The exercise "Birch" was borrowed from traditional yoga, where it is called "Sarvangasana". This position has a beneficial effect on the entire body, and is especially useful for women, because it improves blood circulation in the pelvic organs, increasing the efficiency of the reproductive system. But in order for the exercise to bring the maximum positive effect, it must be performed correctly.
Essence and basic principles
Exercise "Birch", which in Europe is called "Candle", is an inverted stand with straight legs, the emphasis in which is on the shoulders, elbows, cervical region and head. In fact, this pose is an asana of the ancient teaching - yoga, and in Tibet and India it is known as "Sarvangasana", which means "the whole body" in Indian.
This pose has been practiced for centuries, and it is considered one of the most useful, because during the stand, almost all muscle groups work, from the cervical-collar region to the calf. Therefore, in yoga, she is often called the mother of all asanas.
"Birch" will bring maximum benefit, but only if it is done correctly.
Basic principles of the exercise:
- Entry and exit to the pose should be done smoothly, without jerks and sudden movements. Otherwise, muscle strain and more serious injury can result.
- During the lesson, you need to breathe correctly. Then the tissues will be evenly supplied with oxygen, the heart will work more evenly and the metabolism will accelerate.
- When doing the exercise, you need to relax the brain and transfer thoughts in a positive direction.
Observing these principles, you can achieve an excellent result that will be noticeable in a short time.
Indications for the beginning of use
Exercise "Birch", whose benefits for women have long been known, has a beneficial effect on the entire body. It helps to rejuvenate the body and skin, strengthens muscles, ligaments and the spine.
Due to its healing properties, it can be used to treat many problems and improve organ function:
| Organ or system | Act | Indication |
| Brain | Exercise increases blood flow to the head. Accordingly, the brain receives more oxygen, which improves thinking ability. | Drowsiness and apathy, migraines, prolonged headaches. |
| Venous system | During the exercise, the pressure on the walls of the blood vessels decreases, thereby reducing the risk of varicose veins. | Varicose veins, and other vascular problems, anemia. |
| Endocrine system | During resistance, blood rushes to the pituitary gland, which leads to an increase in the production of hormones that affect almost all processes. | Hormonal disruption caused by malfunctioning of the pituitary gland, diabetes, hypothyroidism. |
| Lymphatic system | Under the force of gravity caused by the stance, the lymph begins to flow faster. And this leads to acceleration of the removal of toxins and toxins. | Sedentary lifestyle, stagnant processes, slags, salt deposition. |
| Nervous system | During exercise, intracranial pressure rises, which leads to the launch of self-regulation, and the inclusion of the parasympathetic nervous system. | Stress, anxiety and causeless anxiety, depression, nervous breakdown. |
| Respiratory system | "Birch" improves lung function, as well as increases blood supply to the neck, throat, face, which increases the resistance of the respiratory system. | Frequent colds, ARVI, breathing problems. |
| Reproductive and urinary systems | During exercise, the pressure in the pelvic area decreases. Ligaments and blood vessels in this area are resting. | Descent of the perineum and pelvic organs, diseases of the genital organs, disorders of the urinary system. |
| Digestive system | The asana regulates the digestive processes, improving blood circulation in the abdominal organs. | Constipation, intestinal ulcer, colitis, hemorrhoids. |
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Exercise "Birch", the benefits of which are invaluable for women, can cause serious harm.
It is strictly forbidden to perform it in the presence of the following pathologies:
- increased intracranial and intraocular pressure;
- retinal detachment, glaucoma, and eye infections;
- hernia;
- protrusion in the cervical spine, spinal injury;
- suffered a stroke;
- chronic sinusitis;
- an enlarged thyroid gland;
- diseases of the heart, spleen and liver;
- traumatic brain injury.
It is worth temporarily abandoning classes for severe headaches, otitis media and sinusitis, indigestion and physical fatigue. And also do not do "Birch" on a full stomach and during menstruation. With caution, you can perform the pose for pregnant women, but before that you should consult a specialist.
Helpful advice for patients
It is better to perform the exercise "Birch" in the morning and on an empty stomach. If this is not possible, then it is worth postponing the lesson for the evening, 2 hours before going to bed. But in this case, the last meal should pass 3 hours before the start of the workout.
You should not immediately go to "Birch" during the lesson. Women should do the exercise at the very end, when the muscles are well warmed up. If the workout consists of this one pose, then a warm-up must be done before it. Otherwise, it will do more harm than good. All movements must be carried out smoothly, without jerking and strong tension.
While standing, you should pay attention to the elbows. They should be as close to each other as possible. And the shoulders should be pulled further from the ears. During the asana, you need to keep your feet together.
If there is discomfort in the head and neck, there is a cough, or there is pressure in the throat, then the exercise is not being performed correctly., and the entire body weight is not transferred to the shoulders.
To avoid this situation, beginners are advised to use a blanket. It should be folded in four, and then placed underneath yourself so that during the pose, the shoulder blades are located on the edge of the material, and the head lies on the floor. If one blanket is not enough, then you need to add one or two more.
The execution time of "Birch" depends on the physical form. But beginners are advised to stand in the pose for 30 seconds at first. And then you need to gradually increase the duration of the workout, for example, adding 2 seconds per day.
At the slightest pain in the lower back or neck, you need to immediately get out of the pose, but this must be done smoothly.
How to do
Exercise "Birch", whose benefits for women are invaluable, is performed according to the following algorithm:
- You need to lie on your back with your arms extended along the body. The palms should be flat on the floor, and the neck and head should be in line with the spine.
- As you exhale, you should slowly raise your legs so that they make a right angle with the body. Feet should touch each other. And you also need to monitor your breathing - it should be even and calm.
- You need to raise your hips by lifting your back from the floor and raising your legs even higher. At this moment, you should prop your lower back with your palms.
- The body should be stretched so that the feet, buttocks and back form one straight line perpendicular to the floor. In this position, you need to linger for the maximum amount of time. Ideally, you should stand in the "Birches" pose for 8 minutes.
- As you exhale, you need to remove your hands from the lower back, and slowly lower your back to the floor, leaving your legs perpendicular to the ground. Then you need to slowly put them down.
This exercise is difficult without preparation. Therefore, it is better for beginners to choose a light version of "Birch".
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This exercise is performed using almost the same algorithm as the classic "Birch". You just need to get into a pose near the wall, putting a blanket under your shoulders.
And during the asana, you need to lean your feet on the wall, and it is advisable to move your back as close as possible to its surface.
Fixing the result
Exercise "Birch", the benefits of which for women are proven, exerts strong pressure on the cervical spine. And in order to relax him, after performing the asana, it is recommended to do the "Fish" or "Matsiasan" pose.
This exercise is carried out according to the following algorithm:
- You should lie on your back with your legs extended. Leaning on your elbows, you need to raise your shoulders and chest, arching your back. The crown should not come off the floor.
- It is necessary to stay in this position for a while. When performing the pose, the weight of the body must be supported by the elbows, and there should be no tension in the neck.
- You should leave the pose in stages. First, you need to lower your back, straightening your neck. Then you should put your elbows on the back of your head, and pull your chin to your chest.
This exercise will be a good finishing step in your workout to help relax your back and neck muscles.
Opinions of doctors and patients
Patients and doctors definitely speak well of the Birch exercise. According to users, it boosts immunity and helps get rid of many diseases. Plus, it can be done anywhere. Doctors recommend using it to combat diseases of the spine, as well as in the presence of gynecological problems.
Good posture reviews are praised by women who watch their weight. According to them, "Birch" speeds up metabolism, helping to lose excess weight. In addition, this exercise strengthens all muscles, especially the waist and abdomen.
Of the shortcomings, only the fact that it is too difficult to get up "Birch" is at first too difficult, and this position cannot be held for a long time. But with constant practice, it becomes easier to perform the asana.
Small changes for the better will become noticeable after 1-2 weeks of regular exercise. But to see the full effect of Birch, you need to train for about a year.
Moreover, every day this exercise must be performed for 8 minutes. Then the classes will be of maximum benefit to women.
Article design: Svetlana Ovsyanikova
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Birch for health and vitality: