Yoga for beginners – which exercises to start with

Beginner yoga is about learning to do the simplest poses. Modifications of the more difficult asanas with blocks and straps are also very common.

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Yoga is for everyone, regardless of gender, age, and fitness level, and therefore also for beginners in physical activity.

1- The benefits of yoga

The greatest benefit of yoga is that it combines muscle strengthening and stretching – many types of yoga have such benefits, including the more classical ones, such as hatha yoga. However, quietly performing asanas or yoga postures does not improve the body’s endurance. Ashtanga yoga, a variety in which the transition from one pose to another is done at a fairly fast pace, may have such properties.

Yoga for beginners is certainly all its calmer varieties, in which great attention is paid to proper positioning.

Very often, breathing exercises are done during the class. They can be an integral part of the asana or a separate part of the class devoted exclusively to special breathing techniques.

Other benefits of yoga include:

  • stress reduction, also by lowering cortisol (stress hormone) levels,
  • elimination of excessive muscle tension,
  • oxygenation of the body,
  • relieving back pain.

Yoga instructors say that yoga also helps release toxins from the body, boosts immunity, regulates the endocrine system, gives energy, and slows the aging process.

2- Yoga for beginners: how to prepare

You don’t need a special outfit to practice yoga – comfortable clothes are enough, they can be sporty, but it is important that they do not restrict movement. You practice barefoot, so you do not need to buy sports shoes. The most important and necessary accessory for any yogi is a good mat. It should be longer than the usual sport, thin enough and non-slip.

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3- Yoga for beginners: how to prepare

You don’t need a special outfit to practice yoga – comfortable clothes are enough, they can be sporty, but it is important that they do not restrict movement. You practice barefoot, so you do not need to buy sports shoes. The most important and necessary accessory for any yogi is a good mat. It should be longer than the usual sport, thin enough and non-slip.

1- Child’s Pose

Kneel on the mat. Bring your big toes together and keep your knees wide apart. Sit on your calves and straighten your back. Inhale, raise your arms above your head and out, tilt your torso forward. Rest your chest on your thighs (or place it between your thighs), and your forehead and hands on the mat. Extend your arms as far as possible. Stay in this position for 10 to 15 inhalations and exhalations. Inhale, lift your torso to an upright position.

Benefits of the child’s pose: eliminates excessive tension in the muscles of the neck, shoulders, and thoracic spine, relieves menstrual pain and headaches.

2- Plank Pose

Kneel on the floor and place your palms on top in a straight line under your shoulders. Inhale, lift your knees off the floor and straighten your legs back, resting them on your toes. Your head, torso, hips, and legs should be in a straight line J. Hold the position for a few inhalations and exhalations.

Benefits of the plank pose: strengthens the spine, abdominal muscles, and wrists.

3- Bridge Pose

Lie on your back on the mat. Bend your knees and place your feet hip-width apart on the mat. As you exhale, lift your hips up. Bend the fingers of your hands under your body and pull your shoulder blades firmly toward your spine and hips. As you press your feet and hands into the mat, lift your hips even higher. Hold the pose for a few moments and exhale.

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Benefits of the bridge pose: relieves back pain and strengthens back and buttock muscles, stretches chest muscles.

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