Yoga for beginners at home — useful exercises

Mod­ern life is full of stress­es that neg­a­tive­ly affect our well-being. For­tu­nate­ly, in yoga, even for begin­ners, there are sev­er­al sim­ple asanas that will help you achieve har­mo­ny and peace of mind. A per­son with absolute­ly any lev­el of phys­i­cal fit­ness can per­form them!

Yoga for Beginners - Warrior Pose

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What you will learn from the arti­cle:

Every­one knows about the ben­e­fits of yoga for health and peace of mind. This prac­tice is very diverse — you can choose the direc­tion to which you are most drawn. In addi­tion, it is not dif­fi­cult to mas­ter yoga even at home. the main thing is to fol­low the instruc­tions cor­rect­ly and care­ful­ly and, if pos­si­ble, avoid exces­sive loads.

Home yoga: where to start?

Yoga is a unique com­bi­na­tion of spir­i­tu­al prac­tices and phys­i­cal exer­cis­es. Any train­er will tell you that both com­po­nents are extreme­ly impor­tant for effec­tive train­ing. You, of course, do not have to feel how the ener­gy cir­cu­lates through the body, and believe in any­thing that con­tra­dicts your world­view. But focus­ing on inter­nal sen­sa­tions will help to improve your well-being and sim­pli­fy the imple­men­ta­tion of these exer­cis­es at times!

Before you start, you need to tune in to the les­son. The main thing in yoga (as, indeed, in any train­ing) is to per­form all move­ments mean­ing­ful­ly, with atten­tion, and not auto­mat­i­cal­ly, on “autopi­lot”.

READ ALSO: Which type of yoga to choose: a short guide for begin­ners

To get on the right “wave”, start each ses­sion like this.

Sit in the tai­lor’s posi­tion with your hands loose­ly on your hips and your eyes closed. Breathe deeply, lis­ten to your breath­ing, your body. When you real­ize that you have con­cen­trat­ed, pro­ceed to per­form asanas.

Yoga for sound sleep

Yoga for sleep - meditation

If you don’t sleep well, prac­tice this exer­cise. Sit in the tai­lor’s posi­tion with your hands on your knees. Con­nect the pads of your thumbs and index fin­gers, breathe deeply and slow­ly. As you inhale, press your index fin­ger on your thumb, as you exhale, ease the pres­sure. Repeat 20–25 times.

Yoga for stress relief

Yoga for stress relief - stretching

Pho­to: fizkes/Shutterstock/TASS

Sit on the mat, stretch your right leg, bend your left and, turn­ing your body to the left, grab your left knee with your hand, and rest your right hand on the floor. Repeat the exer­cise by turn­ing to the oth­er side.

Yoga for sedentary problems

Home yoga - for the back

Pho­to: f9photos/Shutterstock/TASS

Get on all fours. Slow­ly round your back, feel the stretch in your spine. Stay in this posi­tion. Then slow­ly bend your low­er back, look in front of you. Repeat the exer­cise 18 times.

Healing mudras

Mudras are spe­cial exer­cis­es in which only cer­tain parts of the body are usu­al­ly involved. Mudra in yoga is a pose or ges­ture with which yoga redi­rects the ener­gy flows in the body, there­by chang­ing the mood and state of the whole organ­ism.

It is bet­ter to per­form mudras in a calm envi­ron­ment, fac­ing east. But if nec­es­sary, you can do them any­where — on a walk and even in trans­port.

1. Mudra of ener­gy. Con­nect the pads of the thumb, mid­dle and ring fin­gers of each hand. Straight­en your index fin­gers and lit­tle fin­gers. Mudra helps with prob­lems with the spine, relieves insom­nia.

yoga at home - mudras

Pho­to: Africa Studio/Shutterstock/TASS

2. Mudra of sur­vival. Bend your thumb to the palm and cov­er with the rest of your fin­gers. This mudra relieves anx­i­ety.
3. Mudra of the earth. The thumb and lit­tle fin­ger are con­nect­ed by pads with slight pres­sure. Straight­en the rest of your fin­gers. This mudra is good for stress relief.

Edi­tor’s advice. Not only yogis believe that con­trolled breath­ing is an effec­tive rem­e­dy for psy­cho­log­i­cal prob­lems. It is safe and absolute­ly free. In stress­ful sit­u­a­tions, we breathe very quick­ly. If you switch to slow breath­ing, anx­i­ety decreas­es!

Be sure to com­bine prop­er breath­ing with asanas and mudras! If you want to learn the cor­rect and com­plete yog­ic breath­ing, watch the train­ing video.

Med­i­ta­tion for begin­ners. COMPLETE YOGIC BREATHING

source: Med­i­ta­tion Lessons (YouTube)

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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