Yoga has been known for centuries, and many studies have shown that regular practice can significantly improve physical, mental, and spiritual health while providing flexibility, fitness, balance, and muscular strength. and mobility.
At TheWebFry, we care about your well-being, that’s why we will offer you simple but very effective postures, which will work incredibly well for everyone, beginners or experts.
1. The dog looking down.
This posture stretches and strengthens the whole body, and is found in the main types of yoga.
Let your body rest on all four ends. Place your wrists under your shoulders, and your knees under your hips. Tuck your toes back on your hands and straight up your buttocks so that your bust bites down. If needed, bend your knees slightly, then hold this position for about five breaths.
2. The board
Although this is one of the best exercises to strengthen your abdominals, it also works the rest of the body. The trick is to properly control your breathing.
There are many types of exercises based on the position of the board , it’s up to you to choose the one that suits you best. Your shoulders should be directly over your elbows, and you should keep your back straight, horizontal. If you can, raise your legs one after the other, otherwise, stay on your knees. Be that as it may, it is essential to always form a straight line from the top of the head to the hips, or to the ends of the feet.
3. Inverted board
Start by placing your hands behind you, and look at your feet. Lift your hips off the floor, stretch one leg, then the other, y
our fingers resting on the floor.
4. Extended lateral angle
This posture is designed to work the sides of your waist, strengthen your legs, stretch your hips, your hamstrings, your calves, your shoulders, your torso and your spine. It also opens the lungs, improves digestion, and helps relieve stress.
Start by spreading your legs and extending your arms. Turn your right foot 90º outwards. Then slide your left foot back, bending the right knee, and bring your hands forward. Bend down gently and place your right hand on your right ankle, shin, knee or on the floor (depending on your flexibility), while extending your other hand to the sky, forming a straight line. Then repeat the exercise on the other side.
5. Position of the tree
If you are new to the world of yoga, practicing this posture is a good way to start. It will improve your balance and teach you how to breathe properly. It will also allow you to strengthen and tone the muscles of your legs, ankles and the inside of your thighs.
Start by joining your feet together. Then, slowly raise the left knee, touch it, put your left foot on your thigh or calf (taking care to avoid the knee area) and then raise your hands up, palms together. Hold this position for 8 to 10 breaths, then change legs.
6. Warrior Position 1
This posture is also one of the main poses found in many types of yoga. It is essential to improve the strength of your abs and the lower part of your body. It is also ideal for stretching your hips and thighs.
Take a step back with your right foot, and place your left foot flat on the carpet. Bring your shoulders back and bomb his chest. Then lift your arms keeping the palms of your hands together. Hold this position for 8 to 10 breaths, then change sides.
7. Warrior Position 2
Here is another very important position because it will stretch your hips and the inner part of your thighs. In addition, it will improve your balance, can ease your digestion, and relieve your back pain.
Stand, legs apart. Turn your left foot 90º and the right foot 45º. Fold your knee forward and extend your arms sideways. Look over your right hand, hold this position for 8 or 10 breaths, then repeat the exercise on the other side.
8. Sitting position, leaning forward
This posture is very useful for stretching the lower and upper part of your back, as well as your hamstrings, because it opens the whole body, and will teach you to breathe well, even in an uncomfortable position. It will also relieve your headaches and reduce your tiredness.
Start by sitting with your legs together, and then lean your body forward, so as to support your chest on your legs. Once you have reached your maximum stretch, breathe 8 to 10 times. Make sure to keep your back straight!
9. Bridge position
This is another important position for beginners because it works by stretching the front of the body while strengthening the back. It also improves blood circulation and digestion, relieves stress, opens the lungs, and allows proper functioning of the thyroid gland.
Lie on your back, keeping your feet close to your hips. Then lift the pelvis and keep the position 8 to 10 breaths.
10. Position of the fetus
It is the best resting place to relieve stress or tension, and it is also very good for digestion.
Begin by kneeling on a carpet, then lowering your head to the ground, placing your hands forward, sideways or backward, and relax!
11. Position of the cobra
Start by doing the posture of the dog (first in the list), then follow with the position of the board. Then bend your elbows and slowly lower your pelvis to the ground. Move your shoulders back and gently arch your back. Hold this position for 8 to 10 breaths.
12. Position of the bow
This posture will stretch the entire front of your body, strengthen your back and improve posture and flexibility of your spine.
Lie on your stomach, bend your knees, lift your thighs, dig your back and grab your ankles with your hands. Hold this position for 8 to 10 breaths.
13. Position of the boat
This position will help you relieve stress, improve your digestion, stimulate your kidneys, thyroid and intestines, and strengthen your thighs and lower back.
Begin by sitting on your buttocks, bending your knees, leaning back and lifting your feet until your shins are parallel to the floor. If you feel comfortable in this position, relax your shoulders, extend your arms forward, grab your knees and lift your legs so that your body forms a V. Hold this position for 8 to 10 breaths.
14. Position of the fish
This position will strengthen your hamstrings and lower back, and it will also open your hips and ribcage.
Start by lying on your back, keeping your feet on the floor and your legs straight. Lift the upper part of your body by sliding your hands under your buttocks. Keep your forearms and elbows on your body, and lift your upper back
15. Position of the wind blast
This posture will help you release toxic gases from your body.
Lie on your back and bring your knees to your chest. Press on the lower part of your abdomen holding your knees with your hands. Then raise your head, neck and chest, bringing them closer to your knees. Hold this position 8 to 10 breaths, then return to the starting position.
So, what do you think of these yoga positions? Do you know of any other simple ones that we could have added to this list? Leave a message in the comments, and do not hesitate to share this article with your entourage!
Illustrations: Natalia Tylosova (sympa-sympa)