Yoga for beginners basic positions 2

Yoga for beginners!

Yoga for beginners basic positions 2, continue your journey through yoga with other 3 easy positions to feel better and live better.

THE TREE POSITION OR POSE

– First of all you must start from the Mountain Pose.
– Move the weight on the left foot, slowly start to bend to the right leg and grip with your hands your right ankle.
– Bring with the help of your hands your right foot to the attachment of your left thigh by resting the sole of your foot on the left thigh. Your toes must be directed downwards and your heel should be rest close to the groin (see image), but if you cannot reach than go slightly below .
– Your body weight must be central, the centre of your body must fall towards the centre of the foot on the ground. We must also be careful that your hip bone is parallel to the floor and not distorted tending towards one side
– Lengthen your coccyx in the direction of the floor, contract slightly your quadricep on the ground by raising the patella of the knee and push the sole of the right foot towards the inner thigh.
– Join your palms together and stretch your arms above your head very slowly so that you do not lose balance. Fixed your look on a point infront of you that will help you maintain balance. You can also keep your hands on your chest, in front of the heart.
– Stay in this position and breathe deeply until you are able to remain in balance.
– Slowly lower your hands and right foot, going back again into the mountain position
– At this point carry out this position on the other side by changing your legs.

THE TRIANGLE POSE

– Start from the mountain
– Take a deep breath and spread apart your legs, even with a small jump, until you reach a width of about one metre.

– Raise your arms laterally to the same height of the shoulders and position them parallel to the floor with the palms facing to the ground.
– Turn your right foot 90° to the right. Instead the left foot must be turned only slightly towards the inside. Both legs should remain stretched during rotation of the feet. The two heels should be aligned.
– Take a deep breath and bend towards the right, trying to keep your back upright.
– The palm of your right hand should touch the mat, but initially it is ok even if you do not touch and rest on your ankle or shin.
– Raise the other arm that must be in line with both the shoulders and the arm that touches the ground.
In order to stabilize the position contract both thighs by lifting your patellas (knee).
– If you can turn your head and look at the top palm otherwise fix a point in front of you.
– Keep the position starting from about 30 seconds up to a minute and then back slightly with your chest straight and repeat everything from the other side.

CHILD POSE

 

– Get down on your knees with your legs apart at the width of your sides.
– Join your big toes together.
– Inhale.
– Exhaling sit back on the heels.
– Inhale and raise your arms above your head.
– Exhaling bend forward.
– Inhale deeply, tries to lengthen your spine.
– Exhaling carry your arms along your body with the palms of your hands facing upwards.
– Relax your neck and shoulders.
Breathe and hold for as long as you need.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone