Yoga for beginners – positions, asanas, yoga benefits

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Yoga is becoming more and more popular. And very well! As it turns out, yoga can have a very positive effect not only on the appearance of our body, but its condition, as well as on the mental condition.

Contrary to appearances, yoga is quite a demanding and tiring type of physical activity, but yoga for beginners can be very enjoyable. Most of the exercises can be done independently at home, which will be especially useful for people working behind a desk – yoga is a great way to keep your spine healthy.

Yoga – what is it?

Yoga can be associated primarily with fancy names in incomprehensible language or with exercises that involve putting your leg around your neck. There is something to it, because such a yoga exercise does exist, but this figure is not the essence of the system.

Yoga is one of the six oldest philosophical systems. It requires you to delve into your soul, which should be done by making balanced movements. In yoga, none of them is accidental – even the smallest gesture has its explanation, importance and consequences.

While yoga for beginners may seem boring due to the small range of movements and positions, it is important to realize that this is because your body is not stretched enough at first. Practice comes slowly, so in order to be able to perform more advanced exercises, you need to go through several preparatory stages and not risk injuries in the form of joint strains or muscle tears.

One of the main goals of yoga is to delve deep into yourself, to know and become aware of your own body. Listening to your body makes it much easier to find your balance, calm down and distance yourself from the world around you. It is worth remembering that you should not be discouraged if you do not like specific exercises during yoga classes for beginners. Yoga is an incredibly wide system, everyone will find something for themselves in it.

See also: Yoga improves your mood

Yoga for Beginners – What Does It Give?

Yoga for beginners is light and simple exercises – you shouldn’t throw yourself into deep water right away as it may do more harm than good. Yoga improves the strength of deep muscles and tendons, improves blood circulation in the back, strengthens the nervous system and of course helps to stretch and relax the muscles. Other positive effects of yoga may include improved fitness and weight loss. For this reason, it’s a great option for those who don’t like vigorous exercise in the gym.

Regular exercise is able to speed up metabolism, and thus fat burning. At the same time, the muscles are strengthened, which is why the body gains a shapely figure.

Read: Will Yoga Cure Depression?

Yoga for Beginners – the Spine

Correctly practiced yoga has a beneficial effect on the spine. Backaches affect people of all ages and often appear in young people who spend a lot of time sitting.

Yoga is not only a system of exercises based on the search for a balance between various aspects of life and personality. It is also a perfect relaxation for the body – yoga can improve physical fitness and contribute to the reduction or elimination of nagging back pains.

Also check: Yoga relieves pain in the lumbar region

A set of yoga exercises for beginners in the context of spine health, it includes:

1. mountain position (Tadasana)

This position looks like the normal posture we adopt while standing. In fact, it reflects the correct positioning of the body in a standing position. This is by far the easiest yoga pose for beginners.

Keep your feet hip-width apart and bend your knees slightly. Thanks to this, the hips will be in the right position. The second step in this beginner yoga exercise is to gently tuck the coccyx upwards while slightly pinching the shoulder blades and rounding the sacrum. The head is tilted up slightly.

1. cat – cow position

One of the most popular and effective yoga exercises for the spine, which have penetrated into other sets of exercises – pilates or fitness.

The exercise involves getting into a position on all fours. First you need to assume the cat’s position – inhale and round your back by lifting the thoracic section. Then move on to the cow position. The idea is to lower the thoracic spine as much as possible. In this phase of the yoga exercise, the back is supposed to form a concave arch.

1. head down dog position (Adho Mukha Svanasana)

This stretching position reflects an idea of ​​what yoga is – beginners will know it. The asana strengthens the muscles of the back as well as the legs and arms.

Begin this yoga exercise in a squat, then place your hands on the floor, relax your neck, and lengthen your spine. Then the heels should be pressed to the floor, and the knees should be kept as straight as possible. The head remains lowered, and with each inhalation, the navel moves towards the spine.

1. serpent pose (Bhujangasana)

This asana belongs to the yoga figures for beginners, which perfectly stretches the body, and by forcing regular breathing it oxygenates the brain, gives energy and relaxes.

The asana begins in a prone position with the forehead resting on the floor. The legs should be pressed together and the backs of the feet pressed against the ground. Bend your arms, put your hands under your shoulders, and keep your elbows close to your body. While inhaling, raise your torso – straighten your arms (it is important that the effort is in your back, not your hands). The pubic bone should be pressed against the ground and the buttocks should be relaxed.

The next step in this beginner yoga exercise is to hold your head and neck all the way up. With each successive inhale, the chest should open more and more, and the shoulder blades should be pulled back. Returning to the starting position should involve relaxing your back muscles and lowering your torso.

1. bow position (Danhurasana)

This is an exercise that, apart from yoga, is most often called cradle. It stretches the arm and side muscles. Lie on your stomach, stretch your arms back, and grasp your ankles. Then, as you inhale, your knees and chest must be lifted off the floor. Hold down. Lower the body by exhaling.

1. tree position (Vrksasana)

Another simple yoga pose for beginners is the tree pose. It helps maintain a healthy pelvis as well as the sacroiliac bone.

While standing firmly on one leg, lift the other leg up to the height of the thigh of the leg on the mat. The bottom of the foot should touch the thigh. The arms should be parallel to the hips. Hands should be folded against the chest or raised above the head. The arms should be pulled down.

Check also: Exercises for the spine – TOP 5 exercises for a healthy spine

Yoga for beginner seniors

The solution to old age ailments is definitely yoga for beginners. The benefits of doing asanas on a regular basis include improving motor skills, strengthening muscles and making joints more flexible, thus improving the condition of the motor system, as well as improving well-being. It is good to practice in a group. Yoga classes for seniors are becoming more and more popular classes in senior clubs and fitness clubs.

Preferably recommended asanas for seniors is the aforementioned position of the cat and the cobra, as well as:

1. baby pose (Balasana)

Baby position in yoga for seniors should be performed by people who complain of muscle strain in the chest, back and neck. It is not recommended in the case of diseases in the knees and hypertension.

When kneeling down, rest your buttocks on your heels, and join your big toes together. Knees should be tilted to the hip line. The next step in this beginner’s yoga pose is to lean forward and position your torso between your thighs. The forehead should be on the floor – you can use a head pillow. Then you should stretch your spine as much as possible. The buttocks should be towards the heels, and the arms extended forward – above the head. The return to the starting position should begin with the tailbone lift.

1. warrior position I (Virabhadrasana I)

The starting position in this yoga exercise suggestion for beginner seniors is the top position. Walk to your legs while exhaling and twist your torso by about 45 degrees. The next step is to bend one leg until the thigh is parallel to the ground. Then raise the joined hands high above the head. Shoulders remain pulled down, belly pulled in, and the head tilted slightly back. Hold this position until you have five breaths. Then change the leg.

1. triangle pose (Utthita Trikonasana)

Beginner seniors’ yoga set should also include asanas that stretch the side muscles of the torso. Such a figure is the position of the triangle. In addition, it makes the legs and arms more flexible, and also has a positive effect on the condition of the hip joints.

The asana begins with the starting position – stand with your feet parallel to each other, and then raise your arms to the sides (your hands should be at shoulder height). The next step is to twist one foot 90 degrees outward, so that the heel is on the center line of the foot, which is unchanged. Keep your knees straight.

Then press both feet to the ground and, exhaling, slowly lower your hand (corresponding to the twisted foot) until it touches your shin. The other hand travels high up and stops at the shoulder line. In this position, stretch your spine, distributing the weight over your entire body. The face should either be facing forward or towards the foot that extends outward. Hold the position for 6 breaths and change the page.

1. locust / cricket position (Salabhasana)

This yoga asana for beginners will help with lower back pain. However, it should be avoided by seniors suffering from degeneration of the spine or after neck injuries.

Lie on your stomach, bringing your legs together – ankles to each other, knees extended. The hands remain along the side of the body (back of the palm down) and the forehead rests on the floor. The body should be relaxed but the buttocks tightened. Then lift your arms up and pull them towards your feet, then pull your shoulder blades down and raise your chest.

The next step is to raise the legs – joined and straight at the knees. If there is tension in the loins, it will be a sign not to lift these parts of the body higher. Keep your neck relaxed and your head up. Hold the position steadily and steadily for about 30 seconds. You should come back to the starting position slowly on the exhale.

Read: Kundalini yoga – for whom and what is worth knowing about it?

Yoga for weight loss for beginners

How To Do Yoga To Lose Weight? Best answer – regularly. The fastest effects of exercise are improving the flexibility of the body and relieving back pain. However, regular and complex yoga training will allow you to see the effects visible to the naked eye after some time (e.g. a month). The muscles become slender, the skin becomes more elastic, and the fatty tissue reduces.

This is because when practicing yoga, the functioning of internal organs improves along with the proper system of muscles. Digestion improves, followed by the entire metabolism. Certainly one thing is yoga, diet is another. If there is a desire to lose unnecessary kilograms, it is worth taking care of an appropriate menu along with the exercise plan.

So do they exist asanas for weight loss? I don’t think so. The effect will be a full set of figures, regularity and commitment to their performance.

Also read: Exercises to lose weight. How To Burn Fat?

Yoga exercises to calm down for beginners

Yoga, in addition to influencing physical health, also has a great influence on the mind. Focus and relaxation during exercise are great at reducing stress. Among the yoga figures for beginners that will allow you to calm down, relax and forget about troubles are:

1. deep bend stretching (Uttanasana)

This asana, which is part of a set of yoga exercises for beginners, allows you to reduce fatigue, insomnia and oxygenate the body. In addition, it stretches the legs and back, and also relaxes the neck.

The starting position is Tadasana, or the mountain position. Your feet are hip-width apart and your hands are resting on your hips. While exhaling, bend your torso so that it is in a line parallel to the ground. Lower your arms and try to touch the floor with your fingertips. The weight of the body rests on the front of the feet

Then bring your head closer to your thighs and your hands to your ankles while pulling your hips all the way up. If you feel uncomfortable in this position, you can bend your knees slightly. The head hangs loosely, breathing is regular and eyes are closed. You should stay in this position for approx. 30 seconds. Back on the inhale.

1. lotus flower (Padmasana)

This is the most popular yoga asana. It shouldn’t be difficult for beginners. With proper concentration, it gives a feeling of being cut off from the world, relaxation and energy.

The starting position is a cross seat (in Turkish). However, in a lotus flower, the feet are on the thighs, not under them. The back should remain straight and the neck stretched upwards. Place your hands on your lap and close your eyes. Diaphragmatic breathing. The essence of this asana is to be at maximum tranquility.

In yoga training for beginners, asanas also provide excellent relaxation effects: mountain position, child position or warrior position.

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Yoga for beginners at home

Yoga for beginners and advanced yoga can be practiced at home – all you need is a mat and a comfortable outfit that does not restrict your movements. Anyone who decides to practice yoga will quickly learn that it’s not a whim – it’s a lifestyle!

There are many yoga exercises and variations on them. Many positions have different uses and effects, so you can work on different parts of the body at once. An example may be yoga exercises with exercise ball.

To relieve the spine, lie on your back on the ball, resting your feet on the ground with your feet hip-width apart. The next step is to slide up and down on the ball so that, vertebra by vertebra, the entire spine rolls through it. This exercise will also strengthen your legs and abdominal muscles.

One of the most popular stress relief exercises is sitting on your heels – then you stretch your hands forward, place your knees hip-width apart, and bend your body down on the floor and tuck your head between your shoulders. It is worth staying in this position for a few minutes, breathing rhythmically and calmly all the time. This asana in yoga is to improve concentration and calm exhausted thoughts after a long day of work.

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