Birch exercise benefits and harm to the body. Sarvangasana - just one exercise a day for youth and health. What is this exercise

Indian alchemy holds that there is an important point between the eyebrows called Amrita binda or the nectar of life. In Indian films, you can see how it is distinguished by the inhabitants of this state. They always seek to gain control of this point, but the "nectar" tends to run away and is difficult to keep. Those who succeed are guaranteed life extension, rejuvenation and excellent health. Now we will figure out how to control and use it.

This will help a simple exercise familiar from physical education lessons in elementary school. It is called a birch, a candle and is easy to perform. But in order to get the full effect from it, it is important to know how to do the birch exercise correctly.

With this simple practice, you can keep the "Nectar" and keep the presence of Jalandhara Bandha, considered one of the energy locks. At the same time, you will learn further that the “birch” pose includes many stretching options for asanas that help restore the nervous system.

To remember the basics, we recommend that you familiarize yourself with the photo of the birch exercise with the image of professionals who know how to perform it correctly. Now you understand what is at stake? “Well, we can continue to study this useful position. As a child, you often used it and did not think that you were doing yoga.

The modern vision of this exercise is based on various inverted positions. At the same time, they managed to significantly expand them, which is felt in the versions with the use of the “Lotus” pose. But step-by-step instruction will help you get the information you need and benefit greatly from this exercise.

It is also called a candle or a birch tree based on the domestic version of understanding the entire execution process. This position is considered royal as it helps to strengthen all parts of the body. Her beneficial features manifest themselves in everything, and one can talk about them for a long time.

However, in childhood, we performed it not quite correctly, as regards the duration and the technique itself. It is necessary to hold this position not for a few seconds, but for 2-3 minutes. Then it will happen positive impact on the heart and the entire circulatory system of a person.

It will help organize the prevention of varicose veins and facilitate blood circulation in the human brain, which is especially useful if it has been disturbed. And it also has a pronounced effect on the left ventricle of the heart, however, it is important to be able to correctly enter this useful position:

It is necessary to lie on the surface of the back, and stretch your arms along the area of \u200b\u200bthe body, in turn, the palms are directed towards the floor. Now exhale and at the same time pull your knees towards your torso. Press your palms firmly into the floor, pushing off with them to lift your hips. This must be done in one holistic effort.

It is necessary to bend both arms at the elbows so that you can support your back at its base. Bent elbows must be moved as close as possible so that the level of the shoulders is parallel to each other. It is necessary to hold this posture for one cycle of inhalation and exhalation.

After the next exhalation process, it is necessary to raise the entire body in order to form a full-fledged vertical stance, and at this time the chin touches the surface of the thoracic region - the legs gradually straighten, the fingers of both feet are directed towards the ceiling.

It is necessary to relax the muscles as much as possible cervical which will help provide freedom for breathing. The pose must be held for 5 cycles of inhalations and exhalations. With a new exhalation, it is necessary to bend the legs and gently lower them to the surface of the rug. It is necessary to fully straighten up on its surface.

Recommendations for the correct use of the pose called "birch"

Now let's figure out what the benefits and harms of the birch exercise are for various people. Because you can get a lot from it, but it is not available to everyone.

If you suffer from high blood pressure, eye diseases, diseases of the cervical spine, you will have to use the asana very carefully or switch to other yoga exercises. The fact is that a candle in the case of such problems may turn out to be too dangerous for permanent use.

If you do not have sufficient experience or physical strength, the participation of assistants in the face of a folded blanket or towel is allowed. On such a stand, it is necessary to lower the shoulders with the elbows, and provide free space for the head. The neck should not lie on the blanket, as it requires freedom and no load.

Important: The support should not be too soft, as there may be problems with the correct balance of the legs in the air.

What are the main benefits of Sarvangasana?

You have already realized that this exercise is capable of having a positive effect on the body. However, it is worth touching on this topic in more detail:

This position helps the blood return through the veins to the heart muscle;
Does it have a calming effect on all nerve cells and the system as a whole?
Facilitates the course of diseases of the throat and asthma;
Improves digestion and relieves excess tension from all internal organs;
In the process of execution, the thyroid is stimulated, as well as the parathyroid gland;
Improves the efficiency of the lungs and increases the level of oxygenation of all body cells;
Promotes the accumulation of energy and forms good mood which helps to gain self-confidence.

Tip: Avoid this exercise if you high level pressure, recent medication, or menstruation.

Do not confuse the candle with the headstand, which brings a quick influx of energy and vigor, as this exercise has a more calming effect. "Birch" is recommended to be used before completing the selected set of asanas.

What is the use of the weaker sex from using the birch exercise?

In fact, for women, this exercise is considered indispensable, since regular use will help to carry out high-quality prevention of gynecological diseases. It will relieve pain during the onset of critical days.

It will have a therapeutic effect in case of suffering from varicose veins, swelling of the legs, strengthen the immune system, protect against anemia and the appearance of chronic fatigue, improve vision and give a charge of vivacity for a new day.

Did you know: That birch is considered the main exercise for artistic and sports gymnasts. This is due to the fact that it helps to develop the skill of holding the body in one position - this is very much appreciated in competitions, and increases the appreciation of the performance of athletes.

However, the weaker sex will be able to feel the impact of this exercise through other important effects:

It helps to strengthen the muscles of the back, hips, legs, as well as the press;
It leads to a decrease in the deposition of excess salts in various areas of the body;
Allows you to strengthen the spine;
Creates an attractive posture a short time its application;
Helps fight excess subcutaneous fat, exerting an unexpressed effect on cellulite deposits.

Due to it, blood circulation throughout the body is noticeably improved and this leads to optimal saturation of the blood inhaled with oxygen, which rejuvenates tissues and visibly smoothes wrinkles. And the skin acquires a smooth and elastic surface.

In addition, the load is removed from the legs, which is useful for women working as sellers, pharmacists and other specialties, forcing them to stand on their two limbs for a long time. With its help, the spine is liberated.

In kindergartens and schools, with its help, they lay the foundation for the health of girls who will become mothers. Their reproductive system on the basis of this asana is noticeably strengthened and this will help to bear children more easily.

Now you have received the basic information regarding this exercise and understand how to use its capabilities in your physical exercises.

Photo exercise birch

The stand on the shoulder blades ("birch") is a useful acrobatic element that every person encounters at least once in a lifetime. This simple gymnastics is included in the compulsory program of physical education lessons at school, is used in the training program for athletics, even found in body-oriented spiritual practices such as yoga. What is the reason for such popularity?

Shoulder stand: benefits

The benefits of a stand on the shoulder blades can not be overestimated. Thanks to the inverted position of the body during the “birch” exercise, the whole organism is healed and rejuvenated. Such gymnastics is recommended as a panacea for diseases of the upper respiratory tract, headaches and menstrual pain, and digestive problems. Stand on the shoulder blades is a good tool for the treatment and prevention of varicose veins. has a beneficial effect on the work of the nervous and human, improving and stimulating the endocrine glands.

Thanks to regular classes blood circulation is activated, the saturation of internal organs with oxygen improves, the cells and tissues of the body are renewed. The exercise has a beneficial effect on the work of the human gastrointestinal tract, stimulating blood flow, the processes of removing toxins and toxins. "Birch" is an excellent tool for restoring the flexibility of the spine, training the muscles of the legs, back and abs.

Effect

Regularly performing a shoulder stand helps:

reduce the load on the circulatory system;
restore patency and elasticity of blood vessels;
improve spinal mobility;
strengthen ligaments and joints;
activate the renewal of cells and tissues of internal organs;
stabilize overall;
relax the nervous system;
use deep abdominal breathing;
stimulate the thyroid gland;
develop;
speed up metabolism and activate many other processes in the body.

Indications

Gymnastics is prescribed for the treatment and prevention of diseases:

respiratory tract: runny nose, colds, bronchitis, asthma, shortness of breath;
cardiovascular system: endarteritis, atherosclerosis, varicose veins veins;
Gastrointestinal: constipation, hemorrhoids, intestinal ulcer;
nervous system: neurosis, neuralgia, migraine, vegetative-vascular dystonia.

"Birch" is advised to practice to restore weakened immunity, general strengthening of the body after prolonged illness. The stand on the shoulder blades is a good remedy for insomnia, chronic fatigue and depression, increased excitability of the nervous system as a result of intense physical and psychological stress. Such gymnastics relaxes well after a tense stressful situation, helps to restore inner harmony and balance.

Contraindications

Stand "birch" is contraindicated for injuries of any part of the spine (cervical, thoracic, lumbar), displacement of intervertebral discs, hernia, sciatica and other diseases of the back. It is not recommended to practice the exercise for people prone to hypertension and related diseases, angina pectoris, heart failure. Gymnastics is prohibited during acute infectious diseases of the upper respiratory tract, exacerbation of chronic diseases. It is not recommended to practice the stance during periods of menstruation, during pregnancy.

Preparing for the exercise

Before the birch exercise, it is necessary to warm up the muscles and joints. If you are in excellent physical shape, exercise regularly, then a little cardio workout will be enough for you. Before the stand, do a small set of exercises to warm up the muscles: swing your arms and legs in different directions, body tilts, squats, push-ups from the floor or an inclined surface. After warming up, proceed to the inverted pose.

For beginners who do not regularly go in for sports, lead a sedentary, mostly sedentary lifestyle, do the “birch” exercise without prior physical training Absolutely forbidden. Untrained muscles and joints may not be able to cope with the load during the stand on the shoulder blades. As a result, the likelihood of injury increases several times. We recommend that you first do a few general strengthening workouts that will prepare the muscles and joints for physical activity, and then do the “birch tree” with the obligatory preliminary warm-up.

Safety

Stand on the shoulder blades - simple, but effective exercise, the implementation of which perfectly trains the main muscle groups of the body. During the lesson, the muscles of the back and abdomen, buttocks, anterior and rear end legs. The weight of the body must be on the shoulders. If during the exercise you feel that the cervical spine is straining, then in order to avoid injuries, it is necessary to correct the inverted posture. Any discomfort is a reason to pay attention to the technique of performing the rack on the shoulder blades, up to the complete cessation of the session.

If you find it difficult to breathe during the inverted pose, then try to pull up chest rather than turning the head or neck in different directions. If there is a cough, back pain, then it is recommended to do lightweight rack options and special exercises, which develop the mobility of the thoracic, cervical spine. When doing the inverted pose for the first time, ask someone to back you up by keeping the body in a strictly upright position.

Sport equipment

IN classic version exercise "birch" is performed without special sports equipment. During such a workout, you may need only a small mat to soften the load on. If you are just starting out or practicing standing in a rack for a long time, then place a folded towel or a small blanket under your shoulders. Thanks to this, the vertebrae will not experience pressure from contact with a hard floor. To perform a lightweight version of the exercise, you will additionally need a folding chair.

Stand without support

Gymnastic exercise without support - a classic stand on the shoulder blades. The execution technique does not cause difficulties for trained people with mobile joints, a flexible spine, and developed muscles. Before starting the class, prepare and spread a soft mat on the floor. It is desirable to train in tight sportswear to make it easier to control the posture of the body, making the necessary adjustments in time. Technique:

we lie down on the mat with our backs - arms are located along the body, palms on the floor, legs are straightened, knees and feet are in contact with each other;
we throw our legs over our heads as much as possible;
we bend our arms at the elbows, put our palms on the lower back;
straighten your legs up.

If the stance is done correctly, then your body, from shoulders to feet, should be straightened, stretched upwards. We hold the feet and knees together, the hips and buttocks are tense, the neck is straightened, the chin touches the chest, the palms are on the lower back, the elbows are brought together as much as possible. Breathing during the exercise is deep, even, calm. You need to finish the rack in reverse order slowly, without jerking, supporting your back with your hands.

"Birch" with support

Exercise with support - lightweight stand on the shoulder blades. The execution technique is different from the classic version. A wall usually acts as a support, on which you can lean at any time. This option is ideal for beginners who begin to master gymnastics. During the execution of the "birch" there is an opportunity to study in detail all the elements of the exercise, to deeply feel all the working muscles. In addition, if during the stand you feel very tired or in pain, you can relieve physical tension by leaning against the wall. Technique:

we lie down on the mat - legs are raised up, buttocks are pressed against the wall as much as possible, arms along the body, palms on the floor;
we raise the lower part of the body, resting our feet on the wall;
we put our palms on the lower back, bending our arms at the elbows;
straighten your legs up.

At the initial stages, we recommend that you train by alternately stretching one leg up and the other leaning against the wall. Follow the basic requirements for the technique of performing a stand on the shoulder blades: the body is perpendicular to the floor, the leading leg is straightened, the elbows are brought together as much as possible, the cervical vertebrae are straightened, the chin rests on the chest, the shoulders are pulled away from the ears. Breathing during the exercise is even, calm. Complete the workout in reverse order slowly and smoothly. Having mastered this version of birch, go to the stand without support.

Lightweight version of the exercise

For people who find it difficult to hold a pose for a long time due to physical weakness of the body or insufficient training, it is recommended to practice a lightweight version of the exercise. Gymnastics is performed using a folding chair, which helps to keep the body in the desired position. Technique:

we sit on the edge of the chair, throwing our legs on the back;
gently lower the upper back to the floor;
lift your legs up.

To make it comfortable for you to stay in a pose for a long time, lay a soft bedding on the seat of the chair, put a cushion or blanket under your shoulders. During the exercise, the main body weight should fall on shoulder girdle head and neck should lie flat on the floor. Breathing is calm, even and deep. We leave the rack in the reverse order without sudden movements or jerks. For added safety, hold the legs of the chair with your hands.

Where to train

There are no special restrictions for the place where the rack on the shoulder blades is trained. You can work out both indoors and outdoors. fresh air. The main requirement for the exercise is a small area of flat surface so that the technique is performed correctly. The stand on the shoulder blades also requires free space, not cluttered with large or small objects that might get in your way during your workout.

If you are exercising at home, then free up enough space for exercise from furniture and other interior items. If you are training outdoors, then choose an open area with a flat surface, away from trees, bushes, etc. Such precautions will help you protect yourself from additional injuries and bruises while practicing the technique of the stand on the shoulder blades.

When and how much to practice

Training on a regular basis helps to significantly improve health, add strength, and lead to rejuvenation of the body. Stand on the shoulder blades is recommended to be performed daily in the morning or in the evening, 1-2 hours after eating. Start practicing the exercise by holding the position for 30 seconds to 1 minute. As physical development muscles of the body, mastering the elements of the inverted posture, increase the duration to 25-30 minutes a day.

At first, focus on the correct execution of the technique: control the position of the torso, the location of the arms and legs. Take your time, do not force the duration of the workout, so as not to damage the muscles of the back and neck. Pay attention to discomfort during the exercise. Gymnastics is performed correctly if there are no pain sensations in any part of the spine, the muscles are actively working to maintain the body in the desired position, breathing is even, deep and calm.

Stand on the shoulder blades: photo

Inverted poses perfectly train all the muscles and joints of the body. Simple gymnastic exercise will help you restore the flexibility of the spine, improve blood circulation, activate metabolism, and physically strengthen the muscles. Regularly performing the rack, you will feel cheerfulness, a surge of strength and energy. "Birch" is the key to rejuvenation and healing of the body at any age.

An exercise that can ... prolong life. It is to these that the "birch" familiar to everyone from childhood belongs. In sports circles this exercise they call it a stand on the shoulder blades, but the essence of this does not change. It is believed that "birch" is useful for children and adults. That's why they teach it from kindergarten. And then ... undeservedly forgotten. By the way, the implementation is recommended for some gynecological diseases, problems with the veins, back, supply of cerebral vessels.

If in old age a person performs a “birch tree” without problems, then he has nothing to worry about, all body systems work normally. Meanwhile, an incorrectly performed exercise threatens with problems with the spine and joints. Therefore, it is necessary to treat the implementation of the rack on the shoulder blades as concentrated and careful as possible so that there is no trouble.

The muscle that is responsible for raising the scapula is very weak, subject to various lesions and damage. When this area is damaged, then a person has a sharp, even aching pain, which can intensify over time. Hurts:

in the area of the scapula;
in the neck;
in the shoulder area;
in the shoulder area;
in the chest area.

If the muscle that is responsible for raising the scapula is damaged, it becomes almost impossible to turn the neck, raise or spread the arms. Sometimes lean back or forward. Due to such lesions, breathing can be disturbed (in rare cases). That is why it is so important to train this muscle. The shoulder stance exercise is just right here. This is a simple, quick, no-equipment method to strengthen the muscles that raise the shoulder blades.

Exercise technique

There are three options for performing a stand on the shoulder blades:

without support;
with support;
lightweight.

Without support is called classical. It is necessary to lie on your back on a flat hard surface, stretch your arms along the body, place your palms down, straighten your legs. feet and kneecaps should touch each other. Throw your legs over your head. Bend your arms at the elbows and put them under the lower back, straighten the limbs up. The body is stretched straight up, breathing is even, the gluteal and thigh muscles are very tense. The chest touches the chin area. Elbows together. It is necessary to leave the rack very slowly, gradually, so as not to cause injury with a sharp movement.

"Birch" with a support is carried out against the wall. The support is recommended for beginner athletes. The elderly. Wall in this case acts as a guarantor of security and correct execution exercises. If you feel severe pain, you can lean on the wall at any time. It is necessary to lie on your back on a flat, even surface, press gluteal muscles to the wall. Raise your lower body so that your feet rest on the wall. The palms must be placed under the lower back, and the legs, in the meantime, straighten. The body and the floor should be in a perpendicular position relative to each other.

Lightweight "birch" is performed with a chair. You need to sit on its edge, and throw your legs on the back. top the backs should be lowered to a flat surface from below, and the legs should be raised up. The legs must be held with your hands so that the chair does not suddenly turn over.

It is not recommended to immediately stand up on the shoulder blades, it is important to carefully prepare the body. Complete light warm-up. Spread your arms, make inclinations, do breathing exercises. If the neck hurts, it is better to postpone the exercise.

It is important to stretch your shoulders, back and buttocks in order to make the birch exercise as productive and effective as possible. Otherwise, you can stretch the muscles, which threatens with discomfort. A leading exercise can be walking in place, push-ups, shallow squats, jumping rope, running in place. Warm muscles are the key proper exercise blade racks.

The benefits of exercise

There are so many benefits from a simple "birch tree". She:

improves blood circulation;
strengthens the vascular network;
normalizes the work of the vertebrae;
strengthens muscles;
renews cells;
promotes tissue regeneration;
responsible for the stabilization of hormones;
gives relaxation;
stimulates the thyroid gland;
develops the work of the vestibular organ;
speeds up metabolism, promotes weight loss.

Stand on the shoulder blades will come in handy for those, Who:

suffers from frequent runny nose;
has trouble breathing;
suffers from heart rhythm disturbances;
has varicose veins;
suffers from constipation, hemorrhoids;
is in depression, apathetic state;
suffers from severe headaches, migraines;
diagnosed with atherosclerosis;
suffers from regular insomnia;
often experiences psychological and physical overload;
is under stress.

Contraindications

You can not perform a stand on the shoulder blades, Who:

has a spinal injury
suffers from sciatica and other serious diseases of the back;
diagnosed with hypertension, angina pectoris, etc.;
caught SARS, acute respiratory infections, influenza;
expecting a baby;
breastfeeds the baby;
during menstrual and other vaginal bleeding.

If you are in doubt about whether you should specifically perform this exercise, consult your doctor. Sometimes the beneficial effect exceeds all contraindications. But it's also not worth the risk.

Video: "birch" and its effect on the cervical spine

Conclusion

Any exercise must be performed correctly, then it will bring the desired positive effect. If during the exercise there is difficulty in breathing, dizziness, darkening of the eyes, pain in the ears, sharp pains in the muscles, chest, then the stand on the shoulder blades should be abandoned. If at the end of the exercise the pain does not disappear, but only intensifies, you should immediately consult a doctor in order to avoid serious problems.

If you are doing the exercise for the first time, ask relatives or friends to control or insure you. Such a security measure will definitely not be superfluous.

Be sure to read about it

The gymnastic exercise "Birch" or Salamba Sarvangasana, if yogically, is a stand on the shoulder blades with extension of the spine, legs, feet, toes and maximum static tension of the press. There are quite a few reviews about him, and not all of them are enthusiastic. What is the benefit of the birch exercise, what is the harm, and what contraindications should be taken into account when performing it? In general, let's talk about the right approach.

Movement can both benefit and increase flexibility, as well as the strength of the “core” stabilizer muscles (buttocks, abs, extensor spine, front of the thighs), and cause spinal injury. There are several principles in yoga that help prevent damage. Therefore, amateurs, if they want to do “Birch”, should study exactly according to yogic, and not gymnastic manuals.

Technique of the exercise "Birch"

At school, in physical education classes, many have heard - the main thing is to throw your legs as high as possible and go into a rack on your shoulder blades. And there you can already support the pelvis with your hands, and put your feet on the wall. The problem with this approach is the upstroke, which places stress on the thoracic and cervical spine. The entire body weight of the unfortunate athlete falls on several vertebrae. And it obviously does not help to strengthen the back muscles. It is good if a person is flexible enough by nature, and if not, this can lead to protrusions and herniated discs.

The correct technique is different:

from a prone position on the floor, draw in the stomach, bring the chin to the sternum, and tighten the muscles pelvic floor and perineum so that the exercise "lift" from Kegel is obtained. Not a very aesthetic comparison, but the tension should be the same as that of a person looking for a toilet for a long time after a liter of mineral water;
tension of this type is called in yoga "closing locks" or "bandhas". This allows you to soften the load on the spine and achieve a stable position in order to prevent injury;
further, by the force of the press, straight legs are brought to the level of a right angle with the floor;
at this point, the stomach is drawn in even more, and due to this movement, the legs rise higher, the pelvic bones are brought to the lower ribs, and the legs go up, providing a comfortable stand on the shoulder blades;
in this position, they are fixed for 5-6 deep breaths and exhalations, and then slowly, vertebra by vertebra, gradually relaxing the press, they fall to the floor.

Typical mistakes in the exercise "Birch"

Performing a movement with errors entails the complete meaninglessness of his practice. Frankly, for a beginner, this is not the best movement for the press and stabilization of the “core” or “core”. It is better for beginners to practice the plank, and hanging leg raises on the horizontal bar for this purpose. It is necessary to switch to "Birch" only after you can raise your socks to the crossbar 20-30 times in pure technique. This is not just a number, but an indicator of the strength of the press. The stronger the line and transverse muscles abdomen, the less chance that the spine will be subjected to shock loading and be injured.

Beginners with insufficiently strong abs are usually "led by the front surface of the thigh and the force of inertia." It looks like this:

a person lies on the floor, then with a jerk, with a swinging motion, throws his legs behind his head, and from this position he rolls onto his shoulder blades with a jerk, catches his pelvis with his hands, puts his elbows in such a way as to hold the structure, and stands.

In fact, an indicator of the correct execution is the ability to hold a pose without "support" from the hands.

Another common mistake is various movements head during the exercise. Some people try to rotate it by literally "twisting" in the cervical spine, which leads to serious injuries. Others try to strongly “press” the nose into the chest, providing overstretching of the cervical region. Still others - they manage to "jump" above the shoulder blades, performing a stance on the base of the neck. All of these are traumatic techniques that should not be practiced. In addition, they do not bring any benefit to either health or appearance.

Performing any exercise should not be an end in itself. We learn to do certain things to become fitter and healthier, not just to capture someone's imagination once and then stick with painkillers.