Yoga: 5 exercises for beginners to be fit
Yoga – Remedy for the whole body
yoga for beginners .it is more than sitting cross-legged on the floor. Sure, there is a spiritual component, but health is more critical. Yoga can help with back pain, tension, circulatory and joint problems. In addition, it addresses the specific diseases of civilization. You don’t have to be primarily tall, short, slim or a jock: anyone can do yoga.
The only requirement for yoga is to engage with your own body fully. Then, if you go to the mat after a stressful day, you will come down after a few minutes and be able to relax consciously. Yoga is more than sitting cross-legged on the floor. Sure, there is a spiritual component, but health is more critical.
What equipment do I need?
Comfortable and breathable clothing. When it comes to pants, it’s not so much whether they’re tight or comprehensive, but rather what you feel comfortable in. While it’s not the most high-impact sport, you should wear a sports bra. You can find out which bra is best for your yoga class here.
Exercise 1: The tree yoga for beginners
The workout starts with the “tree”. It sounds like a solid exercise – and it is. Execution is all about body control and balance. A high level of concentration is required.
Place your feet shoulder-width apart on the floor and then shift your weight to your right leg
lift the left leg off the floor and bring the heel to the left side of the right thigh
stretch your arms up, both palms touching
Hold for some time, say 30 seconds, and then switch sides
The exercise strengthens both your sense of balance and your stability. It also promotes concentration.
Exercise 2: The warrior yoga for beginners
Let’s continue with the warrior. It sounds dangerous, but it isn’t.
stretch both arms out to the sides so that the palms are facing the floor
place your legs on the ground and turn your left foot outwards
bend your left leg and press your right foot into the floor
keep your left knee bent at heel height and straighten your back
Hold for a certain amount of time, for example, 15 seconds, then switch sides
The “Warrior” is great for training body balance and stability. In addition, all the muscles in the body are strengthened by the tension during the exercise.
Exercise 3: The triangle for yoga for beginners
The exercise stretches the entire body. As a result, the pelvis and lumbar vertebrae, in particular, are mobilized.
First, place your feet about a meter apart on the floor yoga for beginners
then rotate your right foot outward and your left foot slightly inward
stretch your arms to the side parallel to the floor and turn to the right
then bend the upper body down and support the right arm below the knee; caution: the pelvis must not be rotated
the left arm is stretched up so that the arms and shoulders form a perpendicular line to the floor
The head or gaze is directed either forwards or upwards
Exercise 4: The downward-facing dog
The names of the exercises may make some people smile at first, but you will notice how the movement got its name at the latest when you do it.
First, you go into the quadruped stand on the floor
the toes are planted on the floor, and the hands are pressed firmly into the ground
the buttocks are now pushed towards the sky, with the toes and hands not detaching from the ground
The back and spine remain in extension; the head hangs straight between the outstretched arms
In the beginning, it doesn’t matter how tight your knees are or how close your heels are to the ground – over time, you’ll notice progress and flexibility will increase.
Exercise 5: The cobra
An exercise to reinforce the lower back muscles should not be missing from a yoga workout.
lie on your stomach, heels close together, insteps on the floor, hands stretched out parallel to your body
lay your forehead on the floor
Place your hands close to your torso at the level of your navel
Bend your arms and lift your upper body and push further up with your arms
The head is tilted back slightly and the gaze directed upwards
The position can be held and repeated indefinitely. The back, as well as the buttocks and arm muscles, are strengthened.
In a yoga class, the exercises are completed one after the other in a smooth transition so that the basic positions are always different. It is also known to many as a sun salutation. Several exercises are practiced together, often at the beginning of the workout. However, you can also go into the individual elements yourself. Very important: Take a close look at the videos and explanations. When in doubt, it is always better to ask an expert.