Over the past few years, yoga has become one of the most popular sports. It not only helps to make the body stronger, but also makes a person much calmer. Even internationally renowned artists call themselves yoga devotees.
Many people would also like to try it, but they just don't know where to start. If you do not want to go to a professional trainer, then you can slowly start mastering yoga at home. The main thing to remember is that all exercises must be done carefully and not overload your body. And it's best to start your workout with these 5 yoga asanas for beginners.
Dead Man Pose (Shavasana)
Try to start with this position. It should definitely not cause difficulties in execution, because it does not require much effort. Shavasana helps to calm down, normalize blood circulation and, most importantly, relieve fatigue.
Lie down on a yoga mat. Remember that you must first remove all unnecessary jewelry and tight belts that can squeeze the skin and interfere with blood circulation. Relax and stretch your body in one line. Spread your feet to the sides, breathe through your nose. In general, being in this position is worth a few minutes. The duration depends only on how long it takes you to calm down. It is worth noting that it is better to end the practice with this pose if you decide to master the following asanas.
Mountain Pose (Tadasana)
Now it's time to cheer up a little. Tadasana is perfect for this. In addition, this asana also raises the general tone of the body. It strengthens the internal and external abdominal muscles and also improves your posture.
Stand straight with your feet together, parallel to each other. Tighten your muscles, tighten your abdomen and spine, and remember to straighten your neck. Raise your hands through the sides, connect them with your palms to each other. Breathe deeply through your nose. You can stay in this position for 30-60 seconds.
Warrior Pose I (Virabhadrasana I)
The Warrior I pose is slightly more difficult than the previous two. However, if you follow it according to the instructions, then no problems should arise. This asana strengthens the gluteal muscles and strengthens the abs. It also has a positive effect on the feet and knees.
Get into the Tadasana Pose (previous). Raise your hands up and press them together with the backs of your palms. Take a deep breath. Now place your feet wider than your shoulders. Come out. Turn the body to the right, turn your right foot there. Wrap the left foot, in turn, slightly inward. Bend your right knee so that it forms a 90-degree angle. Try to keep your left leg straight. Look at your palms, don't slouch. Stand in this position for 30 seconds. Then return to the starting position and repeat the asana on the left leg.
Cat Pose (Bitilasana)
The cat pose may be familiar to some people, as it is often used as a warm-up before fitness sessions. However, it is a separate yoga asana. It is quite simple to perform it, moreover, there are practically no contraindications for it. It helps to improve blood circulation and also has a wonderful effect on the spine.
Get on all fours. Remember, your arms must be straight, and your gaze must be down. Inhale and round your back. Relax all muscles and lower your head down. Try to stay in this position for a few seconds. Exhale and bend in your back, raise your head and look straight ahead. Then return to the starting position. Repeat this exercise slowly 8-16 times, depending on your physical fitness.
Child's pose (Balasana)
It is best to end your workout in a relaxing position. Balasana is one of these asanas. People also call it the pose of a child. It helps to calm down, as well as give the muscles the rest, which is so necessary at the end of a hard day.
Get on your knees. Bring your big toes closer to each other, sit on your heels yourself. Exhale and bend forward between your thighs. Place your forehead gently on the floor. Stretch your arms at your sides along your body. Try to touch the floor with your shoulders. Feel your muscles relax. Breathe in slowly, remaining in this position for a few minutes.
If you are more into active fitness, then plogging is definitely for you. The new Swedish sport has already conquered the whole of Europe, so it will soon reach Russia.
