YOGA FOR BEGINNERS- Guide to 11 Yoga for Beginners at Home, Yoga for stress relief, Yoga for flexibility
Mr. AJ
July 08, 2023
0
YOGA FOR BEGINNERS
#1: Beginning OF Yoga
Maharishi Patanjali is known as the father of modern yoga. He composed the Yoga Sutras 5,000 years ago, which is considered the foundational text of yoga philosophy. His work aimed to make yoga accessible to the general public in a simple manner. He explained the eight limbs of yoga, which include yama (ethical standards), niyama (self-discipline), asana (postures), pranayama (breath control), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation), and samadhi (state of oneness).
#2: What Is Yoga?
Yoga is an ancient mind and body practice that originated in India. The word "yoga" comes from the Sanskrit word "yuj," which means "to yoke" or "to unite." In yoga, the goal is to unite the mind, body, and spirit.
Yoga practice typically involves a series of physical postures (asanas), breathing exercises (pranayama), and meditation or relaxation. The postures are designed to stretch and strengthen the body, improve flexibility, and promote relaxation. The breathing exercises help to calm the mind and improve focus. Meditation or relaxation helps to quiet the mind and promote inner peace.
There are many different styles of yoga, each with its own focus and approach. Some popular styles of yoga include:
Hatha yoga: This is a general term for any type of yoga that focuses on physical postures.
Vinyasa yoga: This type of yoga links breath with movement, creating a flowing sequence of postures.
Ashtanga yoga: This type of yoga is a vigorous and challenging style that follows a set sequence of postures.
Iyengar yoga: This type of yoga focuses on precision and alignment in the postures.
Bikram yoga: This type of yoga is practiced in a heated room (typically 105 degrees Fahrenheit).
Yoga can be beneficial for people of all ages and fitness levels. It can help to improve flexibility, strength, balance, and endurance. It can also help to reduce stress, anxiety, and depression. Yoga can also be helpful for people with chronic conditions such as back pain, hypertension, and heart disease.
If you are interested in trying yoga, there are many different ways to get started. You can find yoga classes at gyms, yoga studios, and community centers. You can also find yoga DVDs and online videos. When choosing a yoga class or teacher, it is important to find someone who is qualified and experienced. You should also feel comfortable with the style of yoga that the teacher is offering.
Yoga is a safe and effective way to improve your physical and mental health. If you are looking for a way to reduce stress, improve your flexibility, or simply connect with your body and mind, yoga is a great option
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This is a basic standing pose that helps to improve balance and alignment. To do mountain pose, stand with your feet hip-width apart and your spine long. Ground down through your feet and lengthen through your crown.
Downward Facing Dog (Adho Mukha Svanasana)
This is a backbend pose that stretches the hamstrings, calves, and spine. To do downward facing dog, start on your hands and knees. Spread your fingers wide and press your palms into the mat. Tuck your toes under and lift your hips up towards the ceiling. Keep your spine long and your core engaged.
Plank Pose (Chaturanga Dandasana)
This is a strength-building pose that works the arms, shoulders, core, and back. To do plank pose, start in downward facing dog. Lower your body down to the mat until your forearms are resting on the ground. Your elbows should be directly under your shoulders and your body should form a straight line from your head to your heels.
Triangle Pose (Trikonasana)
This is a side-bending pose that stretches the sides of the body. To do triangle pose, start in mountain pose. Step your right foot forward about 3 feet and turn your right foot out 90 degrees. Bend your right knee so that your right thigh is parallel to the ground. Reach your arms overhead and bring your left hand down to your right shin. Your right arm should be reaching straight up towards the ceiling.
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This is a hip-opening pose that stretches the inner thighs and groin. To do cobbler's pose, sit down on the mat with your legs extended in front of you. Bend your knees and bring the soles of your feet together. Hold onto your feet or ankles and draw your knees towards your chest.
Child's Pose (Balasana)
This is a resting pose that calms the mind and body. To do child's pose, start on your hands and knees. Bring your hips back towards your heels and rest your forehead on the mat. Relax your arms by your sides and let your body sink into the pose.
Bridge Pose (Setu Bandhasana)
This is a backbend pose that stretches the spine and strengthens the core. To do bridge pose, lie on your back with your knees bent and your feet flat on the mat. Press your feet into the mat and lift your hips up towards the ceiling. Keep your spine long and your core engaged.
Corpse Pose (Savasana)
This is a resting pose that allows the body and mind to relax. To do corpse pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and take a few deep breaths. Allow your body to sink into the mat and let go of any tension.
Sun Salutation (Surya Namaskar)
This is a series of 12 poses that are linked together by breath. Sun salutation is a great way to warm up your body and prepare for other yoga poses.
Half Moon Pose (Ardha Chandrasana)
This is a balancing pose that works the core, legs, and arms. To do half moon pose, start in warrior pose I. Shift your weight to your right foot and lift your left leg up into the air. Bend your right knee slightly and reach your left arm up towards the sky. Keep your core engaged and your spine long.
Warrior Pose I (Virabhadrasana I)
This is a standing pose that builds strength and balance. To do warrior pose I, start in mountain pose. Step your right foot forward about 4 feet and turn your right foot out 90 degrees. Bend your right knee so that your right thigh is parallel to the ground. Keep your left leg straight and your core engaged.
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is a gentle pose that can help to calm the mind and body. To do child's pose, start on your hands and knees. Bring your hips back towards your heels and rest your forehead on the mat. Relax your arms by your sides and let your body sink into the pose.
Cat-cow pose (Marjaryasana and Bitilasana)
is a gentle backbend that can help to stretch the spine and relieve tension. To do cat-cow pose, start on your hands and knees. As you inhale, arch your back like a cat and look up towards the ceiling. As you exhale, round your back like a cow and tuck your chin towards your chest.
Downward facing dog (Adho Mukha Svanasana)
is a backbend that can help to relieve tension in the shoulders and neck. To do downward facing dog, start on your hands and knees. Spread your fingers wide and press your palms into the mat. Tuck your toes under and lift your hips up towards the ceiling. Keep your spine long and your core engaged.
Triangle pose (Trikonasana)
is a side stretch that can help to relieve tension in the hips and shoulders. To do triangle pose, start in standing position. Step your right foot forward about 3 feet and turn your right foot out 90 degrees. Bend your right knee so that your right thigh is parallel to the ground. Reach your arms overhead and bring your left hand down to your right shin. Your right arm should be reaching straight up towards the ceiling.
Pigeon pose (Eka Pada Rajakapotasana)
is a deep hip opener that can help to relieve tension in the hips, groin, and lower back. To do pigeon pose, start on your hands and knees. Bring your right knee forward so that your right thigh is parallel to the ground. Bring your right foot to the outside of your left knee. Lower your hips down towards the mat and rest your forehead on the ground.
Corpse pose (Savasana)
is a resting pose that allows the body and mind to relax. To do corpse pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and take a few deep breaths. Allow your body to sink into the mat and let go of any tension.
These are just a few of the many yoga poses that can help to relieve stress. If you are new to yoga, it is a good idea to start with simple poses and gradually work your way up to more challenging poses. It is also important to listen to your body and not push yourself too hard.
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There are many yoga poses that can help improve flexibility. Some of the most effective poses for flexibility include
Standing forward bend (Uttanasana)
This pose stretches the hamstrings, calves, and lower back. To do standing forward bend, stand with your feet hip-width apart and bend forward from your hips, keeping your back straight. Reach down towards your toes, or as far as you can comfortably go. Hold for 30 seconds to 1 minute.
Downward facing dog (Adho Mukha Svanasana)
This pose stretches the hamstrings, calves, shoulders, and spine. To do downward facing dog, start on your hands and knees. Spread your fingers wide and press your palms into the mat. Tuck your toes under and lift your hips up towards the ceiling. Keep your spine long and your core engaged. Hold for 30 seconds to 1 minute.
Pigeon pose (Eka Pada Rajakapotasana)
This pose stretches the hips, groin, and inner thighs. To do pigeon pose, start on your hands and knees. Bring your right knee forward so that your right thigh is parallel to the ground. Bring your right foot to the outside of your left knee. Lower your hips down towards the mat and rest your forehead on the ground. Hold for 30 seconds to 1 minute, then repeat on the other side.
Cobbler's pose (Baddha Konasana)
This pose stretches the inner thighs and groin. To do cobbler's pose, sit down on the mat with your legs extended in front of you. Bend your knees and bring the soles of your feet together. Hold onto your feet or ankles and draw your knees towards your chest. Hold for 30 seconds to 1 minute.
Bridge pose (Setu Bandhasana)
This pose stretches the spine and hamstrings. To do bridge pose, lie on your back with your knees bent and your feet flat on the mat. Press your feet into the mat and lift your hips up towards the ceiling. Keep your spine long and your core engaged. Hold for 30 seconds to 1 minute.
It is important to listen to your body and not push yourself too far when doing yoga poses. If you feel any pain, stop the pose and rest. With regular practice, you will gradually become more flexible.
