The word yoga comes from Sanskrit and means in translation as much as unite or connect.
At the same time, it refers to a systematic approach to spiritual exercises within the Indian philosophical and religious tradition.
Over time, the name and meaning of the word itself have changed and are interpreted in many different ways.
Although it is very difficult to talk about yoga without calling it a form of Indian philosophy and spirituality, we will focus primarily on yoga as a form of practice.
The basis of yoga is the fusion and harmonization of body, psyche and soul.
There are several branches of yoga philosophy, and the one that relates to the practice, i.e. the exercise, is called Hatha Yoga.
So if you do yoga exercises, you are essentially practicing Hatha yoga.
The purpose of postures or asanas is to maintain the health of the human body and unite body, mind and soul into a whole.
However, many people find it difficult to practice yoga at home, but it’s easier than you think.
If you practice regularly, even if only once a week, you will experience many benefits for your health.
Have you always wanted to do yoga but didn’t know how to get started?
We have compiled for you a list of basic yoga positions that are ideal for beginners and with which you can create a solid foundation for further development.
If you master these basics, you will become a real expert in no time.
So it’s time to lay out a yoga mat and discover all the benefits that yoga offers for physical and mental health.
Whether you’re young or old, male or female, yoga can help calm your mind and strengthen your body.
Yoga for the home: creating the right atmosphere
Spread out the carpet and sit comfortably in the middle.
The legs go into the lotus position – A meditation posture cross-legged.
Tense the back and keep it straight, press your feet on the floor, straighten your shoulders.
Brushes on the knees. If you take this position, you will immediately feel a burst of energy.
Try it out and you will understand the benefits of yoga exercises.
Now let’s talk about the breathing techniques, stay in the same position.
Yoga only involves breathing through the nose. It is difficult to restructure beginners, but this is an important detail of the entire practice.
Inhale deeply – exhale, inhale again – exhale. Repeat 6 breathing cycles.
Do you listen to the outflowing air, does it sound like the sound of the sea?
Yoga is always connected to nature, that is its secret charm. Each asana exercise also consists of 6 breathing cycles.
What are your impressions? Do you already feel the recovery of the body?
Why your breathing technique is important in yoga?
The first stage in learning yoga is the technique of proper breathing.
By doing ten-minute pranayama sessions a day, you will learn to consciously control your breathing and energy.
Prana comes from Sanskrit and means “breath, energy, life force”.
Practices for controlling breathing are very important in yoga:
They help you relax, concentrate, get rid of stress and recharge your batteries.
The simplest pranayama is performed as follows.
If you feel comfortable, do pranayama in three sets of 20-50 cycles.
Or orient yourself on the time – five to seven minutes with a break as needed.
Yoga for the home: meditation
Meditation is a technique of relaxation of the body and consciousness, and the next stage in the development of yoga.
By choosing the following tips, you will also understand the art of meditation and feel the “sense” of the right state of yoga:
A person’s consciousness in yoga should be “empty” but awake. You should not fall asleep.
Don’t think about the thoughts that come to mind, but let them go.
A popular method of meditation in yoga is the Fire. Light a candle and try to focus on the purple flame on the candlestick.
Imagine the fire filling you and swallowing your whole body.
This liberation is therefore crucial so that you can fully align yourself with the path of a true yogi.
1. Ustrasana – The Camel
The camel, which is called “Ushtrasana” in Sanskrit, is recommended in yoga as warming the body (especially the back) after sleep.
It is suitable for improving blood circulation in the pelvis and stretching the muscles.
To do this, stand on your knees, at the height of the width of the pelvis, and stretch your arms slightly backwards.
Exhale and begin to bend your body backwards, lean on one arm and pull up the other.
Hold your buttocks firmly perpendicular to the floor. Try not to “fall” to the side or backwards, do not inject on the heels. Hold the body for 15 seconds.
Change hands and repeat the movements. When you’re done, return to the starting position.
Support yourself with your fists on the thoracic spine and bend the body back.
In this position, measure five breathing cycles (or let time guide you: women do an average of 18-20 breathing cycles per minute).
2. Utkatasana – The Chair
Utkatasana or the stool posture, which is one of the simple asanas in yoga, becomes the even strengthening of the back and muscles of the lower half of the body.
But also recommended for tightening the abdominal organs and for weight loss.
The pose is also effective on flat feet.
Footrest – standing, legs – shoulder-width apart. Raise your arms above your head, palms point inwards.
Bend the knee joints slightly and lean the body slightly forward.
Lower the buttocks as low as possible and simulate sitting on a chair (to make the task easier, adjust the “height” of the chair).
Stretch your arms in line with your body. Hold this position for 10-30 seconds.
Hold your breath evenly, then straighten up and return to the starting position.
3. Mountain Pose – Tadasana
Tadasana or mountain posture is recommended to improve posture, relieve the feet, spine and cervix.
But also to eliminate rheumatic pain, restore joint mobility, strengthen the abdominal muscles and eliminate constipation.
Stand straight with your feet. Their task is to distribute body weight evenly over the entire foot area.
Straighten your spine, try to completely relax your body. Tighten the knees as if you were pulling a kneecap.
Raise your stomach. Hold your hands either lowered or raised from the side upwards, with the palms “looking” at each other.
To feel your whole body, imagine that you are stuck in the ground with your feet. Breathe freely.
4. Standing head-to-knee position – Uttanasana
Uttanasana, as one of the mandatory yoga asanas for beginners, is recommended for normalizing the work of the spleen, liver, kidneys and female genital organs.
It is indicated in case of absence of the menstrual cycle, headache and nervousness.
It is necessary to take up the morning yoga program in case of disturbing back pain and predisposition to osteochondrosis.
Stand straight, your feet together. Keep your body straight, leaning against your legs as if you were bending.
Exhale the movement. Relax so that your body hangs under its own weight.
When the inner discomfort disappears, begin to stretch your hands to the ground.
Try to place the palms behind the feet on the floor, the toes forward.
Without bending your knees, continue to stretch your back and arms and now try to support yourself with your palms on the floor.
Breathe calmly and stay in this position for 15 seconds to a minute.
5. The Yoga Candle – Sarvangasana
Sarvangasana is the most important and useful asana in yoga, suitable for asthma, bronchitis, indigestion, hemorrhoids, varicose veins, menstrual cramps.
It also stimulates the thyroid gland, eliminates the effects of stress, relieves fatigue and prevents insomnia.
Take the starting position of the plough position. Lift the stretched legs up.
Then lift the pelvis and support the body with the palms (in the area of the shoulder blades), return the body to a position perpendicular to the floor.
Body fixation lasts between ten seconds and three minutes. Slowly return to the starting position.