It's time to roll out your yoga mat and discover the combination of physical and mental exercises that has captivated yoga practitioners all over the world for thousands of years. The great thing about yoga is that you don't have to be a yogi or yogini to benefit from it. Yoga has the ability to calm the mind and strengthen the body, whether you are young or old, overweight or fit. Don't be put off by yoga terminology, fancy yoga studios, or difficult poses. Everyone can benefit from yoga.
Poses are the foundation of yoga. These are excellent to learn as you develop a regular yoga practice.
These ten poses constitute a full yoga workout. Slowly progress through each pose, remembering to breathe as you go. Pause after any challenging pose, especially if you are out of breath, and resume when your breathing returns to normal. Each pose should be held for a few slow breaths before moving on to the next.
Child Pose Yoga
This soothing pose is an excellent default pause position. Child's pose can be used to rest and refocus before moving on to the next pose. It stretches and relaxes your lower back, hips, thighs, knees, and ankles while gently stretching your lower back, hips, thighs, knees, and ankles.
If you have knee or ankle problems, you should avoid it. You should also avoid it if you have high blood pressure or are pregnant.
Modify: You can support your head with a cushion or a block. If your ankles are bothering you, put a rolled towel under them.
Be mindful: As you breathe, concentrate on relaxing the muscles of the spine and lower back.
Downward-Facing Dog Pose Yoga
Downward-facing dog exercises your arms, shoulders, and back while stretching your hamstrings, calves, and foot arches. It can also help with back pain relief.
Do it: To alleviate back pain.
If you have carpal tunnel syndrome or other wrist problems, have high blood pressure, or are in the final stages of pregnancy, avoid this pose.
You can modify the pose by placing your elbows on the ground, which takes the weight off your wrists. You can also place blocks under your hands to make them more comfortable.
Concentrate on evenly distributing your weight through your palms and lifting your hips up and back, away from your shoulders.
Plank Position Pose Yoga
Plank is a common exercise that helps build strength in the core, shoulders, arms, and legs.
If you have carpal tunnel syndrome, you should avoid plank pose. It can be taxing on the wrists. If you have low back pain, you can also skip it or modify it.
You can change it by putting your knees on the floor.
Consider the back of your neck and spine lengthening as you perform a plank.
Four-Limbed Staff Pose Yoga
This push-up variation comes after plank pose in the sun salutation, a common yoga sequence. It is a good pose to learn if you want to progress to more advanced poses like arm balances or inversions.
Do it: This pose, like plank, strengthens the arms and wrists while toning the abdomen.
If you have carpal tunnel syndrome, lower back pain, a shoulder injury, or are pregnant, you should avoid it.
For beginners, it's a good idea to modify the pose by keeping your knees on the floor.
As you hold this pose, keep your palms evenly pressed into the floor and your shoulders lifted away from the floor.
Cobra Pose Yoga
This back-bending pose stretches the chest, shoulders, and abdomen while strengthening the back muscles and increasing spinal flexibility.
Do it: This post is excellent for back strengthening.
If you have arthritis in your spine or neck, a low-back injury, or carpal tunnel syndrome, you should avoid it.
Modify by lifting your arms up a few inches instead of straightening them.
Keep your navel drawn up and away from the floor as you hold this pose.
Tree Pose Yoga
It can strengthen your core, ankles, calves, thighs, and spine in addition to improving your balance.
Do it: Excellent for improving your balance and posture.
If you have low blood pressure or any medical conditions that affect your balance, you should avoid this pose.
Put one of your hands on a wall for support.
Remember to breathe in and out as you hold this pose.
Triangle Pose Yoga
Triangle, which is found in many yoga sequences, strengthens the legs while also stretching the hips, spine, chest, shoulders, groynes, hamstrings, and calves. It can also help to improve hip and neck mobility.
Do it: This pose is excellent for increasing strength and endurance.
If you have a headache or low blood pressure, skip this pose.
If you have high blood pressure, modify the final pose by turning your head downward. If you have neck pain, don't turn your head upward; instead, look straight ahead and keep both sides of your neck long.
Continue to lift your raised arm toward the ceiling. It keeps the pose buoyant.
Seated Half-Spinal Twist Pose
This twisting pose can improve back flexibility while also stretching the shoulders, hips, and chest. It can also help relieve tension in your lower back.
Do it: To loosen muscles in the shoulders, upper and lower back.
If you have a back injury, you should avoid it.
If bending your right knee is too painful, keep it straight out in front of you.
Lift your torso with each inhale and twist with each exhalation.
Bridge Pose
This is a backbend that stretches the chest, back, and neck muscles. It also increases the strength of the back and hamstring muscles.
Do it: If you spend the majority of your day sitting, this pose will help you open your upper chest.
If you have a neck injury, avoid this pose.
Modify: To help keep your legs and feet in proper alignment, place a block between your thighs. If your lower back is bothering you, you can also place a block under your pelvis.
Keep your chest lifted and your sternum toward your chin while holding this pose.
Corpse Pose
Yoga classes, like life, usually end with this pose. It provides a moment of relaxation, but some people find it difficult to hold this pose. However, the more you practise this pose, the easier it is to relax into a meditative state.
Always do it!
If you don't want to be disturbed, skip it.
Modify: If it feels more comfortable, place a blanket under your head. If your lower back is sensitive or bothering you, you can roll up a blanket and place it under your knees.
Be mindful: Feel your body's weight sinking into your mat one part at a time.
Credit: https://www.nytimes.com/guides/well/beginner-yoga
Disclaimer: This material, including advice, provides general information only for educational purposes. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more details. fittofitter.com does not claim responsibility for this information.
