Yoga has now become one
of the much sought after the sport of choice. You are interested in this sport
can take a yoga class at the fitness center or try it at home. There is a wide
range of movement yoga for beginners that can be learned and practiced.
Movements of yoga for
beginners may look relaxed but needs to be done properly so that its benefits
can be felt. There are various benefits of yoga to be gained from reducing
stress and tension, improve flexibility and balance, to prevent and reduce the risk
of chronic diseases such as hypertension and heart disease.
Movements of Yoga for
beginners
Here are a few movements of yoga for beginners can
be done at home:
•
Mountain
Although it looks simple, yoga for beginners this
can improve posture and balance the body. To do this, stand in position upright
and make sure the tip of a thumb sticking each other's feet. Then, let the
parts of the heel is a little tenuous with the position of the hands is next.
Busungkan chest to posture looks ideal and position the head in an upright
position with your back and pelvis position fixed relaxes. Hold about 30
seconds to 1 minute.
•
Tree Pose
This movement is beneficial to train balance and
flexibility of the body. Beginning with the stand in upright, then paste your
both hands in front of his chest like a praying pose. Then lift up one foot,
then place the legs at the thighs. If not can do at once, help use the hands to
lift the ankle. Keep your hips stay balanced. Lasting about 30 seconds, and
then do alternately left and right between the legs.
•
Warrior
This position was able to train the muscles of the
lower body, while simultaneously building up stamina and balance. Known two
types of the position of a warrior. For the first position, stand upright and
expand to two feet. Rotate the shoulders facing to one side, left or right.
Adjust the direction of the soles of the feet towards her and then bend the
knees in the Forelegs overlooking one side of this as far as 90 degrees.
Meanwhile, legs that are on the back is tilted at 45 degrees positions. Raise
your hands up by your Palm. Keep the chest position remains upright. Hold about
30 seconds to 1 minute and switch sides.
On the position of
warrior next, position the legs is equal to the previous style of the warrior.
It's just, hands are stretched straight into the side of the left and right
shoulders with palms facing down. Hold for 30 seconds or until 1 minute then
switch sides.
•
Butterfly
The movement is the next yoga for beginners is the
butterfly. Butterfly movements are beneficial for stretching the lower back
part of the body, thighs, and hips. To perform the butterfly pose, sit with a
straight leg position towards the front, then fold into two legs. Meet right
and left soles and press towards the thigh in. Hold the soles of the feet with
two hands and relax your thighs slowly up to the position of the knee can be
closer to the floor. Hold the pose is approximately 1-2 minutes.
•
The Downward facing dog
The movement poses yoga for beginners this will make
the body forming a triangle. Its benefits are able to stretch your upper body,
arms, chest, legs, and back muscles. For downward facing dog pose, you can
start with a position as push-ups, just that You have to pull your hips
upwards. Then tighten up the position by pressing the palms and soles of the
feet to the floor to solidify positions. Inhale, and then align the legs. Relax
your head, place it between his arm and looked down with a view towards the
feet. Hold approximately 1-3 minutes.
•
Child's pose
This common position as relaxation and stretching
the back. As the name suggests, the
movement considered the position of children. In the Downward Facing Dog pose,
you need only lunges to stick to the floor. Likewise, with the chest, let it be
as close as possible with the floor. Chest and stomach will blend with your
front thigh. Expand to two hands straightforward, while the head was tilted
down to the bottom. Do while regulating the breath.
•
Reclining spinal twist
Lying on his back, then expand to two hands towards
the side to form the letter t. then pull the left leg and waist, bend to the
right. Place the sole of the left foot is parallel to the right knee. Face
leading to the Palm of your right hand, but let the chest still leads to the
future. Hold breath up to 10 times, then change sides.
Although the movements
of yoga for beginners looks easy, you will probably feel pain in certain parts
of the body when practicing it. Ask for guidance regarding yoga trainers the
right movement, to avoid injury. If you have special health conditions, we
recommend consulting a physician before practicing yoga.
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