Variation of locust pose
Lie on your stomach. The forehead is supported by a folded towel, the arms are extended along the body with the palms facing down. Raise your right arm and touch with your fingertips the center of your right buttock, while cutting down the gluteal muscles. Then lightly strain the body and raise the right leg, trying to feel by hand which muscles work and how much.
This control is necessary, since the leg can be raised not with the help of the gluteal muscles, but with the hamstrings and the square muscle of the waist. If you want your buttock muscles and hamstrings to form correctly, try to evenly distribute the load between them.
Exhale, go back to the starting position and repeat with the left foot.
Variation of the poses of a half-moon
Lie on your stomach, lay a folded towel under your forehead. Pull in your stomach and bend your legs at a 90-degree angle, the heels should be right above your knees. Place the fingertips of both hands in the center of the gluteus maximus. Straighten the ass, while slightly straining the body. Slightly twist your legs out so that your feet touch and lightly press against each other.
At the inspiration, strain the gluteus muscles, try to tear your knees off the floor and raise your heels as high as possible. Ensure that the load is evenly distributed between the gluteus muscles and hamstrings. Hold at the top point for as long as you can. At the exhalation, lower yourself to the starting position.
Variation of the posture of the outstretched arm and the big toe
Lie on your back, legs stretch forward. Hands slightly bent at the elbows and pressed to the floor. Strain the quadriceps and direct the knee cap to the ceiling. Relax your feet. On inspiration, use the left gluteal muscles, arms and oblique abdominal muscles to lift the right leg perpendicular to the floor. In this case, the pelvis should be firmly pressed against the rug.
If you feel that your left gluteal muscles are not involved in the work, try to relax your hands and get the right part of the body to work. Perform 8-10 repetitions and switch to the second leg.
Pose of the bridge
Lie on your back, bend your legs so that your feet are right under your knees, pull your arms along the body and try to touch lightly with your fingertips to the heels. Inhale and lift the pelvis, the chest moves towards the chin. Open your shoulders, trying to connect the shoulder blades, and clasp your outstretched hands in the lock. For additional activation of the gluteal muscles, rest on the floor with heels, trying at least to tear off the socks from the floor. Hold in this position for 30-60 seconds, exhale, uncouple your hands and begin to slowly fall back to the starting position, continuing to press his heels into the floor.
Low lunge
Stand upright, feet shoulder-width apart. Take your left leg back and drop on your knee, place your hands on both sides of your right foot, tilt the body forward, keeping your back flat. If you do not have enough stretching and the back is rounded, it’s better to place special bricks or something else under your hands. This will allow you to keep your back flat.
Make sure your right knee is above the right ankle. The left leg rests on the floor with your fingers so that you can press on the heel. Gently squeeze the left large gluteus muscle to propel the left femur back and stretch the groin. Hold in this position for 1-2 minutes, then return to the starting position and change your legs.
The Pose of the Warrior II
Part 1. Stand up straight. Take your left foot back 90-120 cm, spread your fingers inward approximately 30 degrees. Put your hands on your hips and feet on the floor, turn your face to the wall, open your hips and start bending your right knee, pointing it towards the small finger of your right foot. Hold in this position and try to feel what happens to your buttocks, coccyx and legs. Do you fold? Do you feel tension in the buttocks? How is the weight of your body distributed between both legs?
Part 2. Beginners usually rely too heavily on that leg that lies ahead. But if the middle and small gluteal muscles are included in the work, the femur can turn outward, which will allow you to transfer more weight to the leg that is behind.
Your hands are still on the hips in order to keep them in one plane, the legs are just as strongly pressed to the floor. In this position, you begin to slowly bend the left knee. This will allow you to turn out the left femur even more, pull the hips back and push the left foot into the floor due to the tension of the middle and small gluteus muscles.
Now slowly begin to straighten the left knee, still holding the hips open. During these actions, you should feel more weight on the back foot.
Try to maintain this feeling of “grounding” by working the left buttock muscles, keep the hips at the same level during exhalation and bend the right knee more strongly so that it is above the ankle. Pull your arms out to the sides with your hands down, letting your shoulders sink. Look at the fingertips of the right hand, stay in this position for 10 deep breaths. At the last exhalation, lower your hands, on the inspiration, press the left foot harder to rise. Now repeat the same thing to the other side.
Posture of the lateral angle
This option is suitable if you want to challenge yourself, because when you slope, both your feet should be firmly pressed to the floor. Follow all the steps, as in the case of the pose of the warrior II. In the final position take a deep breath and try to reach with the right hand to the floor or to the block. The left arm is stretched up and to the right along the left ear, it is one line with hips, the spine is stretched. In this position, hold for 10 breaths and switch to the other side.
All these exercises should be done slowly, completely focusing on their feelings and trying to feel the work of muscles. To begin with, it is desirable to carry out this complex under the guidance of a master, and then independently.
