Yoga There is a physical science that teaches us how to maximize our remarkable function. Respiratory and circulatory systems As you become aware of your body, you can build a closer relationship with it, however, if you don’t practice slowly you risk pushing yourself too far and injuring yourself. When performing yoga exercises such as postures, pranayama or meditation, the best way to achieve your goals is to move slowly.
Before starting an exercise, be aware of the correct alignment for each position as this ensures you get the most out of your exercise and helps prevent injury. If you have a previous injury, be careful and stay away from certain poses while the breathing rate also needs to be coordinated so spend time understanding and learning it.
Are you new to yoga and looking for yoga asanas for beginners? In an interview with HT Lifestyle, Himalaya Siddha Akshar, founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama and World Yoga Organization, insisted that your yoga practice should always begin with a thorough warm-up called Sukshma Vyam. , because physical and mental preparation is essential for you. Prevent injuries. He recommends 9 simple yoga exercises that beginners should do every day:
1. Balasana – Child’s Pose
Method: Slowly bend your knees. Lean forward while sitting on your heels. Extend your hands, then place them on the floor. Try to lower your forehead if you can. If necessary, you can use a block.
2. Sukhasana – happy pose
Method: Sit up straight with your legs in front of you. Keep your legs in a cross-legged position. Place your palms up or down on your knees. The back should be straight.
3. Close-up – Boat pose
Method: Begin in Sukhasana. Extend both legs forward. Exhale as you raise your legs to 30-45 degrees. Lean back to stabilize your sit bones. Start with a straight back and bent knees. Arms can be at your sides and parallel to the floor.
4. Santolasana – Plank Pose
Method: Start in a prone position. Place the palms under your shoulders. Apply pressure on the palms and fingers to lift the chest and abdomen up. Slowly lift the knees up. Keep knees, back and shoulders aligned. Place your wrists under your shoulders. Keep your arms straight.
5. Vrikshasana – Tree Pose
Method: Begin in Samasthithi/Tadasana. Lift the right foot over your left inner thigh and place it as close to your groin as possible. Clasp the palms in front of your chest in Pranam mudra. Lift it up. Repeat with the other leg.
6. Vajrasana
Method: Fall on your knees. Rest your pelvis on your heels. Straighten the back and place the palms on the knees.
7. Dandasana
Method: Sit with your legs spread. Straighten your back.
8. Padahastasana
Method: Begin in Samasthi. Exhale and bend your upper body down. Pull through the hips and bring your nose closer to your knees. See if you can place the palms on either side of the feet.
9. Hasta Athanasana – Raised arms pose
Method: Raise your arms above your head while standing to do the stretch. Take a breath in and gently bend your head, neck and upper back. Leaning back with your upper body, bring your arms close to your ears.
Apart from these poses, you can also try Adomukhi Svanasana, Teryaka Tadasana, Samakonasana etc.