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Cross your right ankle over your left knee and flex the right foot. Cross the right ankle over the left knee and flex the foot. Take a few breaths here with your hands on either side of your right foot. Straighten your elbows. Notice the stretch in your left leg, keeping your left foot on the yoga mat. Roll out your yoga mat and get ready for some gentle body stretching! Whether young or old, fit or not, yoga can strengthen the body and calm the mind. Yogis believed that man is driven by emotions, mind and vital activity. Yoga classes improve the activity of the heart and the entire cardiovascular system, the muscles become more elastic, excess weight disappears, blood pressure and blood sugar levels normalize, the body’s endurance increases, and disease resistance increases. Of course, this does not mean that if you start practicing yoga, all diseases will disappear immediately, but an active activity in relation to your health will trigger a self-correction mechanism. Start flapping both your legs up and down like a butterfly's wings.

Your shoulder blades should be drawn back and down. Align your spine so that you’re not leaning towards one side and ensure that your tailbone, midback, and shoulder blades are all in a straight line. Breath deeply, then switch to the other side. Look straight ahead, taking a deep breath and letting it go. Yoga Nidra is known as non-sleep deep rest and allows the body to rest and engage the parasympathetic nervous system. In order to achieve complete harmony, it is necessary to bring all these forces into balance, namely the balance of the psyche and the body of a person is embodied by yoga. However, it is NOT necessary to know the Sanskrit terms to practice yoga. People with varying degrees of training can practice yoga, with any problems, for example, with the spine, poses are performed with the help of fabric belts, bolsters, bricks, blocks and wooden slats. Here are two poses that can help improve digestion and relieve heartburn.

The following poses can relieve back tension. Poses are listed A to Z for each category. There's the triangle pose (Trikonasana), bridge pose (Setu Bandhasana), mountain pose (Tadasana), tree pose (Vrikshasana), Beautiful yoga poses and hundreds of other poses. This pose is great for your hips and for your back as well. Our online yoga studio offers other yoga classes as well. It’ll bring sweet relief to your legs and feet as well as hamstrings and lower back. Exhale while bending forward, and lower your forehead to the floor. Press your elbows on your thighs or your knees, pushing your knees and thighs closer to the floor. Place your hands on your knees and close your eyes. Come onto your hands and knees, forming a tabletop position. Sit on the ground come into baddha konasana (butterfly pose) by bringing the bottoms of your feet together in front of you. Keep your legs 3-4 feet apart. Keep both knees straight. Kneel on the ground and place your hands in front of your knees for support. Breathe in and reach your arms up, keeping your hands shoulder-distance apart and your palms facing each other. Breathing out, bring your arms down.

Breathing out, bend forward from your hip joints, and lead with your chest towards your toes. With every exhale, bend forward a little more. As you exhale, drop your chin to your chest and arch your back up as much as you can, assuming the position of a cat with an arched back. Drop your hips down and back, but keep your spine straight and feet flat. When you reach your limit with a flat back, soften the knees and relax into a forward fold. The next time you inhale, raise your chin, tilt your head back, push your navel downwards, and raise your tailbone. Inhale as you slowly raise your abdomen, uncurling your spine vertebra by vertebra, and come to sit on your heels. Come to a seated position. Breathing in, come back up to a sitting position. Breathing in, lift your head slightly and lengthen your spine. On an inhale, stretch your arms to the sides and slowly lift your torso, maintaining a flat back.