Yoga is a popular exercise in many countries around the world because of its great benefits to health.
Health CPN invites you to learn about yoga and basic yoga practice so you can practice yoga at home.
What is yoga?
Yoga originates from an ancient practice method that originated in India in 3000 BC. The rock yoga movements found in the Indus valley depict the neck posture and other body parts such as legs, arms, hips, waist, chest …
Yoga is widely spread to help the community achieve a balance between mind and soul. Along with that, it was found that yoga also has many effects in treating a number of diseases such as diabetes, high blood pressure, injury reduction and chronic pain types.
Basic yoga suitable for all subjects
Anyone can benefit to varying degrees from even basic yoga practice. Practicing yoga at home or in the gym will bring about noticeable changes for the practitioner. Yoga is especially known for its extremely effective stress relief.
In fact, there have been many studies showing that yoga helps to reduce levels of the hormone cortisol – a major hormone released during stress.
One study involved 24 women with severe stress. After a 3-month exercise program, all women had lower cortisol levels than they did when they hadn’t exercised. They also reduced levels of stress, anxiety, fatigue, and depression.
Another study with the participation of 131 people showed similar results. The results of the study showed that in 10 weeks of yoga, these people reduced feelings of stress and anxiety. From there, yoga helps them increase their quality of life and improve their health. If you know how to combine yoga with other stress relief methods like meditation, then you can manage stress even better.
Basic yoga exercises for people who want to practice yoga at home
Basic yoga practice is not difficult. When you wake up in the morning and stretch, you do a yoga move. Many of the basic yoga poses are very familiar to the movements you do every day. These 10 basic yoga poses make you healthier and more supple. In the beginning, you just need to follow exactly the pictures and instructions.
1. Mountain Pose (Tasanada)
This pose looks simple, but it’s also challenging to get it right.
You stand upright on the floor, stretching your front thigh muscles. Relax your shoulders, pull your shoulder blades back and down. You hold your chest out, the top of your head pointing straight up and hold 5-8 counts. Do it 5-7 times.
2. Stretching posture (Urdhva Hastansana)
You stand upright on the floor and inhale and lift your hands over your head.
Puffing your chest, arms reaching above your head, palms clasped. You look in the direction of your hand. Breathe evenly for 5-8 breaths. Drop your hands down and continue repeating this movement 5-7 times.
3. Standing upright posture (Uttanasana)
You stand straight, exhale, and bend forward slowly. If you find that the back thigh is too tight, you can bend 2 knees slightly. Slowly straighten your legs. Your feet can be closed together, or held hip-width apart as long as this position helps you feel more comfortable. Breathe evenly for 5-8 breaths. Do it 5-7 times.
4. Squatting posture (Malasana)
This is a pose that works very well on the hip area. The squatting position reduces the harmful effects of sitting too much.
You begin with an upright position, spread your feet hip-width apart, and slowly bend your knees, sitting down in a squatting position. The tips of the toes can be pointed outward if necessary. If your heels cannot reach the floor, roll up a towel and place it under heels. Remember to take 5-8 regular breaths. Do it 5-7 times.
5. Low crescent moon pose (Anjaneyasana)
Start in an upright position, step your left foot back and bend your right knee so that your right thigh is parallel to the floor.
Left foot straight, foot surface touching the floor. Continue breathing for 5 regular breaths, then return to upright position, then switch sides. Do it 5-7 times on each side.
6. Plank posture (Kumbhakasana)
You put the person in a position to prepare for push-ups. Note that keeping your hands straight and tense your abdominal muscles, try to keep your shoulders, hips, and heels in a straight line. You can bend your knees on the floor if you need to rest. Continue holding the position for 5 regular breaths. Do it 5-7 times.
7. Sitting working posture (Dandasana)
This is a sitting position equivalent to standing on a mountain.
You sit down, your legs stretch forward, your lower back straight, your shoulders slightly forward over your hips, your arms can be held straight or slightly bent. You hold for 5-8 breaths. Do it 5-7 times.
8. Sitting forward bend (Paschimottanasana)
Start with a sitting position with your legs closed, feet comfortably and steady with both hands and 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 tight but no pain, hold 8-10 breaths. During the exercise, make sure your shoulders, head and neck are both relaxed. Do it 5-7 times.
9. Sitting position, touching knee (Janu Sirsasana)
Begin with a sitting position with your legs closed, you bend your right leg, place your right foot on the thigh in your left leg. Then do the same position number 8 (sitting bent forward). Do the same with the left leg. Do it 5-7 times.
10. Happy Baby Pose (Ananda Balasana)
You lie on your back, exhale, and bend your knees against your stomach. Inhale and use the grip on the outside of your foot. Open 2 knees slightly wider than shoulder, then bring 2 pillows toward armpit, then put heels straight up so that legs are at right angle to the floor. Hands grabbed 2 feet, at the same time pulled hands down toward the chest. You breathe every 5-8 breaths. Do it 5-7 times.
Things to prepare when wanting to practice yoga at home
You can do yoga comfortably at home, just prepare a few things as follows:
√ Choose a quiet and neat corner to practice and keep yoga mats and other exercise equipment (if any). The training space doesn’t need to be big, but it should be quiet, clean, airy and slightly in tune with nature.
√ As a beginner, you only need to practice for 10 to 15 minutes each with the basic poses. When you feel mature, move on to more difficult exercises.
√ During home yoga, remember that the body is yours. Therefore, you should adjust the movements to suit your abilities and needs.
You may want to read more: 10 basic yoga poses that are most important for beginners
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.
You may be interested in the topic:
Source link < What are the benefits of basic yoga for health? > HealthCPN.com