Yoga Exercises for Beginners
Many times we think that the practice of yoga is for people with developed physical condition or extraordinary flexibility; On the contrary, yoga Burn is to achieve flexibility in the body, strengthen the muscles and calm the mind.
Yoga Exercises for Beginners
1. Mountain Posture
Standing, lengthen your body separating your legs as the width of your hip, aligning your knees and ankles; relax your shoulders and let go of your arms. You must feel your head looking for the sky, lengthening your whole body and column. Inhale deeply and exhale slowly through the nose. This is the posture of the Mountain or its name in Sanskrit Tadasana . Focus your attention on the spine, breathing and even distribution of your body on both feet. Inhale deeply and raise your arms to the sides, aligning the wrists and elbows with the shoulders. These should be relaxed, make sure they do not close your neck, but are low. Breathe there for a moment and then raise your hands, the same separation of the shoulders, sight to the sky. Breathe.
2. Stance of the Stork
After about 20 seconds at each position, lower your arms slowly down the sides followed by your torso.Your sight is on the knees and the arms off: this is the stance of the Stork or Utanasana . He rests there for a moment breathing deeply and exhaling slowly through his nose. Let all the back muscles in your body lengthen. Inhale and lift up arms by the sides to the posture of the Mountain, slow down your body as you exhale releasing the air and the weight of your torso controlled to the position of the Stork. Repeat these breaths with movements, until you achieve a constant and fluid rhythm, slow and soothing, revitalizing and energizing …
3. Front Folding Posture
Rest for a moment in the stance of the Stork. Begin to rise from your head forward, slowly lengthening your entire back, until the head is at the height of the pelvis. Although your legs are elongated, do not uncouple the weight in the knees; you must give a minimum flexion to protect the joint: the knee is released and the muscles are activated more, since these are the ones that support the weight. The hands can be on your legs but without supporting the weight in them. This is the posture Urdhva Utanasana. Face forward and inhale, exhale slowly as you return to the stork’s posture. Breathe deep by climbing, activating and strengthening the lower or lower back, exhale as you release tension in the body and stretch the back muscles. Repeat until the movement is fluid and slow. Visualize the movement in the spine, and pay attention to the muscles that strengthen and those that become flexible. Enjoy the activation in the body.
4. Posture of the Child
Lower slowly to the floor, support your knees and look for the position of the Child or Balasana . In it you can rest your back, neck and shoulders. Let the weight of your body release to Earth, and thereby achieve rest. The closing of my eyes allows me to hear more of what is inside than what is happening outside: breathing, heartbeat, etc …
5. Diamond Stance
His name in Sanskrit is Vayrasana , and it is the placement in which you sit on your heels with your knees bent. Here you can breathe deeply, feel your thorax expanding and emptying, the lungs achieving their greater capacity, and the relaxation in the shoulders, arms, face. Breathe and elevate your nose to a diagonal superior, exhale and lift your head and torso. Repeat it so many times until you achieve a constant rhythm, stimulating the organs in the abdominal cavity and flexibilizing your spine,
developing respiratory capacity and achieving internal tranquility.