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Yoga asanas - which postures will help you relax
Yoga asanas - which postures will help you relax
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Have you decided to plunge into yoga with your head? Start with simple, straightforward poses. What yoga asanas are suitable for beginners - we understand the basic poses step by step.

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Scroll through the basic yoga asanas and study the photo instructions.

As you progress, you can add complex exercises to regular practices, but first you need to learn yoga asanas for beginners. Scroll through the basic yoga asanas and study the photo instructions.

Yoga asanas - simple picture poses for beginners

Downward-facing dog

Yogis replace complex original names of poses with clear and simple ones

Yogis replace complex original names of poses with clear and simple ones.

Any type of yoga, including ashtanga yoga, includes complex asanas for the development of the muscles of the arms and legs. Yogis replace complex original names of poses with clear and simple ones. For example, the traditional name for our first yoga asana is Adho Mukha Shvanasana. Not everyone can say this or even learn. How to repeat Downward-facing Dog? Place your palms and heels on the mat and support the weight with your feet without leaning too much forward. On the contrary, you need to stretch your pelvis back more strongly, without bending your legs or lifting your hands off the floor.

Mountain pose

Yogis claim that exercise helps to align the body from crown to heels and feel every inch of your body during practice

Yogis claim that exercise helps to align the body from crown to heels and feel every inch of your body during practice.

Be sure to include the Mountain pose in the main complex of asanas. Yogis claim that exercise helps to align the body from crown to heels and feel every inch of your body during practice. To correctly repeat the asana, it is necessary to lower the shoulders down and concentrate the weight on the heels.

1 warrior pose

Step one foot forward and extend the other leg behind you

Step one foot forward and extend the other leg behind you.

1 Asana of the Warrior is an important part of Hatha Yoga. It trains the muscles of the thighs and legs and also improves coordination. How to repeat a pose? Step one foot forward and extend the other leg behind you. Then distribute the weight evenly between both legs, raise your arms up and bring them together in the palms.

Cat-cow

It is not difficult to repeat the pose - first you get on all fours, and then you begin to round your back, then arch it

It is not difficult to repeat the pose - first you get on all fours, and then you begin to round your back, then arch it.

A useful exercise for the spine Cat-Cow is almost the main asana from hatha yoga or classical yoga. It is not difficult to repeat the pose - first you get on all fours, and then you begin to round your back, then arch it. Gentle movements tone and warm up the back muscles. Remember to breathe while doing the pose. Cat-Cow reduces stress in the back after a sedentary day at work.

Shoemaker Pose

Asana yoga is simple to perform - sit in the lotus position and start slowly spreading your legs to the sides

Asana yoga is simple to perform - sit in the lotus position and start slowly spreading your legs to the sides.

Using gravity, you gently stretch your inner thigh. Asana yoga is simple to perform - sit in the lotus position and start slowly spreading your legs to the sides. You do not need to swing them abruptly - help yourself with your hands and try to lower your knees to the floor. The muscles in your legs need to be relaxed in order to enjoy the stretching process. Also, don't forget about your back - lower your shoulders and keep your spine straight and straight.

Child Pose

The asana provides gentle stretching of the back, hips, pelvis and ankles

The asana provides gentle stretching of the back, hips, pelvis and ankles.

The Child's Pose is one of the most important and effective asanas for relaxation after intense exertion. The asana also provides gentle stretching of the back, hips, pelvis and ankles. The classic version of the Child Pose looks like this: you lie on your stomach, and then move it to your hips. Next, you need to put your chest and face on the floor, and stretch your arms forward.

Reverse bend

Exercise increases back mobility and counteracts the effects of a sedentary lifestyle

Exercise increases back mobility and counteracts the effects of a sedentary lifestyle.

The bridge is one of the softest ways to improve the well-being of the spine and develop its flexibility. Exercise increases back mobility and counteracts the effects of a sedentary lifestyle.Lie on your back first, and then place your heels on the floor and bend your knees. Next, lift your pelvis and buttocks up without lifting your shoulders off the floor. Concentrate your weight on the muscles of your legs and buttocks.

Cobra pose

To correctly repeat the yoga asana, lift your chest while lying on your stomach, without resting on your hands

To correctly repeat the yoga asana, lift your chest while lying on your stomach, without resting on your hands.

The Cobra can be repeated several times during the practice, just like the Child Pose. The cobra asana creates a deep curve in the back, which improves the flexibility of the spine and increases its strength. To correctly repeat the yoga asana, lift your chest while lying on your stomach, without resting on your hands. Put your feet on the mat, fix your pelvis on the floor and try to connect your shoulder blades while moving up.

Yoga is suitable for recovering from a series of strength training sessions. Alternatively, relaxing asanas can be done as a cool-down. To get ready for your practice, buy a comfortable yoga mat and choose a set for a comfortable yoga session.

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