Yoga morning complex

Many medical professionals and health experts consider morning to be the most important part of the day. To some extent, this is true, because in the first half of the day, immediately after waking up, our body works most efficiently: a body full of energy responds well to various physical activities, and the brain, rested during the night, intensively absorbs new information and analyze it better.

Want to enhance this effect? Nothing is impossible, and morning yoga will help you become even healthier!

Yoga classes in the morning are incredibly beneficial. Here are just a few of the benefits that yoga has, and the morning complex in particular:

quick awakening;
positive charge for the next day;
preparation not only of the body, but also of thoughts;
activation of the most important biological processes;
increasing self-discipline;
development of the correct daily routine.
If your goal is to lose

weight, then yoga exercises in the morning are one of the surest ways to achieve what you want. Regular morn

ing exercises contribute to the normalization of blood circulation, accelerate the removal of toxins and toxins, and stimulate metabolic processes. Together, this results in a beautiful silhouette and increased flexibility.

A set of exercises for morning yoga

The peculiarity of classes in the morning is that usually it is not possible to allocate enough time for a full-fledged workout. As a rule, the duration of the practice in the first half of the day is up to 20-30 minutes. So that you can use this time with maximum benefit, we recommend paying attention to the following asanas. They are suitable for both beginners and experienced yoga practitioners.

Cat pose. Get on your knees, straighten your arms, palms should rest on the floor. As you inhale, arch your back and lift your chin up. Lock this position for 5 seconds. Next, as you exhale, relax your body. After that, inhale again and round your back, lowering your head down. Repeat this cycle up to 5-8 times.

Fluttering butterfly pose. Sit on the floor with your back straight and knees bent. Pull your heels as close to you as possible, connect the soles of your feet and wrap your arms around them. Keeping your back straight and keeping your feet flat on the floor, rhythmically raise and lower your hips. Do five repetitions, then rest (about 5 seconds). For the first time, this exercise should be done in 5-8 approaches.

Embryo position. Lie on your back, arms along the body, legs straight. While inhaling, pull your knees to your chest and clasp them with your hands, at the same time raise your head and try to bring your forehead closer to your knees. Hold this position for 3-5 seconds, then straighten up and rest. The asana should be repeated no more than 10 times.

Finish your morning yoga with shavasana, completely relaxing and letting go of all thoughts.

The poses described are the simplest, but they perfectly drive away sleep and give a charge of vivacity for the coming day. As they are mastered, it will be possible to complicate the complex by adding new exercises to it.

Child Development Criteria

However, no matter how smart and quick-witted a seven-year-old child may be, intellectual development is not the only criterion for assessing his development. There are several more in the arsenal of child psychologists including prime numbers list.

Physical development

At 6–7 years old, children grow intensively – they “stretch” by as much as 10 cm. At the same time, the bones of the skeleton grow rapidly, but the muscle mass lags behind and is still underdeveloped. Important changes occur in almost all body systems – respiratory, cardiovascular, nervous. Here is just one fact: by the age of 7, the weight of the brain increases almost three times! That is why it is so important to provide younger students with proper nutrition and give feasible physical activity. It’s not just about physical exercise: sports games and outdoor activities will also bring considerable benefits. Thanks to regular exercises, the child will strengthen muscles, including respiratory ones, blood circulation will increase, all organs and tissues will be saturated with oxygen and receive enough nutrients. The musculoskeletal system will actively develop – doing any sport contributes to the formation of the correct posture.

Logic development

The main thinking of a seven-year-old is visual-figurative, that is, to study the surrounding objects, the child does not need to actively interact with them (visual-effective thinking). Before entering school, a child can already think using a system of images, that is, pictures depicting an object in action are enough for him to understand something about him. This type of thinking is clearly manifested in the child’s ability to draw: when depicting an object, for example, a house, the child relies on his own ideas about it, on those of its characteristic features (roof, door, chimney) that are imprinted in memory. The resulting image what is common core math is just an image that has developed in the baby at a given time.

Approximately at the age of 5–7 years, and especially actively with entering school, the child begins to form two new types of thinking for him: verbal-logical and abstract. During conversations with parents and schoolwork, the child learns not only to report facts, but also to subject them to detailed analysis. For example, from the judgment that his feet got wet, he can conclude that there is a possibility of getting sick.

For successful schooling, it is recommended to develop different forms of thinking in the child, resorting to games and exciting tasks.

mental development
With the loss of childish spontaneity and contractions grammar, which occurs between the ages of 6 and 8, the child begins to reflect for the first time – thinking develops so much that he can finally see himself from the outside. “At the age of seven, their own worldview begins to form: the child evaluates himself, compares with others, and most importantly, he is very attentive to the opinions of significant adults,” says child psychologist Alexandra Nikolaevna Rostopchina. “Social relations are already becoming more stable, the child is not ready to play with anyone: preferences and friendships are being formed.”

Key to Pranayama: anti-stress, energy, strength

What pranayama to do against stress:

1. Winner’s Breath, Ujjayi, is one of the most effective stress relief and defense techniques.

2. Another powerful technique is Murchha Pranayama “Breathing intoxicating with bliss.”

3. If you are stressed, you only need to do Anuloma-Viloma pranayama (“Alternate breathing”) for 3-5 minutes. And if the stress is very strong – 10-20 minutes.

4. A long, difficult, but extremely effective pranayama meditation for stress – Anuloma-Viloma with Prana-Shuddhi. Especially good for advanced yogis.

5. To instantly defeat an attack of anger (for example, after an unpleasant conversation on the phone), apply Sitkari and Sitali pranayama for 30-60 seconds. It is not recommended to do them for a long time.

6. To “prevent” stress, it’s great to do the Agnisara-dhauti technique (Breath of Fire) every morning. It involves holding the breath (Bahir-Kumbhaka), which works with a sense of self-importance and frees from superficial anxieties (and, as they say, “from the fear of death”).

7. Walking in the park, do this technique – “Vrajana Pranayama” (“Walking Pranayama”). This unusual breathing is used exclusively when walking, in the fresh air. Remarkably relieves nerves, and is good for health in general.

Pranayama to get a charge of vivacity:

1. Bhastrika pranayama (“bellows breathing”) allows you to quickly gain energy. Perfect morning practice!

2. A milder version of Bhastrika – Kapalabhati (“Cleansing breath”). It can be done for quite some time without discomfort.

3. “Full Yoga Breathing” activates a number of mechanisms in our body that give a feeling of calmness and strength.

4. “Nadi Shodhana pranayama” (“Breathing purifying naadi”) does not give a quick increase in energy, but in the perspective of yoga practice, it completely rebuilds the body to a more powerful level of energy.

5. “Samaveta Pranayama” – “Breathing through both nostrils” – a unique yoga practice that directly adds energy! Try it and see.

How to breathe to hold power asanas:

1. “Full yoga breathing” is used for all power asanas in which there is no twisting of the body (if it is, you cannot do such breathing, it is not useful).

2. “Breath of the Winner”, Ujjayi is used when holding especially difficult postures. Gently warms the body and promotes introspection and awareness, which prevents injury. Practice breathing this way both on the inhale and on the way out.

3. Antar Kumbhaka – holding the breath while inhaling – is used when mastering asanas that you cannot hold for a long time yet. For example, when mastering Bakasana (“Poses of the stork”, she is also Bakadhyanasana – “Pose of the patient stork”), Kukkutasana (“Poses of the rooster”), Santolanasana (“Poses of emphasis on hands”). It is also useful for forceful entry into so far difficult poses, such as Chakrasana (“Wheel Pose”) or Mayurasana (“Peacock Pose”) and others.


Attachment to an causes suffering. This is due to the impermanence and impermanence of this world. Nothing can exist eternally, so when the object of attachment is destroyed or disappears from view, the creation of attachment leads to suffering. According to the Yoga Sutras of Patanjali, Abhinivesha is one of the five kleshas that lead to suffering. Abhinivesha” in Sanskrit means “longing for life,” “longing for existence.” A more understandable translation of a concept like abhinivesha would be “fear of death.”

Fear of death is the basic instinctual program of every living being. It is experienced by both highly evolved living beings and single-celled organisms. Every living being does not want to die and tries by all means to preserve its life and prolong its existence as much as possible. However, it is the fear of death that gives rise to all other fears that lead a living being to suffering. By being hypertrophied, the fear of death, in turn, gives rise to many other fears that are unreasonable and illogical.

In the sutra of the ninth second chapter, Patanjali describes such kleshas as abhinivesha. Krishnamacharya’s translation of this sutra accurately describes the nature of abhinivesha: “Fear is an innate sense of dread of what is to come. Both the wise and the ignorant are subject to it.” Fear of death is the basic feeling of a living being due to avidya – ignorance. The lack of knowledge that the soul is beyond time and space, was never born and will never die, exists eternally and cannot be destroyed in any way, leads to the illusion that everything ends with the death of the body. And as Krishnamacharya correctly stated, this delusion is so profound that not only ignorant people, but even sages are afflicted with the fear of death. Although they understand the structure of the world theoretically, in practice such sages have not experienced the separation of body, soul and spirit, and therefore, just like ignorant people, they are subject to abhinivesha. No theoretical concepts and philosophical knowledge can break the shackles of abhinivesha, because this kleshas is a deep characteristic of the mind of every living being. Only by experiencing the separation of mind and soul and becoming fully aware of the temporality and mortality of the body can one free oneself from the shackles of abhiniveshi.

In the translation of the same version of the ninth sutra by A. Righin’s translation of the same ninth sutra states, “Attachment to life springs from life itself.” He is referring to the fact that the soul loses its self-consciousness during its incarnation in the material world, and the mind becomes attached to the body in the process of activity in the material world. It is the binding of the mind to the body that leads to many sufferings, ranging from adverse weather conditions to physical pain and even death of the body. All these sufferings arise only because of a deep delusion about the impossibility of the soul’s existence outside a particular body.

Thus, the mistaken identification of the soul with the mind and the body leads to such kleshas as abhinivesha. Abhinivesha in turn leads to other fears and related suffering. To free oneself from the bondage of abhinivesha, avidya must be destroyed. This is accomplished by recognizing oneself as an eternal, unchanging, immortal soul that has never been born. And that which has no beginning has no end. The realization that death is merely the process of changing from one body to another leads to the elimination of such kleshas as Abhinivesha. Patanjali wrote about the destruction of Abhinivesha and other kleshas in the tenth sutra of the second chapter. In Svensson’s translation it says, “These subtle causes of suffering must be eliminated by developing their opposites.”

How to develop these opposites to kleshas is explained in the next, eleventh sutra of the second chapter. In it, Patanjali writes that kleshas are eliminated through meditation or dhyana. Through the practice of dhyana, the four secondary kleshas and their root cause, avidya, can be eliminated. When one realizes oneself as an eternal, immortal soul, all five kleshas are eliminated, and one attains the state that Patanjali describes at the very beginning of his philosophical treatise – the state in which all vritti, the cause of restlessness of mind, are subdued. One translation of the word “vritti” is “whirlwind.” Like a whirlwind sweeping across the surface of a lake and creating turbulence, the vritti creates restlessness in the mind. When there is no vritti in the mind, tamed by the practice of dhyana, the abhinivesha ceases as one attains a true view of the nature of things and phenomena. Patanjali writes about how dhyana works in the 12th sutra of the third chapter. In A. Bailey’s translation, it says, “When mental control and the controlling factor are brought into balance, a state of unidirectionality arises. This unidirectional state is dhyana – concentration on the object of meditation. And the calming of the mind in the process of meditation frees from the fear of death caused by the restlessness of the mind.

A teenager doesn’t want to go to school, a teenager doesn’t want to learn

There are enough problems in adolescence, but a particular problem for parents is the unwillingness of the growing offspring to study

What are the reasons why a teenager does not want to go to school, and how should parents react? At first it is necessary to understand the causes that gave rise to an unwillingness to learn.

The lack of incentive for the teenager.

The first reason why a teenager does not want to go to school and learn first grade sight words can be a lack of understanding, why in general there is a need to fill his head with all sorts of unnecessary facts and theorems. Arguments that were given to parents during their Soviet childhood, saying that the country and future generations need it, are no longer relevant. The assertion that without knowledge it is difficult to become a respectable person is also debatable, because children see how former truants and truants get on in life. In addition, children, even 14-year-olds, are not capable of looking far ahead, setting goals and overcoming them.

Advice to parents: try to convey to the younger generation that the life of an educated person is much fuller and more interesting, he understands the processes of the world and what is 2/3as a decimal, and you should give good examples.

What to do if a teenager doesn’t want to study.
Lack of desire to go to school can also be observed in gifted children. They suddenly become uninterested in learning, and no amount of threats and persuasion will not help. Teachers can only increase unwillingness to learn by giving boring lessons and labeling students as “lazy,” “rascal,” etc. As a result, even the most diligent student may feel an aversion to school.

Advice to parents: if your pupil really “outgrew” the school material, find him an educational institution more suitable to his potential. Talk to the teacher – perhaps he is too categorical in his assessment of your child?

How to motivate your teenager to learn.
School conflicts. Among middle school students, fights are quite common. Sometimes the reason can be the desire of the teenager to be a leader when he lacks the proper qualities. Another reason could be his efforts to be in two companies of classmates, not completely understanding which one of them he strives for, and as a result the child is between two fires. Another reason – the transition to another educational institution where the relationship between classmates have already been formed, and your child can not define his place in the established group, and it is difficult for him to be the first to begin to communicate. When a teenager feels uncomfortable, he does not want to go to school.

Advice to parents: analyze the cause of misunderstanding between the guys in class and your teenager. Take him out for a frank conversation, think how you can help him to improve the situation, give him confidence in your support. If the case is neglected and you can’t resolve it by your own efforts, you can enlist the help of a psychologist.

The teenager is learning poorly.
How can parents help their teenager?

ü Not to force him to study despite the feelings he is experiencing.

ü Don’t compare him to other, more successful students.

ü Encourage and try to smooth over your child’s shortcomings. Don’t give him hurtful nicknames, don’t call him a slacker or a fool – this will destroy the trust between you.

ü Do not speak negatively about the school in general or the teacher in particular in the presence of the teenager, because the parents’ opinion forms the child’s opinion. Hearing an unflattering characteristic, he will decide – if the school is bad, then why study there? Try to let your child see the positive aspects of school.

Don’t try to frighten your child with predictions of what he will grow up to be if he drops out of school, and don’t use as an example antisocial and criminal elements. If your memories of your own school are negative, don’t program your child for the same attitude toward his or her school that you once had.

ü Always and in everything support your child, do not leave him or her alone with problems and difficulties.

Seven Steps to Preschooler Independence

The desire for independence and read social studies 3rd grade is inherent in the development of a child from an early age. But it can be difficult for parents: how to let your child learn to be independent, see his failures – and not rush to help him or do everything for him?

Being able to gradually develop independence helps the child gain a sense of self-esteem and self-respect, face disappointment when things don’t work out, and learn to be persistent. Yes, it can be hard to watch, for example, how a preschooler is going to pour himself some milk – he climbs on a stool, opens the fridge, balances, then puts the cup on the edge of the table, the milk spills… Often encouraging independent attempts to do something means watching how an ordinary thing takes a child much longer than you, and dirt and disorder form around. It’s hard to watch a child try, fail, get frustrated, get angry, read 5th grade math multiple choice questions. Here are a few ways to help him – and be calmer yourself.

1. Establish a daily routine
A stable routine and a predictable routine are all important in fostering independence: let children know exactly what to do next. Even brushing their teeth is a routine because it consists of several steps that are always done in the same order: turn on the water, rinse the toothbrush, apply toothpaste, brush, rinse the mouth, grab a towel. As kids learn this sequence, they learn to anticipate what will happen next and are ready to use your help less and less: if you let your kid squeeze the toothpaste onto the brush, soon he will definitely be able to do it himself (and will remember exactly how to do it right).

2. Let your child choose
Another way to support independence is to give choices. Involve your child in discussions about everything related to him: what to wear, what to play, what book to read before bedtime. This does not necessarily mean that he gets complete freedom of action, it is better to offer two or three options, and then praise him for his choice. This way will also help to avoid conflicts when a preschooler insists on doing things his or her own way; just offer other options to choose from.

3. Ask for your help
Kids love to help! It both helps to gain independence and, in difficult or conflicting situations, shifts your child’s attention and gives him or her a sense of control. When you let him help you, you build his confidence and give him something new to learn. For example, when you make an omelet in the morning, you can ask the “assistant” to pour milk into the bowl, toss the shells, and stir the eggs. Besides, children will like the food, in the preparation of which they took an active part.

4. Run errands.
Even preschoolers can take on some chores at home. Even if they are still very easy errands (picking up toys or taking clean laundry off the dryer), they will be important stepping stones to move on to more serious tasks. Domestic chores help to develop responsibility, self-confidence, and teach teamwork. Tasks can also become part of the daily routine: for example, a child can always take his plate to the sink after a meal, and later help wash dishes or load the dishwasher.

5. Let her handle the challenges
Be sure to let your child try complicated things and solve small problems on their own. We often think that if he fails at something, he’ll get upset or throw a tantrum, but actually trying and small victories will only give him confidence. For example, if the child has put the shoes on the wrong foot, don’t point it out at once (and certainly don’t change his shoes silently), let him discover it or ask you for help. Being able to cope with tasks that are not exactly easy, but are still within the range of what the child can handle with some support, helps him to learn to solve problems and maintain self-control. You can admit that it was difficult, give praise for the effort, even if it didn’t all work out.

6. Encourage “projects.”
The child will definitely encounter project activities at school, so you can get acquainted beforehand with how projects are arranged: it can be some completed creative work, a handicraft or construction, or a model assembled from constructor parts. A project gives the child an opportunity to focus on a particular activity for a certain period of time – and to evaluate the result himself/herself. Suggest that the preschooler use a variety of art materials (crayons, markers, chalk, finger paints), building materials or other play props, empty boxes or paper towel rolls. Pay attention to what he likes best to guide and expand play: some are more into construction and others into the story of the games. You can comment on the activities, but don’t do them instead of the child.

7. Praise
It’s great when your child has enough opportunities to develop independence, but it’s also important to let him know that you notice his efforts, perseverance, progress. With this feedback, you also note the qualities that you want to develop in the child and increase the likelihood that this behavior will happen again. Praise actively and with enthusiasm, positively, explain what exactly you like: for example, “Great job! How did you manage to build such a tall tower?” or “I’m proud of you for solving that puzzle!”
Such positive attention is a serious reward.

Benefits of Yoga

Yoga helps:

Improve concentration, develop stress tolerance and slow-down skills;
Restore the emotional background, calm the psyche;
“Renew” the body and regulate the hormonal background;
Improve the quality of sleep;
To strengthen physical health (strength, flexibility, balance).
Today there are many schools, teachers and styles of yoga around the world. Some adhere to traditional teachings, while others combine new and ancient techniques, so everyone can find something different in yoga. Yoga is suitable for everyone, regardless of age, gender, religion and physical fitness. At the same time, yoga is not a sport or fitness in the usual sense. There’s no need to set goals and there’s no competition: it’s a personal practice, even if it takes place in a group.

The frantic pace of life, multitasking, and information overload all contribute to self-destruction, stress, tension, blocks, and clamps in the body. We don’t move much, we don’t sleep well, we eat on the go, we don’t know how to relax. Yoga is a tool for self-recovery on all levels, for self-regulation and self-discipline.

How to help your child adapt to school loads

A carefree life, sleep until lunchtime, the ability to do what you want, melted like snowflakes in the palm of your hand. The schoolchildren began a rather drastic change in their lives: limitation of free time, early waking up, mental and emotional stress. How can you help children cope with the transition period and and adapt to a different daily routine?

Mother gets child ready for first day of school; Shutterstock ID 36228646; PO:

Psychologists assure that it is important for parents to start with themselves: to understand that the beginning of the school year is not a nightmare at all, but a situation for which you can prepare. Then your child will perceive what is happening just like that.

– To make children quickly enter the educational process and, remember the main words – daily routine, – advises psychologist, gestalt therapist Elena Rasskazova. – In September, it is vitally important to follow the correct diet, duties, rest and sleep. Get your house and yourself in order. Develop general rules, think over the daily routine and joint activities.

Many parents sigh sadly at the words “daily routine”: not everyone has time for constant control. But it is not at all necessary to stand above the soul of a student – modern gadgets will come to the rescue. Home video surveillance will help parents, without unnecessary effort and stress, control whether the child is following the agreed schedule.

– In many situations, video surveillance will be more effective for parents and more comfortable for a child than endless follow-up phone calls with questions. It happens that younger schoolchildren after school stay at home under the supervision of grandmothers or older brothers and sisters, while their parents are at work or gone shopping. If a video camera is installed in the house, parents at any time, in any place where there is Internet, can watch the broadcast on their smartphone in the Smart Home mobile application and find out what the children are doing: whether they have returned from a walk on time, whether they are studying or staying too long. computer games, – says Yulia Yashkina, director for work with the mass segment of the Saratov branch of Rostelecom.

Parents can watch live streaming on their smartphone, tablet and computer, rewind videos, record and save clips. The archive of records is kept for up to 30 days. The home video camera from Rostelecom operates on a Wi-Fi network, it is easy to install and connect it yourself. The gadget has a wide viewing angle, infrared illumination, a motion sensor and a microphone.

“Through the built-in microphone, you can communicate with the children at any time: at the right time, remind you about lessons and household chores or suggest how to warm up your lunch,” adds Yulia Yashkina. – Children like to be in touch, and parents are always sure that everything goes according to plan at home.

If your child has grown up and independently monitors the daily routine, help him more effectively use the time to prepare for class.

“It is convenient to do homework according to the“ tomato principle ”- this is one of the time management techniques,” says Elena Vostrikova, Ph.D., teacher, teenage psychologist. – “Tomato” is a segment for one task, you need to “eat” it whole, not to be distracted or cut into pieces. That is, we distribute the load as follows: set a timer for 20 minutes and work on a specific block of tasks. The timer has rang – we have a rest for five minutes. We devote the next twenty minutes to another block of classes. Twenty minutes later, switch and rest again. After four “tomatoes” we take a break for 15-30 minutes. It’s better to concentrate on tasks this way. Plus there is, as it were, such an internal agreement with myself: now I am not distracted by anything, but as soon as the signal sounds, I do what I want. It is better to plan the number of such “tomatoes” in advance.

– After an intense day, ensure a healthy sleep for your child, – shares Elena Rasskazova. – Be sure to remove in advance everything that interferes with falling asleep: mobile, TV, computer, bright lighting. When the child is in bed, tell him that it is time to sleep. Don’t negotiate unnecessarily. If the child – an elementary school student, gets out of bed, convince him that for this he will have to lose what is of value to him. If he persists and leaves his room, take him by the hand and calmly but firmly lead him back and put him to bed. Repeat this as many times as necessary (even a thousand times) until he learns that it is better to stay in bed. Always reward good behavior!

The list of practical tips is endless. The main thing is to remember that parents for a child should always remain support and support, those to whom he can turn at any moment and in any situation and always get help and support.

Holding the breath in pranayama: how much and why?

Today we’ll talk about the benefits of holding your breath including in the process of Many pranayamas involve holding (kumbhaka). Why is it necessary and what benefits does it bring on the physical and energetic levels?

N.B. Everything written here was not invented by me and I do not claim authorship of the information presented. This article is a retelling of one of the chapters of the book by Andre Van Lisbet “Pranayama. The path to the secrets of yoga ”.

The benefits of kumbhaka and its varieties
Holding your breath stimulates cellular respiration. This type of breathing involves all the cells in the body. As Andre Van Lisbeth notes,

“The activation of the cells leads to the revitalization of the organism and the acceleration of all biological processes. The liberated energy serves for psychophysiological purposes <…> Western people, who live mainly in closed rooms, have few opportunities to stimulate cellular respiration. Practicing pranayama exercises ensures that this gap is filled by improving vitality and helping the body to cope with fatigue. ”

The effect of holding the breath depends on its duration.

Kumbhaka up to 20 seconds
A delay of 3 to 20 seconds promotes better oxygen uptake. Usually, only 6% of the 21% oxygen in the air is absorbed during breathing. That is, the exhaled air contains 14-15% oxygen. Thanks to kumbhaka, the efficiency of breathing increases.

A delay of this duration has no contraindications and can be practiced anywhere.

Kumbhaka up to 90 seconds
A delay of 20 to 90 seconds makes the result even more effective.

At the physiological level, it:

Alters blood circulation. That is why it is better to perform it in the Lotus Pose (Padmasana) or in the Diamond Pose (Vajrasana) – this allows you to stop the blood flow to the legs and increase the blood flow to the brain and heart.
Changes metabolism: to obtain oxygen, sugar stores are broken down.
Increases the concentration of carbon dioxide in the blood and raises the body temperature.
At the level of the nervous system, such a delay restores the nervous balance. By acting on the vagus nerve (the central control point of the parasympathetic nervous system), it protects the body from overexcitation. That is why pranayama with holding the breath is so useful for a modern person who often has poor sleep and tense nerves.

Kumbhaka from 90 seconds and above
A delay of 90 seconds to several minutes can help restore lost body functions. Here you can turn to the hypothesis of Professor Filatov, who suggested that

“Cells, when exposed to unfavorable, but not fatal conditions, begin to produce stimulants that can activate the work of the whole organism.”

Holding the breath for such a period of time is recommended to be performed only under the supervision of a teacher.

Pranayama is the source of youth
Add pranayama to your practice and train your breath holding to improve your nervous system and overall physical condition.


Sometimes in the morning after sleeping, it can be difficult for us to come to our senses and start practicing This is due to the fact that the body was practically in a motionless state and the centers of the brain regulating the coordination of movements had not yet been fully involved in the work. In order to get oneself out of this inert state, there is a wonderful tool in the arsenal of hatha yoga – balance asanas on one leg, which, due to their impact on the cerebellum, contribute to the activation of the body as a whole. Cerebellum – “small brain” – a part of the brain responsible for the coordination of movements, regulation of balance and muscle tone, involved in the processes of higher nervous activity: the accumulation of experience, the development of memory, thinking.

One of the most effective asanas in this situation is Vrikshasana – “Pose of the Tree”. The pose is quite simple. However, it gives a good muscle load: it strengthens the spine and legs, opens the pelvis, teaches you to remain calm, focused mind, composure and increases willpower. The static nature of the asana is only visible.

Rooted and frozen like a tree, inside we constantly maintain tension and upward thrust. Like a tree stretching towards the sun, we strive upward with all our essence on the physical and mental planes. It is recommended to include Vrikshasana in your morning practice.

According to Kaushtub Desikachar, the son and disciple of yoga master T.K.V. Desikachara: “She teaches us to stick to the intended path, no matter what obstacles.”