HomeHealthPractice Yoga at home with these 25 poses
Practice Yoga at home with these 25 poses
December 15, 2020
One way to exercise your body and mind is by doing yoga. The practice of yoga it is an activity that can be done anywhere, in the park, on the beach, in a living room or, if you want, it is also possible to carry out this discipline at home. What is ideal, now that we spend more time in our home and the best thing is that it can be done as a family.
If you are a beginner in yoga, there are simple postures, which you can perform without risking injury or injury. There are many positions that can be put into practice when doing a yoga session, depending on what you want to achieve.
What are the benefits of yoga?
On the other hand, yoga provides a huge number of benefits to mental and physical health. Among which the following can be mentioned:
– Reduces both stress and anxiety
– Improves sleep, helping to sleep correctly for the proper time
– Enhances the flexibility of the joints and other parts of the body
– Relieves body aches
– Helps burn calories
– Prevents premature aging
– Regulates blood pressure, as well as blood pressure
– Helps to control breathing and guide it to reach a state of relaxation
– Normalizes muscle tension.
Postures to do Yoga at home
There are different types of yoga, but they all focus on the same goals, meditation and liberation. Initially, this discipline was practiced in certain religions to achieve a connection with a spiritual plane. However, with the passage of time, it has taken more ground.
Now, yoga is practiced to achieve greater mental concentration, to absorb in relaxation, align energies, look back and learn to know ourselves. But that's not this, because it is also used as a exercise to keep the body fit.
Depending on the type of yoga you want to do, depending on the goal you set for yourself, the postures will change. Next, you will see several positions, some simple that you can carry out without the help of a coach, even as a beginner, and others with a slightly more advanced level. The best, you will do exerciseswithout leaving home.
It can be said that it is the easiest position in yoga, you just have to lie on your back with your legs apart, your arms spread on each side and your hands open facing the sky. When doing this pose, you can reach a state of deep relaxation.
The lower part of the legs should be resting on the floor, from the knees to the feet, as well as the hands. Inhale and lower your hips to your heels, keeping your arms extended. You will notice how the muscles of the legs, back and in turn relax you will oxygenate your brain.
Adho> (Downward facing dog)
Keep both soles of your feet, such as the palms of your hands, touching the ground and slowly lift your hips into a reverse V. Take a deep breath and keep your head down. This position tones the back muscles of the legs, stretches arms and spine.
If you want to add more movement to your exercise, you can lift one leg toward the ceiling after getting into the downward facing dog starting position.
Lie face down on the floor, keep your legs still, extend your arms and lift your upper body, making an arch with your back and looking straight ahead. With this movement an extension of the spine is achieved, at the same time as a stretching in the muscles of the abdominal area.
This posture is used, not only in yoga, but in gym abs routines. To do it, you must place your hands on the ground below the shoulders, extend your legs and support only their fingers. To get results, you should stay horizontal without lowering your hips and tightening your abdomen.
To begin, perform the previous position. Now raise your right hand and foot, leaving your entire body weight on your left extremities. Hold this pose for a couple of minutes, go back to the plank, and switch sides.
Squat as deep as you can, placing your arms forward in a prayer position between your knees. The position of the arms can change if you cannot maintain balance, it is also possible to leave them extended.
Ideal to lose weight, work legs and increase buttocks. It consists of raising the arms above the head with the palms facing inwards, bending the knees and stooping as when we sit in a chair. You must hold the pose for 30 seconds and repeat it several times.
This is a basic posture, ideal for beginners. It is used to start the session. To perform it, the body must be upright, the feet slightly apart and the arms must descend on each side with the palms facing forward.
A position to achieve an intense stretch. You start with your legs straight and your chest lifted, then you must lean forward until you touch the ground. Make sure to keep your abdomen tight and your back straight.
Baddha> (Bound Angle Pose)
Sit comfortably, your legs should angle inward with the soles of your feet pressed together. It is also known as the shoemaker's posture, because this is how Indian shoemakers used to sit when working.
Tones the legs and pelvis, stimulates the abdominal organs, maintains healthy kidneys, prostate, urinary bladder, ovaries, etc.
This is the most used position when meditating. Although it seems easy, it may cost a bit, but practice makes perfect. You should sit on the mat, bend both legs over the other, placing each foot on the opposite thigh, as close to the hip as possible.
Normally, this posture is complemented by the hands, which are placed on the knees touching the index finger with the thumb, as the "OK" signal.
Anjaneyasana(Crescent Moon Pose)
To achieve this position, place your hands on the floor and take a long step with your right leg back, lower your knee and rest it on the mat. Meanwhile, the left knee should be bent at the same level as the toes.
In this point a stretch should be felt in the upper leg that is backIf not, put it away a bit more. Hold the pose for 20-30 seconds, taking 5 deep breaths.
With this pose you stretch the front part of the body, strengthen the muscles of the back and improve your body position. To do it, follow the steps:
1. Kneel with your body upright and your hips should be on your knees.
2. Raise your hands towards your armpits, raise your chest towards the ceiling
3. Move your hands back one by one to grab your heels
4. Bring your head back so that your throat opens
5. Hold the pose for 30 seconds
6. To release, bring your chin to your chest, your hands to your hips and bring your body upright.
Uttana Padasana(Flying fish)
Lie on your back to the ground, keep your feet together and your knees tight. Arch your back upward, stretching your neck, move your head back until you touch the ground with the top of your body. Take a deep breath and raise your legs to a 45 degree angle with the floor, at the same time raise your arms and join the palms of your hands.
It is important to keep your legs and arms fully stretched, without bending the knees, nor the elbows.
This posture, among other things, tones the neck and back, regulates the activity of the thyroid gland.
Ardha Purvottanasana(Table posture)
Ideal for strengthening the abdomen and increase self-esteem. When you start sitting, bend your knees, which should also be located at the width of your hips, while your hands rest on the floor at shoulder height.
Breathe deeply, slowly raise your pelvis, breathe again and go up until your back is parallel to the ground. Hold the position for a few seconds and exhale before coming down.
Eka pada rajakapotasana(Pigeon pose)
To perform this asana flexibility is required, so it is not a position for beginners but, rather, for an intermediate level. It serves to extend and open the hips. Now, the posture consists of keeping the back leg straight and bending forward over the front leg that is bent.
If you have more experience, you can grab the foot of the back leg with both hands and bend your back. You will feel more stretch in a few seconds.
Plow pose can be done by yoga practitioners of any level. It is very simple, you just have to lie on your back on the floor with your arms stretched out on both sides of your body. Then lift your legs straight up to a 90 degree angle and slowly bring them back, at the same time raising your hips.
The ideal is let your feet touch the ground above your head, exerting pressure. However, if you can't, no problem, take them as far as the body allows and practice it constantly.
Ardha Matsyendrasana(Half twist sitting)
It serves to stretch the shoulders, hips and neck, energizes the spine, benefits the liver and kidneys, among other things.
To enter the position, bend your right knee and hide your foot under your gluteus, while your left knee will be bent, passing your foot over your right knee. The tip of the left foot is supported and the knee points up.
On the other hand, the left hand is placed behind the left glute with the palm against the floor. The right arm should go over the left knee and hold the foot of the same leg. Breathe and turn your head, looking back for 30 seconds.
When doing the tree pose, we improve both balance and concentration. It is very easy to achieve, you just have to stand up straight, put the sole of your right foot on the groin of your left leg, raise your arms and bring the palms of your hands together.
To keep the balance fix a point in front of youand don't stop looking at it from the beginning of the exercise to the end.
Virabhadrasana>I(Warrior pose 1)
Start from downward facing dog, bring your right foot forward between your hands, turn your left heel inward, and lift your torso as well as your arms above your head. Inhale. Take care that the heel of the front foot is aligned with the arch of the rear foot, the knee over the ankle and both hips facing forward.
Virabhadrasana>I(Warrior pose 2)
It is quite similar to Warrior 1, but with the arms stretched out in opposite directions, parallel to the ground and in line with the shoulders. The eyes should look over the middle finger. Tighten your abdomen and glutes for more work and better results.
A posture that provides firmness in the knees, lengthens the spine, tones and relaxes the muscles of the legs and trunk. To get into position, spread your feet apart, creating a triangle from your feet to your pelvic bone.
Turn one foot 90 degrees outward and the other 15 degrees inward. Stretch your arms in line with your shoulders. Exhale as you lower your torso toward the foot that you turned out. One arm should touch the ground, the other should be stretched upward with eyes looking at fingertips.
A stand rotation for the column. Begin sitting with both legs stretched parallel to the ground, bend your right knee and step your foot over your left leg, crossing it.
Now, the left elbow should push against the outside of the knee that is bent and the right hand is on the ground just behind your back. Hold it for a few seconds and then do it with the opposite side.
Adho Mukha Vrksasana(Pine)
Stand in front of a wall, bend forward until you touch the floor with the palms of your hands. Support the weight of the body on the hands located right in front and when you achieve balance, raise your legs, keep your back straight and stay in this position for 5 seconds.
Here are some simple yoga poses for you to do in the comfort of your home. There are many others, but to start these will help you.
Go ahead and become healthier by practicing yoga at home.