward Dog pose.

classic pose

From the bar we raise the bones of the pelvis vertically upwards. To do this, you may need to place your feet one or two small steps forward without lifting your hands from the floor. The key point is to stretch the back absolutely straight, and create between the retracted stomach and hips an angle of approximately 60 degrees. From the side, your body will look like an inverted English letter V. Now lower your heels to the floor, if and as much as you can, until your feet are completely attached to the surface. Happened?

If yes, great, if not, you are on the right track. Hold on to what has been achieved without severe pain and evaluate the correctness of the technique:

The arms are extended and are a direct continuation of the back, while the forearms tend inward, and the shoulders, as it were, turn outward. The fingers are still wide open and rest on the pads. Make sure that the weight of the front of the body is dispersed between the shoulders, elbows, wrists and fingers of the palm.
The head is a continuation of the straight line of the back and is located between the shoulders. Do not arch your neck up to prevent injury.
Try to keep your shoulders away from your head.
The ischial bones stretch towards the sky, forming an acute angle.
The thighs and lower legs are straight.
Feet are glued to the floor.

This is the description of the classic Downward Facing Dog technique, in which it is desirable to stand for 30 to 60 seconds, or, as yoga instructors say, 4-5 breathing cycles, focusing on proper breathing. It is most convenient to leave the asana in the child’s pose, which will also be relaxation, after which you can repeat the exercise as many times as it seems useful to you.

Important! It is important to keep your back straight during all the time you are in the classic Adho mukha svanasana pose. This is a guarantee of the correctness of the technique and the possibility of developing, even if the other elements require improvement.

Lightweight Options

For wrist pain

Very often, in yoga classes, beginners complain about: after all, within 30 minutes they have to get up in both Dog poses up to 20 times!

In this case, you can change the classics a little and rely on not on the palm, but on the fists(At the same time, the hand should not bend, and the fist should continue the straight line of the arm. You stand on the knuckles and lower phalanges of the fingers, as they stand in the plank in martial arts).

You can alternate handstand and fist stance.

If it is difficult to stretch your legs and place your feet

It's okay if you stand, as if in a rack, on socks- either tucked forward, or at their very ends, like a ballerina.

You can also stand on the base of the foot. The main thing is not to bend your back.

With severe pain in the hamstrings

If it is not possible to painlessly perform the classic Atha Mutha Svanasana pose, take your time. Stretching will come with time if you exercise every day. The main thing - your back is straight without which it is absolutely indispensable for the proper effect of the exercise. In the meantime, bend your knees a little and don't be shy if you are the only one (or one) in the whole group.

Each person has their own stretch level. It happens that even a trainer naturally has a much lower level of stretching than his ward. All goals are achieved gradually, and there is no need to tear the ligaments.

If it is absolutely impossible to bend down and reach the floor with your hands

Place a chair in front of you with its back to you, rest it against the wall so that it does not slip and do the asana, holding the back with your hands. Great option for beginners and novices.

Instead of a chair, you can use a wall: rest against it with open palms, keeping your arms, back and neck straight.

And one complicated version

When we lift one foot off the floor in the classic pose, this pose will be called Eka pada adho mukha svanasana. But this option is only suitable for advanced yoga followers.

Possible harm and contraindications

While the healing and strengthening effects of this technique are more than enough, contraindications also exist, and they are so strict that it would be more correct to call them absolute prohibitions.

It is forbidden for women to perform any of the inverted poses during the menstrual cycle(at menstruation). In hatha yoga, this is explained by a simple argument - "do not disturb the natural flow of purification of the body, which naturally rushes down towards the earth." Even traditional medicine confirms that such violations are fraught with dangerous bleeding. This prohibition is also confirmed in religions, since it is not allowed for women during this period to start a prayer ritual until cleansing.
It is dangerous to perform this movement for those who suffer high or low blood pressure, due to the danger of a sudden pressure surge.
Contraindicated for those suffering glaucoma and increased intraocular pressure.
People with a diagnosis chronic asthma or during periods of its seasonal manifestations, the Downward Dog exercise is also not recommended due to the possibility of respiratory failure.

For other possible contraindications, you should ask directly either the doctor or the instructor if there are concerns due to a particular disease. In general, Adho Mukha Svanasana is available to almost every person who decides to master the technique of “inverted view of the world”, thanks to the many of its lightweight options, which we will discuss later. The main thing is patience, faith in yourself and everyday efforts.

Can this movement be done during pregnancy?

It is especially worth adding about the benefits and contraindications to the performance of this asana by women during periods of pregnancy. For the baby at this time, many inverted poses are extremely useful., because thanks to them, blood circulation in the small pelvis is normalized. Therefore, in the courses of pregnant women, they even stand in birch trees. In addition, many experts argue that it is the inverted postures that contribute to the correct presentation of the child on the eve of childbirth - that is, head first.

However, almost the vast majority do not advise to get up in this position after 30 weeks, or at least hold the asana for no more than 30 seconds. This is due to the pressure of the fetus on the diaphragm of the mother, which is dangerous for both breathing.

For expectant mothers during all periods of gestation, and especially after 30 weeks, the child's posture is extremely useful, as it promotes the outflow of blood from the small pelvis, while not disturbing the usual respiratory cycle and without creating increased blood flow to the head.

In addition, there is some modification of the Adho Mukha Svanasana technique - the transition from static to dynamic. He is advised to expectant mothers up to 30 weeks: namely, walking on the most straightened legs and arms with the ischial bones raised up. But this, of course, is not yoga, but gymnastics for pregnant women!

The spiritual meaning of inverted asanas

What is so special about all the inverted yoga asanas that puts them almost on the same level with the prayer practices of Orthodoxy and Islam, in which being in the prostration position is the physical culmination of the believer's communion with God?

As the yoga masters themselves explain, by standing in an inverted position, a person changes the usual arrangement of organs, the most important of which are the head and heart.

It is the elevated position of the heart above the head in all inverted asanas that spiritual over intellectual and practical, and with regular repetition of practices and their complication - up to the daily performance of the classical posture of standing on the head (Shirshasana) - they lead a person to absolute spiritual leadership and at the same time harmony with his own body, which already acts as a supple and concise part of nature, and not as iron conqueror armor.

Conclusion

The Adho mukha svanasana technique does not belong to the simplest yoga exercises, therefore not everyone can master it in its classical form at once. However, this is a basic element, and if you want to continue yoga further and learn new asanas, you definitely need to master all the subtleties of this posture. And when you consider how many health benefits you will get by repeating “Downward Dog” every day at least once, and preferably more often, then rest assured: you will not have to regret the efforts spent!

Adho Mukha Svanasana, better known as downward facing dog- one of the most commonly practiced yoga poses on the planet. It is an integral part of every style of yoga. At first glance, the down-facing dog pose is not at all difficult, but only a person who tries to master it will understand that Adho Mudha Svanasana requires strength, flexibility and stamina to be performed correctly.

This yoga pose strengthens almost every muscle in the body, but it's far from the only benefit of a downward facing dog. What happens if you take the downward dog pose every day?

Downward Facing Dog: Benefits for the Body

You will strengthen all the muscles in your upper body

We are increasingly sitting hunched over desks, computers, and mobile phones more and more. This leads to tension in the chest and upper back and has created a new problem for the current generation - the so-called "computer hump".

So here it is downward facing dog- a great pose for stretching the muscles of the chest and upper back and relieving this kind of tension. By stabilizing your upper body, you engage and strengthen the muscles in your arms, chest, back, and shoulders.

You will tighten and strengthen your legs

Tension in the gluteal muscles, thighs, and calves is an everyday occurrence and extremely common. Pose downward facing dogs helps to relax the above muscle groups - from the buttocks to the very calves, as well as strengthen the quadriceps and knees.

You will strengthen your core muscles

Downward facing dog is a sort of inverted boat pose. If you are familiar with this pose, you know very well that it is one of the best yoga poses for strengthening and toning the entire abdominal region.

In addition, engaging the abdominal muscles and pulling the navel closer to the spine helps improve digestion by stimulating the digestive tract.

Your hands and feet will be in good shape

Pose downward facing dogs includes weight training to help strengthen the arms and legs, as well as prepare for handstand and standing yoga poses. Adho Mukha Svanasana engages the fingers, hands, and wrists, and as you press your foot into the floor, it helps strengthen the Achilles tendon, arch, and toes.

You will strengthen your bones and joints

Downward facing dog helps to strengthen bones and increase their density, which is a key factor in preventing osteoporosis. This yoga pose is especially effective for strengthening the ankle and wrist joints, which is especially important for people who work all day at the computer.

In this pose, the angle of the wrists and ankles is about 45 degrees, which provides protection from overstretching.

You will improve blood circulation

Such a pose effect downward facing dogs achieved by inversion, as your head is below your heart. Just like the headstand, Adho Mukha Svanasana improves blood flow throughout the body and ensures blood flow to the brain.

Improved blood flow helps to eliminate toxins from the body, improves immunity and helps regulate blood pressure.

Downward Facing Dog: Benefits for the Soul

You will relieve tension and get rid of stress

Stretching the cervical spine and neck helps to relieve tension in the spine. It helps relieve tension and get rid of stress.

In addition, blood flow to the brain calms the nervous system, improves memory and concentration, relieve stress, get rid of headaches, insomnia, fatigue and depression.

You will be able to breathe consciously

While doing this yoga pose, you can concentrate on your breath, which is very important. After all, proper breathing is the basis of yoga, if you do not breathe correctly, you do not practice yoga. And a downward facing dog will help you stabilize your breathing.

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Selected Exercises and Meditations by Nishi Katsuzo

Exercise "Dog"

Connect the nose and the back of the head with an imaginary axis. We rotate the head around this axis, as if around the nose, the chin goes to the side and up (like a dog listening to its owner).

The exercise is performed in three versions:

Head straight;

Head tilted forward;

The head is tilted back.

Exercise "Dog"

This text is an introductory piece.

The position of the observer is a basic exercise. Exercise number 11 1. Stand near the wall and lean back against it.2. The legs should be joined together, straightened and moved slightly forward by 15-20 cm.3. The sacrum, the entire back and preferably the back of the head should fit snugly against the wall.4.

WHITE DOG, BLACK SPOT On the wrong side of black paper, draw 2 pairs of ears, 4 pairs of paws, two tails, circles of different sizes and cut them out. Glue the paired parts, folding the wrong sides inward. Glue the paws and tail to the body of the dog, and to

The second exercise is a breathing exercise with hand movements Starting position. standing. Feet shoulder width apart. Hands on the belt. Shoulders and elbows slightly forward. The head is slightly tilted forward. Exhale (Fig. 3). Execution. 1. Smoothly straighten and spread the arms and sides.

The ninth exercise is a breathing exercise with hand movements Starting position. Sitting on a chair. Hands on the belt. Shoulders, elbows and head are slightly forward. Exhale (Fig. 19). Execution. 1. Spread your arms to the sides and slightly up. Turn your palms up. Bend the body. head

Tenth exercise - breathing exercise Starting position. Sitting on a chair. Hands on the belt. Shoulders, elbows and head are slightly forward, exhale (Fig. 21). Execution. 1. Take your elbows, shoulders, head back a little and bend the body. Inhale (Fig. 22). 2. Go to the starting position.

The eleventh exercise is a breathing exercise with hand movements Starting position. standing. Legs together. The arms are lowered along the body. Exhale (Figure 49). Execution. 1. Raise straight arms forward. Inhale (Fig. 50). 2. Spread your arms to the sides. Turn your palms down. Continuation of inhalation

Twelfth exercise - breathing exercise Starting position. standing. Feet shoulder width apart. Hands on the belt. Exhale (Fig. 52). Execution. 1. Take your elbows, shoulders and head back a little. Bend the body. Inhale. 2. Go to the starting position. Exhale.Instructions. The exercise

The thirteenth exercise is a breathing exercise Starting position. standing. Feet shoulder width apart. Hands to the side. Inhale (Fig. 82). Execution. 1. Lower your hands down. Tilt your head slightly forward. Exhale (Fig. 83). 2. Return to the starting position. inhale (see

Fourteenth exercise - breathing exercise Starting position. standing. Hands along the body. Exhale (Fig. 84). Execution. 1. Understand hands forward. Inhale (Fig. 85). 2. Raise your hands up. Continuation of inspiration (Fig. 86). 3. Spread your arms to the sides. Exhale (Figure 87). 4. Lower your hands down.

The fourteenth exercise is a breathing exercise with "grouping" Starting position. standing. Feet shoulder width apart. Relaxed hands raised up. Inhale (Fig. 127). Execution. 1. Gently sit down. Relax your arms and body down. Exhale (Fig. 128). 2. Smoothly transition to

Fifteenth exercise - breathing exercise Starting position. standing. Feet shoulder width apart. Relaxed arms are raised to the sides. Inhale (Fig. 129). Execution. 1. A slight tilt of the body, forward and cross relaxed arms in front of the chest. Exhale (Fig. 130). 2. Smoothly

Exercise IV. Hatha Yoga Eye Exercise This is a classic, very effective approach to improving vision. It is very beneficial to do the exercises in a relaxed state of mind. With the help of this complex, you can carefully work out the muscles of the eye by moving the eye

Exercise "Gypsy: the main exercise" Circular movements of the shoulders back. Performed alternately with the right and left shoulders. Starting position: standing with a straight back and straightened shoulders. Take a short, noisy breath in through your nose at the exact moment your shoulder drops.

The third health exercise: the exercise "Goldfish" But this is a real exercise. Therefore, we will start with its description, and then we will decompose how it works and what it affects. The “Goldfish” exercise is performed as follows. Starting position: lie on your back with your face

Eye Exercise 1: Egyptian Black Dot Technique (Eye Muscle Exercise) The Egyptian Black Dot Technique is a series of effective exercises designed to solve vision problems in a complex way. First, on a white sheet, draw with black

Eye Exercise 2: The Egyptian Technique of Focusing on the Letter (an eye muscle exercise that improves distance and near vision) Before school, children actively use their peripheral vision. However, having become schoolchildren, they get used to looking either forward - towards the teacher and the blackboard,