Yoga postures for all levels!
Yoga poses step by step …
Do you want to get into yoga, but do not know where to start? Aufeminin helps you start your yogi career! Here are some explanations on the main positions or postures of yoga (there are several hundred) to practice at home, everyday.
You have never practiced? No problem. Most of these yoga positions are ultra simple and require nothing more than a rug, a light outfit and 30 minutes of tranquility! Some postures (qualified “advanced” in their title), you will probably require a little training before being mastered.
If you lack flexibility, do not force yourself, help yourself with a strap or stacks of books when you do not touch the ground, in order to have the same support or a possibility of stretching.
A 15-Position Yoga Session A yoga
session can be conducted as follows: After a sun salutation , combine 5 standing yoga postures, 5 sitting postures, and 5 relaxation postures.
Hold each yoga position for 5 breathing cycles (or 10 breathing cycles for relaxation postures).
It’s up to you to choose among the 20 yoga figures proposed here!
Hatha yoga, a sporty yoga
The vast majority of yoga classes are concerned mainly with the body dimension, that is, hatha yoga .
In the traditional way, it aims to keep the body in an optimal state of health and to discipline the mind.
It revolves around three main tools:
-The postures . From the plow to the boat through the half moon, there are more than 1,000. Static or dynamic (sequences like the famous greeting in the sun), they are always done without force, in the respect of the body, paying attention particular to the positioning of the body and the alignment of the spine.
-The breathing exercises. Inseparable from the practice of postures, they revolve around four main phases of breathing: inspiration, retention full lungs, expiration, and empty lung retention. During a yoga class, there are different ways to breathe: focusing on one or the other of these phases, adopting a slow or fast pace, breathing through a single nostril, both nostrils, alternating nostrils, producing or not sound, inspiring or expiring more or less long.
-The Relaxation . This phase, which usually concludes the session, is performed in a sitting or lying position. It is accompanied by slow, deep breathing, suggestions, or soft sounds.
Posture of the lotus “Padmasana” (meditation):
> Position: sitting, legs cross-legged, ideally feet on the thighs. Arms relaxed almost tensed, hands resting on the knees, palms up to the sky, indexes and thumbs pinched in “chin mudra” (attitude of wisdom or consciousness).
> Caution: Keep your back straight by stretching the spine upwards and releasing the shoulders so as to tighten the shoulder blades, but without contraction.
> Benefits of this yoga position
Concentration and calm.
Posture of the sitting pliers “Pashimottanasana” (forward flexion)
> Posture: sitting on the floor, legs stretched, feet flexes. Attempt to stick your face to the legs by grabbing your wrists behind the soles. Fingers of the hand held in “chin mudra” (attitude of wisdom or consciousness).
If you are not flexible enough, use a strap or scarf that you hold between your hands and go behind your soles.
> Caution: Keep your back straight and your shoulders down. Do not curl your back to achieve it at all costs.
Intense stretching of the whole back of the body, brings tranquility and calm.
The sitting pliers (beginner)
Posture of the sitting pliers “Pashimottanasana” A (forward flexion):
> Position (beginner): Sitting, legs straight (or slightly bent). A strap or scarf is placed behind the soles of the feet and used to bring the bust forward.
> Attention: To succeed in this yoga posture, keep your back straight and your shoulders down.
> Benefits: intense stretching of the whole back of the body, brings tranquility and calm.
> Look (“drishti”) towards the big toes.