Lifestyle and Fitness routines

Wednesday, August 19, 2020

9 Yoga poses for beginners




 9 Yoga poses for beginners:

There are few yoga asanas to be perfect for improving the health and mood of any woman. Even though these simple exercises are perfect for the girls, you might also find them useful to improve your overall health, or relieve back pain, for instance.




1) Mountain pose:

1. Let’s start with the most basic yoga exercise.
2. Stand straight.
3. Put your heels slightly apart so that your big toes touch each other.
4. Don’t bend any part of your back or neck.
5. Your spine must be straight.
6. Keep your shoulders back, and your chin parallel to the floor.
7. To make sure you’re doing so, choose any distant object in front of you and look at it while performing this pose.
8. Now stretch your arms as if you’re trying to reach the sky, with your palms facing one another.
9. Stand for 30 seconds to 1 minute, breathing easily, and thinking positively.


 2) Tree pose:

1. Standing straight, hold your arms to the side of your body.
2. Bend your right knee, and then place your right foot high up on your left thigh.
3. Make sure the sole is placed firm and flat above your knee joint, and your left knee is not bent.
4. You can hold onto the wall to keep your balance.
5. If you can stand like that without any support, then raise your arms over your head and bring them together in a “Namaste” greeting.
6. Stand and breathe for at least 30 seconds, then gently bring your hands down to your sides.
7. Then release the right leg and repeat everything with the left leg.


 3) Downward facing dog pose:

1. Now let’s bend a bit and move to a downward-facing dog.
2. To implement this, make sure that both your hands and feet stay flat on the floor, your knees aren’t bent, and your overall body arms and upside-down V-shape.
3. Don’t lift your head up, and try to look directly in front of you.
4. Hold this position for 1 minute, and don’t forget to breathe properly.


 4) One-legged-downward-facing dog pose:

1. As you can tell from the name of this pose.
2. It’ll be pretty much like the previous one.
3. Except you’ll need to straighten one leg and lift it up.
4. Pretend there’s a fire hydrant.
5. You’ll feel your stomach muscles working here, by the way.
6. Hold this position for at least 10 seconds; then switch the leg.
7. Do this exercise a couple of times for each leg and remember to not bend your knees.
8. Keeping your upper leg in one whole line with your spine.


 5) Downward facing hero pose:

1. This is it for the standing exercises.
2. Now you might need your yoga mat.
3. Sit down on the floor, with your pelvis resting on your heels.
4. Spread your knees to the sides, still keeping your feet together.
5. Lean forward, trying to put your chest, palms, and forehead flat on the floor.
6. Stretch your hands forward as far as you can.
7. Try to hold this position for at least 30 seconds.


6) Cobra pose:

1. It’ll be easy to change from one position to another simply by redistributing your weight.
2. Put your hands on the floor under your shoulders.
3. Hug your elbows back into your body.
4. Press the tops of your feet and thighs and the pelvis firmly into the floor.
5. On an inhale, begin to straighten your arms to lift the chest off the floor.
6. Make sure the lower part of your body stays flat on the floor.
7. Hold the pose anywhere from 15 to 30 seconds, breathing easily.
8. Release back to the floor with an exhale.


7) Child pose:

1. Kneel down on the floor and spread your knees hip-width apart.
2. Make sure that your heels touch your backside.
3. Take a deep breath and while exhaling.
4. Bend forward with your palms on the floor to reach with your arms as far as possible.
5. Since this pose is a resting exercise.
6. You can stay in it from anywhere between 30 seconds to a few minutes.


8) Camel pose:

1. Sit on your knees down on the floor.
2. To enter the posture, you need to sit on your heels.
3. Raise your pelvis, inhaling, and lean on your heels in turn.
4. Then, while inhaling, begin to move the pelvis forward, moving your center of gravity to your knees.
5. Your pelvis should stand in line with your knees.
6. You shouldn’t “hang” your pelvis out behind your knees - this can create too much tension in the lower back.
7. The rib cage opens, the neck is stretched out (a glance at the ceiling or, even easier- look forward).
8. Try not to squeeze your lower back here, but keep it pulled out.


 9) Butterfly pose:

1. Sit straight, put your feet together.
2. Spread your knees to the sides, lowering them as close to the floor as you can.
3. You can lean on the wall with your shoulder blades in order to control your posture.
4.Stretch upward, then lay forward.
5. Stretching your hands as far as you can, trying to put your stomach flat on the floor.
6. This will make your pelvis joints really work.
7. Feel free to hold this position for 1-3 minutes.
8. Breathing deeply and thinking positively.

 All these poses are vital to relieving back pain, stimulate the blood circulation in the pelvis, and improve the circulation of the lymphatic fluid. They not only improve your overall health but also enhance your mood and productivity.
But what makes them amazing is that you won’t need any special equipment or even much time to implement them on a daily basis. Try not to forget that it’ll be much better to have a 30-minute yoga session every day, than to have a 2-hour workout, say, once a week.
Even though none of these poses requires special equipment, make sure that your clothes allow you to bend and stretch. And remember: normally, there are no restrictions for yoga exercises. But in case you feel any discomfort doing any of these poses, or you have any special health condition, consult your doctor before you start practicing.

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