You want more beard in your body and soul? But there's only five to ten minutes to do something?

There's such a good asan in the yoga--Chaturanga DANDASAN "through the Staff."

You know, with high-priority gym class, a plan, only with up to 90 degrees with your hands.

And on the basis of this very plan, you may not be able to build a long and excellent asan complex.

- A hand plan. The body is straightened into the same line, the eggs are tight, the knees are tight, the lumbar on the other side, we're pulling a little up. We're pulling the stains back, we're pulling the mask forward.
It's a simple option, with lots.

- A blue-handed plan. We get high with straight hands, then slowly bending our hands to the corner of 90 degrees, hands along the hull.
The easy option is the knees stiff and standing on the floor.

- A side plan. Get on the side, get over the top, all the body straight. We put a hand under the shoulder, and we straighten our hand, pelvis up. We raise our free hand up and pull it out. Look at the big finger of the upper hand. Here we go, breathe. We count breathing. Then we go down and repeat it on the other side.
The easy option is the backbone in the elbow.

- The plan is overturned. We'll get on the rug, the legs straight, the screwed up in front of us. Hands behind the pelvis, fingers on themselves. We're taking the pelvis up. We're pulling our feet down.
The easy way is to kneel down.

The minimum time for each asan is five breaths.

If you do such an asan complex every day, you'll be happy. Happiness will be expressed in the form of reinforced muscles of the back, the press, the legs, the berry, the finely constructed torso mouse, of course, the feeling that you're great.