Are you new to this discipline? Remember that listening to your body and knowing your own limits is the most important thing. Do not try to perform difficult postures if you are not ready yet.
Yoga as a discipline is a system of exercises composed of postures or asanas. With every posture you apply agility, strength and meditation. Yoga for beginners starts with some basic attitudes.
If you want to make progress in this practice, you need dedication and commitment. We show you five basic attitudes in this article that can help you to start.
The system of asanas comes from Hindu texts about yoga. Each asana has a name in Sanskrit and a specific technique.
The practice of yoga can take place at basic level or advanced level. In any case, it is important that you are connected to the current moment.
These basic postures are a good practice of yoga for beginners.
- They are not complicated. They are also natural postures.
- You do not have to be an expert in the technique to do it in the right way.
- With these exercises you get the chance to relax.
If you have not started yoga yet, then here are 5 basic attitudes. Take the step. Enjoy the ability yoga has for beginners to connect you with your own body and with your soul.
Do not worry if you do not perform it in the perfect way. With a little perseverance and discipline you will always improve.
Yoga for beginners
1. Savasana or death attitude
The death posture is ideal for breathing and to relax.
- You start by lying on your back with your legs spread out.
- Put the arms away from the body while the palms are facing up. Let your fingers relax and curl them up a bit.
- Relax the ankles, knees, thighs and calves.
Savasana will let your body release all the tension that it carried with it. It will also let you breathe. You do not have to make an effort. Just lie down and breathe in and out.
2. Utkatasana or chair posture
The chair posture will make your back and legs stronger. At the same time it releases the tension in your spine. How do you implement utkasana?
- Stand with the legs side by side, the arms along your side and your feet on hip width.
- Then inhale and lift the arms towards the ceiling. Activate the arm muscles. You must also keep the palms facing forward.
- Then you raise the arms to about the height of your ears.
- Then bend your knees. Try not to let the knees pass the ankles.
3. Svanasana or down-looking dog
The attitude of the downward looking dog is one of the most basic yoga postures. You will often encounter this position. It is called a resting point. That is because it relaxes your back after the build-up of tension during the other postures.
- You can start this posture standing or lying down. This depends on what you are used to.
- Spread the legs at hip width. Then breathe deeply and lift the arms towards the ceiling.
- Breathe out and bend at the height of the hips until your hands touch the floor.
- Then take a step back and lift the hips. With your body you make a V-shape.
4. Bhujangasana or snake posture (the Cobra)
With the cobra position you stretch the belly and the lower back.
- To begin with, you will lie on the mat with the face facing down. Place the arms slightly away from the body. The palms are facing the floor.
- Then breathe in and bring the palms to just below the shoulders.
- Extend the legs backwards. Also make sure that the tips of your feet touch the mat.
- Then you also stretch the arms while you make a bow from a back. Also bring the head back.
5. Padmasana or lotus position
The lotus posture is an ideal posture to meditate and let your body relax. That is because the padmasana opens the body and the mind to the energy that is present in the lesson.
- To begin with, you sit on a mat. You keep the back straight and the legs straight.
- Then bend one knee and bring your foot to you. You hold the foot with your hand.
- Then place the foot on top of the thigh of the other leg, close to the hip.
- Once your legs are crossed, place your hands on your knees. You slowly breathe in and out.
These basic attitudes are simple yoga postures. You can combine them in many different ways.
So relax and do not be afraid to start with yoga for beginners! It will make you stronger in both body and mind.