Tuesday with yoga - bridge pose

For me, yoga is one of the best ways for good health of the body and getting rid of all types of pain, especially back pain. Yoga position for today's Setu Bandha Sarvangasana or bridge position.

Steps to make the position of the bridge:

1.  Lie on your back. Bend your knees and pull your heels to the buttocks, legs, however,  remain perpendicular to the floor. Feet and knees should be hip-width apart, outer edges of the feet parallel to each other. Push the feet firmly on the floor. 
2. Place your hands flat near the shoulders, fingers pointing toward the feet and pressed firmly into the floor. Set your elbows shoulder-width apart, elbows, head toward the ceiling, forearms should be perpendicular to the floor.
3. On the exhale lift your pelvis up, try to keep it high enough to cross the bone is parallel to the floor, roll up your tailbone at the same time. (If you have a problem with high-elevation basin, you can try a variant with raised heels to the top of lift at the toes and then press the feet).
4. Tilt your head slightly to the back, put the tip of the head on the floor, push your heels and hands and then lift your pelvis as high as her chest. Try to maintain a constant distance between the elbows. 
5.  Open the chest and stretch, breathe calmly. And then on the exhale dźwignij again, straightening your elbows. Now, head hanging down, make sure that the face must be passive, try not to stretch the neck.
6. Remove the arms on the outside, pull the shoulder to the center. Do not let your knees widened out, do not straighten your legs at the knees, the legs must be strong and immovable, they are to lift you up, the burden can not fall to the loins. Rotate the leg to the inside. Your body should be taut like a bow. Stay in the position for several breaths (5-10 seconds).
7. Exit the position on the exhale: bend your arms, put his head on the floor, bend your hands and knees and then lay back on the mat. You may have to repeat several times the position. After this asana is indicated the opposite position: bend forward.

The greatest benefit of the bridge pose is that it relieves back pain, especially lower back pain. If you want to have a strong hand and foot bridge position is ideal because all your weight is on your hands and feet. If, in turn, in spite of a strict diet, you can not get rid of belly fat, Setu Bandha Sarvangasana position will help you to  have a flat stomach. When you lift up, stretch the abdominal muscles and thus lose belly fat. All the internal organs get the impulse to run correctly. In addition, the bridge position regulates blood pressure, improves heart function, tones the kidneys, regulates the work of the genitourinary system, combats sexual dysfunction and infertility, helps fight depression, cure asthma and back pain. This item adds energy throughout the day.
 

Try and tell me how you are feeling after this position.

Tuesday with Yoga - What you need for yoga class

I am  new to yoga and when  I showed up at my first class I didn’t know what to expect: What did I need to bring? Was I wearing the right clothes? Would I be expected to put my body into poses I had never heard of?
I am certainly no expert, I have come up with a helpful list of 5 Yoga Essentials for beginner yogis. All of these make great gifts for yoga lovers, too!


1) Yoga mat  

2) Comfortable, breathable, supportive yoga tops  to move around freely
3) Comfortable, breathable, yoga trousers.
4) The Yoga Blocks  to  provides the stability needed for optimal alignment and deeper poses, especially for beginners.

5) Reading material! I don’t know about you, but when I’m new to something, I like to read all about it!
Do you have any recommendations?

Tuesday with yoga - cobra position

If weight loss is your problem, yoga can be the simple answer to losing weight if doing it in a healthy way. I would like to show you some yoga position I am doing during my classess.

My yoga position of the day is the cobra pose. It is also called the Bhujangasana. 

The cobra pose owes its name to the fact that you need to lift your body like a snake's head in this yoga position. While doing the cobra pose, your body resembles a hooded snake that is ready to strike.

Steps To Do The Cobra Pose: 

1. Lie flat on your stomach and rest your head on your folded arms. 

2. Your feet must be kept together, upturned and flat. 

3. Look upwards with your forehead facing in the front. 

4. Bring your arms to your sides so that you can support your body weight. 

5. Lift your upper body while supporting your weight on your arms. Your body must be up from your waist going forward. 

 6. Arch your back as much as you can and push your head backwards while you continue to look in front. 

This yoga position helps relieve stress as it forces  to breathe deeply. It is a great yoga pose for kids because it helps to expand  chest. The more you use your lungs, the better it functions.  The cobra pose strengthens a lower back. It helps get rid of lower back and neck pain. This yoga pose also strengthens  arms.  It is a great yoga pose for women. This is because it helps regularise  menstrual cycle.  The most obvious benefit of cobra pose is that it aids weight loss. This is one of the best ways to lose belly fat. 

Do try it. How it helped you?

Say yes to a yoga

Going to a yoga lessons is what I've planned to do from a long time. And I make this my new year resolution, especially after my holidays, where I've tried yoga with private teacher.
What I want to achieve from it? I just want to take care of my health and good feelings, relax my mind and body. Hope I will achieve these.

 So what is yoga and how it benefits?


The word yoga originates from the ancient Sanskrit script and its literal meaning is ‘union’. Yoga is a technique which  unifies the body, mind and soul. It is a workout that helps strengthen the body, calm the mind and purify the soul, bringing us closer to a higher power and allowing you to gain higher consciousness.

These features of yoga have just convinced me to try it. The first classes have showed me that it is not so easy as it seems to be, that it need quite a lot of efforts, that my body is not flexible at all and that I will have to make a lot of work to stretch it that it will require a lot of patience from me.
It's turned out that yoga isn't boring and that it's not only a meditation but also physical exercises.

Yoga helps to modulate stress. This in turn reduces the heart rate, thereby lowering blood pressure and easing respiration. Yoga, as an effective way to fight stress, also helps to become strong and less sensitive towards pain.Thanks to it me start to know our body, our breath and our strength.
After these first classes I've seen that I am more relaxed, I have more energy and more smile on my face:-)


I will try to show you what I've learn, what positions and what is they impact and benefits.
How about you?Have you tried yoga before, what is your experience?Or maybe you prefer other forms of fittness?