Yoga exercises for beginners: 9 basic poses that will encourage you to start


Many times we think that the practice of yoga is for people with developed physical condition or extraordinary flexibility; on the contrary, yoga is to achieve flexibility in the body, strengthen the muscles and calm the mind.

First recommendation: open mind and attention to your body

On this path, there are collocations that will make you believe that the practice of yoga is difficult or impossible in your body, but the truth is that there are also basic and gentle postures of less complexity, especially for the joints and without straining the muscles to give you some discomfort, but they achieve important benefits integrally. Join an instructor and consult your doctor before starting your routine if you are pregnant, have injuries, are overweight or have recent surgeries.

Second recommendation: Prewarming.

When starting the yoga routine, psychophysical gymnastics or prior warm-up is important, as it allows you to prepare your joints and muscles, as well as gradually awakening your body, especially your respiratory system. It always begins with the axis and center of your body: the spine. Make up and down movements on your neck, left and right, turning your head side to side and then lowering it to one side and the other. These are the three possibilities of movement in this part of the body, and they are the same that you must achieve, slow and breathing, in the entire spine.

After preparing the spine, you can continue with movements in the wrists, elbows, shoulders, ankles, knees and groin; Always remember to breathe deeply and consciously, inhaling at your best capacity and exhaling slowly through your nose.

Once the body is ready, you can continue with the following basic yoga postures:

Yoga Exercises for Beginners

1. Mountain Pose

Standing, lengthen your body by separating your legs about the width of your hips, aligning your knees and ankles; relax shoulders and release your arms. You must feel your head looking for the sky, lengthening your entire body and spine. Inhale deeply and exhale slowly through the nose. This is the Mountain pose or its Sanskrit name Tadasana. Focus your attention on the spine, the breath and the equal distribution of your body on both feet. Inhale deeply and raise your arms to your sides, aligning your wrists and elbows with your shoulders. These should be relaxed, make sure they do not close your neck, but are low. Breathe there for a moment and then raise your hands, at the same shoulder width, looking up at the sky. Breathe

2. Posture of the Stork

After about 20 seconds in each placement, lower your arms slowly by the sides followed by your torso. Your sight is on the knees and arms down: this is the Stork pose or Utanasana. Rest there for a moment breathing deeply and exhaling slowly through your nose. Let all the posterior muscles in your body lengthen. Inhale and rise to the top raising your arms up the sides to the Mountain position, lower your body slowly while exhaling releasing the air and the weight of your torso in a controlled way towards the Stork position. Repeat these breaths with movements, until you achieve a constant and fluid rhythm, slow and calming, revitalizing and energizing…

3. Front bend pose

Rest for a moment in the Stork pose. Begin to climb from your head forward, slowly lengthening your entire back, until the head is at the level of the pelvis. Although your legs are elongated, do not take the weight off your knees; you must give it a minimum flexion to protect the joint: the knee is released and the muscles are activated more, since these are the ones that support the weight. The hands can be on your legs but without supporting the weight on them. This is the Urdhva Utanasana posture. Face forward and inhale, exhale slowly as you return to the Stork pose. Take a deep breath while raising, activating and strengthening the lower back or lumbar, exhale as you release the tension in the body and stretch the posterior muscles. Repeat this until the movement is smooth and slow. Visualize movement in the spine, and pay attention to the muscles that are being strengthened and those that are being relaxed. Enjoy the activation in the body.

4. Child’s Posture

Slowly lower yourself to the floor, support your knees and seek the position of the Child or Balasana. In it you can rest your back, neck and shoulders. Let the weight of your body release towards the Earth, and thereby achieve rest. Closing my eyes allows me to hear more of what is inside than what is happening outside: breathing, heartbeat, etc…

5. Diamond Pose

Its name in Sanskrit is Vayrasana, and it is the placement in which you sit on your heels with your knees bent. Here you can breathe deeply, feel your chest expanding and emptying, the lungs achieving their greatest capacity, and relaxation in the shoulders, arms, face. Breathe in and raise your nose to a higher diagonal, exhale and drop your head and torso. Repeat it so many times until you achieve a constant rhythm, stimulating the organs in the abdominal cavity and making your spine more flexible, developing respiratory capacity and achieving internal tranquility.

6. Staff Pose

Sit by lengthening your legs forward and your torso and head up. The toes point towards the sky and release the shoulders. This is the Cane or Dandasana posture, and in it a greater amount of blood is retained in the abdominal area, it strengthens the lower and middle back, as well as the abdomen and legs; postural corrector and a great help for breathing awareness, as well as relieving low back pain. Bring your hands up to shoulder height, achieving a single line. Take a breath there.

7. Back Extension Posture

Now raise your arms to the sky, separating them to the width of the shoulders, making sure that they are down and not on the neck. Inhale deeply, and as you exhale, release the weight of your torso and head forward, relaxing shoulders, neck, and back. Breathe, and relax on the exhale, free yourself to rest. This is the pose of the Back Extension or Pascimottanasana. Go up inhaling, and exhale while going down controlled.

8. Half Twist Posture

Raise your torso again, bend your right leg towards your abdomen, and hold it with your left hand, slowly turn your torso to the right and support your elongated spine while you breathe. This is known as the Half Twist Pose or Ardamatsyendrasana. Slowly return to the center while you breathe and do the same on the left side: bend your left leg and hold it with your right hand while turning your torso to the left side. Breathe there for a moment and slowly return to the center. This placement lubricates the spaces between the vertebrae, making it more flexible and stimulating the sympathetic system. Strengthens the abdomen and back, in addition to stimulating the abdominal organs.

9. Butterfly Pose

Look for the Butterfly or Baddhakonasana pose, sitting and joining the two soles of your feet, lengthening your spine and breathing deeply and consciously. Breathe in and out slowly through your nose. You can breathe up, and release the exhale as you slowly lower your torso and head forward. Finish your routine with this exercise, and you will feel your body more aligned, active, relaxed and with more attention to your breathing and posture. Your mind calms down and you achieve tranquility accompanied by a complete energization. It is a routine of a few minutes, which you can repeat daily and in a matter of days you will see the change in the way you sit, walk, and breathe and above all, the ease of finding calm.


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