Yoga is not only a discipline that helps improve physical health but also brings mental relaxation. In the hustle and bustle of life, taking some time each day to do basic yoga poses can have huge benefits for your health and well-being.
In this article, Nguyen will guide you through the chain Simple yoga exercises For beginners, help you start your Yoga journey more easily and effectively.
Basic Yoga exercises for beginners
1. Opening exercise – warm-up
- Sit in the most comfortable position with your hands on your knees
- Slowly take deep breaths and breathe slowly and gently (5 times)
- Warm up and rotate the wrist to relieve hand pain in the next movements.
2. Tilt your head to stretch your neck
- Use your left hand to place the right side of your head, pull it lightly
- Sit anywhere, keeping your back straight and your right hand touching the ground. Place your left hand on the right side of your head, pull gently, feel and breathe evenly, deeply, slowly (5 seconds). Do the same with the right side.
3. Tilt your neck back to stretch your neck
- Or put your hands together, put them under your chin and tilt your neck back slowly, breathing evenly (5 seconds).
4. Bend your neck forward – balance the neck force
- Place your hands behind your head, keeping your back straight. Use your hands to slightly bend your head forward, push your head back, 2 opposing forces, breathe evenly (5 seconds), you will feel the stretch from the neck area to the back.
5. Rotate the neck
- Gently relax your hands, we will rotate the neck from left to right, slowly rotating to breathe evenly.
- Rotate the deck from right to left, turning slowly and evenly breathing.
6. Stretching and twisting the back spine
- Keep your spine straight
- Inhale, stretch your arms up to stretch the entire spine
- Exhale slowly and twist your body to the right
- My right hand will press inside the carpet, the left hand will press outside
- Switch sides to do the same (do 3 times)
7. Tilting and stretching
- Inhale with both hands horizontally
- Exhale and lean to the right
- Holding the right hand to stretch the left side, straighten the left hand up (you can support or slightly bend the elbow)
- Switch sides to do the same (do 3 times)
8. Butterfly Yoga Pose
- Knit the soles of the feet
- Put your hands under your legs, keep your back straight
- Gently rhythm your knees up and down and breathe evenly
9. Dog and Cat Yoga Pose (From Table Yoga Pose)
- Start from Table Yoga Pose, fast on both hands and knees
- My wrists and shoulders stay in a straight line, and my knees and hips are also in a straight line
- Both knees are shoulder width apart.
11. Switch to Cat and Cow pose
- Inhale, lower your belly and chest, create an arch in your back, and lift your chin to look up.
- Exhale, curl your back up, draw your chest up, draw your chin towards your chest.
- Do the same repetition (3 times).
12. Sphinx Pose
- Leaning down on both forearms
- Open your shoulders, stretch your chest and abdomen forward.
- Easier option: You can knit your hands together and lie on your forearms (if you feel tired)
- Hold for 5s
13. Cobra Pose
- With both hands on the chest, inhale and slowly crawl your chest up into the Cobra pose
- Open your shoulders and don't lift too high
14. Downward-Facing Dog Yoga Pose
- Starting from the Plank Pose
- Push your hips up behind you, lowering your heels toward the floor.
- You can bend your legs if you feel your leg ligaments are stiff
15. Standing yoga posture stretches the back spine
- Gently bend your knees, step your feet forward, back parallel to the mat.
- Exhale, bend down, inhale, stretch your arms up to lengthen the spine.
- Exhale, bring your hands together in front of your chest.
Nguyen hopes that his sharing will be useful for the journey to conquer This simple yoga exercise. You can refer to more articles or video tutorials at Website Nguyen Yoga or channel Youtube Nguyen Yoga
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