Yoga postures for beginners
It is never too late to start yoga, you can always find a way to adapt the postures of this discipline to your body and your age. Therefore, in the following article, we have selected the ideal postures for beginners that will help you introduce yourself to the world of yoga, with simple positions and gentle movements that anyone could perform.
1. Mountain pose
The mountain pose is one of the most basic and simple yoga postures, but no less useful for relaxing our body. This pose involves the activation of all muscle groups and encourages concentration.
To do it, stand with your shoulders relaxed, you must join your hands on your chest with your spine straight and looking straight ahead. When you breathe, the chest expands and the shoulders open, giving a feeling of spaciousness. Close your eyes and take 10 slow, deep breaths. Thus, the body becomes aware and relaxation begins.
2. Chair posture
Another posture for beginners is the chair pose. If you’ve ever done squats, you know how demanding they can be. This pose strengthens the legs and buttocks, as well as the arms and helps to stretch the back. To do it, we start standing, with the arms on both sides of the body and the feet about the width of the hips. From that position, we breathe in while raising our arms towards the ceiling, with the palms of the hands facing each other, and until we bring them approximately to the level of the ears. When releasing the air, we flex the knees slightly, trying to make them practically at the same height as the ankles (when looking down you should be able to see your toes; if you cannot, the knees are too far forward). We maintain this posture by breathing normally for about 30 seconds. If we are beginners we can keep it a little less and increase the time little by little.
3. Child’s posture
Also called the folded leaf pose or balasana. This posture is one of the best yoga exercises, perfect for those who are just starting out, with which you can relax and avoid back problems. In addition, it relaxes body and mind.
Begin in a kneeling position, with the balls of your feet touching and your knees at shoulder height, lower your waist down to your ankles as you extend your arms forward, onto the ground, and lower your forehead toward the ground as well.
4. Downward facing dog pose
Also one of the most basic and simple, but no less complete. In fact, this posture also called Adho Mukha Svanasana is one of the best to stretch the muscles, lengthen the spine, strengthen the neck and back, and avoid neck problems or headaches. Plus, it fills you with energy.
To perform this pose, place your feet hip-width apart, with your toes resting on the mat. Rest your knees on the floor to get on all fours, with your knees directly under your hips and, from there, raise your hips towards the ceiling, stretching your arms and legs.
This posture is ideal for meditation and very easy to perform. First, sit on the floor with your legs straight. Next, bend your knees and place each foot under the opposite calf, then rest your hands on your knees. Once in this position, stretch your neck, raise your head, keep your chest forward. Finally, hold this pose by breathing slowly and deeply.
The last posture that we propose is relaxation. It is the Savasana, where the body remains still and stretched out on the floor, with the muscles relaxed. All you have to do is lie on your back with your spine fully aligned, your arms slightly apart, and your palms facing up. You must close your eyes and focus on your breath to release the tension.
Now you can try out yoga poses for beginners on your own from the comfort of your home at The Modern. Visit our sales room by separating your appointment at 961 769 375 or write to us by WhatsApp by entering bit.ly/340LD70. We will wait for you!