Yoga for beginners!7 simple asanas

Simple and affordable yoga exercises for beginners! How to get a flexible and healthy body in a few steps.

Youngthe body is the dream of almost every person. Over this puzzle, the best minds of the planet are fighting and the best technologies are being used. But while this recipe is not created, let us turn to the already acquired knowledge about health and youth, which yoga gave us.

What you need to know about yoga?

Transfer to Tibet. Tibet is a place enveloped in a veil of secrets and many legends. Only at the end of the XIX century people were able to gain access to the secret knowledge of the peace-loving and very strange long-livers of this country.

Not all Tibetan yogis agreed to disclose the techniques of rejuvenation of ancient generations. But some knowledge was successfully obtained and successfully applied to our far from hermitic life.

Yoga is a science that allows a person, by performing certain exercises and breathing techniques, to improve their physical and mental abilities.

Yoga at home

Yoga combined with the right way of life and thoughts, will give a strong impetus to the rejuvenation of the body. Improve the joints, increase the elasticity of ligaments and muscles, strengthen the spine and relieve many diseases.
You do not need to go to a specific center to get started. It is enough to choose the necessary set of exercises, to get a rug for yoga and to allocate at least an hour of free time.

Yoga for pregnant women

If you are in anticipation of a small miracle, then not all exercises may suit you. Here it is better to choose special exercises for pregnant women or consult a professional to select personal Asan.

Be careful and listen to your body. If something causes you discomfort, do not make it to the limit. Leave the exercises and go back to him tomorrow. Your muscles will be more elastic from day to day, and with each new time the exercises will be given all the easier.

7 Asan Yoga for Beginners

It's always difficult to start any business. But if you rely on selected advice you can achieve results even for a short period.

Do not start earlier than 2 hours after eating, in a good mood and with a soft, non-sliding mat.

Asana 1 - Utthita Trikonasana or Pose of an elongated triangle.

This is one of the most basic Asan yoga, which favorably affects every cell of the body and may not seem quite simple. But the pair of practices and everything will go easier:

• Start by determining the comfortable distance between the stops
• Turn the left foot forward, make sure that the heel is firmly pressed to the floor
• Hand pull forward and stretch up
• Breathe deeply and hold in this position for 30 seconds

Asana 2 - Adho Mukha Shvanasana or Pose of the Dog .

This Asana prepare the body for other more complex exercises in which a back deflection is required.

Asana is symmetrical and then carefully follow the correct load distribution. The muscles of the press are tense, feel how your back muscles are stretched.

• Feet on the width of the shoulders
• Try to distribute the load at the back deflection not only on the shoulders, but also on the legs
• For this foot, press the heels firmly to the floor with the heels, and pull the arms forward
• Do not move the shoulders close to the head
• Breathe properly and lock in suchpose for 30 seconds

Asana 3 - Virabhadranasana II or pose of the Warrior .

This asana is also for beginners. Increases the endurance of the body, strength of muscles and flexibility.

• Stand in the previous dog position and raise your knee to the nose with one foot forward. Put the foot between the hands of
• Press the heel of the front foot to the floor and the back slightly swivel towards the side of the
• Pull your arms out to the sides and stretch them in this position
• Hold the elongated leg bent at the right angle

Asana 4 - Vrikshasana or poseOf the tree.

To begin with, this asana is best performed near the wall. Not everyone can keep his balance from the first time. Strongly press a foot on the thigh and then keep the balance will be easier.

• Stand flat and the second leg bend in the knee and turn the foot to the inside of the thigh of the second leg
• Hands pull upward, straining them
• Breathe evenly and hold for 1 minute

Asana 5 - Marjarianasana or Cat Pose .

• Get on all fours, legs at the width of the thighs
• Hands in line with the shoulders
• Deflect the back and head up
• Bend your back and head look down
• At each inspiration, bend, exhale, bend

Asana 6 - Uttanasana or Strong forward slope .

This asana is useful at any time of the day or night, if you have a grip on your back. Having mastered it you can apply at the first symptoms of pain and the back will get relief in a few minutes without ointments and massage.

• Take a deep breath and raise your hands up
• Pull the spine up
• With an exhalation lean forward and clasp your hands behind the leg shins
• Breathe and stretch the back muscles

Asana 7 - Balasana or Child pose.

This pose is necessary to complete a set of exercises. It will relax all muscles. So the exercises will benefit.

• Stand on your knees and lower your butt to the heel of the
• Knees open wider and head down to the floor
• Pull forward with all the body relaxing
• Breathe deeply and stay in this position for 5 minutes

Kundalini Yoga for Beginners

This is the direction of yogadiffers from the classic features of the technique:

• The eyes must be closed
• The total concentration of consciousness
• Legs crossed in lotus position
• Pronunciation of mantras
• Mandatory direct spine
• Variouse

breathing techniques At the same time, the focus is on the movement of kundalini in Qi vital energy through the chakras.
Chakras are energy concentration points located on our body in a certain sequence.

The purpose of yoga practice kundalini

The essence is the focus on self-knowledge, awakening the hidden potentialities of the body, in purification from the inner psychological duality.

Exercises kundalini yoga

Halasana allows you to maintain flexibility and change the flow of energy if it stagnated.

• Lie on the floor, hands along the body and with palms on the floor, lift your legs behind your head
• Breathe in this position, imagining how with each exhalation you are cleared of the negative
• Holding time of at least a minute

Surya namaskar - opens the heart chakra andhelps to get rid of grievances.

• On inspiration, raise your hands up
• Head and arms are pulled back. The body sags
• Every movement is trying to do smoothly
• On inspiration, again tilt forward

Pashchimotanasana - a pose that strengthens the energy of fire in the abdomen and burns excess fat in this area.

• We sit on the floor and stretch our legs forward
• The body bends forward and hands wrap around the feet
• The head is kneeled and freezes
• Breathe deeply and calmly

Yoga tips and reviews

• Always listen to your body and do nothing at the limit
• Try to proceedto training in a cheerful mood. Then the effect will be higher
• Carefully study the pose before applying it. Pay attention to the correct load distribution
• It is advisable to choose loose clothes and drink clean water during classes

Following the selected advice, yoga for beginners will become simple and accessible even for an uninitiated. Successes to you and flexibility!

Olga, 29 years old.
I have been practicing yoga for 8 months and started with these exercises for beginners. Changed the feeling of his own body, appeared flexibility and ease of gait. Even others noticed changes in appearance and posture. I do not intend to stop on my laurels. There are many new levels ahead.

Video: Flexible body in 30 minutes - Yoga for beginners