Yoga poses for beginners


Yoga has become in recent years a widespread practice both in gyms and in lounges and bedrooms around the world. Based on a philosophy that seeks knowledge of one’s own body and peace with oneself and with the environment, yoga is positioned as an ideal physical activity for all those who not only want to work their body but also the mind.

The advantage of yoga over other types of exercises is that, to start practicing it, it is not necessary to be in a certain physical condition. Within yoga, there are levels that progressively adapt to the progress and abilities of each one. As with everything, this sports practice requires perseverance and discipline to become a habit, so then you can find different yoga postures so that you can start practicing it without being excessively complex.

Start meditating

Something you have to know from the beginning is that, within yoga, you will not find sudden movements or any activity with an impact on your joints. Think that the goal of yoga is to achieve physical and mental stability, so the movements you perform will be subtle and smooth to accompany and achieve that goal.
One of the most recommended postures for a beginner is the meditation posture. To achieve this, sit back on your heels, or if this is uncomfortable, try sitting cross-legged. Once you are comfortable, rest your arms on your legs and close your eyes. Inhale and exhale deeply, without rushing, until you feel relaxed and calm. The goal of this posture is to be comfortable and with your mind free from aggressive thoughts.

Child’s pose or Balasana

This yoga posture is ideal to continue the relaxation that has begun with the first posture, to rest between one and the other, and also to end the session. You only need to sit on your heels and lean your back forward, keeping your arms close to the body.

With this pose, you will help to relax the spine and stretch the lumbar vertebrae. In this way, you will reduce fatigue and it is also sure to help you release any type of worry or stress. Inhale and exhale deeply and sit up when you feel better.

Cat pose

The cat pose is another of the best known among yoga practitioners and they not only apply it when beginners are starting in this practice. The only care that has to be taken is that perhaps this position is not the most suitable for pregnant women in an advanced stage of pregnancy, since carrying it out would mean shifting the baby’s entire weight onto the back.
To do it, you have to stand on all fours on the ground, your hands under your shoulders, and just as far apart as your knees, which must be aligned with your hips. The key point of this pose is to breathe in while raising your back, arching it, and without separating your hands or legs from the floor. In this position, tuck your abdomen in for 10 seconds and exhale deeply once you stretch your back again.

Anjaneyasana or crescent moon pose

This yoga posture is one of those that will help you open your chest and hips and also stretch your back and the rear chain of your lower body. As if that were not enough, the position of the crescent moon will make you work the internal muscles of the abdomen, an essential area for maintaining a correct body posture.

To do it, rest your knees on the ground and bring one of your legs forward so that your weight is distributed on the foot that you have advanced and on the other bent leg. Breathe in, open your chest, and stretch your arms and hands towards the sky. You can stay straight like this for 5 seconds and then breathe out while you return to your starting position or take advantage and curve your back to stretch the lower back and abdomen well.

Warrior pose

This posture is divided into three different postures and each of them corresponds to the different steps that a warrior performs before attacking. The greatest benefit offered by this posture is that it forces the participation of all the muscle groups of the body, thus making it very complete. In addition, what is most worked with this posture is balance and stability, both body and emotions.

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