Yoga Stretches For Beginners

10 Yoga Stretches For Beginners

For many, yoga is a path to physical health. Strong, consistent practice can improve your strength, flexibility, coordination - and your mental well-being. While all these benefits are attractive, it can be difficult to know just how to get started. This is especially true if you are not comfortable going to the studio.

The image of yoga on social media can be shocking. Some of the most popular yoga practitioners are recommended for performing acrobatic exercises and intricate stretching (which is awesome!). But as a result, sometimes people think that yoga is only for those who are high or who are flexible - or who have a certain body shape and/or race.
Know that yoga can be practiced by anyone who has been given the right adjustment.

 And it can also be done in the comfort of your own home. The following are some of the most common positions you will find in the flow of yoga, whether you are in the classroom or at home. Get acquainted (gain, obtain) with present-day techniques that come with it.

Hold Time for each Position: 5-10 breaths

Top 10 Yoga Stretches for Beginners

1-A dog looking down

This posture - one of the most common in yoga - is the easiest way to stretch in the morning. You will open the shoulders, the hips, and the calves as well as the soles of your feet. Lower dogs also help to strengthen your shoulders and upper back. And by bending so that your heart is above your head, you will increase blood flow to the brain - a great way to monitor alertness in the morning. and your knees below your hips.

 Take a deep breath. Exhale and raise your knees to the floor, placing your butt high on the ceiling. Make a deal with your thighs. Reach your heels down and straighten your knees as much as possible without closing them. Press your hands and place your head between your arms 

Correction: If you have trouble opening your shoulders, raise your hands high on the blocks or chair.

2-Mountain Pose / Tadasana

Stand with your toes together and the heels slightly apart.
Spread your toes and place your weight evenly on both feet. Enter your context and tuck your waist down so that your tail points down to the floor. Loosen your shoulders and bend them back and forth.

Insert and reach for your arms above, while pressing down on your feet. You can also put your hands in the prayer area in front of your chest, or relax your sides - all in a variety of commonly used forms, and your pastor can point you directly or give you a choice.

Take a deep, slow, deep breath into and out of your nose.
Hold 3-5 breaths.
"Keep your arms like your ears," Peterson instructed. "Release your arms if necessary."

3. Plank

PlankPlank teaches us how to balance our hands while using the whole body to support us. It is a good way to strengthen your spirits, and you have learned to use the spirit to help us stay in a challenging situation.

How to do it: From all four feet, tuck under your toes and lift your legs up on the carpet. Slide your heels back sufficiently until you feel a single straight line of strength from your head to your feet.

Gather the lower abdomen, draw the shoulders down and away from the ears, pull your ribs and breathe up to 8-10 breaths.

4-The Tree Pose

A. Stand with arms on sides.

B. Shift the weight on the left leg and the area of ​​the right foot inside the left thigh, keeping the waist forward.

C. When you are weighed, bring your hands before you standing in the place of prayer, palms together.

D. By inhaling the air, extend your arms to the shoulders, palms apart, and face to face.

Hold for 30 seconds. Change sides; repeat.

Make it easy: Bring your right foot inside your left ankle, keeping your toes down in balance. As you get stronger and better, move your foot inside your left calf.

5- Chairman Pose

Sadly, Chairman Pose does not include the chair or the actual sitting of any kind. Happily, the posture is a good exercise for your legs and posture, and gently increases heart rate and blood circulation.

If you feel any pressure or pain in your knees in this position, lower the bend. You do not have to sit all the way down to feel the benefits, so keep movement safe in your body.

Start at the Mountain Pose and raise your hands straight up. Keep in mind that the feeling of "my head is raised to the ceiling" as you kneel.

With her hips back and forth, she bent her knees as if she were sitting in a reclining chair. If you can, try to find your thighs flat on the floor.

All the while, keep your arms straight up and stay in place for 30 to 60 seconds. If you can only do it for 10 seconds and your knees are just bent, that's fine, too.

6- Bridge Pose

Bridge Pose enhances spinal flexibility and helps to strengthen the core. This posture brings blood to the heart and even though it may sound hard at first, it just takes a little practice to feel the effects of this stimulating program.

Lie on your back. When your knees are bent and your feet are wide apart at the floor, lift your hips. You will feel your quads, muscles, and glutes meet as you draw your hips toward the ceiling. Hold for 30 to 60 seconds, then lower your hips slightly and gently down.

7-Child Pose

This recovery post is an opener and can be used to rest between very difficult positions. Come back to it anytime - but don't work. You want to feel like you are reaching the different edges of the room to get the biggest benefits.

How to Do It: Start at the tabletop. Touch your big toes together. Then sit on your heels and place your muscle on your thighs. Place your arms straight in front of you with your palms facing down.

Correction: If it hurts to sit on your heels, wrap a blanket or towel around the back of your thighs and calves.

8-Cat / Cow  Pose

Cats / Cattle can be a great way to warm up the spine. This is great for preparing the most difficult backbends and removing stress. If you feel crazy, add animal sounds.

How to do it: Start at a tabletop with your hands under your shoulders and your knees below your hips. Your spine and head will start to be neutral. Take a deep breath. Exhale and put the cat in: Rotate your spine to the ceiling and gently lift your head off the floor. Pull in and put the cow in: Lift the chest, head, and buttocks to the ceiling and be careful not to go over the neck. Instead of holding 5 to 10 breaths in each position, divide between the two areas 5 to 10 times at your own pace.

Correction: If you feel pain in the wrist, you can make these positions from your arms. With achy knees, a folded pillow can add some pillow. And if your neck hurts, keep your neck neutral during all the movement.

9- Triangle

Triangle is a great way to stand up and stretch the sides of the waist, open the lungs, strengthen the legs and touch the whole body.

How to do it: Start with your feet separated by the length of one leg. Open and stretch your arms to the sides at shoulder height. Switch your right foot out to 90 degrees and your left toes to about 45 degrees.

Stretch your quadriceps and abdomen as you reach the side above your right leg. Put your right hand down on your ankle, bag, or knee (or block if you have one) and raise your left arm high to the ceiling.

Turn your eyes upwards and hold 5-8 breaths. Lift the stand and repeat on the other side. Tip: I like to imagine getting stuck between two tiny walls in a triangle.

10-Pelvic Tilts

A few pelvic tilts will show any trace of low back pain and stiffness. Do it slowly and continue until the movement is felt in the liquid. After 10 to 20 reps, make sure you feel comfortable in your back.

Remember that the pelvic floor muscles are hidden. You simply move your hips to your face, without raising your limb. Start with your lower back slightly bent, and as you move you should feel your lower back press down.