Yoga is great for people of all ages and physical abilities. Benefits of Yoga for beginners include increased strength and flexibility for the body and reduced stress for the mind. So to get started, you have to know Basic yoga postures any? Follow along with this article below to know more!
10 basic yoga poses for beginners
1. Standing Backbend Pose
The reclining yoga pose helps to make the back spine more flexible, reducing attacks backache, prevent degeneration and herniation.
Guide:
- First, stand up straight, feet shoulder width apart, hands clasped in front of your chest. Stand firm here.
- Inhale, squeeze your buttocks, push your hips forward, reach your arms and lengthen your spine, gently leaning back.
- Then, gently exhale, release, and bring your back back to neutral.
- Repeat this movement 5 times.
2. Standing Forward Fold Pose
Yoga poses help stretch the hamstrings and leg ligaments, relax the mind, and also improve blood circulation.
Guide:
- Stand with your feet shoulder-width apart, inhale to lengthen your spine, and exhale slowly bending forward.
- Hold for 5-10 deep breaths and relax your body.
3. Butterfly Pose (Baddha Konasana)
The butterfly yoga pose, in addition to opening the hip joints, also helps prevent back pain conditions and reduce stress and anxiety.
Guide:
- Sit up straight.
- Knit 2 soles, knit 2 hands under 2 legs.
- Gently rhythm your knees up and down for 30 seconds.
4. Cat-Cow Pose Yoga – Cat-Cow Pose
Yoga cat and cow pose not only helps to increase flexibility of the back spine, reduce back pain, but also relaxes, reduces stress and improves blood circulation.
Guide:
- Support on 2 hands and 2 knees.
- Inhale slightly puff your chest and belly down, lift your chin and look slightly towards the bridge of your nose.
- Exhale slowly, curling your back, drawing your chest and abdomen up.
- Repeat this pose 5 times.
5. Downward-Facing Dog Pose . - Downward-Facing Dog Pose
This basic yoga pose stretches the ligaments, calves and achilles tendons, helping to increase blood circulation to the brain, creating relaxation and stretching the entire body effectively, and also strengthens the hands. , shoulder.
Guide:
Method 1: From plank
- Start from a plank position, then gently push your hips up and back, lowering your heels toward the floor. This will work for those with flexible leg ligaments and open shoulder joints. For those of you with stiff leg ligaments and shoulder joints, method 2 will be more suitable.
Method 2: Starting from the table
- Method 2 is for those of you who have difficulty doing the downward facing dog pose. Start from a table position, resting on your hands and knees. Then lift your knees off the floor, slowly pushing your hips back up high. You can choose to bend your knees and lift your heels, or you can also kick and tap your heels on each side toward the floor to stretch the leg ligaments.
6. Cobra Pose – Cobra Pose
This yoga pose will stretch the back spine, reduce back pain, especially the lower back, prevent degenerative and herniated discs, especially improve the conditions of hunchback, arched back, column spine lacks flexibility.
Guide:
- You lie close to the ground, put your hands on your chest, inhale, and pull your chest forward, lift your chest up, create an upward curve.
- Hold here for 5 seconds or 3 deep breaths.
7. Baby Pose Yoga – Child Pose
This pose mainly helps to relax the mind and body, reduce stress and tension, besides promoting more blood circulation towards the head, soothing the shoulders and back, helping to relieve back and shoulder pain.
Guide:
- Stand on your hands and knees, gently bring your body back, hips toward your heels, straighten your arms forward. Lie down, breathe deeply and slowly here for 30 seconds.
- In addition, you can also put your hands on your hips, which is also a good choice to relax the body.
8. Wind Relieving Pose
The posture of hugging legs will help relax and loosen the lower back, moreover, make blood circulation and circulation better, especially if you have varicose veins or tired legs after a day.
Guide:
- Lie on your back, bring your knees to your chest with both hands.
- Breathe evenly and relax here for 30 seconds.
9. Revolved Abdomen Pose . Revolved Abdomen Pose
The benefits of this pose are that it relaxes the spine, especially the lumbar region, helps to relax the muscles and ligaments around the hip joints, and stimulates and relaxes the internal organs.
Guide:
- Lie on your back on the mat with your knees bent toward your chest.
- Then slowly lower your knees to the side, for example on the left side here.
- Then use your hand to hold the knee, and with the other hand twist your body in the opposite direction. Hold here for 3-5 deep breaths then switch sides and do the same for the other side.
10. Savasana Yoga Pose – Corpse Pose
Savasana relaxes the mind and restores the body, helps reduce stress and tension, supports increased bone and joint endurance, and reduces symptoms of aches and pains.
Guide
- To do this pose, straighten your arms and legs and lie in the most comfortable position.
- Let your hands rest at your hips and gently tilt your palms. Then close your eyes, breathe evenly here.
- With each breath, you will relax each body part in turn from the tips of your toes up to your head area.
- Lie down with your whole body and mind relaxed in Savasana for 5-10 minutes or whenever you have time.
Nguyen hopes that the above sharing will be useful to you and help you have a stronger knowledge of basic Yoga and improve the effectiveness of your practice. Please follow and wait with Nguyen the posts about health and next Yoga!
You can refer to more basic yoga classes here
References
https://greatist.com/move/common-yoga-poses
https://www.verywellfit.com/essential-yoga-poses-for-beginners-3566747
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