Скачать или смотреть how to do YOGA and warm-up at home ?

Practicing yoga and warming up at home can be a wonderful way to start your day or unwind in the evening. Here's a simple guide to help you get started:

Setting Up:
Space: Find a quiet and clutter-free area in your home where you can lay down a yoga mat or a clean, non-slip surface.
Attire: Wear comfortable clothing that allows you to move freely. Yoga pants or leggings and a breathable top are commonly used.
Props (Optional): You might want to have a yoga block, strap, or bolster nearby, but these are not necessary for a basic practice.
Warm-Up:
Deep Breathing: Begin with deep, mindful breathing to center yourself. Inhale deeply through your nose, filling your lungs, and exhale completely through your mouth, releasing any tension.
Neck Rolls: Gently roll your neck in a circular motion, first clockwise and then counterclockwise, to release tension.
Shoulder Rolls: Roll your shoulders back and down in a circular motion, then switch directions.
Arm Swings: Swing your arms gently from side to side, allowing them to loosen up.
Side Stretches: Stand with your feet hip-width apart and raise one arm overhead, bending to the opposite side. Hold for a few breaths, then switch sides.
Forward Fold: From standing, slowly bend forward at the hips, allowing your head and arms to hang towards the floor. Bend your knees slightly if needed.
Leg Swings: Holding onto a stable surface if necessary, swing one leg forward and backward, then switch to the other leg.
Gentle Twists: Sit cross-legged or in a comfortable seated position and gently twist your torso to one side, then the other, keeping your spine long.
Yoga Practice:
Sun Salutations (Surya Namaskar): This sequence warms up the entire body and can be repeated several times.
Standing Poses: Move through a series of standing poses such as Warrior I, Warrior II, and Triangle Pose to build strength and stability.
Balancing Poses: Practice balancing poses like Tree Pose or Eagle Pose to improve focus and concentration.
Seated Poses: Include seated poses like Forward Fold, Seated Twist, and Butterfly Pose to stretch the hips and lower back.
Backbends: Incorporate gentle backbends like Cobra Pose or Bridge Pose to open up the chest and stretch the spine.
Cool Down: End your practice with a few minutes of relaxation in Corpse Pose (Savasana), allowing your body to absorb the benefits of your practice.
Tips:
Listen to your body and modify poses as needed to suit your level of flexibility and strength.
Stay focused on your breath throughout your practice to deepen your awareness and relaxation.
Consistency is key. Aim to practice yoga regularly to experience its full benefits.
Remember, yoga is a personal practice, so feel free to adapt it to suit your needs and preferences. Enjoy your practice!