Yoga has now become one of the most popular sports choices. You who are interested in this sport can take yoga classes at the fitness center or try it at home. There are various kinds of yoga movements for beginners that can be learned and practiced.

Yoga movements for beginners may look relaxed, but it needs to be done well so that the benefits can be felt. There are various benefits of yoga that can be obtained, ranging from reducing stress and tension, increasing flexibility and balance, to preventing and reducing the risk of chronic diseases such as hypertension and heart disease.

7 Yoga Movements for Beginners to Do at Home

Yoga Movement for Beginners

Here are some yoga movements for beginners that can be done at home:

  • Mountain

  • Even though it looks simple, this yoga movement for beginners can improve posture and body balance. To do this position, stand up straight and make sure the two tips of your toes are sticking together. Then, leave the heel slightly stretched with your hands on your sides. Stretch your chest so that your posture looks ideal and keep your head in an upright position with your back and pelvis relaxed. Hold for about 30 seconds to 1 minute.

  • Tree

  • This movement is useful for training body balance and flexibility. It starts with standing upright, then sticks your hands in front of your chest like a pose in prayer. Then lift one leg, then place the foot in the inner thigh. If you can’t do it all at once, help use your hands to lift your ankles. Keep your hips balanced. Hold for about 30 seconds, then do it alternately between the left and right legs.

  • Warrior

  • This position is able to train the lower body muscles, while building stamina and balance. There are two types of warrior positions. For the first position, stand up straight and spread to two legs. Turn the shoulder facing one side, left or right. Adjust the direction of the sole of the foot toward him then bend the knee in the front leg facing one side of this as far as 90 degrees. Meanwhile, the leg at the back is tilted at a 45 degree position. Raise your hands up with your palms together. Keep the chest upright. Hold for about 30 seconds to 1 minute and change
    In the next warrior position, the leg position is the same as the previous warrior style. It’s just that, the hands are stretched straight to the left and right sides of the shoulders with the palms facing down. Hold for 30 seconds or up to 1 minute then switch sides.

  • Butterfly

  • The next yoga movement for beginners is butterfly. Butterfly movement is useful for stretching the lower back, inner thighs and hips. To do the butterfly pose, sit with your legs straight in front, then fold your legs. Bring your right and left soles together and press towards the inner thigh. Hold your feet with both hands and relax your thighs slowly so that your knees can get closer to the floor. Hold this pose for about 1-2 minutes.

  • Downward facing dog

  • This yoga pose for beginners will make the body form a triangle. The benefits are being able to stretch the upper body, arms, chest, legs, and back muscles. To pose downward facing dog, you can start with the position as a push up, only you have to pull your hips up. Then strengthen the position by pressing the palms and soles of the feet to the floor to stabilize the position. Inhale, then stretch your legs. Relax your head, place it between your arms and look down at your feet. Hold for about 1-3 minutes.

  • Child’s pose

  • This position is usually done as relaxation and stretching the back. As the name suggests, the movement is considered to be the position of children. In a Downward Facing Dog pose, you only need to bend your knees to stick to the floor. Likewise with the chest, leave it as close as possible to the floor. Your chest and abdomen will merge with your quadriceps. Extend both hands straight forward, while the head down. Do it while breathing.

  • Reclining spinal twist

  • Lie on your back, then spread to both hands to the side to form the letter T. Then pull your left leg and waist towards the right, bend. Place your left foot parallel to the right knee. Face toward the palm of the right hand, but keep the chest pointing forward. Hold for 10 breaths, then change sides.

Although yoga for beginners looks easy, you may feel pain in certain parts of your body when you practice it. Ask the yoga trainer for proper movements to avoid injury. If you have special health conditions, you should consult a doctor before practicing yoga.

Categories: Healthy


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