Table of contents:
- Basic yoga for beginners
- 1. Mountain Pose
- 2. Downward Facing Dog
- 3. Warrior
- 4. Tree pose
- 5. Bridge pose
- 6. Triangle pose
- 7. Cobra
If you want to master various poses in yoga, the first thing you have to do is master the basics or basic yoga. To protect yourself from various injuries, it is important that you be guided by an experienced yoga instructor, the first time you do yoga. If you have injuries to your neck, back, joints, or problems with flexibility, talk to your doctor before starting a yoga routine. To find out what yoga poses a beginner must master, let's see in full below.
Basic yoga for beginners
1. Mountain Pose
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This step seems simple, but if you do it right it can help improve posture and balance. Stand with your toes touching the floor and allow your heels slightly apart (or wider) from each other by placing your arms at your sides. Imagine that you are lifting your body from your mind. Pull your shoulders down and spread your collarbones. Keep your head parallel to your shoulders (not back or forward), and your chin parallel to the floor. The pelvis and lower back should be neutral, not tucked or arched. Hold for 30 seconds to 1 minute.
2. Downward Facing Dog
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This pose works the upper body and stretches the muscles of the arms, chest, legs and back. The trick is to get on all fours, then press the soles of your feet and toes to the floor, and place your hands slightly in front of your shoulders. Exhale and begin to straighten your legs and let your heels pop off the floor. Raise your butt bones to the ceiling and push your heels towards the floor. Slowly press your palms to the floor and straighten your arms as you pull your shoulders down. Relax your head, and try to keep it between your upper arms. Hold from 1-3 minutes.
3. Warrior
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Stand 4 steps apart, then bend your right leg so that it forms a 90 degree angle. Bring your hands to your hips and relax your shoulders, then extend your arms to your sides with palms down. After that, face your gaze towards your right hand. Hold for 1 minute and repeat on different sides.
4. Tree pose
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Stand with your hands at your sides, then put the weight on your left foot. Lift your right leg and place it inside the thigh of your left leg, keeping your hips facing forward. After everything is balanced, bring your hands forward in a prayer position, that is, put your palms together. On the inhale, stretch your arms upwards with your palms facing each other, but not touching. Hold for 30 seconds, then exhale again, and return to the starting position. Repeat this movement again on the opposite side.
5. Bridge pose
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Extend your chest and thighs to stretch your bones. Lie on the floor with your knees bent and place them directly parallel to your heels. Place your hands on your sides with palms facing down. Lift your hips so that your thighs are parallel to the floor, then bring your chest toward your chin. Hold for 1 minute.
6. Triangle pose
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Stand with your legs open for about 3 steps. Point your right toes to the right, and toes of your left to the front. Extend your arms on both sides with your palms facing down. Drop your body towards the right so that the fingers of your right hand touch the toes of your right foot or touch your knees if you can't. Extend your left hand with your fingers facing the ceiling. Change your gaze to the ceiling, then hold for 5 breaths. Then stand up and repeat in the opposite direction.
7. Cobra
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Lie face down on the floor with your fingers under your shoulders. Stretch your legs until the tips of your toes touch the floor. Tighten your pelvic floor, and lock your stomach. Press the shoulders up by pushing the thumb and forefinger. Bring your chest forward. The position of the hands should be straight parallel to the floor. After a while relax and try again.
So, now you know some basic yoga movements. Make sure to do it carefully. Good luck.
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