In this article, we will cover a very interesting topic that will help us improve the state of our mental and spiritual health. But also, the health of our body and our balance.
Discover the 10 essential yoga positions to be in shape every day !
We will talk about the most important yoga poses we need to do every day to feel good and comfortable in our surroundings. But also, we will introduce you to the art of yoga, as well as many of its benefits.
The word yoga basically means “that which brings you to reality”.
Literally, it means “union”. Union means bringing you to ultimate reality, where the individual manifestations of life are superficial bubbles in the process of creation. At this moment, a coconut palm and a mango tree appeared from the same earth. From the same earth, the human body and so many creatures have arisen. It’s all the same land. Yoga means moving towards a reality where one knows the ultimate nature of existence, the way it is made.
Yoga, in ancient times, was often referred to as a tree with roots, trunk, branches, flowers and fruits. Each branch of yoga has unique characteristics and represents a specific approach to life. The six branches are Hatha yoga, Raja yoga, Karma yoga, Bhakti yoga, Jnana yoga and Tantra yoga. But before we continue, we will show you the different types of yogas that exist today..
Each type should be chosen according to your level of fitness and how experienced you are.
Ashtanga yoga: Based on ancient yoga disciplines but popularized in the 1970s, each of the six established posture sequences quickly connects each movement to the breath.
Bikram yoga: Held in artificially heated rooms at temperatures of almost 40 degrees and 40% humidity, Bikram is a series of 26 poses and the sequence of two breathing exercises.
Hatha yoga: an umbrella term for any type of yoga that teaches physical postures. When a class is labeled as “hatha” it is usually a gentle introduction to basic yoga postures..
Iyengar yoga: focuses on finding the correct alignment in each pose and using props such as blocks, blankets, straps, chairs and bolsters to do so.
Jivamukti yoga: Meaning “liberation while living”, jivamukti yoga appeared in 1984, incorporating spiritual practices and vinyasa-style practice. Each class has a theme, which is explored through writing, chanting, meditation, asana, pranayama and music, and can be physically intense.
Kripalu yoga: discipline for practitioners to know, accept and learn to know their body. In a classroom in Kripalu, each student learns to find their own level of practice on a given day by looking inward. Classes usually begin with breathing exercises and light stretching, followed by a series of individual poses and final relaxation..
Kundalini yoga: the Sanskrit word kundalini means spiral, like a snake. Kundalini yoga is a system of meditation geared towards the release of kundalini energy. A class usually begins with chanting and ends with chanting, and enters asana, pranayama, and meditation traits designed to create a specific outcome.
Power yoga: an active, athletic style of yoga adapted from the traditional ashtanga system of the late 1980s.
Sivananda: a system based on a five-point philosophy that maintains that breathing, relaxation, diet, exercise and positive thinking work together to form a healthy yogic lifestyle. Typically uses the same 12 basic asanas, reserved by sun salutations and savasana poses.
Viniyoga: designed to suit anyone, regardless of physical ability, viniyoga teachers should be highly qualified and tend to be experts in anatomy and yoga therapy.
Yin: a quiet, meditative yoga practice, also called Taoist yoga. Yin yoga helps release tension in key joints: ankles, knees, hips, entire back, neck and shoulders. Yin poses are passive, meaning the muscles need to be relaxed while gravity does the work..
Prenatal yoga: yoga postures carefully adapted to pregnant women. Prenatal yoga is designed to help women at all stages of pregnancy. It can help them regain their shape after pregnancy.
Restorative yoga: a relaxing method of yoga using props like blankets and bolsters to sink into deep relaxation without exerting any effort to hold the pose.
Health Benefits of Yoga
Several scientific trials have been published on the health benefits of yoga. Studies suggest that yoga is a safe and effective way to increase physical activity and improve strength, flexibility and balance. The practice of yoga has also been shown to be beneficial in specific medical conditions.
One of the great benefits of yoga is in relieving stress and coping with chronic illnesses or disabilities, as well as its potential to help prevent, cure or relieve specific conditions, such as heart disease, high blood pressure, carpal tunnel syndrome, asthma, diabetes and symptoms of menopause.
Weight loss, a strong and flexible body, beautiful radiant skin, a peaceful mind, good health – whatever you are looking for, yoga has it.
As such, the benefits of yoga are only seen at the level of the body and we fail to realize the immense benefits that yoga offers by uniting the body, mind and breath. When you are in harmony, your daily life is calmer and more fulfilling.
If you are new to yoga, there are certain postures that are essential for you to learn..
So you will be able to feel comfortable in a class or practicing alone at home. It is not easy to learn everything at once. Because there are more than 300 positions in the practice of physical yoga (asana), but these poses can put you on the right path. Do each of these exercises for 5-10 breaths. It also creates a great beginner yoga routine that you can do every day. So here are 10 essential poses that you can easily practice at home..
1. Mountain pose or Tadasana
The mountain pose is the basis of all standing poses. It gives you an idea of how to sink into your feet and feel the earth below you. The mountain pose may seem like ‘just standing up’, but that’s not all.
How to do it: Start by standing with your feet together. Press down on all ten toes as you move them apart. Engage your quads to raise your kneecaps and lift them up through the inner thighs. Pull your abs in and up as you lift your chest and press the top of the shoulders down. Feel your shoulder blades come together and open your chest. Keep your palms facing inward, towards the body. Imagine a rope drawing the crown of the head up to the ceiling and breathing deeply through the torso. Hold 5-8 breaths.
2. Downward dog posture
The downward dog pose is used in most yoga practices and it stretches and strengthens the entire body. They say a dog upside down a day keeps the doctor away.
How to do it: Get on all fours with wrists below shoulders and knees below hips. Go down your toes and lift your hips off the floor as you pull them back toward your heels. Keep your knees slightly bent if your hamstrings are tight. Otherwise, try to straighten your legs while keeping your hips back..
Walk your hands forward to give yourself more length if needed. Firmly press in your palms and turn your inner elbows towards each other. Tighten your abs and continue to mobilize your legs to keep the torso towards the thighs. Hold 5-8 breaths before landing on your hands and knees to rest.
3. Plank pose
The plank teaches us to balance our hands while using the whole body to support us. This is a great way to strengthen the abs and learn to use the breath to help us stay in a difficult posture..
How to do it: On all fours, bend under the toes and lift the legs off the mat. Slide your heels back far enough until you feel you are a straight line of energy from head to toe. Tighten the lower abdominals. Pull the shoulders down and away from the ears. Pull your ribs together and breathe deeply for 8-10 breaths.
4. Triangle pose
The triangle is a wonderful standing position for stretching the sides of the waist, opening the lungs, strengthening the legs, and toning the whole body..
How to do it: Start standing with your feet apart. Open and stretch the arms out to the sides at shoulder height. Rotate your right foot 90 degrees and your left toes approximately 45 degrees. Squeeze your quads and abs as you lean to the side over your right leg. Place your right hand on your ankle, shin, or knee and lift your left arm up to the ceiling. Turn your gaze to the top of the hand and hold it for 5-8 breaths. Lift up to stand up and repeat this on the opposite side.
5. Tree pose
The Tree Pose is an impressive standing balance that beginners can work on. It is good for concentration and learning to breathe while standing and maintaining the balance of the body on one foot.
How to do it: Start with your feet together and place your right foot on your left inner thigh. Support your hands as if in a prayer. Find a focal point in front of you so that you can stand up easily while staring at it. Hold and breathe 8-10 breaths. Then switch sides. Be careful not to lean towards the standing leg. Keep your abdominals mobilized and shoulders relaxed.
6. Warrior Posture 1
Warrior poses are essential for building strength and endurance in a yoga practice. It gives us confidence. In addition, it lengthens the hips and thighs while strengthening the lower body and trunk. Here are two poses of the warrior below. Warrior 1 is a good pose to open up the body well in the front. All this strengthens the legs, hips, buttocks, trunk and upper body..
How To: For Warrior 1, you can take a giant step back with your left foot, then turn your left heel down and tilt your left toes forward 75 degrees. Lift your chest and press the palms up. Walk forward and repeat with the opposite leg.
7. Warrior Posture 2
The other warrior pose is for the outer thigh area. This is a good starting point for many side postures, including triangle, extended angle and halfpipe balance..
How to do it: Stand with your feet apart. Rotate your right toes 90 degrees and your left toes 45 degrees. Bend your right knee until it is directly above your right ankle while keeping the torso even between the hips. Extend your arms out to the sides and look over your right hand. Hold for 8-10 breaths before straightening the right leg and turning your feet to the other side to repeat on the left side.
8. Gripper posture
It is important to practice forward curves in yoga. The goal is to stretch the hamstrings. But also the lower and upper back, as well as the sides. The pliers pose is perfect for everyone to start learning to breathe in awkward positions.
If you experience sharp pain, you should stop. But if you feel the tension as you fold forward and can continue to breathe, you will slowly begin to relax and let go. You can also keep your knees bent in the pose as long as the feet remain flexed and together.
How to do it: Start by sitting down with your legs together, your feet firmly bent. All this while turning neither in nor out, and your hands close to the hips. Lift your chest and begin to lean forward from the waist. Tighten your lower abs and imagine your belly button moving up your thighs. Once you’ve reached your maximum, stop and take 8-10 breaths. Make sure your shoulders, head and neck are relaxed.
9. Bridge posture
The bridge is a backward curve for beginners that stretches the front body and strengthens the body part behind.
How to do it: Lie on your back and spread your legs at the hips. Press down firmly on the feet and lift the buttocks off the mat. Intertwine your hands and press the fists down to the floor as you open your chest even more. Imagine dragging your heels towards your shoulders to mobilize your hamstrings. Hold for 8-10 breaths then lower the hips and repeat twice.
10. Balasana, child’s pose
Towards the end of the yoga session you need to rest. The kid pose is an awesome pose not only for beginners but also for yoga practitioners of all skill levels. It is good to use the kid’s pose when you are tired. Or before going to bed at night or whenever you need to relieve stress.
How to do it: Get on all fours, then bring your knees and feet together. Meanwhile, rest your butt on your heels and stretch your arms forward. Lower your forehead to the floor and let your whole body free. Hold as long as you want.
The level of intensity varies depending on your form and type of yoga
The intensity of your yoga workout depends on the type of yoga you choose. Techniques like hatha and iyengar yoga are gentle and slow. Bikram and power yoga are faster and more stimulating. Yes. There are yoga poses to cover just about every core muscle. For example, to really burn abdominal fat, you can do a boat pose, in which you swing on your lower back and hold your legs in the air..
In yoga, you don’t build up arm strength with weights or machines, but with your own body weight. Some poses, like planking, distribute your weight evenly between your arms and legs. Others, like the crane and crow poses, challenge your arms even more by making them support your body weight..
Yoga poses work all sides of the legs including your quads, hips, and thighs.
Yoga squats, bridges, and warrior poses involve deep knee elbows, which give you a more sculpted rear..
Certain movements like downward dog, toddler pose, and cat / cow give your back muscles a good stretch. In fact, yoga is great for relieving back pain. Yoga poses stretch your muscles and increase your range of motion. With regular practice, they will improve your flexibility. It takes a lot of strength to keep your body in a balanced position.
Regular practice will strengthen the muscles of the arms, back, legs and abdominals..
Yoga is not competitive. Focus on your own practice and don’t compare yourself to other people in your class. Plus, yoga is good even for beginners and you can do it anywhere, indoors or outdoors. All you need is enough space for your yoga mat.