For many people, practicing yoga is as difficult as learning a foreign language. Not only are the names of the postures usually written in another language, but they can be extremely complex to perform; from twists and turns to folds.
Coupled with this, the main mistake of many yoga instructors is that they expect students to adopt the full form of a pose quickly. However, we need to fully analyze the poses so that your body and mind understand what they are supposed to do. Therefore, learn the best yoga routine for beginners.
General foundations of yoga
Forget about what you have seen through the media and social networks. All bodies are a “body of yoga.” The workouts are designed for different shapes, sizes, and fitness levels.
There are many yoga programs that claim to be for beginners , but are actually best suited for certain body types. People with muscle and skeletal problems can also benefit.
This routine will help balance people with wrist problems, lower back pain, neck pain, and tight hamstrings and hip flexors.
Best of all, there are no poses with strange names here. Funny names are used for everything, such as the “upward facing dog pose” or “child’s pose.” Understanding the spirit of the pose is as important as the movement of the pose.
Bases of yoga
Throughout this routine, you will master beginner yoga poses that form the foundation for better mobility, strength, and balance. But instead of changing your body to adapt to yoga poses, we recommend letting the poses adapt to you. Use this practice to do what you truly love. Instead of getting into the aesthetics of practice, focus on having fun and joking around.
Since balance is the essence of yoga, it is the first workout you will tackle. Perform a “mountain” pose (the basic standing pose) before progressing to lunges, triangle pose, and tree pose. Sometimes you have to go back a movement to really understand the complexes. You need balance in your body to have balance in your life.
What do you work on in a yoga routine?
In yoga routines flexibility and mobility are especially worked. The hip opening workout will help you increase your range of motion if you have tight hip flexors from sitting all day. On the other hand, shoulder mobility training addresses chronic lifting of the arms, leading to pain in the neck and upper back.
Also, you should know that no yoga routine is complete without abs. This routine includes a lot of core work because the lack of core strength leads to excessive use of our lower back. Gentle twists and lateral flexion routines also stretch and open your rib cage to help you breathe easier and decompress your spine.
3 yoga poses for beginners
These are the best yoga poses for beginners . Try them after a short warm-up, and try to hold each one for three to five breaths.
1. “Downward Facing Dog Pose” (Variation of the “Dog Pose”)
What you must do to execute this movement is the following:
- Gently extend your hands and knees outward.
- Tuck your toes down and lift your hips toward the ceiling, moving in an inverted “V” shape.
- Press down on the base of your knuckles to take the pressure off your wrists and bring your hips back.
- Spread your shoulder blades, turning your upper arms toward the ground to stabilize your waist.
- Keep your knees slightly bent to keep your spine long.
2. “Pose of the upward dog” (Variation of the “Pose of the Cobra”)
- Lie on your stomach with your hands next to your low ribs, your legs straight, and your feet pointed downward.
- Contract your back shoulder blades as you lift your shoulders and chest off the ground, keeping your elbows close to your torso.
- Stay in this position with your hips on the floor and your elbows bent in a Cobra shape, or try pushing your arms up as you lift your hips and knees to move across the mat. Make sure to work your abs to stabilize your lower back.
- Press firmly with your hands so that your shoulders are away from your ears, and hold the pose for as long as you can.
3. “Child’s pose”
- Get into a “table position” with both knees and hands on the mat.
- Spread your knees slightly wider than your hips, and rest your big toes face down on the mat.
- Sink your hips toward your feet as you press your hands forward, stretching your body.
- Rest your forehead on the mat and your belly on your thighs.
Conclution
In order to practice yoga properly, you must start from scratch. To do this, you must bear in mind that:
- Yoga is a physical activity for all types of people, this means that you do not need to have great flexibility or balance to do it.
- Don’t jump from the basics to the more advanced in no time. Your body must get used to the poses, as there could be a risk of injury.
- Yoga is a practice to connect your mind and body. It all depends on the breath.
Reference
- Help, T. Yoga Fundamentals: The Yoga Workout You Can Totally Do. For Dailyburn [Revised January 2018]
