The 10 most important basic yoga poses for beginners

The 10 most important basic yoga poses for beginners

For a long time, yoga has been known as a health enhancement and supportive treatment for a variety of diseases for all ages regardless of gender, physical condition. If you are new to this subject, there will be basic yoga poses that you need to grasp. Because, it is a stepping stone for you to go deeply and get many benefits from yoga practice.

According to experts, in Asana yoga there are more than 300 postures with all levels from basic to advanced suitable for all subjects. In this reading, Health CPN shares 10 most basic yoga poses at home for you. Revealing, applying these exercises regularly will significantly improve your overall health. Join us now!

1. Mountain pose – Mountain Pose

Mountain pose

This is considered the most basic yoga pose and is the foundation before starting other exercises. Regularly applying this pose will help you feel steady, calm and steady. Talking about the health benefits, mountain pose also supports improving physique, reducing sciatica and toning muscles in the buttock.

Doing: Start with standing upright, feet spaced together or slightly parallel. Relax and make sure the tips of your toes are on the floor or the practice mat. Chest open, arms straight, palms facing inward along torso. Breathe normally, trying to do at least 5-8 breaths at a time.

This pose is not dangerous, but if you have Parkison disease (a condition that causes muscles to shake and weaken), disc herniation, osteoarthritis of the knee, or difficulty balancing. Start with your legs hip-width apart, or lean against the wall to correct your posture.

2. Face-down dog pose (inverted V-pose) – Downward Facing Dog Pose

yoga posture

Dog bow pose is one of the basic yoga poses that many people love and practice in every yoga class. This exercise is said to strengthen the upper body, relax and ensure the muscles in the shoulders, arms, abdomen, and back are toned. Besides, downward facing dog pose also works to stretch and strengthen the whole body. For this reason, many people say that if you do this pose regularly, it will limit the number of hospital visits!

Doing: Starting with a crawl, you lift your body so that your legs and arms are straightened. Use force to push the upper body back, straight back, heels touching the ground as possible so that an inverted V-shape. Let your knees sag if you feel your back thighs too tight. Try to straighten your legs and move your arms forward if necessary. Do 5-8 reps and return to baby position (see section 10).

3. Plank posture – Plank Pose

yoga posture

The plank pose is a basic yoga pose that helps us learn how to keep our hands balanced along with using the whole body for support. This is a great way to strengthen the abdominal muscles and help you maintain your posture while breathing.

Doing: From crawling position, straighten legs back, toes touch the ground and lift heels up. Slide the heels back until you feel like a unified head-to-toe body. The shoulders and arms are a straight line. Avoid sunken back as it will cause back pain.

Squeeze your abdominal muscles, pull your shoulders down and away from your ears, keep your back straight and take 8-10 deep breaths. Return to baby position and repeat 5-10 times.

4. Triangular pose – Triangle Pose

Triangle post

The triangle pose is a great stance to stretch the muscles along the waist area, widen the lungs, strengthen the legs and affect the whole body. Revealing that this is also an exercise that brings inspiration to himself during practice.

Doing: You start with an upright position, legs spread apart, arms shoulder-width apart. Left foot still, you back right foot back, about 2 steps. Left toe straight, right foot slightly sideways.

You lean left, toward your left foot. Keep your left arm straight down, toward your toes, shin, or knees (or until your body can’t tilt any more), and raise your right arm upwards, so that your arms are in a straight line.

Turn your eyes to look up toward your right fingers and hold for 5-8 breaths. Return to starting position and repeat the same in the opposite direction.

If you are experiencing the situation low blood pressure, dizziness, headache Health CPN advises you not to do this exercise alone without the supervision of your instructor.

5. Tree pose – Tree Pose

yoga posture

The tree is a great balance yoga posture for beginners to increase concentration and learn to breathe while standing upright. This pose also gives you the ability to keep your body balanced on one leg. This is considered a very graceful, nature-friendly yoga pose that you should do in the early morning when stress and anxiety are free of your mind. Although not too difficult to implement, but tree post also requires you to be patient.

Doing: Start with your legs together and slowly raise your right foot, placing it on top of your left thigh. Beginners will find it difficult to do this, so you can put your legs under your knees or lean against the wall for balance. Next, clasp your hands and keep your gaze on a point in front of you.

Hold for 8-10 breaths and then switch sides. During this exercise, make sure that your body is not tilted to the side of the leg and tighten the abdominal muscles, letting your shoulders relax.

Note that people with high blood pressure should not raise their hands above their heads for too long. Additionally, it is also recommended that people with insomnia or migraine should avoid doing this pose.

6. Warrior pose 1 – Warrior 1 Pose

yoga posture

The warrior pose is essential for strength and stamina training in basic yoga. This posture helps you to expand your hips and thighs; while strengthening the entire lower body.

Doing: For Warrior 1, stand straight and take a big step back with your left foot, press your left heel to the ground and keep your left toes 75 degrees forward, your right knee at a 90 degree angle.

You lift your chest and put your hands over your head, clasp your hands, your eyes looking up. Hold 5 counts. Then return to the starting position and repeat with the other leg.

7. Warrior pose 2 – Warrior 2 Pose

Warrior 2

Warrior 2 is considered to be the most beautiful yoga posture, symbolizing the achievements of a mythical warrior. This position helps to widen the hips, thighs and perineum area so it is very beneficial for pregnant women from the second trimester. Accordingly, expectant mothers can lean against the wall to support themselves when practicing. this episode.

Doing: Stand up straight, with feet wide open. Turn right toes 90 degrees outward and left toes 45 degrees inward. The right knee should be perpendicular to the floor, not allowing the pillow to exceed the toes.

You spread your arms out to the side and look toward your right hand. Hold 8-10 breaths. Then do the same thing for the opposite party.

8. Sitting bent forward – Seated Forward Bend Pose

Sitting bent forward

This yoga pose helps to stretch your back thighs, lower back, upper back, and hips. This pose is perfect for everyone starting to learn how to breathe.

If you feel pain anywhere, you need to stop, but if you feel “tense” when you lean forward and you can still breathe, you will slowly relax and stop the “stretch”. You can also keep your knees slack in this yoga pose, as long as you keep your feet comfortable and closed.

Doing: Start with a sitting position with your legs closed, feet comfortably and not rotating in or out, arms drop along hips. You lift your chest and bow slowly forward, starting from the waist area. Squeeze your lower abdominal muscles and imagine your navel moving toward your thighs.

Do this until you feel “stretched” but feel no pain, hold 8-10 breaths. During the exercise, make sure your shoulders, head and neck are both relaxed.

9. Bridge pose – Bridge Pose

yoga posture

Bridge pose “helps you to stretch the front of the body and strengthen the back of the body.

Doing: You lie on your back with your feet shoulder-width apart. Press the soles of your feet firmly on the ground and lift your butt off the ground. Fold your arms behind your back and press down on the floor while you extend your chest.

Imagine pulling your heels toward your shoulders to stretch your back thigh muscles. Hold 8-10 breaths, then rest and repeat 2 more times.

10. Child pose (baby pose) – Child’s Pose

yoga posture

The baby pose is an ideal position for rest. This pose is great not only for beginners but also a yoga pose for everyone to practice at all levels.

Alternatively, you can use this pose to relax before bed or whenever you feel stressed.

Doing: You start with a crawl and slowly sit down, place your buttocks on your heels and stretch your hands forward, hands touching the ground. Your forehead is lowered to the ground and let the rest of your body relax. With this pose, hold it for as long as you like.

You may want to read: 5 amazing benefits of yoga that you didn’t expect

Recently, we talked about basic yoga poses for beginners. Hopefully, this information will help you choose the types of exercises that are right for you to improve your physique and, more importantly, to achieve good health.

Kieu Tuan Anh / Health CPN

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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