Compiled by: teacher - psychologist
Ivanova O.V
Course of the lesson
A minute of the meeting.
Psychologist:
- Hello guys. Look at your hands. For boys they are big and strong, for girls they are gentle and affectionate. We love our hands, because they can do everything: hug a friend, and lift a fallen comrade, and give food to hungry birds, and set the table.
Stand in a circle, take the hands of the one who stands next to you, feel the warmth of the hands of your friends, who will be your good helpers.
Then the children fold their hands like a boat and convey their wishes to each other.
The psychologist says:
- Let's go, guys, to a magical land where objects come to life and can talk, where miracles happen. We walk in a chain, hand in hand, figure eight to the music.
Children sit on the carpet (in the "Pharaoh" position: legs are slightly apart, feet are on the floor, hands are on the knees with palms, back is straight).
Psychologist:
- Do you know that a fairy tale can be portrayed? I'll say "Home". How do we show it? I'll say, "Stomp." How do we show this? I'll say, "Sad." How can you portray?
So let's get started.
-I lived in a magical land ... Who? Guess!
If it starts to rain
He's like a flower, blooming.
If the rain stops
It will shrink and wither.
Who is that?
The answers of the children are heard.
- And it was a beautiful multi-colored Umbrella (the psychologist shows slide number 1, or a picture). Let us and you and I try to portray an umbrella.
Children show how the umbrella opens (arms bent at the elbows in front of them, palms together, fingers spread out; spread the palms to the sides, fingertips closed).
-Umbrella very fond of .. What do you think?
- Of course, rain. Which? Here's one. (The psychologist shows slide 2, or a picture)
The psychologist shows slide 3, or a picture.
How sad! Sighed Umbrella. “I’m lying on a hanger and I don’t see anything except clothes.
- Let's hear how the drops are knocking.
The Umbrella is opened, the children lie down on the carpet, hiding their heads under the umbrella. Listen to the sound of rain (audio recording), rain music.
- Listen! What are these sounds? What do they look like?
And now the long-awaited drops pounded on the roof
Let's show (children turn at the back of each other's head so that they can touch their hands to the person in front.)
- Imagine that your fingers are raindrops. Prepare fingers (children show hands with slightly bent fingers)
The rain pounded on the back, on the shoulders of all the guys (Children beat their fingers on the back of the neighbor standing in front.)
Rainy fingers seem to fly and knock all over the body.
And now it started to rain in large drops. These were the palms slapped on the back, on the shoulders of the guys. (Children pat their neighbors' shoulders and back with their hands.)
Turn the other way and once again turn your fingers into raindrops, and your palms into large drops. (Repetition of massage)
Turn your face in a circle. Well, are you soaked to the skin? Wonderful! Let's shake off all the raindrops. First - from the head. (Children shake their heads left and right, up and down.)
And now we shake off the droplets from all over the body. (Children often stamp their feet, jump, slap themselves on the feet)
Let's dry ourselves. (Children clap their hands around their body: left, top, right, bottom)
OK!
- The umbrella perked up, looked out the window and exclaimed:
- How beautiful all around! What kind beautiful houses, trees, and especially children! They splash in puddles, clap their hands and laugh. Finally, I can take a walk.
The umbrella invites you to dance in the rain. Everyone chooses which puddle they will have fun with.
There are puddles of cardboard on the floor (music from the cartoon "Leopold the Cat"),
Children, to the music, repeating the movements of the psychologist, “spank” through the puddles.
Psychologist:
- But now the rain is over. What are the big puddles?
Rainy weather game.
Girls put on galoshes, run like a "snake" between "puddles", while boys hold an umbrella over the girls. Pass the galoshes and umbrella to the next pair.
The umbrella closed and became sad again. How can we comfort him?
They sit on the chairs.
Listen to the suggestions of the children.
- Let’s sigh with him, we’ll be sad. Maybe take pity on him, console him, say something kind? I iron an Umbrella, I say: “Do not be sad, Umbrella. We will help you. "
Pass the umbrella in a circle. Children express their sympathy to him.
Psychologist:
- Perhaps, the Sun should be called? It is cheerful, affectionate, it will warm the Umbrella and amuse with its rays. How shall we call?
They all speak together 2-3 times (sometimes quietly, sometimes loudly).
Sunshine, Sunshine,
Look out the window
Sunny, dress up
Red, show yourself. (slide 4).
Children are looking at the sun. The sun touches everyone with its “rays”.
- Sunny wants to play with you.
The game "Sun".
They choose the Sun at the request of the children. They stand in a circle, the Sun walks to the song within the circle, touching each with its rays. He stops at the end of the song, touches any child, and he becomes the Sun.
- Look, our umbrella is no longer sad, it became a little cheerful and opened (slide 1, or picture)
All sit on the chairs.
- And that's what happened next. The sun came out into the sky, and a huge multi-colored miracle shone over the houses. This is a rainbow (slide 5, or picture).
Relaxation exercise "Rainbow".
The psychologist turns on calm relaxing music and says: “Lie comfortably, relax, breathe evenly and deeply. Close your eyes. Imagine that there is an unusual rainbow in front of your eyes.
The first color is blue. Blue can be soft and soothing, like flowing water. Blue pleasantly caresses the eye in the heat, it refreshes you, like swimming in a lake. Feel this freshness.
The next one is yellow. Yellow brings us joy, it warms us like the sun, it reminds us of a tender fluffy chicken, and we smile. If we are sad and lonely, he cheers up.
Green is the color of a soft lawn, leaves and warm summer. If we feel uncomfortable, if we feel confident, green will help us feel better.
Open your eyes. "
Children come to a table on which a rainbow is laid out, cut into parts (two stripes are not painted on each part).
- Oh, what is it? Apparently, the evil fairy joked, erased the colors from the rainbow. What to do?
The suggestions of the children are being listened to.
Can we color it? Choose each friend for yourself, with whom you will paint the rainbow. Guess what colors are missing? Agree on who will paint what color. Look, you only have one can of blue and green paint, so you need to ask each other for it.
Music sounds while drawing. Lay the fabric on the floor, make up a rainbow of parts.
- What a beautiful rainbow we got. Let's admire her. See how Umbrella is happy (slide 1, or picture)
- Umbrella thanks you for making it laugh. It's time for us to say goodbye to Umbrella.
Say goodbye to the Umbrella.
- And it's time for us to leave.
Exercise - goodbye to everyone, goodbye.
Children put their fists in a single "column", then shout loudly: "Everyone, everyone, goodbye!" and remove the cams.
Fine Art Lesson
Theme : Expressive color possibilities. Umbrellas Ole - Lukkoye.
Goals: to consolidate the idea of the expressive possibilities of color, to deepen the knowledge of students about the main and derived colors, warm and cold, to develop the ability and skills to paint with watercolors.
Equipment: Coloring tables, children's drawings, photographs of children, exercise cards, templates, drawing by Ole - Lukkoye, Kitten, pencil crowns, album sheets, paints, brushes, palette.
During the classes
Org. Moment
II. Actualization and motivation
Guys, I know that you are very fond of fairy tales. Do you know who in the world knows the most fairy tales? All those whom you name know a lot of fairy tales. But some people know them more. Do you want this someone to come to visit us? To do this, you need to say the magic words in chorus: "Cribble - Crable - Booms!" - Ready.
(After these words, I open a poster on the blackboard on which Ole - Lukkoye is drawn)
Do any of you know the name of our guest?
I will introduce you to him: this is Ole-Lukkoye, a magician and expert on fairy tales. In the evenings, he enters the room, and slightly sprinkles the children in the eyes with magic milk, and then gently blows them on the backs of their heads. From this, the eyelids of children begin to stick together, the heads become heavy, and they fall asleep. Then Ole - Lukkoye sits down on their bed. He has an umbrella under his arms: one with bright pictures- he reveals it over good children, and then they dream of interesting, funny, bright dreams all night long, good dreams, wonderful fairy tales ... And the other - dark, without pictures - he reveals it over bad children: and they have boring dreams, or nothing at all.
Today Ole - Lukkoye will look at your behavior, activity, diligence and decide with which umbrella he will come to each of you in the evening.
The fact is that Ole - Lukkoye is very fond of playing in addition to fairy tales. You also love to play, really. Now we are going to play the game "Live colors". And you will be living flowers: everyone already thinks, guessed who in what color. I will read the poem, and you listen carefully. Those colors that I will name, come up to me. (Children in crowns "pencils" come out.)
I'll name the colors now
I will call them here
They are very businesslike
because Basic.
Don't be too arrogant
And don't forget about us-
Objection as always
Derived colors.
Raise your hands for colder colors.
What kind of pictures could you draw, cool colors?
Raise your hands warm colors.
What can you draw?
Well done, colors!
Return to your seats.
Colors help us not only to paint, but also to guess riddles. What riddles have you prepared for the lesson today? Make a guess to your comrades.
1. It is both yellow and free-flowing,
It is piled in a heap in the yard.
If you want, you can take
And play.
In the summer - in the garden,
Fresh, green.
And in winter - in a barrel,
Strong, salty.
It's round and red
Like the eye of a traffic light
Not among the vegetables
More juicy ... (tomato).
No planks, no axes
The bridge is ready across the river.
The bridge is like blue glass:
Slippery, fun, light.
Has grown into the ground for a minute
A multi-colored miracle - a bridge.
Miracle - the master made
The bridge is high without railings.
Well done! There are a lot of such riddles.
The exercise.
But you don't know yet that our new friend Ole - Lukkoye loves not only to tell fairy tales and play, but also to draw. But here's the trouble: he wanted to paint an orange sun, but he didn't have orange paint. How can I help him? (mix red + yellow).
I drew Ole-Lukoye a Christmas tree, but the green paint is over. How to paint a Christmas tree? (mix blue + yellow). Let's show Ole - Lukkoye how to do it. Color the drawing of the Christmas tree or the sun that you have on your desks the way you advised Ole Lukkoye to do it.
(Once again, you can repeat the table: red + yellow = orange
Blue + yellow = green)
Physical education (to music)
III. Analysis of children's work
- Well done, you are doing very well!
- I think that Ole - Lukkoye will definitely come to you with the best umbrella.
And look what umbrellas the children have drawn. What do you think might have dreamed under this umbrella? (children's answers)
And under this? (children's answers)
IV . Briefing
And now, guys, each of you will draw an umbrella with which you would like Ole - Lukkoye to come to you tonight.
It is better to place the sheet vertically, like this. You will circle the umbrella hat according to the template that you have on your desks, with a simple pencil, you will finish the pen yourself. Think what you would like, draw with a simple pencil and paint with paints so that the dreams under your umbrella are funny, bright ...
Place the template just above the middle of the sheet so that you can finish drawing the pen.
Remember that the drawing should not be cramped on your sheet. And, remember, what does a pencil dislike? (so that they don't put pressure on him, don't put him in his mouth).
At the end of the lesson, the umbrella that you draw will open above each of you. You can start. Remember that you need to take care of your backs and eyes - sit evenly, do not bend over too much.
And to make the umbrellas magical we will call for help the fabulous music "Cribble - Crable - Booms!"
V . Practical work
VI . Lesson summary
Board decoration - exhibition of works;
What did we repeat today with our guest?
What colors is the spectrum divided into?
Who remembered the name of our new friend?
Do not forget to tell tomorrow about whether Ole - Lukkoye fulfilled your requests? Have you had such vivid dreams?
Vii. Organizational end of the lesson.
Cleaning of workplaces.
Sergeeva G.S.,
head of the children's center
Tula Regional Special Library for the Blind,
Tula
(presentation at the conference "Tactile hand-made publications as a tool for bibliotherapy and reading development of children with special educational needs")
Work on the creation and use of tactile hand-made books and manuals, experience and increased skill require further improvement and development in accordance with the requirements of typhlopedagogical science. But no less important for the development of compensatory skills and intact analyzers, the development of images through sensory cognition, the use of tactile didactic aids. Therefore, we also began to engage in the development and production of tactile didactic aids.
While in search, we decided to take one item for the development and production of tactile didactic aids - an umbrella. To this end, we held a creative competition "Umbrella Mary Poppins".
The result of this competition was the creation of many manuals from umbrellas and their use in different functions. Skillful hands of the contestants gave the old umbrellas a second life. Umbrellas have turned into teaching aids, surprisingly different and original. So, participating in the competition, working with umbrellas, each made his own little discovery and was able to see an ordinary umbrella from an unusual side.
Students of the Faculty of Psychology of the Tula Pedagogical University named after V.I. L.N. Tolstoy. They were developed and transferred to preschool institutions very interesting benefits from umbrellas.
In the kindergarten of the compensating type No. 120 they used:
Umbrella "Winter"
Snow is a white synthetic winterizer. Excellent snowdrifts are obtained from it. Toys are hidden under the padding polyester: white and brown bears. The ice is imitated using a mirror, which is designed in the form of an ice rink. The composition is complemented by figures of hockey players and skates. Nearby is a figurine of a boy in a fur coat and a hat made of faux fur, with mittens and a scarf made of jersey, felt felt boots and skis. Frost is depicted chopped like a fringe corrugated paper that the branches are wrapped with. Images of snowflakes hang on frosty branches. The umbrella allows you to consolidate the knowledge of children about what unusual forms water takes when frozen. This is snow, and ice, and frost.
Using an umbrella, the following were carried out didactic games and exercises: games for attention ("Find two identical snowflakes", "Find a snowflake by silhouette", "Name the colors on the umbrella", "What's on an umbrella of this color?"), "Lay out a snowman, a Christmas tree from geometric shapes, compare the shapes" location of objects (right, left, top, bottom) "," Define by touch "- the development of tactile sensations. You can also talk with children about winter sports, about their hobbies. Children will be interested to learn about the outdated profession - ice harvesting. In winter, when the rivers froze over, the procurers cut out huge blocks of ice from the river and delivered them to customers, and then lowered them into specially dug deep special cellars. It turned out to be an unusual refrigerator - a glacier. Even in the hot summer it was cool. Such glaciers are still used in the regions of Siberia and the Far North.
"Umbrella" Tula "
It will help to comprehend the history of the city, to acquaint with the great deeds of many generations of Tula people who glorified the Tula region throughout the world. The first image is the coat of arms of the Tula region. On the red background of the coat of arms there are relief crossed blades on which a silvery rifle barrel lies, and above and below there are golden hammers. Then the children get acquainted with the Tula Kremlin (a fragment of it). They remember the excursion or get acquainted with its quadrangular and round towers, standing on a strong foundation, which rests on oak piles. The lower parts of the walls are made of hewn white-stone blocks of Tula limestone, and the upper one is made of burnt bricks. Children learn that the Kremlin housed the houses of governors, clergymen, military huts and artisans.
Turning the umbrella, children get acquainted with the device of the samovar, which was in every family. And for tea in Tula, fragrant printed gingerbread was served. In the village of Filimonovo, to this day, a toy is molded from clay "blue blue". The Filimonovskaya toy has been known for over five centuries. Then the children feel the layout of the accordion, share with each other their impressions of acquaintance with this instrument with their relatives. The next image is the Gold Star medal. For the heroic defense of the city in Velikaya Patriotic War Tula was awarded the title "Hero City".
Didactic games and exercises were carried out: "Name items of warm colors"- color perception; "Make a story about the sights of Tula", "What is superfluous?" , "What sights are missing?", "Below, above, above, below, etc." - teaches orientation in space; “Find the smallest matryoshka doll, what geometric shape it resembles” - analysis of size and shape. So the regional component was used in the classroom.
Solar System Umbrella
Well, the umbrella is simply destined to act as a planetarium. Foil constellations are attached to the umbrella dome, and planets are attached to the tips of the spokes. Children learn about the device Solar system that the planets move around the Sun: Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, Pluto.
Conversation held , dedicated to the Day astronautics, it was accompanied by a survey of the planets available on the umbrella. The following didactic games were held: "Name the planets of the same color", "Find the planets of the same color", "Find Saturn, etc., tell us what you remember about this planet", "Which planets are further, which are closer." You can talk to children about safe behavior at summer vacation, the impact of the sun on the human body, the danger of abuse of the sun's rays. There is a consolidation, clarification of the material, and then again reflected in the subject-practical activity. Children find items that can help protect themselves from the sun: sunglasses, a panama hat, an umbrella, a special sunscreen.
As part of the environmental education of children in MDOU combined type No. 84 is used:
Umbrella "Our tree"
Children studied the above-ground and underground parts of the plant, got acquainted with the “clothes” of the tree - bark, its diversity, some woody insects, woody mushrooms, the use of bark by humans, folk crafts. In the classroom, the basics of environmentally competent behavior were also formed (why it is impossible to damage the bark). Children should know that the bark protects the tree from the cold and wind just as clothes do to us. The children touched and examined the bark. They paid attention to its roughness or smoothness, smelled it.
V play corner children were offered pictures depicting a diagram of the possible death of a tree: "the bark is cut with a knife - a tinder fungus grows - it is eaten by bark beetles - the tree dies." The children laid out the pictures in the correct sequence.
Were didactic games and exercises were carried out: maze "Help the woodpecker to get to the bug"; exercise "Who is the most attentive?" The children found where the bark beetle hid, how many on the tree ladybirds how the bark smells (juniper, cinnamon in bags).
In the garden there is an opportunity to observe the origin of tree life in the soil. The group has a stand where soil is poured, a plant is planted, watering is carried out, and then the children monitor its development.
At MDOU "Combined Kindergarten No. 125":
In MDOU " Kindergarten Combined View No. 125 ”, a whole cycle of classes called“ Mary Poppins Day in the Garden ”was held, in which children from 2 to 7 years old and their parents were involved.
Together with an educator, a speech therapist, a typhlopedagogue, an integrated lesson "Seasons" was conducted using an umbrella manual to familiarize children with seasonal changes. The Day ended with merry songs. The children said goodbye to Mary Poppins with the hope of a new meeting.
So, using in the classroom these bright manuals that attract the attention of children, teachers are creative in their use, coming up with a wide variety of options for activities and games.
This allows you to develop the abilities of preschoolers, which will ensure their success in different types activities; enriches the sensory, or perceptual, abilities that allow perception and awareness the world, differentiate it, adequately understand and convey information (“Take a cookie from the big yellow box”); promotes the development of intellectual and creativity preschoolers, the formation of an active creative personality of the child.
The accumulated experience of the correctional and educational process, innovative methods and technologies of professional activity of teachers, as well as the experience of creating and using tactile didactic aids, we generalize and disseminate, including in the collection published by the library "Keeping traditions, we are looking for something new." Now the 4th edition of the collection has been prepared for publication.
Theme: " Magic umbrellas!»
Educational area: "Artistic creation".
Integration educational areas: "Cognition", "Socialization", "Communication", "Reading fiction", "Physical culture".
Types of children's activities: productive, communicative, play, motor, perception of fiction.
Form of organization: subgroup.
Target: creation of a color image of an "umbrella" on a plane in a semi-volume using the plasticine technique.
Tasks:
- to consolidate the ability and skills in working with plasticine - pinching, rolling sausages with your fingers, smearing on the base, smoothing the finished surfaces. Encourage them to make their own choice of color, combination of colors.
-activate speech, develop imagination, eye, thinking, fine motor skills fingers.
-to cultivate a benevolent attitude towards guests, interest in plasticineography.
Preliminary work: viewing the painting by O. Renoir "Umbrellas", watching the rain, the clothes of people in rainy weather, talking about the signs of autumn.
Materials and equipment:
- cardboard with the image of an umbrella, size 1 \ 2 A-4 cm;
- a set of plasticine;
- sculpting board, wet hand napkin;
- a big real umbrella;
- projector, presentation.
The course of direct educational activities.
1. Organizational moment.
- Guys, what time of year is it now? (Autumn)
- What are the signs of autumn? (Answers of children.)
- And what about natural phenomenon this riddle:
He came and filled the tubs.
I diligently watered the beds,
I washed the windows with a noise,
I danced on the porch.
Wandered around the rooftop to my heart's content
And he left through the puddles in the field.
(Rain)
- Yes, in autumn there are often cold, unpleasant rains.
- Listen to the proverb: “ Fall rain sows finely, but lasts a long time "
- How do you understand this proverb? (Answers of children).
2. The main part.
- The game will tell you what items a person needs in rainy weather
"Find the right item".
The first slide with pictures of objects appears on the projector board, children should choose and name an item that a person needs in the rain.
Rubber boots - sandals - felt boots;
Sweater - fur coat - raincoat;
Bag - umbrella - sunglasses.
- Which of the above items is the most needed in the rain? Why? (Answers of children).
A slide with a picture of "Lesovik" appears
- Oh, who came to us, say hello, guys!
The teacher reads:
- Good afternoon my friends
I came to you from the forest.
It rains there all day
You must help soon!
Forest dwellers ask
Present colored umbrellas.
We can't live without them,
Let's get sick, friends!
- We will help the forest dwellers and make bright umbrellas for them using the technique - plasticineography.
- Guys, look at my umbrella. What is he, describe? (Bright, multi-colored, variegated, it has a semicircular roof).
The teacher shows an umbrella, the children examine.
The practical part.
- I will distribute cardboard with an image of an umbrella, and you will come up with your own pattern and choose a color.
- You can decorate the umbrella with multi-colored semicircles, stripes, placing them along the length of the umbrella or in width. You can paint over the roof of the umbrella with one color, and then decorate with thin sausages or small balls.
The teacher resembles an algorithm of actions and shows the techniques of sculpting. Helps children in choosing a color, pattern. Reminds you that after using one color of plasticine, you need to wipe your hands with a damp cloth.
-The umbrella handle can be made from a long sausage, bending the end in a semicircle or laid out from small balls.
3. Outdoor game "Umbrellas".
We walk in the clearing, Children move freely around the playground,
We collect strawberries. in the center of which are the umbrellas - on
Only a cloud came, one less than the children.
Suddenly it became dark and scary.
A large rain began to drip
Cry over a forest clearing. The last two lines are pronounced
teacher.
One, two, three, four, five, Children take umbrellas for the word "take".
We need to take an umbrella quickly. The child who lacked an umbrella
out of the game.
4. Reflection.
- Look, Lesovichok, what wonderful umbrellas we have blinded!
- Did you guys like the lesson?
- What did you particularly like?
- What patterns have you painted on your umbrellas?
- Do you want to give umbrellas to your forest friends? (Individual answers of children). Why?
This exercise develops coordination, balance and agility very well. In oriental medicine, it is believed that this exercise heals the roots of diseases and strengthens the body's immunity.
It so happens that in the morning there is not enough time for a full hour complex of exercises. In this case, I do 10 selected exercises without fail. It takes no more than 10 minutes. These are truly the most useful and necessary exercises. By their effect on the body, they can be called magical.
Here is a list of these exercises:
1. Pole with ropes
4. Hammer
5. Stretching
6. Candle and plow
7. Sphinx and cobra
8. The embryo
9. Twisting
10. Slopes
The complex should be done in the morning. Individual exercises can also be done throughout the day.
For example, if you feel a pinch in your shoulders or are simply very tense, do the "Pole with ropes". Feel that your back is very tense or tired - do the "Roller" and "Hammer", etc.
Before starting a set of exercises, do some joint exercises. This will prepare your joints for stress.
According to the duration, the exercises are done for the number of breathing cycles in multiples of 6 (for example, 6, 12, 18, 36, etc.).
1. Pole with ropes
The exercise relaxes the arms, shoulder girdle. Removes clamps in the neck and shoulder girdle. It helps to relax the whole body in general, and it is very effective. Has a beneficial effect on the entire body.
It is very easy to do. Imagine that your body is a pillar. Wooden, iron, it doesn't matter. And your hands are ropes tied to a pole. If the pole is turned sharply, the ropes will overwhelm the pole.
Feet shoulder width apart. Relax your arms completely and begin turning your body around the axis with full weight transfer, gradually increasing the intensity. Watch the video at the end of the article for details.
2. Heron
In this exercise we are standing on one leg. In Qigong, this exercise is called "The Golden Rooster Stands on One Leg."
The exercise is best done without shoes.
This exercise develops coordination, balance and agility very well. In oriental medicine, it is believed that this exercise heals the roots of diseases and strengthens the body's immunity. Since the soles of the feet run the channels of the six most important internal organs when you stand on one leg they receive maximum therapy. Exercise improves blood flow in the lower extremities and prevents varicose veins.
With regular practice of this exercise, the feet and hands stop freezing.
By the way, this exercise is used in a set of exercises to determine the real biological age.
If you can do it for 30 seconds or more - your biological age is 20,
20 sec - biological age 40 years,
15 sec - biological age 50 years,
Less than 10 seconds - biological age 60 years and older.
The exercise is very simple. You stand on one leg, lift the other so that your thigh is parallel to the ground or even higher. If it doesn't work, just raise it to the highest possible height. Pull your sock over yourself. The hand of the same name to the understood leg is extended forward, but not fully extended. The palm is rounded. The second hand is down. The palm is rounded and looks into the ground. As if you are leaning on two balls or balls.
As soon as you have taken the pose, close your eyes and try to maintain balance. At the end - rise 3-5 times on your toes.
Watch a demonstration of the exercise in the video.
3. Roller
All our health depends on a healthy spine. In a way, the spine is the root of our health, longevity, and productivity. Therefore, in this complex there are many exercises for working out the spine.
Exercise "Roller" tones and strengthens the spine, improves blood circulation in it, which has a beneficial effect on the whole body. Perfectly relieves tension and fatigue from the spine. Makes it more flexible.
Exercise also improves memory and thinking speed.
This is a very valuable exercise to be practiced daily.
The implementation technique is simple.
It is better to perform the exercise on a firm surface. But at first, it can be painful. If there are any, do the exercise on the mat. Gradually, you will be able to move to harder surfaces.
Sit on the floor. Pull your legs towards you and wrap your arms around them. Round your back as much as possible. Lean back sharply, roll on your back and return to the starting position. You can see how it all looks in the video.
4. Hammer
Another very useful exercise for the spine. With its help, you can more and better work out the upper section of the spine, namely the area between the shoulder blades.
The effects of the exercise are generally identical to the Roller. In general, I recommend performing these exercises in pairs. First "Roller", then immediately "Hammer".
Exercise:
Lie on your back. Wrap your arms crosswise around your shoulders. Round your back as much as possible. Lift upper part torso and slightly begin to "tap" your back on the floor.
In this case, "crunches" and other similar sounds can be heard. Don't be alarmed. It should be so.
In the video, you can clearly see how this exercise is performed.
5. Stretching
Stretching is a very simple, natural, and healthy exercise.
When we stretch, we do unloading, relaxation and liberation of the whole body. And this has a favorable state on the body as a whole.
In addition, the exercise is compensatory after the "Roller" and "Hammer".
It is very simple to do:
We lie on our backs. We cross our fingers and stretch our arms as high as possible. We pull the socks.
6. Candle
A well-known exercise since school physical education. It is also called "Birch". In yoga, it refers to inverted asanas, i.e. to poses "upside down". This is a more gentle option than standing on your head.
The head-down poses provide the brain cells with oxygen and glucose, improve the blood supply to the brain, and have a beneficial effect on the health of the whole body. Exercise also prevents the death of brain cells - therefore, yogis retain a clear memory until old age.
With regular exercise, thinking, memory, performance improves. The need for sleep decreases, breathing becomes less frequent.
I think everyone knows how the exercise is performed. Who doesn't know, check out the video. Make sure that the neck is not unduly strained and that the socks are pulled out.
After the "Candle", you can also immediately make the "Plow". Lower your legs back and stretch your arms.
7. Sphinx + Cobra
The next exercise consists of two similar asanas "Sphinx" and "Cobra".
Exercise strengthens the back very well, making the spine more flexible and mobile. Heals the entire body. With regular exercise, the reaction speed increases.
Performance:
Lie on your stomach. Raise your upper body and lean on your forearms. The forearms are parallel to each other. The shoulders are lowered, looking forward, the toes are extended. This is the Sphinx. Now we stand on our hands. The spine bends even more. We look forward or up. This is Cobra. Then we return to the "Sphinx" again.
After the exercise, it is imperative to make compensation - the asana "Germ".
8. The embryo
The embryo is an asana to compensate for the deflection of the spine. After a strong back bend, it is imperative to round your back as much as possible. This, by the way, also applies to bends, if you lean forward then you need to bend back and vice versa.
In addition, exercise stimulates the digestive organs and prevents the accumulation of salts in the knees.
Performance:
Legs under you, knees together. We go down forward and round our back as much as possible. The arms are wrapped around the knees or extended forward.
9. Twisting
Twisting is also a very famous exercise, yoga asana. This exercise is also focused on the spine and is a very good prevention against back pain, rheumatism, etc.
The practice of this exercise increases the mobility and flexibility of the spine, stretches the muscles, strengthens nervous system, develops self-confidence and (attention!) reduces the size of the abdomen.
This exercise is not very easy, but it can be learned quickly. Watch how it is done in the video. It is rather difficult to explain it in words.
10 inclines
The previous exercises were performed on the floor, but this is already done while standing.
Bends strengthen the spine and lower back. Stretches the tendons. They have a very great healing effect.
Performance:
We stand. Legs - double shoulder width. The arms are extended to the sides. Without changing the position of the hands, we tilt to the left. We fixed the position and made 3 inhalation and exhalation cycles. Returned to the starting position. We bend to the right and do it in the other direction for the same 3 inhalation-exhalation cycles.
Now we bend down, touch the ankle of the opposite leg with our hand. The other hand is extended up, we look at this hand. Also, three cycles of breathing and return to the starting position. Then tilt to the other leg.
