The 3 Most Important Yoga Poses for Beginners

The popularity of yoga bypasses many fashionable fitness areas. Yoga is good because you can do it at home or in nature. All that is needed for this is comfortable non-constraining clothing and a training mat. And even if you do not have much physical training, do not worry. We offer several key asanas that any beginner can easily master.

Bidalasana – Cat pose

Bidalasana - cat pose
Bidalasana – cat pose 1
Bidalasana - cat pose
Bidalasana – cat pose 2

Step 1. Stand on all fours, palms are under the shoulder joints, knees – under the hips. The back is parallel to the floor.

Step 2. Gradually arch your back as high as the cat does. At the same time take a slow deep breath.

Step 3. Lower your head and make sure that your shoulders and neck are completely relaxed. Hold this position for 3-4 seconds.

Step 4. Also smoothly and slowly return to the starting position, and then bend as much as possible in the back. At the same time, a deep, slow exhalation is performed.

Step 5. Lift your head, but in no case do not tilt back. You should feel the maximum stretching of the muscles of the whole body. But without overvoltage. Again, stay in this position for 3-4 seconds and return to the original.

Virabhadrasana – warrior pose

Virabhadrasana - warrior pose
Virabhadrasana – warrior pose

Step 1. Feet shoulder-width apart, arms extended along the body. The back and knees are straight.

Step 2. Take a deep breath and put your feet on a width of 120-130 cm. You can also accept this position by jumping.

Step 3. Raise your arms through the sides so that they form a straight line at shoulder level. The backs of the palms are turned down.

Step 4. Turn your right foot 90 °, turn your left foot slightly to the right. Extend your left leg to feel a slight strain under the knee.

Step 5. Bend the right leg at the knee so that the thigh is parallel to the floor and the shin is perpendicular.

Step 6. Straight arms pull in different directions. Turn your head to the right and focus your eyes on the right palm.

Step 7. Continue to keep your left leg stretched out and strain your muscles. Stay in this position for 20-30 seconds. Keep your balance, breathe deeply and calmly.

Step 8. Smoothly return to the position described in Step 2. Observing the same algorithm, perform the asana in the other direction.

Ananda Balasana – baby posture

Ananda Balasana - baby posture
Ananda Balasana – baby posture

Step 1. Kneel down, feet and knees flattened, big toes in contact with each other. Lower the pelvis on the heels and take a breath.

Step 2. On the exhale, place the torso on your knees and your forehead on the floor.

Step 3. Hands can be arranged in two ways, as you are more comfortable. In the first case, straight arms are stretched forward behind the head, palms are lying on the floor. In the second case, the straight arms are extended along the thighs, the hands lie near the heels, palms up.

Step 4. In this position, tighten the tailbone to the heels, press the entire surface of the chest to the thighs. The neck and arms are completely relaxed and lie on the floor.

Step 5. Stay in this position, take 5-6 slow deep breaths and exhales.

Step 6. Take another breath, move your palms to your hips and, resting on them, slowly raise your head, exhaling.

Regular yoga classes improve stretching and plastic, allow you to develop key muscle groups, stimulate blood circulation well and keep all body systems in good shape. And it is also the best way to relieve physical and nervous tension at the end of a difficult day. This will solve the problem with restless sleep or insomnia.

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