Standing asanas for beginners

Regular yoga classes ensure a lean and healthy body, as well as excellent well-being. For people with no practice experience, special standing asanas for beginners are perfect, which are easy to perform even without prior training. Next, we will look at the main ones.

Asanas for beginners in a standing position
The ability to balance is important not only physically, but also spiritually. Therefore, asanas standing on one leg are very popular among beginners and practicing yogis. At first glance, it may seem that it is very simple even for a beginner to complete them, but in the process of practice, you understand the complexity of each of them.

Standing asanas provide a certain base that will be required for further practice. They prepare the body for complex postures, which helps to avoid injuries and discomfort in the body. The correct performance of such asanas teaches you to keep the right position of the body, evenly distributing the weight and getting the most out of the practice. In addition, such poses:

align the spine;
learn to stand correctly;
help to get rid of the deformity of the feet, align the so-called “triangle of the hips”;
develop the habit of keeping the correct posture, keeping the back straight;
provide gradual strengthening of the muscles of the legs and back.
Regular repetition of such poses increases self-confidence and develops the ability to concentrate, calming the mind.

Standing on one leg is especially effective, the second leg is raised to the side – it develops a sense of balance and the ability to keep your back straight. At the same time, the thigh and abdominal muscles are strengthened. This asana is indicated for people who have a sedentary job or spend a long time on their feet. It is useful to perform it in case of a decline in vitality, regardless of age and gender (asana can be performed by people of any age, and is also shown to children).

Intense pose standing on one leg, hands up is a practice for calming the mind, strengthening the muscles of the arms, legs and back. It is important to perform this asana correctly, without leaning forward and keeping your arms parallel. In this pose, it is recommended to follow the sensations in the back and arms, trying to focus on them. After a while, the asana can be made more difficult or the amount of time spent in it can be increased.

Contraindications for standing asanas
Those who attend yoga classes know that the practice has few contraindications. But it is important to follow a few simple rules that will help avoid unpleasant consequences:

Standing postures are not performed during the period of illness and antibiotics, as well as in the postoperative period.
For standing asanas, a contraindication may be menstruation in women, when it is better to refuse to perform twists and power asanas that load the abdominal muscles.
It is worth doing yoga exclusively on an empty stomach in order to achieve greater efficiency from the practice and avoid discomfort in the body.
During the course of deep massage and acupuncture, you should avoid performing power standing asanas.
Always monitor the sensations in the body when performing certain asanas while standing, stopping the practice if pain occurs. And it is best to study with an experienced teacher. You will always find a suitable mentor in our School, you can discuss with him the possibility of attending group classes or individual practices – as it suits you.

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How to determine if a child is ready to write

The readiness of the preschooler’s hand to perform various graphic exercises and homework debate that will help him learn to write in capital letters in the future largely depends on:

on whether the crumbs have an interest in learning to write;
from the level of maturity of fine (fine) motor skills of the hands;
from the experience of graphic movements.
Also, before proceeding with the implementation of graphic tasks, you need to evaluate:

how capable the child is of understanding and accepting the task assigned to him;
whether he knows how to arbitrarily control his actions;
whether he is well trained;
whether he has the skills of orientation in space (knows what “top-bottom”, “right-left”, etc.);
whether the movements of the hand and eyes are coordinated, whether he is capable of visual analysis, whether there are any problems with vision.

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Kapalabhati (“Cleansing breath”, it is also “Illumination of the skull”)

Do in the morning. Any comfortable sitting posture is suitable, except for Vajrasana and Virasana Lesson: 3-5 sets of 10-30 cycles, between them 15-30 seconds rest and free breathing (let your breath go free), Shambhavi for continuing. Having mastered pranayama as it turns out, try to “play with your stomach”: breathe in the lower parts of the lungs (“belly”), the upper ones (“chest”, “collarbones”), and you do not need to breathe in the full volume of the lungs. Lower breathing in Bhastrika is most beneficial. The top one is the easiest.

The beneficial effect is explained by the fact that this technique “breathes through” the lower lobes of the lungs, which almost never happens in the ordinary life of a city dweller, an office worker. Powerful, rapid breathing, involving the lower parts of the lungs, makes up for the lack of life-threatening situations that were the norm in ancient times and gives a powerful impulse to activate all body systems, this is a kind of “TO for the hormonal, respiratory and cardiovascular systems.”

Doing this pranayama regulates the hormones in terms of stress and rest hormones (adrenaline, serotonin), so you will notice that with regular practice you become less irritable and more joyful and positive.

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Ways to harmonize apana vayu

There are many ways to harmonize apana vayu, and in general you should perform the various techniques in combination. First of all, it is worth beginning with purification and and then proceeding to turn the apana upwards.

Cleansing. The first thing to do is to clear the channels and convert the stagnant energy in the pelvic area.
Among shatkarmas (purification techniques) the most effective is shankhaprakshalana, purification of the intestines. This technique helps to replace the old microflora with the new one. For this purpose, a few liters of warm, salty water are drunk in a fairly short time and at first certain body movements are performed until the urge to defecate is felt. With this technique, the intestines are completely flushed out, and even the most stagnant stagnation and impurities are removed. Before you start doing it, make sure you read the instructions on the internet or in “Hatha Yoga Pradipika” or talk to someone who has already had the necessary experience.
Ashwini mudra – contraction of the muscles of the anus. It is good to perform in dynamics. Vajroli mudra (sahajoli mudra for women), contraction of the urethra and genital muscles, is also good to perform dynamically. Performing these mudras increases blood circulation in the genital area, which in turn activates metabolic processes and normalizes their work. It is necessary to note that these exercises may cause excessive concentration on the lower centers, that is why afterwards it is better to do asanas for energy lifting, it is also possible to chant the Om mantra.
Asanas and other physical exercises on the pelvic area. Nowadays most people’s pelvis is overly constrained, which leads to a weakening of the processes in this area. Sitting at work, tight and restrictive clothing, wrong shoes – all these things lead to disorders. So first of all we should “shake up” the pelvis by normalizing blood and prana flow in this area. Asanas that are good are Stupa pose, rolling from one foot to another, Baddha konasana, swinging movements of hips, iliac-bone movements, Paschimottanasana and other asanas with a pelvis;
Dietary changes. Consuming foods with low vibration concentrations has a strong effect on strengthening apana vayu. This includes: alcohol, foods associated with killing (meat, fish, etc.), meals prepared in unwholesome places, by unwholesome people, from stale foods. Increasing the consumption of fresh fruits, vegetables, nuts, pure water, etc. not only purifies the body, but also raises its vibrations.
Energy Boost.
Upside-down asanas. Among all the inverted asanas, special attention should be given to Viparita karani mudra, because when performed correctly, it relaxes the pelvis and lower abdomen, while increasing blood flow to the upper centers;
Agnisara kriya – manipulation of the abdomen while performing maha bandha (simultaneous holding uddiyana, jaladhara and mula bandha) and holding the breath on exhalation. Allows you to connect prana and apana vayu and activate samana vayu, thereby increasing the assimilation of prana. After the practice, you can also feel that after the release of energy locks there is a rush of energy to the head, i.e. as a result udana vayu is also activated.
Mula Bandha – pulling the muscles of the crotch inwards and pulling them upwards. This blocks the downward flow of energy and redirects it upward. Can be performed in practically any asana.
Pranayama. Performing different pranayamas, like nadi shodhana pranayama and anapanasati pranayama, harmonizes energy currents, helps to clear channels and bring the mind into balance;
Reading spiritual literature. An indispensable part of increasing not so much the intellectual level as the spiritual and energetic level. As we said above, strong apana pulls our consciousness down, and often we are visited by thoughts of a far from noble nature. To avoid this, it is necessary to replace the information that comes to us, which directly determines our thoughts and outlook. And the best means is through spiritual literature.

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“My child doesn’t want to learn at all!” – This is a problem that almost every parent faces. What is the reason? How to get your child interested in learning? How to explain to him how important it is? A single recipe does not exist – every situation requires a unique approach. But some common features can be highlighted.

In general, we can distinguish three main motivators – the reasons that encourage us to do something:
1) The pleasure of the corresponding angles picture
2) Expectation of a reward in the future.
3) Fear of any negative consequences of idleness

These principles, as we can see, work fine for adults as well. We are willing to do boring work for high pay – we are motivated by the expectation of reward. We can repair a leaky pipe, knowing that if we don’t, the house will flood – we are motivated by the fear of trouble in the future. And we don’t need any reason to meet good friends or travel – these things are pleasurable in and of themselves, we are motivated by the pleasure of the process. Also, additional motivation is not too important to us if we really love our work.

The same motivators also govern children’s love or dislike of learning

The school system of grades, verbal encouragement or reprimand from teachers, mostly uses reward and punishment motivators (the proverbial “carrot and stick method”). But as we observe, this system – rewards and punishments – that works so well for adults, works very poorly at school. Why?

The main reason is very simple: grades tend to have little impact on students’ lives. Much less than positions, salary, bonuses and fines! Let’s say Petya got an “A” in math and Vera got a “3”. How would that affect them? Perhaps Peter would be praised and Vera would be scolded. Maybe Peter will even be given some small pocket money. In most cases, this is completely insufficient. Compare, for example, with the prospect of promotion, which will buy a car in six months, or with the prospect of dismissal with a record in his work book – the difference is huge! That is why the system of school rewards and punishments cannot motivate students by itself.

The situation is quite different with the first of the motivators, i.e., enjoyment of the process. If Petya likes to play on the computer, he does not need any more reasons or excuses: he will play as long as he can. If Vera likes to go out with friends, she will not need any fear of reprimand or encouragement in the form of money or gifts – she will just go out with them for hours on end.

There are children who love to learn. Curiosity is one of the traits of our nature; some have it stronger, some weaker. There is also a love of doing a particular thing, a hobby: some like to read, others like animals, someone loves to play soccer – interests, as well as activities, a great many. And everyone has one or another interest – every adult, every child. There are just those who have not found “his” thing – something that can really give pleasure.

A frustrated, upset child, or child with learning difficulties.

There are different ways to find what you love. Of course, the best one is practice. You just need not be afraid to try out different areas. Yes, you did not like volleyball or tennis, but that does not mean that the sport does not suit you in principle – perhaps you will find yourself in golf or fencing. You’re not interested in a high school physics course – that doesn’t mean that a course of lectures by, for example, Feynman can’t awaken in you a passion for that science. But the path of practice, for all its merits, has one important disadvantage: it is too long. To personally try every activity that has been discovered by humankind is an impossible task.

The second way is to share experiences, to communicate with people who have actually done these or those things. This way is also very good, but has a very significant disadvantage: all people are different. For one, the work in direct sales is a horror and torture, which are barely compensated by a salary, but designing structures is a pleasant and easy task; for another, the market analysis will be unbearably difficult and boring, but the work on training will be easy and pleasant. Exchange of experience is always an exchange of personal experience, transmitted through the prism of a given person’s personality.

Finally, to determine the sphere of their interests and find a business that will really give pleasure, you can turn to the services of professionals working in the field of career guidance. Yes, the recommendations received as a result of career guidance will not replace personal experience of the activity. But career guidance testing will help to avoid wasting energy and time. Instead of trying your hand at all the different fields of study and activities, you can focus on a few that really suit you.

In conclusion, I would like to emphasize once again that all people are different. We differ in our interests, in our abilities, in our personalities. But each of us can find a job that will not only maintain a decent standard of living, but will be easy and enjoyable to do. It is only possible to determine what is really “your” job on the basis of personal experience, but it makes a lot of sense to use career guidance services to shorten the search.

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Classical Yoga for Beginners

What should one do if he or she decides to go the classical yoga route? How do you start practicing at home? And is there a classical complex?

The first prerequisite is fa

miliarity with the moral principles of yoga (yama, niyama). Those who take the path of yoga should use them in their life, strive to observe the moral precepts as clearly as possible. However, due to the fact that modern life has a frantic rhythm, one should start mastering classical asanas at the same time. If you’re already practicing at a club, the opportunity to build your home practice will allow you to get firmly on the path of yoga.

Your first set for home practice should include a warm-up. You can only practice by first warming up your body, and then you should include a Padmasana routine to master Padmasana. Your first classes should not be too long, the purpose of yoga is not to tire you out, but to help you become a whole person. Start with 30-40 minutes, but do it regularly. Conclude any practice with a shavasana. Your first set should be simple and safe.

young beauty woman in white lay in yoga asana – fish pose isolated

When your body is ready and you are able to stay in meditative asana for 10 to 15 minutes, you should start learning pranayama. It is important to remember: pranayamas are performed in meditative asanas or in a sitting position, with straight back and crossed legs. Pranayamas should be mastered only under the guidance of a specialist. Incorrect performance of the exercises can lead to very unpleasant consequences. For beginners is recommended full yoga breathing without delays, this is the safest option.

The next step is meditation. There are a huge number of meditative techniques, but here it is also important to remember that meditative practices should be performed under the supervision of a qualified instructor.

To summarize, we would like to remind that the essence of yoga is not the asanas. It doesn’t matter how difficult an asana you can do if, outside the mat, you insult people and malign them. It doesn’t matter how skillfully you do pranayama, what matters is how the living beings breathe around you. Yoga doesn’t start and end on a mat. It starts in our heart and mind and expresses itself through our actions.

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Doing homework with your child? Teacher’s opinion

If you do not do homework in 8th grade language arts with your child – he’s all mixed up, half not done, inevitably rolls to F’s – so think some parents. But what does the teacher think, let’s find out!

I know a teacher who frankly said at a parent-teacher meeting, “I am annoyed by incorrectly done homework. Dear parents, homework is not just for the kids, it’s for you!” That is, she believes that it is the parents’ responsibility to help the children with their homework. This attitude of the teacher leads to the fact that parents make crafts and presentations, write poems and compose stories. Creativity is wonderful. But not when you do it instead of the child.

In my opinion, parents do the assignment for the child for 3 reasons:

Parents are perfectionists, “great at heart.” These moms and dads can’t accept that the child isn’t doing everything as well and accurately as they would like: “Let me show you how to do it!”

Parents just don’t have time. Dad comes home from work, he’s tired, the show or a soccer game is about to start, and his son is there with his homework: “Let me do it faster, and you rewrite it.

Parents are afraid of the teacher and 5th grade math multiple choice questions. Yes, it happens.

Teachers can see perfectly well if the pupil did the work himself or if he had help. I don’t even have to ask about this, I know very well what each pupil is capable of. But I work in a small private school where the number of kids in the class allows me to check on every lesson whether the topic has been learned. The most important principle that should guide the teacher: ask only what you have taught. Because homework – this is a check, how the student understood the material. That’s the main point of homework, and not whether the teacher will praise you, put “5” or “3”. Doing “homework” for a child means to harm him and interfere with the teacher.

How to help your child cope with homework?
My advice: patience. Patience and observation. If a child can cope by himself, does not ask for help, if the teacher is not in touch with you about his homework, then the question of help falls away. Sometimes it is enough to check the very existence of the completed homework. Teachers usually comment on students’ work. Remember such notes in red pen: “No work on mistakes”, “Where is homework 14?”, “Write neater!” and so on. Of course, you have to pay attention to this. But again, patience. Observe and just prompt the child if you notice that he forgot something or did not form his work correctly.

Will I lower the grade if the work in 2nd grade ela is done correctly, but poorly formatted and sloppily written? No, but I will write a reprimand, especially to the child who can write better but does not try. Parents should not be intimidated by the teacher’s notes. This is not a characteristic of the student and his parents. It is a work, a learning process. It can’t work out all at once.

What to do if a child does not succeed in his homework?
This situation, of course, should not be ignored. If you yourself understand the subject, explain it, but try not to show a ready-made solution, but with questions, lead them to it. It is even better to find another similar task. It may well be in the same notebook in the class work. Eliminate all books and manuals with ready-made homework. Let me tell you a secret: there are a lot of mistakes. In formal homework, especially in elementary school, when the foundations of knowledge are laid, they do much more harm than good. If you can’t do anything at all, it’s better to be honest with your teacher and ask him to explain how you should have done the assignment.
To accept the inevitability of homework, you need to understand that this is an important stage in learning. It is a repetition and consolidation of the passed material. One more thing. There are children who absolutely refuse any help. And don’t impose! Maybe you’re just lucky!

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What exercises are there in hatha yoga?

Hatha yoga practices are divided into several groups.

Asanas are certain poses, static or dynamic. Among the most famous are chaturanga dandasana, which resembles the classic push-up; chair, warrior, boat, dog head down or up, and other poses. All can be divided into lying, sitting and standing exercises; bending and flexing, twisting, inverting and balancing. Some are aimed at increasing body endurance and muscle strength, while others are aimed at stretching the muscles.
Pranayamas – breathing exercises, during which you need to take inhalations, exhalations, to perform breath-holding. It is important to maintain maximum concentration on the process. Pranayamas allow you to learn how to keep the energy in the body under control and direct it in a certain direction.
Meditations can be performed during the class, after the exercises, and shavasana is performed at the end of the training. Practitioners assume the corpse pose: lying down on the floor, eyes closed, arms and legs free and away from the body. For maximum relaxation, it is recommended to first strongly stretch the feet and the top of the body in different directions, and then sharply relax. To take your mind off your thoughts, you can focus on the tip of your nose or your breath, the sound of a mantra or another object. This allows you to accumulate the energy received during the practice.
Mudras are special hand postures. They are performed either alone or in combination with other exercises.
Hatha yoga as a philosophical teaching also includes other practices. These include shatkarma (purification) – fasting, nasal washing and so on. Acupuncture massage is used: the impact on the biological active points of the body during classes.

In total in hatha-yoga there are four stages – yamas (five moral foundations, which include non-violence (ahimsa), ascesis (brahmacharya), truthfulness (satya) and others); niyamas – five rules of inner self-development and spiritual development, asanas – static postures, pranayamas – breathing techniques.

Those who do not just perform exercises and meditations, but adhere to the philosophy of hatha yoga in everyday life, eat a certain way. In the menu there is no animal protein, a lot of dairy products, vegetable oils, nuts, plant foods. The most important thing is not to overdo it. After all, one of the basic principles of hatha yoga is the absence of violence, including violence against yourself.

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A woman was awarded the Abel Prize for the first time

The award, which is called the Nobel Prize in Mathematics, will be presented to the American Karen Uhlenbeck

The Norwegian Academy of Sciences has awarded the 2019 Abel Prize to Karen Uhlenbeck, Professor at the University of Texas at Austin, “for her pioneering achievements in geometric PDE theory, gauge invariance theory and integrable systems, and for her fundamental contributions to analysis, geometry and mathematics. physics in general”: It was decided to present this award to a woman for the first time in 17 years of the existence of the award.

Along with the Fields Medal, the Abel Prize is often referred to as the Nobel Prize in Mathematics. The award was founded by the government of Norway in 2002, the first prize was presented in 2003. All 16 previous award winners have been men. Among them are the famous mathematicians John Nash (also the 1994 Nobel laureate in economics) and Andrew Wiles, who proved Fermat’s Last Theorem, as well as our former compatriots Jacob Sinai and Mikhail Gromov.

The fact that Karen Uhlenbeck has become the new Abelian laureate, the Norwegian Academy of Sciences announced today, March 19. The prize itself, the cash equivalent of which is six million Norwegian kroner (more than 45 million rubles), will be presented by King Harald V of Norway on May 21 in Oslo.

Karen Uhlenbeck was born in Cleveland (Ohio, USA) in 1942. She graduated from the University of Michigan in 1964. Initially, Karen, inspired by the books of Fred Hoyle and Georgy Gamow, planned to study physics and what is multiples, but later switched to mathematics.

Uhlenbeck’s research interests are nonlinear partial differential equations, differential geometry, calculus of variations, topological quantum field theory and the theory of integrable systems. During her scientific career, she developed the tools and methods of analysis that every geometer and analyst now uses, according to a press release from the award. Her work also lays the foundations for modern geometric models in mathematics and physics. Another area of ​​research in which Uhlenbeck worked was gauge invariance theory. It is used in theoretical physics and in particular for the mathematical understanding of models in particle physics, string theory, and general relativity.

“Her theories have revolutionized our understanding of minimal surfaces, such as those that form bubbles, and more general minimization problems,” said Hans Munte-Kas, chairman of the Abel Committee that determines the winner. In addition to him, the committee also includes Irene Fonseca (Carnegie Mellon University), Alice Chan Sun-Yun (Princeton University), Gil Kalai (Hebrew University of Jerusalem) and François Laboury (University of Nice).

Karen Uhlenbeck is known not only as a scientist, but also as a supporter of gender equality. In particular, she was one of the co-founders of the Women and Mathematics (WAM) program. The goal of this program is to overcome the imbalance between women and men studying mathematics.

Last year, Canadian Robert Langlands received the award “for creating a visionary program linking representation theory with number theory.”

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Sleep is difficult for cancer patients. More than half of all cancer sufferers sleep poorly during treatment and rehabilitation, according to the US National Cancer Institute. But a new study from the University of Texas found that breast cancer patients who received chemotherapy and simultaneously practiced yoga just 2 times a week saw qualitative and quantitative improvements in sleep.

“Previous studies found yoga including to reduce sleep disorders in cancer patients, but they did not involve active control groups and did not follow-up the study participants. This study aims to fill in the gaps of the previous ones, ”said the lead author of the experiment, PhD, professor of palliative, rehabilitation and integral medicine and head of the integral medical program Lorenzo Cohen.

The importance of sleep in cancer treatment

A couple of nights without sleep will do no good to anyone, much less people undergoing cancer treatment. Lack of sleep is directly related to the weak activity of NK cells (natural killer cells that are cytotoxic against tumor cells), and they play a leading role in the functioning of our immune system.

Yoga relaxes and calms our body, thus making it easier to fall asleep and making sleep more sound. Yoga nidra and tonic yoga are especially good for these purposes.

Other methods are also suggested to promote healthy sleep. Often we sit at the computer until the moment we go to bed, and this, of course, interferes with restful sleep. It is necessary to put aside your electronic devices an hour before bed and prepare yourself in a certain way, for example, take a soothing bath, do stretching or yoga. It’s also good to go for a daytime walk while sunbathing to help you sleep at night.

But what can cancer patients actually do to improve the quality of their sleep?

Science is one thing, but life is completely different. How can cancer patients really help their bodies fall asleep?

Many cancer survivors recommend yoga. According to them, yoga is able to restore the connection between body and mind, which is often broken during treatment. Breathing exercises, flowing movements, and meditation – necessarily of a calming, relaxing type – help find this missing link. Having given up asanas, but choosing exercises for concentration, practicing pranayama and writing down their observations in a personal diary, many people note easier falling asleep and improved quality of sleep.

Another great way is to combine outdoor activities and yoga practice. However, some note that asanas are difficult for patients in the early stages of recovery from illness and may even cause physical pain. Therefore, the first thing to do before starting classes is to consult with your doctor about whether you can already start practicing yoga. If so, warn your yoga teacher that you are recovering from an illness. And then do not chase after some results, listen to your body and try to absorb all the love and positive that yoga carries.

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