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8 Positions that Yogi's Early Practitioners Must Know - Most people think that they are absolutely not the type of people the right to practice yoga for many reasons, such as no-bodied bending or not patient enough. This is presumably because not many people know how yoga is right for beginners.
Actually, yoga can do for all ages with a body like any character. In addition to building strength and flexibility, this sport is also appropriate to help relieve stress.
Yoga for beginners, here are some basic ways yoga postures to do for starters;
1. Attitude mountain
Stand with your toes touching each other, but separate heel. Both left hand on the right side of the body. Pull your shoulders down while keeping not to Relieve back and collarbone. Head upright with your back straight. Hold this position for at least half a minute to one minute. If applied regularly, this position is beneficial to improve posture.
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2. Resembling a dog looking down
After taking a position resembling a dog with both hands and knees on the floor, lift buttocks and knees away from the floor, but the second surface of the hands and feet remain flat on the floor. Inhale and open your legs straight leg position. Keep your back and both arms also stay straight with the head remains in the hands. Hold for 1-3 minutes. This position is useful to train the back, upper body, chest, arms, and legs.
3. Plank
From the position of the dog, lower your upper body until the body is in a position resembling a push-up. Your palms are right under your shoulders with elbows straight. Face down. This position will help form the arms, wrists, and core muscles become stronger. Hold this posture maximum of up to one minute.
4. Knights one
From the position of the mountain, you can stretch your legs away from foot to right to left. Position the body and legs askew to the right, then lift both hands up with arms at right and left ear in a straight state. Palms clasped each other. Bend your right leg until knee is slightly in front of the ankle. Slowly push chest to his back arched back, but keep the head remains upright. Hold for 30-60 seconds. Replace with a side of the body. This position is useful to improve balance and lower body muscles.
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5. Two knights
By taking the position of the feet and body are the same as the Knights one, look to the right / left according to the direction of the body position and stretch both hands. Eye leads to a finger. Hold for at least 30 seconds and up to 60 seconds.
6. Tree
From the position of the mountain, you can also raise the right leg by putting your right foot on the inside of the left thigh. Attach both hands and place it on the front of the chest. Hold this position for about 30-60 seconds. After that, do the same movement with the other one.
7. Lie
Lie supine position. Breathe slowly and focus the mind. Raise your right leg up and hold it in the air, then replace it with the left foot. Then lift both feet together, hold in the air as long as possible while still maintaining normal breathing.
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9. The position of the child (Child pose)
Sit on the floor with the toes meet in the back and thighs parallel. Both knees apart. Butt is on both heels. Bend your upper body forward until the abdomen meets the thigh and forehead meet with mat / floor. Place both hands on the right and left of the body to the back, next to the pelvis, with an open palm. Hold this position for 30 seconds to 3 minutes to stretch the neck muscles, pelvis and lower back.
In practice the ways yoga above, do not push yourself, especially if you feel pain when performing certain poses. A beginner is advised to train with instructors. Do not forget to consult and inform the coaches if you are having problems in certain parts of the body, such as joints.
There are many types of yoga that can be tried in accordance with the needs. If you want to shape your body and maintain fitness, you can choose a power yoga, Bikram yoga and Ashtanga yoga. On the other hand, certain medical conditions can be treated with Iyengar yoga, Kripalu yoga, or Viniyoga. But be sure to consult your doctor if you have health problems.
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