Harmonizing the body, the psyche, and the soul is the basic purpose of yoga. Through it they unite or connect energies. It helps preserve the health of the human body and merge the body, mind, and spirit into one whole.
Yoga involves a large amount of different exercises that you can do at home before work or other duties. It’s hardest to start doing physical activity, but when you start yoga, you will not be able to stop. Yoga has many benefits:
• Increases flexibility
• More than 30 poses affect the joints, including those that are almost never moving
• Lubricates and reinforces joints, tendons and ligaments
• Massages internal organs in the body
• Ensures smooth operation of the glands
• Perform detoxification
• Provides blood flow through the body
• Relax and revitalize
• Ejects toxins from the body
The advantage of yoga is that it includes stretching exercises that bend the body through interlinked movements. By stretching it’s easy to perform exercises so that way even yoga for beginners is not difficult at all.
Simple yoga exercises for beginners:
It is recommended that you do not drink alcohol or eat large meals before starting your workout. It’s best the clothes in which you exercise to be light and comfortable and not to wear any jewelry. The surface on which you will exercise should be optimal thickness and not deflected, not pretended. The yoga bar where you will practice should be a defense against the type of yoga you are about to deal with. Choose a thicker and softer mats for beginner yoga and more static types. If you’re sweating heavily, you can take cotton. Rugs are available in almost all sports equipment stores.
For you, we have listed the five simplest yoga exercises for beginners.
Stand upright, fasten your feet and feet and lay your hands on the body. Keep your hands closed and gently touch the thighs. Relax your shoulders and lower them down. Breathe in and breathe until you feel a slight swelling of the body. Calm down as much as you can and completely relax your body and mind. When you breathe, imagine that, with a breath of breath, your breath softly tones into the ground and connects you with it; when you are breathing, imagine your breath rising from depth to depth. Do not move, stand still and breathe deeply.
Relaxation of the spine
Relieving the joints of the flank and lower back
Calming the mind
Lie on the abdomen of closed and stretched legs. Let your feet touch the floor. Spread your hands on the front over your head. Keep your palms together and cross thumbs. Let the head rest between the upper arms. Once you’ve settled down, try to raise your feet and hands together as much as possible from the floor. Breathe normally and concentrate on the back. Hold the position of your arms and legs for 20-30 seconds. Exhale and at the same time put your hands and feet back to the floor, stretch out and relax lying on your belly. Next put your hands next to your body, turn your palm up and turn your head on one side. Repeat this yoga practice for beginners three times.
Strengthening of the spine, hip and leg nerves
Positive impact on back pain and sciatica
Provides comfort to all organs in the lower abdomen
Strengthening the shoulder and neck muscles
Practice begins with four-legged. Stretch your arms and place your wrists exactly under the shoulder blades as you spread your fingers as a finger. Relax completely the head, neck and shoulders. Breathe in and raise your hips up starting with pelvis, tailbone and then your spine pulling the chin toward your chest. When you breath out band your back, a spine by spine, but in the opposite direction. Imagine how the cat overtakes and raises and lowers the spine. Repeat this five times in a row and practice on three occasions. In pauses lie on your belly and turn your head to the side.
Loss of pain in the waist and crosses
Reduction of sciatica and nerve pain
Strengthening of the musculature of the arm and the shoulder
Reducing excess fat in the thighs and buttocks
Adho Mukha Shavanasana
The initial position of this exercise is also quadruple, which is also the simplest in yoga for beginners. Place hands and thighs vertically on the floor, while pointing your fingers forward. Stand on your toes and stretch your legs. Raise the backside upwards, lower your back in a slight bending while pulling the heel to the floor. Keep your head level with the spine while your upper arms touch your ears. Hold the pose for 20 to 30 seconds after which you return to the starting position, lie on your belly and relax. Practice this three times.
Hold this position for 20 to 30 seconds and breathe calmly. Return to the starting position and then lie down on your belly and relax.
Relieving the lumbar vertebrae and lower part of the spine
Stretching the back of the leg
Chest spread and breathing improvement
Strengthening your arm and shoulders
The starting position is flat lying on the abdomen. Keep your hands close to the body, closed palms facing down. Let the forehead be directed toward the floor. First raise your right leg and breathe. Stretch your fingers on your feet and hold your hips on the floor. So stay 10-15 seconds and breathe calmly. At your breath, put your foot back. When you next breathe, raise your left foot and concentrate on your left side. Repeat as with the right foot. Use the next breath to lift both legs and focus your thoughts on the bottom of the back. The rest between these exercises should be on the abdomen by turning the head aside. Practice three times.
Positive impact on the liver
Excellent against rheumatism and arthritis
Pain relief in the area of the hip
Removing excess fat in the waist and flanks
One of the most important parts of yoga for beginners is good breathing techniques. Yoga and proper breathing allow us to control our life energy. To get the best yoga you need to learn to use a full yoga breath – fill the lungs with as much oxygen as possible. More oxygen for the body means accelerating substance changes, better sleep and better skin.
When you alternately breathe, keep up the rhythm of your breathing and concentrate on what you are doing. When the mind focuses only on breathing, tensions and worries leave your body and mind and make you more calmer.
Yoga will help you do something for yourself, and then you will be a better person both for yourself and everyone around you. When exercising, open and rest your mind.