You do not need to be professional to practice Yoga at home and improve body and mind
You know that I have been practicing yoga for some time and the well being that practice gives me is immense. But a lot of people tell me that they get discouraged because some people put such difficult positions on social networks … Forget these people, they often just want to appear … Focus on you and on the level you are. No problem if you’re just getting started. These 15 positions of Yoga are easy to do at home and promise to strengthen muscles, improve balance and relax the mind. I’d really like you to try. Besides doing well to the body does well to the mind. Practice and tell me what you think!
- Fold forward
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Although basic, this pose is very important to establish a strong foundation. The position also helps to work the body balance and improve concentration.
How to do it: With your legs open and your knees slightly flexed, lower your entire torso toward the floor. Be sure to keep the spine straight and aligned with the hip. Bend your elbows 90 degrees and wrap your heels around your hands. Take a deep breath while holding in that position for 15 seconds.
- Cat / Cow
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This small sequence of exercises is the perfect way to warm your spine and chest before you start practicing more complex Yoga positions.
How to do it: Stay on all fours with your knees toward your hips, hands and shoulders apart, well below your shoulders. Make an inhalation, lifting your chest and looking at the ceiling. Release all your weight to the belly and arch the spine well. Then exhale and push your hands and knees toward the floor, curving your back, redirecting your eyes to the navel. Repeat the sequence a few times.
- Balancing table
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A little more complicated, this exercise is perfect for anyone who needs stability and coordination work. The secret? Concentrate all the force on the core of the body, ie the abdomen.
How to do it: from four, raise your right arm forward and stretch your left leg back. Keep your hips and shoulders level. To get this done, try to imagine a straight line between your raised hand and your foot. Concentrate the force on the abdomen and exhale a few times. Then reverse the position.
- Board
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This posture is essential for building strength and stability in the core of the body.
How to do it: As if doing arm push-ups, spread your fingers and keep your hands toward your shoulders. Push your heels back, and stretch your legs. Pay attention to keep your shoulder blades and shoulders well away from the ears. However, other than push-ups, your arms should be stretched out toward the floor.
- Cobra
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Ideal for those who need to gain strength and flexibility in the upper back. Keep your breathing rhythmic while in this position, so your lungs will not be compacted.
How to do it: Lie on the stomach and place your hands on the floor next to the chest. Keep the chest of the feet, legs, hips and belly attached to the floor. Stretch your back carefully and feel the spine stretch all the way from the coccyx to the head. Take a deep breath and let the air out of your mouth.
- Facing the Dog
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One of the most popular poses of Yoga, this is a great way to stretch and warm the entire back of the body, in addition to working the flexibility of the shoulders and chest.
How to do it: Cover your feet and hands on the floor. Imagine that you are turning your body into a triangle, where the legs are one side of the triangle and the back and arms, the other ends. Bend your knees and lift your heels. Spread the fingers of your hands and push the floor away, straightening your butt.
- Child
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The position of the child is a restorative and relaxing posture and can be performed whenever you feel tense, losing your focus I realize that your breathing is out of breath. While you’re in this pose, just relax!
How to do: put your knees on the floor and sit on your heels. Stretch your arms back, aligning them to the body and placing your palms next to your feet. Relax your forehead on the floor and feel the length and weight of the body. Stay in this pose for as long as you feel necessary.
- Low Attack
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This pose mainly works on the thigh, chest and groin area. One tip: Keep your hands on the ground until you have enough practice to do the “Namastê” in front of the chest.
How to do: Bend the right leg forward, making a 90 degree angle between the thigh and calf. Stretch the left leg backwards, supporting knees and lower leg on the floor, stretching the entire back of the thigh. Push your hips down and lift your arms toward the head, keeping your fingers always open and spaced. Feel the stretch on the front of your left thigh and your groin. Low-Lunge-Crescent-Pose
- Lateral angle
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There are several variations for this pose, but to begin with, just keep your chest erect and breathe deeply. This powerful position warms the entire body by working primarily in the rib cage.
How to do it: take a big step to the left, leaving the knee flexed. Stretch the right leg, spine and right arm, creating an imaginary diagonal line. Lift your chest up, but be careful not to lose your balance!
- Warrior I
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Like all warrior positions, the important thing is to work the areas of the body that need to be fortified and relax points of the body that suffer tension daily.
How to do it: one step back with the left foot. Make sure you keep your foot back at a 45 degree angle. Keep a little space between your feet if you need balance and stability. Aim your hips forward and bend your knee forward. Raise your arms above your head and look up. Take a deep breath and then repeat the movement to the other side.
- Warrior II
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This pose mainly works the balance. Remember to keep your eyes steady at one point so you do not fall. Raise your leg until you begin to feel a mild discomfort. Balancing on one leg is perfect for building the stability of the center of the body, in addition to improving the strength in the ankles.
How to do it: put all the weight on your right foot, and see if you can stretch the left leg back, aligning it to the height of the hip. Stretch the spine forward, with arms aligned toward the head. Inhale and exhale deeply and reverse the position of the legs.
- Tree
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The famous position of the tree helps to work calm, focus and concentration.
How to do it: lift the left leg and support the sole of the foot at the height of the right thigh. Warning: Avoid placing your foot against your knee as this makes the balance vulnerable. Stretch your arms at the height of the head, joining the palms of hands in Namaste. Breathe deeply a few times and reverse the position of the legs.
- Star
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The position of the star is a real challenge for those who need to work posture, concentration, balance and, above all, patience.
How to do it: Standing on your right foot, place your left hand on the floor and stretch your right arm upwards, creating a vertical line through the arms. Raise your left leg as far as you can (at first, it is recommended to line it up with your torso!) And flex the foot off the floor.
- Canoe
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The most challenging position for those who are starting to “canoe” mainly works on the strength of the abdomen, tightening the muscle and toning the area.
How to do it: With the spine stretched, support all body weight in the bones of the butt. Keep the spine straight at a 45 degree angle and face always looking forward. Lift your legs as much as you can, always reaching for your knees. To help balance, stretch your arms forward toward your knees. Do not forget to breathe and nothing to bend your spine!
- Twisting lying down
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This position restores the strength and flexibility of the muscles. Just like the “baby” pose, it is released whenever your body asks to relax and discharge the energies.
How to do it: Lie on your back. Lift your feet up and hold your hips and knees at a 90-degree angle so your legs are parallel to the floor. Let your arms rest on the floor, aligned with the shoulders. Exhale and bend your knees to the right side. If you feel any discomfort, put a blanket or pillow under your knees or left shoulder. Relax your back, hips and shoulders. Take a deep breath 20 times, bend your legs to the other side and resume the exercise