Yoga: 5 Great Exercises For Beginners

Before work, during the lunch break, after work, or even on vacation. Yoga has been at the top of trend sports lists for several years. Many enthusiasts even go to so-called yoga retreats, a journey dedicated to yoga. Several different units a day, and healthy eating and meditation are part of it. What Makes Yoga So Popular? And what exercises do you recommend? We explore these questions in this article.

Yoga – Remedy For The Whole Body

Yoga is more than sitting cross-legged on the floor. Sure, there is a spiritual component, but health is much more important. Yoga can help with back pain, tension, and circulatory and joint problems. It addresses the specific diseases of civilization. You don’t have to be particularly tall, short, slim, or a jock: anyone can do yoga. The only requirement for yoga is to engage with your body fully. If you go to the mat after a stressful day, you will come down after a few minutes and be able to relax consciously.

What Do I Do In Yoga?

You generally move your body into different postures and hold them for some time. This relaxes you but also strengthens your muscles at the same time. There are sitting, lying, and standing exercises. When and where you do that is up to you. Initially, it is best to train with a professional yoga teacher so that you do not run the risk of injury. You should completely get the performance-oriented approach out of your head when it comes to yoga. It is much more important to trust your own body’s feelings.

What Equipment Do I Need?

Comfortable and breathable clothing. When it comes to pants, it’s not so much whether they’re tight or wide but rather what you feel comfortable in. While it’s not the most high-impact sport, you should wear a sports bra. 

Exercise 1: The Tree

The workout starts with the “tree.” It sounds like a solid exercise – and it is. Execution is all about body control and balance. A high level of concentration is required.

  1. Place your feet shoulder-width apart on the floor and then shift your weight to your right leg
  2. lift the left leg off the floor and bring the heel to the left side of the right thigh
  3. stretch your arms up, touching both palms
  4. Hold for some time, say 30 seconds, and then switch sides

The exercise strengthens both your sense of balance and your stability. It also promotes concentration.

Exercise 2: The Warrior

Let’s continue with the warrior. It sounds dangerous, but it isn’t.

  1. stretch both arms out to the sides so that the palms are facing the floor
  2. place your legs on the ground and turn your left foot outwards
  3. bend your left leg and press your right foot onto the floor
  4. keep your left knee bent at heel height and straighten your back
  5. Hold for a certain amount of time, for example, 15 seconds, then switch sides

The “Warrior” is great for training body balance and stability. In addition, all the muscles in the body are strengthened by the tension during the exercise.

Exercise 3: The Triangle

The exercise stretches the entire body. The pelvis and lumbar vertebrae, in particular, are mobilized.

  1. First, place your feet about a meter apart on the floor.
  2. Then rotate your right foot outward and your left foot slightly inward.
  3. Stretch your arms to the side parallel to the floor and rotate to the right, then bend the upper body and support the right arm below the knee. Caution: the pelvis must not be rotated
  4. The left arm is stretched so that the arms and shoulders form a perpendicular line to the floor.
  5. The head or gaze is directed either forwards or upwards.

Exercise 4: The Downward-Facing Dog

When you hear the names of the exercises, some people may have to smile at first, but you will notice how the exercise got its name at the latest when you do it.

  1. First, you go into the quadruped stand on the floor.
  2. The toes are planted on the floor, and the hands are pressed firmly into the ground
  3. The buttocks are now pushed towards the sky, with the toes and hands not detaching from the ground.
  4. The back and spine remain in extension. The head hangs straight between the outstretched arms.
  5. In the beginning, it doesn’t matter how tight your knees are or how close your heels are to the ground – over time, you’ll notice progress, and flexibility will increase.

Exercise 5: The Cobra

A yoga workout should include an exercise to strengthen the lower back muscles.

  1. Lie on your stomach, heels close together, insteps on the floor. Hands stretched out parallel to your body.
  2. Lay your forehead on the floor.
  3. Place your hands close to your torso at the level of your navel.
  4. Bend your arms and lift your upper body and push further up with your arms.
  5. The head is tilted back slightly, and the gaze is directed upwards.

The position can be held and repeated indefinitely. The back, as well as the buttocks and arm muscles, are strengthened.

Also Read: Yoga For The Face: The Perfect Position To Tone The Oval


Similar Articles