10 Simple Yoga Poses That You Can Do Easily At Home
Yoga has long been known as a therapy to promote health and support the treatment of many diseases. If you are new to this subject, there are basic yoga poses that you need to master.
Practicing yoga offers many mental and physical health benefits to people of all ages. If you’re sick, recovering from surgery, or living with chronic conditions, yoga can become an integral part of your treatment and has the potential to speed up recovery, as well as increase effective treatment.
Yoga poses are a combination of breathing exercises, meditation, and poses designed to encourage relaxation and reduce stress. To stay safe, it’s best to practice with a trained person who can show you the right way to properly perform basic yoga poses. If you’ve ever had neck pain, back pain, joint pain, or osteoarthritis problems, talk to your doctor before starting a yoga routine. Here are 10 basic yoga poses.
#1. Mountain Pose
This is see as yoga base and as nền tảng trước khi bắt đầu những bài tập khác. Applying this stance frequently will help you feel steady, calm, and steady. Mountain pose is one of the yoga positions that also helps with sciatica relief, posture improvement, and buttocks muscle toning.
Start by standing upright with your feet either together or slightly apart. Be at ease and make sure your toes are on the mat or floor. Arms straight, palms along torso facing inside, open chest. Try to take at least 5-8 breaths at a time as you normally would.
Although not risky, you should start the position with your feet hip-width apart or lean against a wall to correct the pose if you have Parkinson’s disease (a disorder that causes muscles to vibrate and weaken), herniated discs, osteoarthritis in the knees, or trouble with balance.
#2. Downward Facing Dog Pose
One of the fundamental yoga poses that many people adore and perform in each session is the downward-facing dog. This exercise is supposed to tone the muscles in the back, arms, belly, and shoulders while also strengthening the upper body. Additionally, the downward-facing dog stance stretches and builds the entire body.
Begin by crawling, then lift your body up until your arms and legs are straight. To create an inverted V shape, push your upper body back, back straight, and heels as close to the floor as you can. If you believe your back thighs are too tight, bend your knees. If required, try to straighten your knees and extend your arms forward.
#3. Plank Pose
A fundamental yoga position called plank posture teaches us how to balance on our hands while using the entire body as support. This will help you maintain your position while breathing and will strengthen your abs.
Straighten your legs behind you while still on all fours, with your toes on the ground, and lift your heels. When you can view your entire body as one unit from head to toe, slide your heels back. Hands are in a straight line from the shoulders. Avoid sunken backs since they will hurt your back.
Take eight to ten deep breaths while contracting your abs, bringing your shoulders down and away from your ears, and maintaining a straight back. Repeat 5–10 times in the infant stance.
#4. Tree Pose
The tree is a great balance yoga pose for beginners to increase focus and learn to breathe while standing upright. This pose also helps you to balance on one leg.
Start with your feet together and slowly raise your right foot, resting it on top of your left thigh. Beginners will find it difficult to do this exercise, so you can bring your feet below your knees or lean against a wall for balance. Next, clasp your hands together and keep your gaze on a point in front of you.
Hold for 8-10 breaths and then switch sides. During the exercise, make sure that your body does not lean to the side of the supporting leg and tighten the abs, letting the shoulders relax.
#5. Warrior 1 Pose
The warrior pose is essential for building strength and endurance in basic yoga. This pose helps you to stretch the hips and thighs; while strengthening the entire lower body.
For warrior 1, stand up straight and take a big step back with your left foot, pressing your left heel into the ground and keeping your left toes 75 degrees forward, bending your right knee to form a 90-degree angle.
You lift your chest and bring your hands above your head, clasp your hands together, eyes looking up. Hold for 5 counts. Then return to the starting position and repeat with the other leg.
#6. Warrior 2 Pose
Warrior 2 is considered the most beautiful yoga word, symbolizing the achievements of a mythical warrior. This pose helps to widen the hips, thighs and perineum, so it is very beneficial for pregnant women from the second trimester. Accordingly, expectant mothers can lean on the wall to support themselves when practicing the exercise.
Stand up straight, legs wide. Rotate right toe 90 degrees outward and left toe 45 degrees inward. Bend your right knee so that it is perpendicular to the floor, do not let the knee go beyond your toes.
You spread your arms out to the sides and look towards your right hand. Hold for 8-10 breaths. Then do the same for the opposite side.
#7. Butterfly pose
Sit on the floor with your legs stretched out in front of you. Then bend the knee and pull the heel toward the groin to press the soles of the feet together, opening the knees to the sides. Bring both hands forward to hold your feet, ankles, or calves firmly. Relax your thigh muscles so that your knee lowers further towards the floor, hold for 1-2 minutes. You should feel a stretch in your lower back, inner thighs, and hips.
#8. Bridge Pose
Bridge pose helps you stretch the front of the body and strengthen the back of the body.
Lie on your back with your feet shoulder-width apart. Press the soles of your feet firmly into the ground and lift your buttocks off the ground. Close your hands behind your back and press into the floor while you expand your chest.
Imagine pulling your heels toward your shoulders to stretch your hamstrings. Hold for 8-10 breaths, then rest and repeat 2 more times.
#9. Child’s Pose
Child’s pose is an ideal pose for rest. Not only is this pose great for beginners, but it’s also a yoga pose for people of all levels.
In addition, you can use this pose to relax before going to bed or whenever you feel stressed.
You start by crawling and then slowly sit down, put your butt on your heels and stretch your arms forward, your hands touching the ground. Lower your forehead to the ground and let your whole body relax. With this pose, you can hold it for as long as you like.
#10. Seated Forward Bend Pose
This yoga pose helps you stretch the hamstrings, lower back, upper back, and hip area. This pose is perfect for anyone starting to learn how to breathe.
Start in a sitting position with your legs closed, feet relaxed and not turned in or out, hands hanging along the hips. You lift your chest and bend forward slowly, starting from the waist area. Squeeze your lower abs and imagine your navel moving towards your thighs.
Do this until you feel “tight” but no pain, hold for 8-10 breaths. During the exercise, make sure your shoulders, head, and neck are all relaxed.