Practicing yoga has many benefits such as strengthening muscles, sees these positions he will have strong legs.
Stand in the posture of the mountain, with legs slightly apart and arms at his side. Stretch your spine, lift your arms above your head, spaced across the width of your shoulders and stretch your hands like you want to achieve something.
Keeping your raised arms, bend your torso forward as if your chest out to touch your thighs, mimicking the movement you do to take a seat, holding the position before “touching the chair” imaginary.
Lift the toes so that the weight is greater in heels on the tips and directs your eyes forward. Make deep and as long as possible breaths.
Hold the pose for as long as possible, keeping the quality at all times. Contract the abdomen, lower your buttocks more without touching the floor with arms raised beam the last effort and returns to the mountain posture (standing) while breathing slowly.
What you will achieve? Good posture helps problems of flat feet, opens the diaphragm, stimulates the heart, strengthens the ankles, calves, thighs, abdomen and spine means.
Make mountain posture, spread your legs slightly surpassing your shoulders, place your hands on your hips and turn your right leg so that your foot is facing out.
Rotate your torso 45 degrees to the right, pressed forward to square your hip. Raise your arms above your head, palms together your hands, look in front.
Bend the right knee angle of 90 °, without your knee is ahead of your fingers; while the back leg is touching the floor with the heel, while stretching the vertical hold perfetamente column. Distribute your body weight on both legs.
Raise your arms above your head and look at the sky runs.
Stretch the middle of your back and arms. Hold the pose for a few seconds and returns to the mountain pose. Repeat on the other side.
What you will achieve? Strengthen and maintain flexible thighs, calves and ankles, stretch the chest, lungs, shoulders, neck, abdomen and ideal for sciatica problems.
Make mountain posture and select a point on the horizon where you can keep your eyes to help you to keep your balance.
Lift your right foot keeping the balance and place the sole of his right foot into the heel, calf or left thigh (depending on your ability and never knee).
Stretch your arms above your head, palms together hands and keep your shoulders down, away from the ears. Hold the position for a few seconds and performs the same steps with the left side.
What you will achieve? Improve concentration and balance. It gives strength to your inner, English, calves, ankles, thighs and spine.
It helps those suffering from sciatica and flat feet.