Yoga for beginners basic positions

YOGA FOR BEGINNERS

yoga for beginners !

When you start practicing yoga, you feel better, become more flexible and invigorates your body with these simple positions, the position of the Mountain, Warrior 2 and the Downward dog position.

 

MOUNTAIN POSE

– Stand up straight with your legs apart parallel to your sides. your feet on the same line.  
– Raise the tips of the toes and slowly bring them back to the floor.
– Contract your quads so that you can perceive your knee patellas that rise upwards slightly.
– Push the abdomen inside (but without contracting too much). In this way you will be able to perceive that the abdomen moves towards the navel and upwards while your coccyx rotates downwards .
– Rotate your shoulders upwards, backwards and downwards.
– Push the shoulder blades towards your back and then drop your shoulders while keeping your chest open.
– Let go of your arms along your bust and rotate the palms of your hands forward.
– Keep your head in line with your spine with your chin parallel to the ground. Relax your neck and shoulders .
– Keeping your mouth closed, separate your jaw and relax all the muscles of your face.
– Imagine to be hung from the head by a thin wire that extends upwards and perceive the stretching of the spine and neck upwards and bring your arms upwards as if you want to almost reach the sky, palms facing each other.

DOWNWARD DOG POSITION

– Get down on all fours. The knees are to the width of the sides, your index fingers are in line with the knees or slightly more open towards the outside, so as to favour the opening of the chest. The head is aligned with the spine.
– Take a deep breath. Exhaling, move the hip bone towards your heels. Keep your hands well rested on the floor and arms spread.
– Inhale, and exhale pushing on your palms and raising your hips upwards.

– Keep your legs bent.
– Rotate your elbows downwards to allow the arms to stretch and the spine to unwind.
– Push the abdomen inwards, relax your head between your arms and look towards your navel.
– Take a deep breath trying to stretch the vertebral column upwards,
– Exhale, straightening your legs approaching or placing your heels on the ground.
– Rotate your inner thighs towards the inside and lock the outer thighs to favour the elongation of the pelvis up and backwards.
– Keep the weight of your body well distributed on your hands, verify that your feet are to the width of your sides, keep the abdomen inwards, breathe deeply and hold for approximately 40 seconds.

WARRIOR 2

– Get into the mountain position.
– Focus on your breath, on your body.
– Inhale deeply and with a jump, spread your legs to a distance of at least one metre  

– Simultaneously open your arms by bringing them to the same height of the shoulders. The palms of your hands must be facing down.
– Now turn your right foot of 90° to the right. The balls of the feet must be directed towards the tip of your mat. The left foot must be turned slightly towards the inside, by about 45°.
– Bend the right knee until the right thigh is parallel to the floor. The shin must be perpendicular to the mat and must form a right angle with the thigh.

– Remember that the bent knee should never go beyond the ankle, but must be exactly in line with the heel.
– At this point turn your neck towards the right and stare at the hand in front of you.
– Keep the back muscles of your left leg tense.
– All the rear part of your body should be on the same line.
Hold for a minimum of 20 seconds, breathing deeply.
Straighten your right knees and start again on the other side.

Try these three simple positions and discover all the benefits of yoga.

Yoga for beginners basic positions and if you want to deepen see also

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