How do the splits and why. Longitudinal splits.

Some say that after 30 the splits no longer sit. Others believe that this dramatic pose completely useless for health. We believe that the cords can master any of you, and show how it is to sit on the forward split.

If the string is made right, you can chat in this position freely to curl, sag and tilt.
Just denote the difference between ballet and gymnastic twine and twine in hatha yoga. In gymnastics and dance twine really performed solely for entertainment. This often nobody cares about the correct position of the spine and joints in this position, and you want to quickly master it. Those who did gymnastics as a child will remember how they stretched through the pain and forced to sit for long periods in the splits. After this, many people often do renounce deal with stretching.

In yoga with twine all the way. When performing asanas correctly spine retains physiological position, the depth of string is achieved by the mobility of the hips and sacrum, lower back is not overloaded. Proper use of yogic gangs ensures coordinated work of the whole body.

If the string is made right, you can chat in this position freely to curl, sag and tilt without feeling stress or back pain.

The benefits of twine enormous. They increase the mobility of the pelvis and sacral spine, improve circulation and pelvic and abdominal cavity. In particular, the strings - a good prevention of diseases of the genitourinary system. Twine stimulates the bowel stretches the spine, opens the chest department. Breathing becomes fuller and deeper. Legs and press stronger and get rid of body fat, using twine can be prevented and even cured varices. Twine can contribute to the normalization of the menstrual cycle. Also, they are recommended to use to prepare for conception and during pregnancy - to prepare for childbirth (but lightweight form).

Twine have virtually no contraindications, except in severe spinal cord injuries or acute inflammation of the lumbar or joints. They should master, even for beginners: in yoga no one force does not stretch, success is achieved by means of additional exercises, accessible to all. These exercises gradually make the joints more mobile, the muscles - strong and flexible mind - steady and calm. And there to twine close!

The complex to be performed once or twice on both sides. First, better train every other day, so that the muscles have time to recover, you can gradually move on to daily activities. If you feel that one side of the body you more amenable to stretching than the other, start training with bad side and complete the additional work areas, which stretch worse than others.

Pose runner

On the inhale lunged forward, placing the front foot flat feet below the knee. Pull back foot, place the foot on the toes, heel push back. The palms should touch the ground on either side of the front legs. Lower the shoulders, straighten the chest, pull the neck, gently lift the chin and look forward. Repellent palms on the floor, well pull back foot and spine, hold tight stomach muscles and the perineum. Hold for 30-60 seconds. Breathe smoothly and quietly.

Virabhadrasana 1 (variation).

Complete the transition from the previous asana: tear off the palm from the floor, lift your body, stretch your arms over your head, combining hand. Do not lift the shoulders, pull the neck, looking forward, stronger push your left leg back. Pull back slightly tighten the muscles of the perineum and abdomen. Hold for 30-60 seconds. Breathe smoothly and quietly.

Complete the transition from the previous asana: Lower the knee and lifting the back foot on the floor, put his hands on the sacrum thumbs up. Lower the arms and inhale push your tailbone and pelvis forward and down as much as possible, helping himself with his hands. Distribute your body weight on both feet, lower the shoulder blades and shoulders, pull the entire spine. Look up, craning his neck, or relax the neck and head back away; if this does not dizzy. Lightly tighten the muscles of the perineum. Hold for 30-60 seconds. Breathe smoothly and quietly.

Tilt.

Complete the transition from the previous asana: pull the body up, straighten your front leg, point the toe itself. On the exhale, pull your abdominal muscles and guide ribs forward and up. Pull your shoulders back, open the chest, palms rests on the floor or hold on to the front foot. If you are free to dip your hands on the floor is not rounded back, try a deep slope: first the lower front leg to the abdomen, then the chest and finally the head.
Point your pelvis back, try to lower your forearms on the floor. Lightly tighten the muscles of the perineum. Hold for 30-60 seconds. Breathe smoothly and quietly.

The rotation of the pelvis.

Complete the transition from the previous asanas: body lift and bend your front leg. Lean forward, get his shoulder under the knee, lean palms to the floor and move your pelvis rotational movements back and forth. Make maximum amplitude of motion. Right sock can slightly lift off the floor. Make 7-10 rotations in both directions.

Deep lunge to bringing the chest to the floor.

Complete the transition from the previous asanas: body lift, pull back leg by lifting the knee, rest your fingers on the floor, pull your heel back. Spread your hands shoulder-width apart, put it on the front stop of the same name palm, fingers pointing inward and symmetrically to it - second hand. On the exhale, pull the thigh of the front leg to the side and, keeping the right foot on the floor, bend your elbows, giving the chest to the floor.

Pull the neck, looking forward, elbows shoulders back. Lightly tighten the muscles of the perineum. Hold for 30-60 seconds. Breathe smoothly and quietly.

Longitudinal splits.

Complete the transition from the previous asanas: body lift, lower the back knee and lifting the foot on the floor. Make sure the legs are parallel to each other, the ilium clearly directed forward and lower back flat. Keep the shoulders evenly over the basin, fold his hands in namaste (greeting east) or stretch your arms up over your head, palms connecting, but do not lift with the shoulders. On the exhale, try as much as possible to turn the hips back, pulling at the same time the muscles of the perineum and tailbone. Distribute the weight evenly on both feet. Imagine, if you break the mat movement of the right foot forward and left - back. Do not rush to straighten your knees: gradually, when the joints become more mobile, the basin itself is below, and you can easily straighten your legs.

Hold back the maximum length and went down to the front of the foot, so as not to disturb the balance of the body and not to create tension in the sacrum. Tighten the muscles of the perineum and save even breathing. If you can not keep balance their feet, put his hands on bricks or on the floor. Hold for 30-60 seconds.