Yoga is an ancient practice that combines movement, breathing and meditation. It is beneficial for physical and mental health, and is accessible to everyone, regardless of age or fitness level. This article is designed for beginners, introducing fundamental postures with clear instructions and practical tips.
Contents
- Introduction to Yoga
- Mountain Pose (Tadasana)
- Tree Pose (Vrksasana)
- Warrior I (Virabhadrasana I)
- Warrior II (Virabhadrasana II)
- Triangle Pose (Trikonasana)
- Downward Dog Pose (Adho Mukha Svanasana)
- Child's Pose (Balasana)
- Cobra Pose (Bhujangasana)
- Chair Pose (Utkatasana)
- Conclusion and Regular Practice
Introduction to Yoga
Yoga is more than a series of physical postures; it is a path to balance, concentration and inner peace. For beginners, it's important to start slowly and listen to your body.
Mountain Pose (Tadasana)
Technique: Stand straight, feet together, arms alongside your body. Breathe deeply, stretch your spine, and feel grounded and stable. This posture is the basis of many other postures.
Tree Pose (Vrksasana)
Guide: In a standing position, place the right foot on the left thigh, maintaining balance. Clasp your hands in prayer in front of your chest. Focus on a fixed point to maintain balance.
Warrior I (Virabhadrasana I)
Application: Standing, take a large step back with your left foot, bend the right knee and turn the left foot slightly outward. Raise your arms above your head, palms facing in.
Warrior II (Virabhadrasana II)
Method: From Warrior I, open arms, parallel to the ground, look over right hand. The torso remains open and turned to the side.
Triangle Pose (Trikonasana)
Technique: Spread your feet wide, extend your arms horizontally. Bend over to your right side, touching your ankle, shin, or knee with your right hand. Raise your left hand to the sky.
Downward Dog Pose (Adho Mukha Svanasana)
How to do it: On all fours, lift your hips toward the sky, forming a triangle with the floor. Hands are spread apart, feet flat on the floor, or heels slightly raised.
Child's Pose (Balasana)
Relaxation: Kneeling, sit on your heels, lean forward, extending your arms in front of you or alongside your body. This posture is relaxing and gently stretches the back.
Cobra Pose (Bhujangasana)
Strengthening: Lying on your stomach, hands under your shoulders, gently lift your chest by engaging your back muscles, keeping your elbows close to your body.
Chair Pose (Utkatasana)
Toning: Standing with your feet slightly apart, bend your knees as if you were going to sit on a chair, arms extended upwards, parallel to each other.
Conclusion and Regular Practice
Regular yoga practice can transform your body and mind. Start slowly, respect your limits, and enjoy the journey to wellness.
