7 Movement Yoga for Beginners

7 Movement Yoga for Beginners Can Be Tested Live at Home

Yoga exercise has a myriad of benefits. Ranging from maintaining muscle strength, body flexibility, and balance of the body. Besides it can also reduce stress and make us feel more relaxed. Reporting from everydayhealth.com , a number of studies have found that yoga can reduce the symptoms of anxiety and chronic diseases better than other traditional therapies. Well, for you are interested in trying yoga, let's try eight basic movements.

Eight yoga pose is very suitable for beginners. You can immediately try it at home. This movement is also suitable for you who rarely exercise. If you've mastered this movement properly, you can move into a stage of yoga exercise more difficult.

Here are some yoga for beginners to do at home:

• Mountain

This movement can improve posture and balance, although deceptively simple. Start by standing upright. Tip of my toes sticking, while the heel is rather tenuous and hands at his side. Busungkan chest up to the ideal posture, with the head remains upright while back and pelvis remain relaxed. Hold for 30 seconds to 1 minute.

• Tree Pose

The movement is helpful to improve balance and flexibility. Stand up straight, then arrange a meeting both hands as if in prayer. Then lift one leg, then place your feet on the inner thigh. If you can not do all at once, auxiliary use your hands to lift the ankle. Keep the hips remain balanced. Hold for 30 seconds. Make alternate between left and right legs.

• Warrior

This position is able to train the muscles of the lower body, while building stamina and balance. There are two types of positions warrior. For the first position, from the upright position, and then expand legs. Rotate shoulders facing one side, left or right. Adjust the direction of your feet at him and bend your knees at the foot of the front facing one side is 90 degrees. Meanwhile, the foot is on the back tilted at a 45-degree position. Raise your hands up with palms together. Keep your chest stays upright. Hold for 30 seconds to 1 minute and changed sides.

In the next warrior position, the position of the foot is equal to the previous warrior style. Only, hands outstretched straight to the left side and kana shoulders with palms facing down. Hold until then switched sides.

• Butterfly

When the motion butterfly , it will feel a stretch in the lower back, inner thighs, and hips. Start by sitting straight leg position toward the front, then fold the legs. Arrange a meeting right foot and left and press toward the inner thigh. The hand holding the feet, then relax your thighs so the knee is getting closer to the floor. Hold for 1-2 minutes

• Downward Facing Dog

Yoga poses for beginners will make the body forms a triangle, with the benefits of stretching in the upper body, arms, chest, legs, and back muscles. Can start with a position as push-ups , but pull your hips upward. Strengthen the position by pressing the palms and soles of the feet to the floor to stabilize the position. Inhale, then straighten your leg. Relax your head, place it between both arms and looked down with a view toward the feet. Hold for 1-3 minutes.

• Child's Pose

This position is usually done as a relaxation and stretching the back. As the name suggests, the movement is considered as the position of children. From the position of Downward Facing Dog , then only need to bend the knee to stick to the floor. Likewise the chest, let it close as possible to the floor. Chest and abdomen will blend with your quads. Extend your arms straight toward the front, while his head bowed down. Do while you catch your breath.

• Reclining Spinal Twist

Lie on your back, then spread arms to the side. Then pull the left leg and waist to the right, bend. Place your left foot is parallel to the right knee. Face leading to the right hand, but let your chest facing forward. Hold up to 10 breaths, then change sides.

To stay safe while doing yoga, avoid force yourself to feel sick. Adjust motion capabilities. If necessary consult first with a doctor or trainer yoga on yoga for beginners right.

by : ita

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