What are some of the recommended yoga positions for beginners?
Basic positions of Yoga
I do not pretend to be a Yoga professional like Adriene and nothing better than her videos to introduce you to the different postures of Yoga.
There must be hundreds, but here are the ones that do me the most good and which for me are basic to master. Namaste girls!
The sun salutation or Surya Namaskar
This posture, also called Surya Namaskar, is best done in the morning and in the evening, in front of the sun, because it represents a source of life in yoga culture. It also usually serves as a warm up before a full session. It also helps strengthen your muscles and promote weight loss, not bad right?
I also advise you to follow this diagram, more visual, in order to realize this posture:
Cobra or Brujangasana
- Lie on your stomach.
- Put your hands and forearms on the ground, your elbows along the body.
- Your legs and feet should be stretched and joined.
- Stand slowly while inspiring and keeping the body members in the basic posture.
- Look far ahead and then throw your head back while arching.
- Return to departure by exhaling.
This posture affects the functioning of the kidneys and promotes digestion.
The twist or Vakrasana
- Sit down, bend one leg with your foot against your buttock, then bend your other leg, this time placing your foot against your knee. You follow ?
- Put one hand on it, then the other hand on the ground.
- Then swivel the hips so your shoulders are in line with your legs.
- Like any yoga posture, your back should be straight.
- Look behind you while breathing calmly.
This posture relaxes the spine. Also advise your man since it would have an influence on his manhood 😉
The triangle or Trikonasana
- Standing, legs apart.
- Inhale while raising your arms straight to the sky, in line with your shoulders.
- While swiveling your hips, place your right hand on the opposite foot. Your gaze is directed towards your left hand always raised towards the sky.
- Breathe then return to the center and start again with the left hand.
This posture refines the size and eliminates fat.
The plow or Halasana
Come on, we complicate a little!
- Lie on your back, hands flat along your body.
- Straighten your legs vertically and hop, raise your pelvis off the ground.
- Your legs in the vertical should gradually tilt so that your feet touch the ground behind your head.
- Hold posture while breathing slowly. No more than 15min anyway!
- Gently return to the starting position and blow.
This posture acts on the spine and blood circulation. It also promotes the digestive system and limits fat deposits.
The tree or Vrikshasana
- Stand with your legs together.
- Bring your hands to your chest, inhale while raising your hands to the sky.
- Exhale and return to departure.
- Repeat the posture by bending this time one leg, put the foot against the thigh or groin.
- Try to hold the position as long as possible by closing your eyes.
This posture helps to work the physical balance and concentration.
The lotus or Padmasana
With the lotus, we relax! To finish a session well, you must first refocus and breathe.
- Sit cross-legged. The exercise should be done while inhaling and exhaling slowly.
- Fold your right leg by placing your foot on your left thigh and vice versa for your left leg.
- Rock your pelvis forward and stand straight (imagine a thread hanging on the top of your skull, it works pretty well). Your knees should be closest to the ground.
- On an inspiration, join both hands in front of your solar plexus (your chest) and exhale.
- Then put your mans on your knees, palms apart, to the sky.
- Perform about fifteen breaths while focusing on the rhythm of it.
- Relaxation settles as you go, you are ready to face life with serenity.
Small variant Yoga-Mudra:
- On an expiration, lean forward fully. The head should touch the ground (finally as far as possible of course).
- Then, gently go back on an inspiration.
- During this exercise, the back is always straight and the buttocks on the ground.
Ideal for working lumbar and promote your digestive system.