Yoga is not a race, so people are not necessary to practice difficult yoga postures for effectiveness. We should start from the basic yoga exercises to get familiar with it first. And below are 4 basic yoga movements for beginners you can refer.
- Standing Mountain Pose for relaxation
This position is one of the simplest and purest yoga postures.
– Stand up straight on the floor so that your back and head straight, cool look forward, hands relaxed along the body. Breathe gently.
Try to do this action in front of the mirror at home, when looking in the mirror, you will see where in your body is not balance and need to complete.
- Tree Pose for balance
This yoga exercise helps strengthen the legs and helps the mood was quiet and peaceful. In addition, the elasticity of the spine bones is also enhanced with the ability to focus attention.
– Stand with the legs on the mat, back straight.
– Two hands clasped over the chest, then slowly raise the head, feeling the body and the spine is stretched. At the same time, bend the right leg so that the sole touches on the left leg’s thigh.
– Hold the balance for 8 to10 seconds, then return to the starting position.
- Downward-Facing Dog for flexibility
This exercise helps promote blood circulation to the brain, head, neck, fingers and heel. Besides, it also helps the body, arms and joints healthy, reducing the amount of fat in the legs and arms. In addition, the basic yoga exercise also helps increase the resilience, memory and creativity of the participant.
– Lie face down on the floor, loosen the legs, two elbow bend and palms face down.
– Bend your knees and raise your hips until legs straight and arms stretch forward.
– Lower the shoulders and the chest down, two feet touch the floor, trying to push the body backward, keep two hands and two legs straight. Hold this position for 5 to 6 seconds, breathe evenly.
- Legs Up The Wall for restoration (Viparita Karani)
This is a great ending move for beginners, it helps soothe lower back and relax the whole body. You can use a soft pillow under your back to feel more comfortable.
– Lie down on the floor so that your body is perpendicular to the wall.
– Raise the legs straight on the walls and arms outstretch to two sides comfortably. Close the eyes and breathe deeply.