Some basic YOGA moves anyone can do

 

It can be said that in today's developed society, YOGA is becoming more and more familiar and close to many people, especially our office people - who have little time to move due to the specific work. Before going any deeper into this sport, we should have an overview of YOGA.

1. What is YOGA?

Certainly, we hear from the YOGA a lot, everywhere, the media, the advertising, the media ... but the nature of YOGA is not certain we all know. According to history books, YOGA is a method of training the body (combining spirit and body), originating in India, and this method requires quite strict, methodical and concentration training regime. high. Other information you can search yourself, because it is available on the Internet today.

2. Basic YOGA poses and movements:

Wait, what do you guys need to have before you get started? That is the YOGA practice mat, everyone can refer to some of the best- selling yoga mats.

Posture 01: Mountain - Mountain posture:

·         Stand up straight with 2 feet, relax both shoulders, the weight of the body will be spread evenly across the feet, the hands are placed on both sides.

·         Take a deep breath, slowly raise your hands, palms facing each other, and create your body in a straight line from under your feet to your fingertips.

Mountain - Mountain posture

Position 02: Downward Dog - Dog bow:

·         True to its name, the dog bowed. Imagine how the dog bowed, I did it, with both hands and feet touching the ground (or practice mat), hands lower than shoulders, knees lower than hips (of course!)

·         Slowly press your toes down, then gradually push your hips up, turning your body into an inverted V-shape, gradually widening your shoulders. At the same time 2 legs spread hip-width apart, then knees gradually dropped.

·         Hold that position for 3 breaths.

Posture 03: Warrior - Warrior:

·         Stand in a two-foot style that is approximately 1 meter apart, right foot facing forward, and left foot 90 degrees toward right foot.

·         Put your hands on your hips, relax your shoulders, then gradually raise your arms to shoulder height, palms face down.

·         Gradually bend the right knee to a 90 degree angle, so that the knee is aligned with the ankle, looking towards the right hand, maintain that position for 1 minute.

·         Switch to the other side and repeat.

Posture 04: Tree - Tree shape:

·         Stand up straight, hands straight hips.

·         Pull the right leg up to touch the left thigh, the body weight will be on the left leg, the hips will be straight forward.

·         While keeping your balance, gradually raise your hands above your head, like a prayer posture. Palms facing each other, can touch palms together or keep distance, so that arms are straight.

·         Hold for 30 seconds, then switch sides and repeat.

Posture 05: Bridge - Bridge:

·         Relax, stretch your chest, thighs, and spine.

·         Lie on the floor, practice mat, place hands on both sides, palms face down on the floor. Then, exhale lightly, pressing your feet to the floor, gradually lifting your hips up.

·         Keep your arms touching the floor, trying to lift your hips up until thighs are parallel to the floor, chest up toward chin. Hold this position for 1 minute.

·         To make this pose easier, you should place a pillow or small cloth on the tailbone.

Posture 06: Triangle - Triangle:

·         It is easy to imagine, stretching both arms on both sides, then gradually leaning to the left.

·         Stand so that your feet are about 80 to 90 centimeters apart, your right foot forms a 90 degree angle, while your left leg tries to be 45 degrees.

·         Now for this difficult part, pull down with your left hand until it touches the floor, or touch your left leg, remember to stretch your toes.

·         Look up towards the ceiling, in the direction of your right hand, and stay in that position for 5 breaths.

·         Stand up straight, switch sides and continue practicing.

Position 07: Seated Twist - Swivel sit:

·         Straighten shoulders, hips, and back.

·         Get started, sit on the floor or the carpet, legs stretched out.

·         Cross your right leg across your left thigh, and of course your left right knee is bent, pointing up towards the ceiling.

·         Try to twist your body to the right, as much as possible, move your abs, and don't forget to keep your butt in place. Hold this position for about 1 minute.

·         Switch sides and repeat.

·         Note that to practice this movement easily, you should place your left leg straight on the floor, both hands on your right thigh.

Position 08: Cobra - Cobra:

·         Because our bodies cannot be as tough as snakes, we can only do this: lying on their stomach, hands down on the floor, practice mat, leg straightening, instep resting on the floor.

·         This part is difficult: stretching the buttocks and pushing the hips down (feels like twisting glutes).

·         Shoulders step back down, away from ears.

·         Push your hand slowly from the thumb to the floor, gradually lifting your chest up (like a solid head-up position).

·         Then gradually relax your shoulders, repeat the movement.

Posture 09: Pigeon - Pigeon:

This exercise mainly helps us to have toned, strong and beautiful butt muscles

·         Start with the same posture as doing push-ups, with palms facing up, directly below the shoulders.

·         Lower your forearms, slowly starting to pull your right leg up so that your big toe and instep touch the floor.

·         Chest up, eyes down.

·         If your body is supple type, try to push your chest down on the floor while stretching your arms out in front of you.

·         Bend the pillow towards the floor, then release it gradually. Repeat 5 times, then switch sides and continue.

Position 10: Child - Child:

·         Try to sit comfortably on the soles of your feet.

·         Gradually pull the torso forward, forehead touching the floor.

·         Gradually lower the chest closer to the knees (so that it is still comfortable), gradually stretch your arms forward.

·         Hold that position and breathe evenly

Above are some of the basic postures of YOGA - exercise method to improve health, combining body and spirit, very good for those who want to improve fitness, physique but have little conditions, movement time. Good luck!

 

9 Tips for Yoga beginners (2021)

How often do we figure a person doing the headstand against some picturesque backdrop and say ‘yoga is not for me’? You might want to revisit your thought once you go through these 9 unique beginners’ yoga tips. This is an easy way to initiate your yoga practice and reap the benefits yoga has to offer. Read them and find yourself doing yoga against a picturesque backdrop instead.

 

Yoga Tips for Beginners 

Yoga for Beginners

1.  Yoga A New Dimension to Life
2.  Take the Experts Help to Learn Yoga
3.  Dress Comfortably!
4.  Be a Regular Yogi
5.  Stay Light!
6.  Warm-up before Hitting the Yoga Mat
7.  Challenge Your Limits – One Step at a Time
8.  Every Yoga Asana Is Unique, Just Like You
9.  Relax to Recharge! - Yoga Tips

 

1. Yoga for Beginners

As a beginner, often we equate yoga with some tough, limb-twisting poses. And aren't you sometimes concerned that: "I can't even touch my toes, how can I do yoga?" Yoga is not about touching your toes, or stretching 98 degrees to your northeast. It’s a simple process of uniting with yourself - using your breath, body and mind. And it’s easy and effortless.

So, never mind if you're not Ms. Flexible or Mr. Stretchable, or are venturing into yoga at the age of 40, or you have secret love handles that are stressing you out - just remove all those myths before beginning your yoga practice! The only one watching you is yourself - so just relax. This journey will bring much joy and relaxation to you!

2.Take the Experts Help to Learn Yoga

If you have a medical condition, inform your Sri Sri Yoga instructor prior to the commencement of your yoga training. It will help the teacher customize your yoga asana practice and avoid any complications or injuries.

3 Dress Comfortably!

Wear comfortable clothing while going for the yoga class or when practicing yoga at home. Also, avoid wearing belts or excessive jewelry as it could get in the way of your yoga practice.

4. Be a Regular Yogi

Although it’s best to practice yoga asanas early in the morning, any time of the day is fine till you are regular with your practice. If mornings don’t suit your schedule, don’t let it be an excuse to give up practicing yoga completely!

5. Stay Light!

It is advised to practice on an empty stomach or at least 2-3 hours after your last meal. Also, it’s advised to have at least three to four liters of water during the day as it will help you to flush the toxins that are released during your yoga practice, out of the body.

6. Warm-up before Hitting the Yoga Mat

Sukshma Vyayam or gentle warm-up exercises help loosen up the body and prepare it for the yoga asanas coming ahead. Here are a few warm up exercises:

> Massaging the head, brows, nose and cheeks: Whenever we make a mistake, we instinctively place a hand on the head. This is a sign that blood circulation in the brain is less and a massage is needed!

> Rotate your neck, both clockwise and anticlockwise to relieve any stiffness.

> Pump your shoulders and shake those hands to shrug off the lethargy.

7. Challenge Your Limits – One Step at a Time

The ancient yogic text, Patanjali Yoga Sutra, defines yoga asana as Sthira Sukham Asanam. Do only as much as you comfortably can and then just stretch a bit more (to improve body flexibility). Remember to use the breath as a reference point - when it is light and long, then the muscles begin to relax; but when the breath is jagged or uneven, it means you have over-exerted.

Going slightly beyond your comfort zone will keep the yoga practice interesting and will add a spark of challenge as you progress and adopt new yoga asanas.

8. Every Yoga Asana Is Unique, Just Like You

Wherever you stand in your yoga practice, be happy with it and don’t compare yourself to other students in the yoga class. Remember that each body type is unique and different people are at different levels of expertise. Some might easily perform a particular yoga asana, while others may need a little more time and practice to get there. Therefore, don't feel pressurized and over-exert yourself. Your flexibility and efficiency in doing yoga postures will improve with regular practice.

Do not be alarmed if you experience some soreness in the muscles during the initial days of the practice. But if the pain persists, inform your instructor immediately. The crux here is to be regular with your yoga practice and have patience. Just like any other discipline, it will take some time for the body to get used to the yoga asanas.

9. Relax to Recharge! - Yoga Tips

As you complete your yoga asana practice, don't be in a great hurry to get up and start moving about with the tasks lined up for the day. It is a good idea to lie down in Yoga Nidra for a few minutes, as it helps cool down the body and consolidate the energy produced through yoga asana practice. Yoga Nidra is also beneficial in completely relaxing the mind and body after the yoga workout.

Conclusion

You will be able to experience the subtler and deeper benefits of yoga in due time only if you stay regular with your practice. Yoga encompasses yoga asanas, timeless ancient philosophy, pranayamas (breathing techniques) and meditations, which take you beyond the body level, offering a deeper spiritual experience.

Your body is like the wick of a candle and the mind is like the glow all around it. It is the "Prana" or life force in us that nourishes the mind and keeps the body alive. "Pranayama" means working in the dimension of "prana".

The Prana creates an aura around the body. Every problem first generates in the subtle and then surfaces on the physical level. Sickness shows up in your Prana (Pranic Body) much before you get sick physically. Pranayama clears the whole energy around you, expands your aura and heightens the spirit. It brings clarity to the mind and good health to the body.

So, give yourself some of your valuable time and be patient for the results that will make you more flexible, healthy, calm, efficient and zealous. Happy practicing yogis!

 

6 Yoga Poses For Relaxation That Can Provide Instant Relief From Stress

 Suffice it to say, some immediately inspiring events are happening in the world right now. And because of that, a lot of people are looking for moments of peace where they are - which can be difficult when you are still socially isolated. When you may not be able to travel, be in close proximity with friends and family, or steam in your go-to fitness studio, including some yoga poses and other effective at calming uncomfortable feelings at home There are ways. Relieved that you don't have to be a yogi to try.

Yoga Pose For Relaxation: Reclined Bound Angle Pose

Supta Baddha Konasana, or Reclined Bound Angle pose requires you to lay on your back, soles of the feet touching, knees bent and dropped to either side, creating a diamond shape. "[This] is a restorative posture that opens the hips and the hearts," says Johanna to The Zoe Report. "By placing a palm on the heart and the belly, you will feel your breath begin to slow down and can deepen the inhale to originate in the lower abdomen. In doing so, the arasympathetic nervous system will activate bringing the brain and body back into a state of rest."

Yoga Pose For Relaxation: Mountain Pose

To get into Tadasna, or mountain pose, simply stand with feet about hip's width apart, head in line with your pelvis, and chin parallel to the floor. You can do this one with your upper body a few different ways, including hands in rayer position in front of the heart, or arms by your sides, palms facing forward and feeling a gentle stretch from your shoulders through your fingertips. "While this pose is done standing, the effects of grounding your feet into the earth (especially in grass) creates an instant calming effect," explains Johanna. "Visualize roots planting your feet into the earth to feel the grounding sensation of this foundational posture. Bring your palms to your heart and your belly, elongating the breath, to activate the relaxation response"

Yoga Pose For Relaxation: Corpse Pose

Savasana, or corpse pose, is traditionally done to close a yoga practice, because of its restorative benefits. "For total relaxation, lying in Savasana is a gentle and accessible way to feel the grounding and calming effects of restorative yoga," says Johanna. To make yourself even more comfortable, the yogi suggests placing a pillow under your knees, which can alleviate tension in the lower back and allow you to more deeply release.

Yoga Pose For Relaxation: Easy Pose

"Sukhasana, or Easy pose, is the ultimate pose for shifting into a meditative state and when paired with equal ratio breathing activates the parasympathetic nervous system," says Johanna of this cross-legged, seated posture. "To practice, inhale for a count of five, hold at the top for a count of five, exhale for a count of five, and hold at the bottom for five. Repeat this breath pattern for five minutes to feel the effects of the relaxation response."

Yoga Pose For Relaxation: Modified Child's Pose

Start by getting into child's pose, seated on your heels, the tops of your feet pressing into the mat or floor, and pressing your chest toward your thighs. For this modification, instead of reaching the arms forward, let them extend behind you, with the backs of your hands against the floor. "Similar to child's pose, but focusing on the release of the backs of the shoulders, mimics the position of an embryo in the womb," Johanna explains. "With the forehead resting on the mat, you will feel an instant calming effect while the lower and upper body gently opens."