Yoga for beginners! 7 simple asanas

Simple and affordable yoga exercises for beginners! How to get a flexible and healthy body in a few steps.

Content

The young body is a dream of almost every person. The best minds of the planet are fighting over this puzzle and the best technologies are used. But while this recipe has not been created, we turn to the already gained knowledge about the health and youth that Yoga gave us.

What do you need to know about yoga?

We’ll move to Tibet. Putet is a place shrouded in a veil of secrets and many legends. Only at the end of the 19th century, people were able to access the secret knowledge of the peaceful and very strange long -livers of this country.

Not all Tibetan yogis agreed to reveal the techniques of rejuvenation of ancient generations. But some knowledge was obtained and successfully applied to our far from hermit life.

Yoga is a science that allows a person, performing certain exercises and breathing techniques, to improve his physical and mental abilities.

Yoga at home

Yoga, combined with the correct way of life and thoughts, will give a strong impulse for rejuvenating the body. It will improve the condition of the joints, increase the elasticity of the ligaments and muscles, strengthen the spine and relieve many diseases.
To start classes, it is not necessary to go to a specific center. It is enough to choose the desired set of exercises, get a yoga mat and highlight at least an hour of free time.

Yoga for pregnant women

If you are waiting for a small miracle, then not all exercises can suit you. It is better to choose special exercises for pregnant women or consult a professional for the selection of personal asanas.
Be careful and listen to your body. If something causes you discomfort, do not do your strength. Leave the exercises and return to him tomorrow. Your muscles will be more elastic day by day, and with each new time, the exercises will be given everything easier.

7 asanas yoga for beginners

It is always difficult to start any business. But if you rely on selected tips, you can achieve a result even in a short time.

Get the classes no earlier than 2 hours after eating, in a good mood and with a soft, not sliding rug.

Asana 1 — Utthita Triconasana or the pose of an elongated triangle.

This is one of the most basic yoga asanas, which favorably affects each cell of the body and may not seem quite simple. But a couple of practices and everything will go easier:

Start by determining the comfortable distance between the stop
Expand the left foot forward, follow the heel tightly pressed to the floor
Stretch your hand forward and stretch up
Breathe deeply and linger in this position for 30 seconds

Asana 2 — Adho Mukha Schwanasana or dog pose.

This asana prepares the body for other more complex exercises in which the back of the back is required.

Asana is symmetrical and then carefully monitor the correct distribution of the load. The muscles of the press are tense, feel how your back muscles stretch.

Legs are shoulder -width apart
Try to distribute the load not only on your shoulders when breathing in your back, but also on your feet
To do this, press the legs tightly to the floor, and pull your hands forward
Do not move your shoulders close to the head
Breathe correctly and slow down in this position for 30 seconds

Asana 3 — ViRabhadranasana II or warrior pose.

This asana is also for the level of complexity - a beginner. Increases body endurance, muscle strength and flexibility.

Stand in the previous pose of the dog and lifting his knee to the nose step by one foot forward. Put the foot between the hands
Press the heel of the front foot to the floor, and slightly turn the back to the side
Stretch your arms to the sides and tighten them in this position
Keep an elongated leg bent at the knee at right angles

Asana 4 — Vickshasana or the pose of the tree.

To begin with, this asana is best performed by the wall. Not everyone manages to maintain balance the first time. Strive the foot more on the hip and then holding the balance will be easier.

Stand exactly and bend the second leg at the knee and cut off the foot to the inside of the thigh of the second leg
Pull your hands up, straining them
Breathe evenly and linger for 1 minute

Asana 5 — Marjariasana or a cat's pose.

Stand on all fours, legs on the width of the hips
Hands on the same line with shoulders
Bend your back and look up your head
Bend your back and head looks down
On each inhalation deflection, on the exhale, bend

Asana 6 — Uttanasana or Strong tilt forward.

This asana will come in handy at any time of the day or night if you have grabbed your back. Having mastered it, you can apply it at the first symptoms of pain and the back will be relieved in a matter of minutes without ointments and massage.

Take a deep breath and raise your arms up
Pull the spine upward
With an exhalation, lean forward and wrap your arms behind the legs of the legs
Breathe and stretch your back muscles

Asana 7 - Balasana or the pose of the child.

This pose must be completed by a set of exercises. It will allow you to relax all the muscles. So the exercises will benefit.

Kneel down and lower the buttocks on the heels
Turn the knees wider, and lower your head to the floor
Stretch your arms forward while relaxing the whole body
Breathe deeply and you can linger in this position for 5 minutes

Kundalini Yoga for beginners

This direction of yoga differs from the classical features of technology:

Eyes should be closed
Complete concentration of consciousness
Legs are crossed in the lotus position
Pronunciation mantra
Be sure to direct spine
Different breathing methods

With all this, the main attention in Kundalini is paid to the movement of vital energy Qi Through the chakras.
Chakras are the points of energy concentration located on our body in a certain sequence.

The goal of yoga practice kundalini

The essence is focus on self -knowledge, awakening the hidden capabilities of the body, in cleansing from internal psychological duality.

Exercises kundalini yoga

Halasana Allows you to maintain flexibility and change the flow of energy if it is stagnated.

Lie on the floor, arms along the body and leaning your palms on the floor, raise your legs behind your head
Breathe in this position, imagining how with each exhalation you are cleansed of negativity
Exposure time for at least a minute

Surya namascar - reveals the heart chakra and helps to get rid of insults.

On inspiration, raise our hands up
We take the head and hands back. We bend the body
We try to make each movement smoothly
On inspiration again tilt forward

Pashchimotanasana - The pose that enhances the energy of fire in the stomach and burns excess fat in this area.

We sit on the floor and stretch our legs forward
The body bends forward and wrap the feet with your hands
Put your head on your knees and we freeze
We breathe Deep and calm

Yoga tips and reviews

Always listen to your body and do nothing to the limit
Try to start classes in a vigorous mood. Then the effect will be higher
Carefully study the pose before its use. Pay attention to the correct load distribution
It is advisable to choose free clothes and drink clean water during classes

Following the chosen advice, yoga for beginners will become simple and affordable even for not devoted. Good luck to you and flexibility!

Olga, 29 years old.
I have been practicing yoga for only 8 months and began with these exercises for beginners. The sensation of your own body has changed, the flexibility and ease of gait appeared. Even others noticed changes in appearance and posture. I'm not going to stop there. Ahead of many new levels.