Fitness

Yoga poses for beginners to do at home

Yoga poses to do at home.

Are you thinking of starting yoga? There is a list of poses, called asanas in the yoga language, that are the basis of this ancestral practice. You can do them at home but we still recommend you to go to at least one yoga class so you can see exactly what yoga looks like. Eitherway we are going to give you the clues of the poses you need to know to get started.

  • The mountain pose or tadasana:

    Yoga mountain posture.

    Yoga mountain pose.

For this yoga position you need to be standing up, very straight. Your spine must be firm, your feet in a parallel position and the big toes of both feet must be touching. Look to the front. Your spine must do a straight line, your ribs and bottom musn’t stand out. You need to feel the four edges of your feet, to elevate your kneecap and to distribute the weight between your two legs while you turn them inside. Lengthen the coccyx to the floor and pull your belly button to the top and to the inside. Relax your shoulders to the end of your back and turn your palms to the front.

  • Standing forward bend or uttanasana:

Yoga standing forward bend posture.

Yoga standing forward bend pose.

This yoga posture opens the back of your legs, helps the decompression of the spine and moves the oxygenated blood from the heart to the head. You have to start with the mountain position, then bend over following the angle of your waist and exhale while you get down, keeping your spine as straight as you can. Leave your head hanging by itself and relax your jaw. Keep your feet separate and leveled with your hips. Your chest must be in contact with your thighs, touching them.

  • The warrior 1 pose or virabhadrasana

    Yoga warrior 1 pose.

    Yoga warrior 1 pose.

Stand in the mountain posture, then exhale while you take a one meter step back with your right foot. The step length will depend on how tall you are. Turn your right foot 90º towards the outside and the left foot 15º. Look to the front and while you inhale put your arms up until they are in an horizontal position and your body is shaped as a T. Bend your right knee 90º keeping it on top of the ankle. Your eyes must stare your right hand. Make sure you have both hips at the same level. Raise your spine and keep that posture for about 30 seconds to 1 minute, and do the same with your other side.

  • The child’s pose or balasana:

Yoga child's pose.

Yoga child’s pose.

The yoga pose of the child is a posture of submission. You have to start kneeling, your feet must touch each other and you have to sit on your heels. Then, separate your knees until they reach the level of your hips. Exhale and put your chest down between your thighs, your hips must also be resting on them. Your forehead must be resting on the floor and spread out your arms in front of you on the floor.

  • Marichi’s pose or marichysana IIII: 

    Yoga Marichi's pose.

    Yoga Marichi’s pose.

It’s a rotation pose with an extended leg dedicated to the wise Hindu Marichi. Sit down with both legs extended, then bend your right knee and bring the heel close to the pelvis. Press firmly the sole of your big toe against the floor and the internal part of the heel, and distribute in an uniform way the weight in all your foot. Keep your left leg extended and press your heel against the floor. Keeping the left leg straight and the right one bended helps to lenghten your spine. While you are exhaling turn your chest towards the right and extend your left arm further away than the right thigh. Bend your elbow and press your left arm against the external part of yout right thigh. You must situate your right hand at the back of your pelvis, resting the fingers on the floor to get a support and you can get up your chest. Mantain the pose for about 30 seconds to 1 minute, then undo the posture while you exhale and do it to the other side.

You can check out in this video how to do a 20 minute yoga workout at home for beginners. And why don’t you try aerial yoga too?

 

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