8 of the most important exercises for beginners

Yoga is an ancient Indian discipline whose goal is to achieve a state of physical, mental and spiritual balance through physical movements with a focus on body and mind.

Practicing yoga in everyday life helps to cope with everyday problems and inner difficulties more easily and has a positive effect on our body.

Yoga is therefore an excellent way to strengthen the body and deal with stress, and since it is a non-aggressive activity that progresses gradually and gently, it can be practiced by people of all ages.

We bring you a few exercises for a pleasant and easy introduction to this ancient discipline, which you can also practice at home.

Before you begin, some practical tips:

It is recommended not to eat large meals and not to drink alcohol 2-3 hours before yoga.

Yoga clothes should be light and comfortable, hood and belt are not suitable for exercising.

Please take off jewelry, especially necklaces and watches, as there is a risk of injury here.

The gymnastics mat should not be too soft, but not too hard. A lambskin mat is perfect for practicing yoga.

Also, pay attention to your breathing during yoga: Breathe in whenever you stretch or bend backwards for a long time.

8. Tadasana

This is a basic standing position, and although it may seem simple, it requires some effort and concentration to perform this position properly.

Tadasana is an exercise that improves posture while the inner abdominal and back muscles as well as the thigh muscles are active.

Stand upright so that your feet touch gently and your heels are as close to each other as possible. The arms should be stretched out along the body.

You can look forward or close your eyes, but your head should be straight forward. Stay in position for a minute and take a deep breath until you feel your chest open.

7. Balasana

In this exercise, your spine returns to its original curvature as in a newborn. As a result, this exercise has a strong calming effect on the entire nervous system and you can perform it at any time and as often as you like.

Do this exercise if you feel distracted, tired and stressed, or want to feel protected.

Sit on your heels so that your toes touch and your hands are on your thighs. When exhaling, lower your body to the thighs and place your forehead on the floor.

Gently place your hands on the floor, with your palms pointing upwards. Focus on breathing. Hold the position as long as you like, from about 30 seconds to a few minutes.

6. Dandasana

Sit on the floor with your back straight and legs stretched. The arms are parallel to the body, the palms are on the floor, and their fingertips point to the feet. Preferably keep your palms slightly lifted off the ground.

Repeat this exercise three times, and hold each position for 20 to 30 seconds, breathing in and out calmly. Focus on your lower back each time.

Beginners can make the exercise easier by sitting on the front edge of a small pillow.

This exercise strengthens the trunk muscles and straightens the back.

5. Bhadrasana

The starting position of this exercise is Dandasana. Lie on your back, bend your knees and try to touch the ground with your knees. Bring your heels as close to your pubic bone as possible and hold them together with your hands.

The head should be upright and the back straight. Do not sway and straighten up more and more with each breath.

Hold this position for 30 to 40 seconds and breathe normally. Repeat this 3 times and relax in between in a supine position. Focus on the groin, thigh, and genital area.

This exercise helps with prostate diseases and menstrual cramps. It prevents vomiting and the flaccid body becomes more stable and stronger.

4. Bhujangasana

This exercise is also called the cobra exercise. Bhujangasana is an exercise on the ground that affects the abdominal muscles, arms and shoulders stretches, increases the flexibility of the spine and relieves back pain.

It is carried out as part of the so-called sun salutation, a sequence in which the body warms up for upcoming exercises.

Lie down on the floor with your stomach. Place your forehead on the floor and stretch your arms and legs along your body.

When inhaling, lift your upper body so that your pelvis is on the floor. Tighten the thighs slightly.

Pull the sternum forward by stretching your back. Hold the position for two minutes and breathe evenly.

3. Adho Mukha Svanasana

As with cobra, this exercise mimics the movements of animals in nature, which is a common inspiration for yoga postures. She is still called the Looking Down Dog.

This exercise stretches the spine, strengthens the back muscles and shoulders, and improves blood circulation in the head area, thereby relieving headaches and neck pain.

Get on your knees so that they are under your hips. Place your hands on the floor and then place your body on your palms.

As you exhale, lift your knees off the floor and raise your buttocks as high as possible. Try to stretch both arms and legs completely.

Keep your head between your arms and look at your thighs.

Stay in position for a minute or two, then bend your knees as you exhale and return to your original position.

2. Sarvangasana

One of the most famous and classic yoga exercises is Sarvangasana, better known as the candle.

Lie on your back and bend your knees so that your feet stay on the ground. Place your palms on the floor and lift your pelvis and lower back off the floor.

After that, place your palms on your lower back and keep your elbows calmly on the mat to support your back.

Lift the pelvis over the shoulders so that the upper body is as perpendicular to the floor as possible.

Breathe in and lift your bent knees to the ceiling and start stretching your legs until they are completely in an upright position.

Sarvangasana belongs to the positions of the so-called inversion and relieves the spine, especially the lower part.

In addition, the candle is great for improving blood circulation throughout the body, which is often painful in people who spend a lot of time in the same position, both sitting and standing.

1. Halasana

The starting position for this exercise is the previous position, the position of the candle. While you are still in the candle position, bend your hips and try to touch the ground with your toes.

Keep your upper body upright and your legs straight. Raise your thighs and shoulders as high as possible.

You can continue to push your upper body to the ceiling with your hands while pushing your upper arms down for support.

This position helps to build and strengthen the thoracic and lumbar spine by increasing blood circulation and flexibility.

In addition, it relieves tension in the neck and throat area and relieves the accumulation of mucus in the sinuses and respiratory organs.

In this position, the exerciser gradually succeeds in lengthening and regulating the breath.

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