Yoga has been known for centuries and research has shown that regular yoga practice can significantly improve your physical, mental and spiritual health, including flexibility, fitness, balance, muscle strength and spinal mobility.
Downward facing dog
Get on all fours. Keep the wrists under the shoulders and the knees under the hips. Bend your toes, press your hands on the floor and stretch your legs to climb the dog that descends. If necessary, keep your knees slightly bent. Hold in this position for approximately 5 breaths.
Although this is one of the best exercises to strengthen your core, it really works throughout the body. The trick is to control your breathing and it really helps.
There are some types of Plank exercises, you can choose which one suits your level. Your shoulders should be straight on your elbows, your back straight if you can – lift your legs, otherwise get on your knees. Either way, it is crucial to keep the straight line from top to bottom or hips.
Upward plank pose
Begin by placing your hands behind you when facing your feet. Lift your hips, extend one leg, followed by the other leg with your fingers pressing the floor.
Extended side angle pose
This posture is designed to work on the sides of the waist and strengthen the legs, stretch the hips, hamstrings, calves, shoulders, chest, and spine. It also opens the lungs, improves digestion and helps relieve stress.
Begin by separating the feet with one leg and extend the arms. Turn the right foot 90 °. Turn your hips back and extend your right hand forward. Begin to lower and place your right hand on your ankle, shin, knee or floor while stretching your left hand towards the sky, keeping a straight line from your right hand to the left. Repeat on the opposite side.
If you are new to yoga, practicing this posture is a good place to start. This will improve your balance and teach you how to breathe. It also strengthens and tones the muscles of the legs, ankles and inner thighs.
Start with your feet together, then slowly raise your left knee, grab it, place your left foot on the upper part of the thigh or calf (be careful to avoid the knee area) and raise your arms to the sky with the palms of your hands. Hands together. Hold for 8 to 10 breaths and then change sides.
This pose is also one of the main poses in many yoga practices. It is essential to improve the strength of the nucleus and the entire lower part of the body, it is also ideal for stretching the hips and thighs.
Take a big step back with your right foot and place it on the mat. Roll your shoulders back and lift your chest. Raise your arms with palms together. Hold for 8 to 10 breaths and then change sides.
Stand with your feet separated by one leg. Turn the left foot 90 ° and the right foot 45 °. Bend the front knee and extend your arms to the sides, look over your right hand. Hold for 8 to 10 breaths and repeat on the other side.
Seated forward bend
This posture is very good for stretching the lower back and upper back and hamstrings open the whole body, teaches you to breathe while in an awkward position, helps with headaches and anxiety and reduces fatigue
Begin by sitting with your legs together and start bending forward from the waist, extending your hand forward. After reaching your maximum stretch, breathe for 8 to 10 breaths. Be sure to keep your back straight.
Another important pose for beginners, this works to lengthen the front of the body and strengthen the back of the body. It also improves blood circulation and digestion, helps relieve stress and opens the lungs and thyroid gland.
Lie on your back with your feet near your hips. Lift your hips and hold for 8-10 breaths.
This is the best resting posture to relieve stress or tension, it is also very good for digestion.
Start by sitting on your knees on the mat, then lower your head to the floor with your hands extended forward or you can place them at your side. relax
This is the great pose to straighten the back and open the chest and shoulders. It also decreases the stiffness of the lower back.
Start from the dog’s posture down, move towards the board, bend your elbows and slowly lower them to the floor, roll your shoulders back and gently lift your back. Hold for 8-10 breaths.
This posture stretches the entire front of the body, strengthens the back and improves the posture and flexibility of the spine.
Bend your knees, lift your thighs off the floor, reach your back and grab your ankles. Hold for 8-10 breaths.
This posture helps relieve stress, improves digestion, stimulates the kidneys, thyroid, and intestines and strengthens the thighs and lower back.
Begin to sit down, bend your knees, lie down and lift your feet until the shins are parallel to the floor. If you feel comfortable with this position, extend your arms forward. Stretch your legs so that your body is V-shaped. Hold for 8-10 breaths.
This posture strengthens the hamstrings and lower back and opens the hips and ribs.
Begin by lying on your back, keeping your feet flat and your knees bent. Lift the upper body by sliding your hands under the buttocks. Keep your forearms and elbows close to your sides and lift the upper back of the floor.
Wind relieving pose
This posture helps release toxic gases from your system.
Lie on your back and bring your knees to your chest. Press the lower abdomen, holding the knees with your hands. Lift your head, neck, and chest and bring them closer to your knees. Hold for 8 to 10 breaths and return to the starting position.
Do you think we missed some important yoga poses? Tell us about them in the comments. Photo Preview Credit: © Depositphotos.com
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