What is Yoga? What are the benefits and how to exercise?

First: the definition of "Yoga" and its benefits: "Yoga"

"Yoga" is not just a sport It's a system of mind, body and mind suitable for all ages. Yoga originated in India 5,000 years ago and was known by the West in the 19th century. Yoga sport is a relaxing ballet and reduces stress and anxiety.

It is a sport that does not require equipment and equipment and we can play it anytime, anywhere. It may be difficult to practice at first but when you get used to it becomes easy and if you add it to your daily routine you will get many benefits listed below.

It is recommended that yoga is practiced at health clubs and at specialized trainers, especially when there are situations that are difficult to master. If you can not go to the club, you do not mind learning yoga from video or books.

Physical Benefits of Yoga:

Yoga increases the flexibility of the body especially in the joints that are rarely used in our daily lives and increases the strength and flexibility of joints, ligaments and tendons.

The yoga organs of the internal organs such as the prostate treat the gland which is very difficult to massage externally. (Prostate massage leads to increased activity and sexual force).

Stretching muscles and relaxing in yoga leads to increased blood flow in the muscles. This increase helps the detoxification process especially from the areas and muscles we usually do not use in daily life but yoga is affected by it. (The detoxification process helps to increase activity and delay aging and prolongation of age).

Work to tighten the body and prevent slack After a period of yoga practice, the body becomes taut, beautiful and unsteady

Reduce blood pressure and decrease heart rate

Increase breathing efficiency and reduce the number of breaths we take per minute

Works to strengthen sexual energy

Reduce muscle pain caused by muscle tension

Mental benefits:

1 - increase mental awareness of the body.

Adjust mood and reduce stress and depression.

3. Reduce aggression.

4 - to increase the concentration and improvement of memory.

5. Helps to increase self-acceptance.

6. Helps to sleep better during the night

Ultimately lead to peace of mind and a happy life

Yoga:

There are several types of yoga:

- "Iyengar" of the most accurate and widespread exercises.

- "Astanga" This type relates to the body.

- "Viniyoga" is used in therapeutic styles.

- "Bikearm" that is practiced at a high temperature place.

And you will find it difficult to exercise at the beginning, because you need time to get used to it and its movements and even the terms that seem to you difficult at the beginning and frustrate the frustration of not being able to carry out difficult movement, but over time increase your flexibility and you can do.

Yoga also has its own idiomatic language and it seems to you at first that you learn a foreign language ?! When you practice this sport you will find that the patterns range from moderation to extreme challenge, so choose what suits you and suit your abilities and fitness level.

To practice these exercises properly, you must use a trainer to explain your movements and describe which muscles you will use, and do not be upset if he corrected some of the situation for you to maximize the benefit of your exercise and avoidance of the exposure to harm or damage.

First: warm-up exercises

Warm up before doing other exercises

Flexible Your Eyes:

Look up, then look down

Look right, then look left

Look at the top right, then the top left

Look down on the right and then on the left

Move your eyes with clockwise and counter clockwise

Look at your finger and then look at a wall away from you

Then look back at your finger.

Exercise 2:

Put your head back and then forward

Then move your head to the right and then to the left

Then move your head round.

Exercise 3:

Lift your right shoulder up and then lower it

As well as for your left shoulder

Then lift your shoulders with some up and then bring them down.

Now we move on to exercises:

Exercise 1:

1. Take the starting position on the four parties.

2 - eject Zephyr, with the individual legs until the knee is in a slight flexion and the buttocks are raised up.

3 - extending the arms in front of the body and pressure hands in the face of the earth.

4. Extend the trunk.

5. Take a deep breath with the quadriceps muscle flexion when extending the legs with waiting for a minute if you feel your back bend you bend your knees slightly.

* This exercise is useful in lengthening the shoulders, calf and tendon tendons.

Exercise 2: Child status

1. Stand upright so that the feet are about 4 feet wide, with the left foot at 15 degrees and the right foot at 90 degrees.

2- Extend the arms out on both sides.

3. Take out a deep exhalation, tilt the right side of the body over the right leg so that the right arm touches the right leg.

4 - extend the left leg to the roof while staying on this situation for 45 seconds.

5. Take a deep breath when you return to the starting position.

Repeat the same exercise with the left side.

* This exercise extends the length of the tendon and the spine.

Third mode: Cobra mode

1 - lying on the ground in a straight position (face in the face of the earth).

2 - Install hands on the ground near the ribs lower chest.

3. Take out a deep exhalation with both hands on the ground.

4. Lift the chest and head up, keeping the fingers touching the ground.

5. Extend the arm (arms) while staying in this position for 30 seconds.

Exercise 4: Position the triangle

1. Stand upright so that the feet are about 4 feet wide, with the left foot at 15 degrees and the right foot at 90 degrees.

2- Extend the arms out on both sides.

3. Take out a deep exhalation, tilt the right side of the body over the right leg so that the right arm touches the right leg.

4 - extend the left leg to the roof while staying on this situation for 45 seconds.

5. Take a deep breath when you return to the starting position.

Repeat the same exercise with the left side.

Exercise 5: Position of the tree

- Stand on a flat surface, and focus on the posture and balance of the body.

- Raise the Yemeni foot from the ground with the help of the right hand.

- Fix the heel of the right foot on the thigh so that the toes point to the bottom.

- Emit energy in the left leg, by stabilizing the soles of the left foot on the thigh of the left man with the internal pressure gently. When you are ready, extend your arms to the sides, lift them over your head, and place your hands as if you were praying.

- Relaxing the neck and shoulders. Tighten the abdominal muscles.

- Regular breathing. Stay in this position (keeping your body balanced for at least 30 seconds).

- Repeat the exercise with the other man.

* NB:

This exercise helps increase physical balance, increases concentration and strengthens the muscles of the legs and abdomen.

If you find it difficult to maintain your body balance first, put your hands in front of the chest and be oriented towards the outside.

The position of the boat:

Strengthens the muscles of the abdomen, legs and lower back. It benefits kidney, thyroid, prostate and bowel problems. It also relieves stress and improves digestion.

- Some exercise situation: