Yoga for beginners - Easy session you can do at home
Yoga is effective exercise for the whole body. It is also a form of training with great variety, both when it comes to the many different types of yoga that exist, and about the positions in which it is practiced. There are both sitting and standing positions, challenging balance exercises and nice twists to stretch the body properly.
Are you curious about trying yoga but don't really know how to start or what exercises you should do? Welcome to our yoga session for beginners! Here we will guide you through some simple yoga exercises that you can easily do at home.
What is yoga?
Yoga is a physical, mental and spiritual form of exercise that has been practiced for thousands of years and originated in India. There are a few different pillars of yoga - breathing exercises, basic movements, meditation and relaxation.
Practicing yoga has many positive effects on both physical and mental health. The training helps lower heart rate and blood pressure, improves mobility and - of course - strengthens the body's muscles. When it comes to mental health, yoga gives you the ability to manage stress, balance the mind and reduce anxiety.
Everyone can do yoga – there are many different forms of yoga, so you can find the type that suits you. Don't feel intimidated by complicated positions - you can put your practice on your own level, you don't have to be able to stand on your head to do yoga if we put it like that. It is mainly about inner strength, then the fact that you become stronger and more mobile in your body is of course a welcome plus.
Do what feels good for your body, yoga should not hurt or feel uncomfortable. It should be a rewarding moment on the mat that gives you both strengthening physical training, improved mobility and a feeling of calm and well-being.
Yoga at home
Yoga is a really good workout to do at home, the only thing you need is a yoga mat and possibly a pillow or rolled up blanket. For those who are interested, there are also lots of yoga accessories on the market. An example is yoga blocks to provide extra stability and height for different positions. Another popular accessory is a so-called bolster, which is a type of pillow that provides support and enhanced stretch.
Here below we will show some positions of simple yoga for beginners. There will be exercises that focus both on stretching and on strengthening, for example, your core. So make it cozy, turn off the lights, maybe light some candles and put on some calm music to get in the mood and join in with these yoga exercises that you can do at home in the living room.
Yoga position 1 - Focus breathing and back stretch
Begin by sitting in tailor's position on the floor and place your hands on your knees. Take a few deep breaths – in through your nose and slowly out through your mouth. Take the opportunity to set an intention for the session - something you want to take with you afterwards, focus on what you want to get out of your time on the mat.
We will start by stretching the back and softening the muscles for the session.
Place the left hand behind the back and rest the right hand on the left knee
Start the twist from the end of the back, don't twist the neck too much, it shouldn't hurt
Inhale lengthen and stretch the body, exhale and deepen the twist
Repeat 3-5 breaths and then switch sides
Yoga position 2 - Cat/Cow
The cat/cow position is a good exercise for the spine and can help relieve back pain.
Get on all fours with your hands on the mat, placed directly under your shoulders and your knees under your hips
Inhale and round your back while lowering your chin to your chest – feel it stretch from the neck to the tailbone
Exhale and lower your back. Lift your head and tilt it back
Repeat 5 times
Yoga position 3 - Plank Pose
A high plank is a position that strengthens your core as well as your arms and legs.
Stand in a high plank position with arms extended with palms facing the floor
Press the toes down towards the floor
Engage your core and keep your neck and spine neutral by looking down at the mat
Hold the position for 5 calm breaths
Yoga position 4 - Downward-facing dog
Downward-facing dog is perhaps the most famous yoga position, or at least one that many people associate with yoga. It is a versatile position that both improves flexibility and strengthens the arms and legs, among other things.
Get on all fours with your hands just in front of your shoulders, palms down
Exhale and lift your knees off the ground, lift your butt and hips towards the ceiling
Try to stretch your heels down towards the floor
Tip: If you notice that your lower back is rounding, you can try bending your knees a little to lengthen your back.
Take a few deep breaths here – also try stomping your feet a bit and moving your head back and forth to stretch your body into the position
Yoga position 5 - Child's pose
The child's pose is for feeling calm, resting, and gaining strength. It is an exercise with full focus on relaxation and breathing.
Transition from dog to child's pose by bending your knees and lowering your butt to your heels
Lower your chest, shoulders, and head towards the floor
Choose whether you want your arms at your sides with palms down or whether you want to fold your arms under your forehead to support your head - do what feels best for you
Breathe in and out slowly and stay here for a little while
Yoga position 6 - Warrior II
Warrior II is a position that strengthens the arms, hips, legs, and stomach, while opening up the chest and shoulders.
Stand with your feet parallel to each other, wide apart along the long side of the mat
Extend your arms straight from your shoulders
Turn your right foot and knee to face the front of the mat
Angle your left toes slightly in towards the upper left corner of the mat.
Bend your right knee and stack it over your right ankle
Distribute the weight evenly between the legs and press down with the help of the back foot
Breathe here for 5 breaths
Yoga position 7 - Triangle Pose
From Warrior II to Triangle pose is a smooth transition. Do this:
Straighten your front leg and reach forward with your left hand toward the ground
Lean the torso forward and open up and turn it to the right side
Turn the arms so that they point to 6 o'clock and 12 o'clock
Rest your left hand on your shin or the floor if you can reach, and stretch the fingers of your upper arm toward the ceiling
Breathe here for five deep breaths – then switch sides
Yoga position 8 - Mountain Pose
Mountain pose is a very good position to help improve posture.
Stand straight, either with toes together and heels slightly apart or with both feet slightly apart. The weight should be evenly placed through both feet.
Activate your core
Relax your shoulders and roll them back and down
Breathe in while extending your arms above your head. You can also choose to place your hands in front of your chest or let them rest along the sides, there are different variations - choose what feels best to you.
Take 5 deep breaths in and out through the nose
Yoga position 9 - Standing forward bend
Standing forward bend is a position that improves balance while stretching the entire back of the body. It's not about being able to reach your toes, the important thing is that you stretch and lengthen your body.
You start in mountain pose - place your hands on your hips
Bend your knees slightly and fall forward with your upper body
Let your hands land next to your feet if you can, otherwise you can keep them on the back of your ankles or calves
Breathe in while expanding your chest to lengthen your spine
Exhale and gently press the legs straight without stretching too much
Breathe here for five deep breaths
Yoga position 10 - Happy baby
We come down and lie on our backs to get ready for the last position of the day – Happy baby. This is a position that provides a nice stretch of the body while also being a relaxation exercise.
Lie on your back with your head on the mat
The knees should be bent towards the chest at a 90-degree angle - then turn the soles of the feet up towards the ceiling. Place your knees wide apart.
Grasp and hold the feet and rock slowly from side to side
Remember to breathe out and in deeply during the exercise - stay here as long as you need
We hope you enjoyed our session of yoga for beginners and that you felt you found peace on the yoga mat.
As we have gone through, there are so many positive effects from yoga sessions - both for body and mind. Try to incorporate yoga into your training routine and feel how you develop from starting with yoga positions for beginners to becoming more and more flexible in your body. It's so nice to start or end the day with a moment on the yoga mat to unwind and stretch the body - it doesn't have to be a long session, a few minutes can make a big difference.
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