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!