The researchers have found that yoga exercise benefits at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among many other health parameters. Yoga does more than calm you down and make you flexible. Here is a good Yoga asana easy to do.

Vrikshasana

This particular posture is beneficial for issues like flat feet, violations of posture, stiffness of the shoulder joints.

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Technique of execution

1. Start to Tadasana, stretch out your arms and stretch your whole body up, "rooting" your feet in the ground.

2. Option 2: bend the right leg at the knee and press the foot against the inner side of the left hip, placing the heel near the perineum and pointing the fingers strictly down. Take your knee to the side.

3. Hands extend upwards (sometimes the palms are connected over the head, or on the chest - depending on the purpose of the exercise).

4. Breathe smoothly, hold the pose for a few seconds, with time increasing the duration of exposure.

• Tuning

Legs: the supporting leg pushes the floor, the foot is straight, the knee cap is pulled up, the thigh muscles are tense. The knee of the bent leg is directed downward, the foot pushes the supporting leg.

• The chest is open.

Hands (if they are extended upwards), slightly slightly divorced and form a funnel centered in the middle of the chest. The palms are turned to the sides, as if lying on the walls of this funnel, and all the time they stretch upwards - stretching the muscles of the hands, back and chest.

The head and neck are stretched up, the chin is slightly lowered.

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• Subtleties

Strongly press a foot on the thigh, then it will be easier to balance.

Also helps to keep the balance of concentration on three points of the foot forming the support (two - in front of the foot, the third - in the heel). And concentration on a vertical line running along the spine.

"Unfold" the hip joint, directing the bent knee to the side and down so that the hips are flung in one plane.

• Correctly

Strongly press a foot on the thigh, then it will be easier to balance. Also helps to keep the balance of concentration on three points of the foot forming the support (two - in front of the foot, the third - in the heel).

"Unfold" the hip joint, directing the bent knee to the side and down so that the hips are flung in one plane.

• Wrong

1. Do not "fail" the lower back forward.
2. Do not take the pelvis aside.
3. Do not squeeze the fingers of the supporting leg.

• How to facilitate

For a start, you can perform the pose of a tree, standing at the wall.

• How to deepen

1. The complicated version of Vrikshasana - when the foot of the bent leg is placed not in the groin, but as high as possible on the hip. This becomes possible with sufficient development of the hip and knee joints.

2. Further complication is possible in the slope - see Ardha Baddha Padmotanasana.

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