Your First 10 Yoga Postures, Step By Step.




The word in Sanskrit – yoga -which literally means union, refers to both the physical and mental discipline, traditional of India. We also find this word associated with ancestral practices of meditation within religions such as Hinduism, Buddhism, and Jainism.




It is said that the periodic practices of yoga allow for the religious, the approach of the individual soul with the divinity, for the spiritualists the perception of the “spiritual and non-material self”, and for the rationalists the scope of physical and mental well-being.

Starting in the world of yoga is not always so easy. There is so much information that sometimes we do not even know where to start. That is why, on this occasion, we have brought you 10 very easy yoga poses to start practicing in your home, and you can start with a healthier lifestyle.

Vrksasana

Also known as the tree posture, it is one of the most popular balancing postures. With the foot, it represents the roots, and with the arms, it represents the branches of a tree.

Position yourself with your feet together or parallel under your hips. Then distribute the weight of your body through the three corners of your feet.

Bring your hands to your hips and check that your hips are level. After that, bend your knees slightly and pressing with the soles of the feet towards the floor begins to stretch the legs again, noticing the activation of all the muscles from the sole of the foot to the hips.

Look to a fixed point on the floor so as not to lose balance. And gradually begin to bring your weight to the left leg while keeping your hips level. Raise the right knee to the chest and place the sole of the foot against the left ankle, the left twin or the left thigh.




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Ewa | @ewa.mackowiak

Adho Mukha Svanasana

Better known as the downward-facing dog pose, it is one of the best known and most practiced yoga asanas.

It is a posture of transition and rest that is used very frequently both in the routines of yogis and in classes in gyms and yoga centers as it is one of the postures of greeting to the sun.

Take your yoga mat and get on all fours. Support hands, knee, and toes, make sure your knees are at the height of your hips and your hands are slightly in front of your shoulders, inhale while stretching your legs resting on your feet and hands so that your knees separate from the ground.

Exhale while raising your hips so that they are as high as possible. Stretch your knees without blocking them, stretch your arms well without blocking your elbows, stretch your spine and lower your head so that your arms stay at the height of your ears. Support the entire palm of the hands and also the fingers that must be separated to have a larger support surface. Take deep breaths.

Finally, exhale while you bend your knees until you rest them on the floor while lowering your hips and folding your arms until you return to the initial four-legged position.

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La pause yoga chaud Inc | @lapauseyogachaud




Trikonasana

Trikonasana or the triangle pose has many benefits for our body: it helps us strengthen both the arms, which keep your muscles active throughout the movement and the legs that support the weight of the body and the musculature of the middle area, which elongate and stretch in this posture. It also helps us work our balance, flexibility, and coordination.

To perform the posture of the triangle we stand on our mat. We take a long step with the right leg to the side, so that our legs are very far apart. We rotate the right foot so that the fingers point to the side while the left one faces forward.

From there, we open our arms in a cross, activating the muscles of the same, elongating ourselves. We lean laterally to the right keeping our arms crossed and lower as much as we can.

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Risa | @risa444

TADASANA

Tadasana, the Mountain Pose, is one of the most basic postures in Yoga. All the asanas that stand upstart from it, so it is important to do it well, taking into account the details.

Stand on your yoga mat, as straight as you can. Raise the head so that the lower jaw is parallel to the mat and stretches the neck., then we breathe deeply.

Join the legs. Press against each other while doing the same thing with your feet. Then relax them, but without changing the position. You have to distribute the weight throughout the foot.

Squeeze the lower abdomen in and up. Lift the sternum, try to extend the arms to the sides of the body, with the palms of the hands on the side of the thighs. Join your fingers and point down. Stretch your back, without lifting your shoulders. You must be relaxed.

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@choroscho1

Paschimottanasana

It’s almost the most excellent of asanas, it helps keep diseases away. In Paschimottanasana we flex the body in a way that completely stretches the back of the body, from head to toe.

Sit on the floor with your buttocks supported, with your legs joined and stretched in front of you, lengthening the twins and heels forward. Keep your feet activated, from the heels, which are firmly supported on the floor, the toes in the direction of the head and the soles of the feet face the opposite wall. Put the palms of your hands or the tips of your fingers, next to your hips and lift the upper part of the breastbone towards the ceiling while the upper thighs descend.

Inhale and raise your arms above your head to stretch your spine. When exhaling, flex the trunk, with your back straight, from the lumbar area forward and grab with your hands the toes or, if you do not arrive, the ankles or calves. You can also make a loop with a strap around the soles of the feet, and hold the strap firmly. When you inhale, stretch your arms up again and descend again. Direct the head towards the legs and breathe calmly.

Keep your legs and thighs firmly against the floor. Stretched knees and spine and shoulders relaxed. Keep the intention that little by little you get to place the abdomen on the thighs, the chest on the knees and the head on the shins. With each inhalation, it lifts and lengthens the torso in front only a little, with each exhalation it releases the inclination forward a little more, feeling the complete stretching of the muscles behind the legs.

Breathe with the abdomen slowly and consciously and contemplate the respiratory movement, repeating the OM mantra three times with the inhalation and three times with the exhalation.

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Sunny Yoga & Pilates | @sunny_frederique

Balasana

The Balasana or Child Pose is one of the best Yoga postures to relax or rest among other more demanding ones, it is easy to do and maintain, and can last as long as you want. There are two possible variants: the first one does not even have its own name, since what varies is a small detail in the position of the arms; the second one looks like in the name, and that’s why we include it, but it doesn’t have much effect when it comes to relaxing or resting.

We stand on our knees on the floor on the mat, sitting on our heels: the toes must remain together and the knees must be approximately the width of our hips.

While we release the air, we include our back until we reach the ground with our forehead, which is supported by it. The coccyx should be elongated and our entire body relaxed since it is a relaxing posture.

The arms, traditionally, are placed on both sides of the body and back, so that the less is approximately at the same height as the feet. Sometimes, to stretch your back and shoulder area further, it can be placed to the opposite side, ahead of our body.

 

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{English in the comment section bibi} 🌿Buscando un poco de suavidad, de introspección y revitalización • Balasana, o postura del embrión, permite todo esto y más, creando espacio en tu columna, abriendo caderas, facilitando tu digestión reduciendo fatiga, estrés y tristeza🧿Empieza sentándote en tus talones y camina con las manos hacia adelante, hasta que tu abdomen esté en contacto con tus muslos • Puedes colocar una almohada entre tus glúteos y tus talones y entre tu cuerpo y piernas para una versión más restaurativa👐🏽Prueba a colocar tus brazos a los lados de tus piernas, o a separar las rodillas el ancho de tu mat, para decidir qué versión te sirve más hoy • Te recomiendo un montón que empieces y termines tu día así, para resetear cuerpo y mente💗 • • • #yoganiri #yogateacher #yogabarcelona #balasana #childpose #embrion #asana #prana #pranayama #soften #relax #reset #yogawithcats #blackcat #gatonegro #findyourbreath #respira #introspection #anxiety #sadness #ansiedad #tristeza #therapy #yogatherapy #yogaterapia #igerscatalunya #intersectionalfeminism

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Ardha Matsyendra

The “Lord Of The Fish.” In Ardha Matsyendrasana you have to pay special attention to the position of the lower limbs to achieve a good spine twist.  Sit down so that your buttocks stay in contact with the ground. Pass your right leg over the left, skirt your right knee with your left arm and bring your right hand to the ground behind your back. When inhaling, lengthen your back and exhale turn your trunk to the right side.

 

 

 

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📸YOGA PHOTOGRAPHER 🎥 | @yogainmyframe

Matsyasana

The posture of the Yoga or Matsyasana fish is one of the basic asanas of spine extension back and semi-inversion. Through this posture, we can open the entire chest part, work the mobility of our spine and help us correct the position of the shoulders thrown forward and neck forward.

Start with lying on your back, with your legs straight and together and your arms stretched on both sides of the body.

From this position we begin to raise the chest towards the ceiling: the sensation must be to push with the sternum upwards. At the same time that we are raising the chest, the upper part of our arms and our shoulders are also raised, while the forearms are still resting on the floor and the elbows are still attached to the sides, without opening to the sides.

We continue arching the back until our crown is supported on the mat: at this time our lower train (including the buttocks), the forearms and the crown are the parts of the body that are in contact with the ground. We direct our gaze towards the mat above the head and maintain the posture.

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Savasana

Savasana – also called the corpse or the relaxing posture – is one of the most important yoga asanas, a maybe the easiest. It is usually practiced at the end and its purpose is to integrate the benefits of the yoga session. It is about slowly relaxing each part of the body, and once that moment of deep relaxation has been reached, sustaining the awareness of rest, incorporating it and deepening it.

We lay down slowly, they are soft, on the back, eyes closed or open, arms slightly separated from the body and palms up, your hands must be stretched in the direction of the feet to move the shoulders away from the ears. You must remain attentive to all the sensations that emanate from your body, between wakefulness and sleep.

The complexity of the exercise is not in the form of the posture but in the mental attitude.

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Leanne | @leamck0204

Virabhadrasana

Virabhadra was a legendary Indian warrior. Virabhadrasana is a powerful stretch that increases confidence, promotes self-esteem, and fights nervousness and fatigue.

Take a side step to separate the feet, inspire and raise your arms at shoulder height (with your palms facing down). Now you must turn your left foot 90 degrees, and right 60 degrees, to the left. Bend the left knee to a 90-degree when exhaling, so that the left thigh is horizontal to the ground.

Breathe in while raising your arms above your head and press your palms in prayer position. The hips, chest, and face are turned to the side. Lower the pelvis.

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Sampoorna Yoga | @sampoorna_yoga

 

 

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