How To Yoga exercises for beginners

Are you thinking of getting started in the world of yoga? This oriental science not only manages to exercise your physique, making it stronger and more flexible, but it also manages to exercise the mind, thus achieving a physical and spiritual balance like few other sports practices achieve. Yoga is based on performing a series of postures that force you to hold your balance, achieving a broad awareness of your body and the power of the mind. If you want to start delving into this lifestyle, at OneHowTo we are going to suggest some of the best yoga exercises for beginners.

Steps to follow:

1. One of the best yoga exercises for beginners is the mountain pose or also known as ” tadasana “. It is a very simple one in which you just have to stand on the yoga or exercise mat with your feet slightly apart and facing forward with your back completely straight and your arms loose by your side.

Now you just have to open your shoulders, raise your abdomen and feel how your chest expands. This posture is designed so that you notice how your body grows from the ground, just as trees do. It is important that you feel your feet firmly on the ground, that you breathe deeply and that you are aware of your whole body. If you prefer, instead of putting your arms extended next to your body, you can place your hands together at chest height.

Yoga exercises for beginners - Step 1
2.  The tree pose or ” Vrksasana ” is also one of the easiest poses to start doing yoga. To do it, you have to be in the posture that we have previously mentioned, that of the mountain, join your hands at chest height with relaxed shoulders and maintain balance and stability.

Then you will have to lift one of your legs by bending the knee and resting the sole of the foot on the inner side of the thigh; Above all, you must bear in mind that the foot cannot rest on the knee because you could hurt it. You can keep your hands fixed at chest height or, if you prefer, you can raise your arms towards the sky as we show you in the attached image. Ideally, you should hold the position for 30 seconds to 1 minute and then switch legs.

Yoga exercises for beginners - Step 2
3. The Stork Pose or Padahasthasana is also one of the best poses to do yoga for beginners. It is about starting with the mountain posture (which is the basic one for yoga) and after spending 20 seconds concentrating and becoming aware of your body, you will have to lower your arms straight towards the ground, twisting your spine and trying to touch the tips of your arms. the feet. When you are like this you will have to rest and breathe deeply feeling how your muscles stretch.

Then raise your body to the top by raising your arms and returning to recover the posture of the mountain; breathe and lower your body again feeling how you are freeing yourself from the air and from your own body. Do 15 reps.

Yoga exercises for beginners - Step 3
4. Another good yoga pose for beginners is the butterfly pose or also known as ” Baddhakonasana “. You will have to sit on the floor and place your legs bent, joining the soles of your feet. Keep your back straight and feel your spine stretch. Breathe deeply and calmly through your nose and when you feel that you are comfortable with the position of your body you will have to slowly lower your body forward as if you wanted to touch your feet with your forehead.

With this exercise you will be able to stretch your muscles, a greater flexibility of your body and that you can repeat for 15 repetitions.

Yoga exercises for beginners - Step 4
5. The child’s pose or ” Balasana ” is also perfect for people who want to start with yoga. You will have to be resting on the ground with your knees bent and supported, you will have to lower your spine and head towards the sky keeping your arms next to your knees, as we show you in the image.

There is another variation of this posture in which the arms are stretched forward towards the head. But doing it the way that OneHowTo proposes you will achieve greater physical and mental relaxation because your arms are in balance with your body. This pose is for relaxation so the ideal is that you try to relax, not be aware of your body but seek calm and peace.

Yoga exercises for beginners - Step 5
6. We will finish this list by showing you another of the yoga exercises for beginners: upward facing dog or ” Urdhva Mukha Svanasana “. To do it you will have to lie on the floor completely face down and place your arms just at the height of your elbows. Spread your legs slightly apart and keep them fully stretched out on the floor.

The exercise is based on you pushing your hips down, squeezing your gluteal muscles well; then push up and lift your chest off the floor by raising your neck and throwing your head back. Return to the starting position and repeat the same posture for 10 to 15 times.

Yoga exercises for beginners - Step 6
7 Now that you know the best yoga postures to start doing this sport, you should take into account some basic recommendations and tips that will help you practice this exercise safely and healthy for your body. Take note:
  • Do not force your body: keep in mind that yoga is passive gymnastics that will achieve greater elasticity and flexibility of your body but progressively. So be patient and little by little you will feel the benefits of yoga in your body.
  • Always exercise the body in equal parts: yoga seeks physical and mental balance, therefore, you start by doing a posture working one leg, do not stop repeating it with the other to maintain this balance and not destabilize your body.
  • Relaxation and meditation after the session: it is usually recommended that when you finish doing your exercise routine, you dedicate 5 or 10 minutes to meditation to fill your spirit with peace and serenity.
  • Practice yoga regularly: instead of doing 1-hour sessions only twice a week, it is preferable to dedicate 10 minutes each day to yoga. You must bear in mind that this exercise is not like the usual one but that it will achieve greater elasticity as well as complete harmony with your body and with your environment.
  • Clear place: if you decide to do yoga at home, you should choose to practice it in a space conditioned for it with good lighting, without distractions and with enough room to be able to fully stretch.
Yoga exercises for beginners - Step 7

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