With these basic yoga moves, you will learn the foundation of yoga to improve your physique and avoid the pain caused by incorrect posture.
While yoga offers a multitude of great benefits to the body, it’s still hard to know where the practice should start. Fortunately, the following poses can be done at home. So, put on a pair of elastic pants and play a meditation song to improve their physique immediately.
This yoga pose looks simple enough, but it is the foundation for all other exercises. Using this pose will help you improve your physique through feeling your body. At the same time, they also help you feel more secure and resilient.
Stand up straight, feet together. Feel your weight evenly distributed across the soles of your feet, release your shoulders, gently lift your upper body as if it were being pulled lightly by a rope from the top of your head. Begin to breathe deeply and feel your abdominal muscles move with each inhalation.
Sitting in a chair is easy, right? But when you have to sit in an imaginary chair, it is a real challenge. Doing yoga in the chair pose is a great exercise. If done regularly they will work well on your lower body. In addition this posture also gently elevates the heart rate and enhances the body’s circulatory system.
To begin, lift your hands upright, palms facing each other. Slowly bend your knees and push your hips back, as if you were sitting in a chair. Hold this position for about 30 – 60 seconds. If you can only hold for 10 seconds and the knee will only fit a little. It’s okay, that’s fine, it’s important to keep your body safe.
DOG FACIAL LOOK
This posture will help your body become more flexible. They also help you reduce back pain caused by sitting too much.
Open arms shoulder width apart and lean against the back of the chair. Move your feet until they are aligned with the hips. Your body should now be held at a 90 degree angle, gently pulling your hips and arms apart. Hold for a period of between 30 and 60 seconds. If you want to be more raised, place your hands on the floor and move your feet backward until they form a similar right angle.
COMBATANT POSTTURE 1
To strengthen your legs, try yoga in the warrior pose. When doing this, focus on relaxing your shoulders and keeping your chest up.
Start in mountain pose, then step left foot back about 1 meter. The legs are parallel to each other and facing forward. Gently bend your right leg and make sure your knees and forefoot are always in line. Continue to straighten your arms and relax your shoulders. Hold this position for 30 to 60 seconds or more if you are still comfortable. Do the same on the opposite side.
COMBATANT POSTTURE 2
This is a continuation of the 1st Warrior Pose. This pose opens up your hips slightly and increases your stamina.
Similar to Warrior 1, you need to stand upright, with your feet about 1 meter apart. Rotate your back foot 90 degrees. Now the front foot is facing forward, the back foot is facing to one side, slightly opening the hips. Bend front knee and arms spread wide, making sure knees and front legs stay aligned. Hold for 30 – 60 seconds and repeat on the opposite side.
The tree posture is an ideal balance exercise. It may seem difficult, but you don’t need to raise one of your legs as much as possible to do this exercise.
Let’s start with mountain pose. Place your right foot at the level of your left ankle. Rotate your entire right leg to the side. Hold your left leg firmly and slowly raise your right leg. If your balance is good, try to raise your right leg higher. Otherwise, place your right toe on the floor. Move more of your body weight toward your left leg. They will help you increase your balance without worrying about falling. Hold for at least 30 seconds, then repeat on the opposite side.
STANDING HUMAN PUSH
The forward half-bend is a good choice for people who can’t touch their toes. Even if you can, this stretching pose is a good starter for poses that require more flexibility.
Start in a mountain pose, keep your back straight, then slowly bend forward. Depending on your ability, place your hands on your thighs, shin, or floor. Lightly restrains on the upper parts to stretch the back further. Take a deep breath. Then release your arms and back and slowly return to the starting position.
LOW CRESCENT MOON POSTURE
For those who sit most of the day, this is a great posture for stretching. They will help tone your muscles.
Stand up straight, slowly bend your knees and take your right foot forward. Place your hands on either side of your right foot. Move your left leg backwards until you feel most comfortable. Hold the pose for at least 30 seconds and repeat on the opposite side.
Bridge pose will help you relax your spine and promote blood circulation to the heart. Even if you invest like this it will be difficult for you. But it only takes a little practice to feel the effects they have on the body.
Lie on your back with knees bent and feet hip-width apart. Then slowly raise your hips. You should feel your glutes and hamstrings work as you pull your hips towards the ceiling. Hold for 30-60 seconds and gently bring your hips back to the floor.
BUTTERFLY WING POSE
This is a simple pose to open your hips and avoid the harmful effects of just sitting and staring at a computer. When you do this pose, make sure your muscles stretch without feeling discomfort or pain.
To get used to this exercise, sit on a low pillow or blanket to raise your hips. Next, curl your legs, gently moving the feet toward the hips. Let your knees relax so they touch the floor. Keep your chest, spine, and neck in line with each other. The snow does not force your knees to the floor. If you don’t, give them time and your resilience will increase.
FOLDING BODY FORWARD
This posture will help you breathe more evenly and calmly think about things.
Sit on the floor, legs stretched out. Raise your body and slowly stretch forward. Try to keep your back straight, relax your shoulders, and feel the tension in your muscles while doing this exercise. If you can’t touch your toes, find a support towel.
Practicing yoga with cat pose every day will help stretch the entire spine to awaken and energize the whole body.
Support your body with your hands and knees, adjusting your wrists below your shoulders and your knees below your hips. Exhale and gently arch your back towards the ceiling. Move slowly and release your head towards the floor as your back arches up. Inhale and bring your spine back to its original position. Repeat this movement at least three times or more if you want.
Cow posture gently stretches the abdomen while increasing the flexibility of the spine. Doing yoga in the cow and cat pose will help you reduce stress and relax more. Because during practice, these postures require you to combine deep and rhythmic breathing.
Support yourself with both hands and knees. As you inhale, lift your pelvis toward the ceiling and push your chest forward, drawing in your belly. When breathing out, return to the starting position. Or switch to a cat pose to increase the effect of your exercise.
As a yoga beginner, this poses can be quite intimidating. But you can also get some of the same effects from standing up against the wall. This pose helps to increase blood circulation and gently stretches your legs and lower back. It’s incredibly simple and you can do it anywhere.
Lie on your back then put your feet up on the wall. You can also fold a towel and place it just below your hips to reduce the effect of gravity on the pelvis. Try to keep your legs straight and feel the tension in your legs. If it’s too light, you can move a little further away from the wall. Stay in this position for at least 1 minute or as long as 15 minutes if you feel comfortable.
You can use this pose at the end of your workout or whenever you need a break. Baby pose gently stretches your back and gives you a chance to focus on breathing to relax.
To do this, sit on the floor, bend your legs, and sit on your heels. When you feel comfortable, open your knees and hips open, take a steady breath, and slowly bend forward as far as possible. Don’t forget to relax your shoulders and feel the weight in this pose. This is a relaxing position, so you can stay in this position for as long as you want.