Contents:
- Medical Video: 14 Basic YOGA POSES FOR BEGINNERS At Home
- Basic yoga for beginners
- 1. Mountain pose
- 2. Downward Facing Dog
- 3. Warrior
- 4. Tree pose
- 5. Bridge pose
- 6. Triangle pose
- 7. Cobra
Medical Video: 14 Basic YOGA POSES FOR BEGINNERS At Home
If you want to master various poses in yoga, the first thing you have to do is master the basics. To protect you from various injuries, it is important for you to be guided by an experienced yoga instructor, the first time you do yoga. If you have an injury to the neck, back, joints, or problems with flexibility, talk to your doctor before doing a yoga routine. To find out which yoga poses must be mastered by beginners, let's see the full below.
Basic yoga for beginners
1. Mountain pose
This step seems simple, but if you do it right it can help improve posture and balance. Stand with your toes touching the floor and let your heels separate (or wider) from each other by placing your arms next to your body. Imagine that you are lifting your body from your mind. Pull your shoulders down and spread your collarbone. Position your head parallel to the shoulder (not backward or forward), and the chin is parallel to the floor. The pelvis and lower back must be neutral, not tucked or curved. Hold for 30 seconds to 1 minute.
2. Downward Facing Dog
This pose works on the upper body and stretches the muscles of the arms, chest, legs and back. The trick is to take a crawl position, then press the entire foot and toes to the floor, and place your hands slightly in front of your shoulder. Exhale and begin to stretch your legs and let your heels appear from the floor. Lift your buttocks to the ceiling and push your heels to the floor. Gently press the palm of your hand to the floor and straighten your arms when pulling your shoulders down. Make your head relax, and try to keep it between your upper arms. Hold from 1-3 minutes.
3. Warrior
Stand by separating your feet 4 steps, then bend your right leg to form a 90 degree angle. Bring your hands to your hips and relax your shoulders, then extend your arms to the side with your palms facing down. After that, turn your gaze towards your right hand. Hold for 1 minute and repeat on different sides.
4. Tree pose
Stand with your hands on the side, then lift the pedestal on your left foot. Lift your right leg and place it in your left leg thigh, keeping your hips facing forward. After everything is balanced, bring your hands forward in a prayer position, which is to put your palms together. When inhaling, stretch your arms up with your palms facing each other, but not touching. Hold for 30 seconds, then throw back the breath, and return to its original position. Repeat this movement on the opposite side.
5. Bridge pose
Expand your chest and thighs to stretch the bones. Lie on the floor with your knees bent and place it directly on the heel. Place your hand on the side with your palm facing down. Lift the hips to the thighs parallel to the floor, then bring the chest to the chin. Hold for 1 minute.
6. Triangle pose
Stand with your feet about 3 steps apart. Point your right toes to the right, and your left toes forward. Extend your hands on both sides by facing down. Drop your body to the right until the finger of your right hand touches the right foot or touches the knee if you can't. Extend your left hand with your fingers facing the ceiling. Change your gaze to the ceiling, then hold it for 5 breaths. Then stand up and repeat in the opposite direction.
7. Cobra
Lie face down on the floor with your fingers under your shoulders. Stretch your legs until the tips of your toes touch the floor. Tighten your pelvic floor, and lock your stomach. Press the shoulder up by pushing the thumb and index finger. Point your chest forward. The position of the hand must be straight parallel to the floor. After a while relax and repeat again.
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