The yoga postures discipline can adapt to any physical condition and contributes to both physical and mental stability. Some of the benefits attributed to the practice of yoga are increased flexibility, energy, and body strengthening and toning, maintenance of a young spine, oxygen renewal and stress release, improvement of sleep, concentration and the relationship between body and mind. Yoga is a type of physical and mental training that contributes to overall well-being. If you want to start practicing Yoga, here we leave you 10 best yoga exercises for beginners at home. Although yoga is suitable for all ages always, remember to consult your doctor in case of suffering from any traumatological pathology. Here you will get complete guidelines that will allow you to see the step by step of each exercise well.
1. Meditation Pose
Sit on your heels not everyone is comfortable with this posture. So you can sit cross-legged if it's better for you. The slogan is to get comfortable in each of the positions. Visualize a positive emotion, that makes you feel very good or something that you like very much and observe it in your mind in detail. The idea of exercise is to feel how emotion activates the whole body. Keep your arms relaxed. Root your legs in the ground and from the center of the abdomen begin to move. The spine has to flow as if it were a wave. Inhale and open the chest towards the sky. Exhale and descend towards the earth as if you were making a prayer.
Position yourself in the child's position to stretch your arms forward, stretch your trunk and release tensions. Put yourself in four-legged quadruped on the ground. Keep in mind, above all rooting your hands well on earth. Inhale and let the breath guide you towards the movement. Raise your back, arching it and lowers your head while you shrink your abdomen inward. Make the position of the cow, complementary to the previous one, which consists of raising the pelvis and head up and open the chest. Combine movements by moving in a circle with your hips, shoulders, and back. You have to feel an opening in the thorax and that you are creating space.
3. Quadruped with leg
After inhaling, begin to stretch the right leg lengthening it as much as possible. Exhale bringing the knee to the chest and arching the back towards the ceiling. If you focus on your breathing, you will see how the movement becomes more fluid and you will not force the posture. In Quadruped, with the legs to the width of the hips, make circular movements first with the right leg flexed and then with the left leg. So you will notice the opening in your hips.
4. Dog looking down with the swing
Yoga for beginner’s basic yoga postures dog upside down with foot flexion. Stand on the legs and hands. Place your hands just below your shoulders with your fingers spread apart, knees below and the same width as your hips. Press your palms forward and away from you while rolling on your toes with your knees slightly bent. Swing your hips from side to side, bending and stretching your knees. Straighten the trunk to form a straight line from the wrists to the hips. Little by little, stretch your legs to form a letter V backward. If you cannot stretch your legs completely, work slowly to keep the trunk straight.
5. Crescent moon
From the position of the dog looking down, take the right foot to the mat. Relax the shoulders and buttocks. Inhale and open the chest. Raise your arms above your head and bring your hands to the sky or help yourself with your hands on the sacrum. This will allow you to make less effort in the posture to maintain balance and stretch your back.
6. Mountain posture in motion
Stand with your feet together. Find the stability of your legs. Inhale and bring the right knee towards the chest rooting the left leg to the ground. Go changing from one leg to the other. You can help by moving your hands. Look for a 'let go' effect every time your legs and arms descend to the ground.
7. Warrior yoga
Yoga for beginner’s basic yoga postures warrior yoga for beginner’s basic yoga postures inverted warrior. From the dog that looks down, it takes the right foot to the mat and builds the warrior 2. It sees flowing in one and another posture stretching the whole body and keeping the breath. Stand in the mountain posture. Exhale taking a step to the right of a meter approximately with the right foot. Turn the right foot 90 degrees and the left foot 45 degrees. Look forward, and while you inspire, raise your arms until they are horizontal forming a T. Bend the right knee 90º, keeping the knee on the ankle. Keep the look along the right hand stay of 1 minute.
8. Position torsion yoga
Sit on the floor with your legs extended. Cross right foot over left thigh flexes the left knee. Keep the right knee pointing towards the ceiling then put your left elbow to the outside of your right knee and your right hand on the floor behind you. Turn to the right as far as you can, moving the abdomen. Keep both buttocks on the floor. Hold the posture for a minute.
9. Half moon posture
This position, with a lateral balance and opening of the trunk, requires a lot of balance. So if you are not comfortable, avoid spending a lot of time in it. Take your knees to your chest and hug them. Balance yourself gently by gently massaging your back against the mat.
10. Hip flexion
Stretch on your back, place your arms in line with your shoulders and your palms facing up. Bend the knees and throw them to one side keeping the opposite shoulder stuck to the mat. Make a slight hip movement, as if you meandered.
Yoga flaunts beauty, strength, and balance through the practice of yoga. Yoga exercises for beginners at home are more fashionable than ever and well known its benefits. Surely you have been interested the bug and want to start doing yoga. So you have prepared this compilation of 10 yoga postures for beginners. The practice beyond extravagances can be simply based on subtle movements and series of less rigid postures. That has a useful application for example in the form of stretching in the day to day of those people who cannot devote a large part from his time to yoga. The technique in which is an expert is based on activating, through simple movements that require a lot of attention, the energy of the whole body in a very basic way. Through postures and breathing, people can find a space of well-being.