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Yoga is a system of exercises consisting of postures or asanas. In each pose, you practice flexibility, strength, and meditation. The system of asanas comes from Hindu yoga texts. Each asana has a Sanskrit name and a special technique. These basic yoga poses are suitable for beginners because they are not difficult and you do not have to be an expert in technique to perform them correctly. In some yoga practices, postures and physical activity are designed to strengthen the body. Although this does not apply to meditation and relaxation, do not forget to breathe.
If you are just starting yoga classes, then you will be offered 5 basic poses. Try them out and enjoy yoga's ability to connect you to your body and soul.
1. Yoga for beginners: shavasana or corpse pose
This pose is perfect for breathing and relaxing. It consists of lying on your back with your legs apart, arms at your sides, and palms down. Let your fingers relax a little. Relax your ankles, knees, hips, and buttocks.
Shavasanas will allow your body to release all tension and breathe. You don't have to strain, just lie down and breathe.
2. Utkatasana or chair pose
This pose will strengthen your back and legs, releasing tension in your spine.
• In order to do it, stand up, put your feet together hip-width apart, arms at your sides.
Inhale and raise your arms to the ceiling, activating your arm muscles and holding your palms forward.
• Raise your hands. Then bend your knees, trying to keep them from extending beyond your ankles.
3. Svanasana or the dog's face-down pose
This pose is one of the main ones in yoga. It is called rest because it helps to relax the back after tension accumulates in other poses.
• You can do this pose standing or lying down, depending on your preferences.
Place your feet hip-width apart, inhale deeply, and raise your arms to the ceiling.
Exhale and bend over until your arms touch the floor. Step back so that your hips are pointing upwards and create a V shape with your body.
4. Bhujangasana or cobra pose
The cobra pose stretches the abdomen and lower back.
• First, lie face down on the mat with your arms slightly away from your body and your palms facing down.
Inhale and place your palms directly under your shoulders.
• Stretch your legs back, with the top of your foot touching the floor.
• Then stretch your arms and arch your back. Tilt your head back.
5. Padmasana or the lotus position
The lotus position is ideal for meditation and body relaxation because it energizes your body and mind.
To do it, sit on the mat with your back straight and legs straight.
• Then bend one knee and press the leg towards you, holding it with your hand.
• Place it on the other hip, close to the body.
• After that, place your hands on your knees and breathe slowly.
Yoga for beginners is quite simple. So, relax and don't be afraid to do yoga! It will strengthen your body and mind. 1win
