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Upside down.

The most favourite holidays since childhood – Christmas and New Year are coming soon. Magic is in the air from the first days of December and it is spreading everywhere. In Spain, preparation for the long-awaited holidays begins at the end of November. December’s program is full of children’s morning performances, “Christmas trees” and all kinds of “pre-party”. All these do not leave a chance to work!

Whirling in the frenzy rhythm of preparations for Christmas eve and New Year, sometimes it’s worth to stop for a moment and bring your thoughts and feelings in order, to think the passing year and future.


Endless raids on Christmas gifts for loved ones, searching and purchasing of “that dress,” express diets and beauty procedures are so exhausting that you feel yourself not like a ripe Spanish orange, but as a squeezed last year’s lemon…

Well, let’s bring ourselves in order!

In yoga practice, the restorative practices occupy a special place. “What is relaxation poses in yoga?” I am sure that many will answer that these are the lying poses such as: Shavasana, Makarasana, etc.

But in fact, the real powerful relaxing effect have the inverted poses and their variations. Let’s see some of them. Even before you see any pictures and want to repeat them it is worth mentioning that inverted poses have a lot of contraindications and are very difficult for independent practice without proper level of training. So let’s trust to the professionals, are you agree?

The first element of our anti-stress program will be Halasana, or Pose of the Plow. In its form and execution, it is quite well-known asana, but in practice it is complex and requires a long-term qualitative preparation. This inverted body position has powerful rejuvenating and restorative effect. The venous return increases with positive effects on blood vessels and prevents the varicose veins of the legs and small pelvis. It also stimulates the reproductive and urogenital systems, accelerates metabolic processes in the liver and lower parts of the intestine. Besides, it stimulates the work of all links of the hypothalamic-pituitary system – the regulator of youth and health of the body.

While performing Halasana, you should line the cervical spine – to “spread” it on the floor. Do not compress your throat during practice, and in don’t turn your head at any case. The height of the pelvic lift, as well as the straightening of the knees are not very significant criteria at early stages of practice. But it is worth remembering that “gaining height” is correct and gradual. Having learned the correct entrance, retention of folded posture and competent exit, you can begin to experiment with the length of staying in Halasana, as well as with its variations – twisting in the Plow Pose.


Twisting gives an even greater effect on the body. It is a kind of “squeezing” the stagnant blood with the products of decay from the organs of the abdominal cavity and small pelvis and ensuring the influx of fresh, oxygenated and nutritious blood to them.

Twisting in inverted positions is already a “cherry on the cake”, so take care first to study the basic asana. Do not rush to learn more interesting and spectacular variations without having learned the basics at the start. So, rather inspire the submitted photos, than take it as a guide to action. Do it under professional’s guidance, as we have already agreed, remember?


And another famous asana in our relax arsenal is Salamba Sarvangasana, or the Pose for the Whole Body. Yes, it is the “Birch”. The most common exercise in school’s physical education lessons. But now it is completely different with detailed detachment and conscious perception.

The effect of venous return is the most here, because the legs are in a vertically extended position. Stimulation of the work of the hypothalamic-pituitary system, as well as reproductive, digestive and excretory systems is also great. As in all inverted positions, first, we pay attention to the correct place of the cervical spine on the floor, the symmetry of the right and left sides of the trunk on the centre and pulling upwards.


Staying in Sarvangasana should be short in the first stages of practice and not exhausting the entire body. If necessary, use the support, lowering her legs, or bend your knees.

Apply these variations in your daily practice, and in holidays you will feel refreshed, rested and ready to meet the coming year with love and joy!



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