Are you interested in yoga? Lately, it is one of the best-valued practices and most followed by celebrities to improve body and mind and general health status. Yoga combines physical postures with breathing exercises and meditation, managing to stretch muscles, relax, meditate and, in the long run, lose weight. If you’ve decided to learn yoga, the first approach goes through familiarizing yourself with the basic yoga postures that can be used to make a complete sequence.
They get to exceed the number of 300, but there are several classic postures that you can practice at home as a beginner for their simplicity. Once you learn you can always decide to follow with more complex ones or go on to take classes with a good teacher. Remember that yoga will not only help you improve your flexibility, but you can also get better postural hygiene and change your lifestyle to a much healthier one.
Mountain Pose or Tadasana
This is one of the basic yoga poses for beginners, appearing as the opening of many sessions. The tadasana is a posture that connects us with Mother Earth. So, we will start standing with the two feet slightly apart, raise our arms, and gather them by linking our hands and putting them with our palms up, while stretching our arms up. Afterward, we will put pressure with all the toes on the ground to tiptoe and keep in that posture, being aware of our breathing. We go back to the initial position.
The tadasana strengthens the quadriceps the inner part of the thighs and the abdominals.
Chair Pose or Utkatasana
This is another ideal posture for beginners as it benefits both correction and back alignment, strengthening legs. It is a heating exercise and helps to lose weight, favoring the abdominals to harden, burning the accumulated fat in that area and the buttocks.
Standing on a mat, we started breathing and raised our arms upwards pointing towards the ceiling or the sky. We inhale and exhale deeply and flex slightly the knees. At the same time, we lower the body, tipping the trunk about 20 or 30 degrees. The back should stay straight and the buttocks lifted as if we were to sit in a chair. Stay in the pose and end by returning to the tadasana pose.
Clamp Posture or Uttanasana
Uttanasana is a bending of the body forward and involves stretching all the muscles later in the body. It is a posture that usually costs as it requires a lot of flexibility in the iliotibial muscles. For beginners it can be done more easily and practice and acquire flexibility until it is done well.
Standing with his feet together on a mat, we go down the trunk to the ground until he grabs his hands on the sides of his feet. The correct posture is with the legs stretched, but for beginners, and not to force posture, you can flex your knees and leave your hands on your knees or thighs. The ultimate goal is to stretch your back, being basic to be careful and slowly lowering, keeping your abdomen tense and back straight. As you go up it has to be done slowly, not suddenly as you can get dizzy.
Downward Facing Dog or Adho Mukha
This is another classic yoga pose as it serves to perform a general stretch of the whole body and is part of the sequence of greeting postures to the Sun. To do it we have to get on our knees on a mat and get his arms and body forward until we get in quadruple. From this posture, with our hands open and rested on the ground and then separated, we put ourselves on the tip of our feet and push the pelvis up, while stretching arms and legs. Our body forms a triangle and the head is lower, with hands and feet leaning on the ground.
Breathing must be deep and we have to endure about 5 breaths until we return to the initial posture.
Tree or Vrikshasana
This posture is also ideal for beginners as it helps to acquire balance and concentration. To do it we have to stand, with my feet together and arms along the body. We’ll take one of the feet with my arm and flex the knee we’ll color it on the inside of the opposite leg, stay, and go up both arms until we put our hands up on the top. Looks up front and we hold the position for about 8 breaths. Once finished, we repeat with the other leg.