YogaSport tips
26 Jul 2018

6 EXERCISES FOR THE YOGA BEGINNER

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To start out, there's nothing like a few simple, accessible exercises that can be easily carried out at home.

These 6 poses work each part of the body and help to increase flexibility. Concentrating on breathing is a key element.

COACH'S TIPS

For each of the suggested poses, we recommend that you only hold them for a few seconds, without forcing yourself, to avoid causing any pain or strain. Try to concentrate and visualise your breathing. During yoga, you should try to breathe only through your nose.

 

These poses have been designed as a series of poses that you can repeat, although each posture can also be carried out separately.

POSE 1: STANDING FORWARD FOLD POSE (UTTANASANA)

-Execution of the pose: stand upright, feet hip-width apart, and try to hold yourself still as you distribute your weight evenly across the soles of the feet. The glutes should be slightly tensioned the stomach firm. The hips should be in a neutral position, and the back straight. The shoulders should be relaxed, the arms hanging loose at your sides with the palms of the hands facing forwards. Raise your hands towards your head as you raise your hands above your head. Breathe out and bend forwards from the waist as you stretch forwards as far as you can with the tips of your fingers, keeping your arms straight, almost touching your ears.

 

-Breathing: smooth, continuous and natural, through the stomach.

 

-Optional: the legs should be stretched during this pose, but for beginners or those lacking in flexibility at the back of the thighs, you can bend your knees slightly, ensuring you maintain the bend at the waist and keep your back straight and stretched.

POSE 2: HALF-MOON POSE (ANJANEYASANA)

-Execution of the pose: Breathe in deeply, then as you breathe out, stretch one leg out behind you in a lunge position, ensuring the top of your foot is flat to the ground. Try to push your rear heel back as far as possible. Bend your front knee. Breathe in, then out as you raise your arms towards the ceiling. In this pose, try to tilt your hips forwards and downwards. Engage your arms and lower your shoulders.

 

-Breathing: smooth, continuous and natural, through the stomach.

 

-Instructions: keep your hips in a neutral position without turning them.

POSE 3: TRIANGLE POSE (ANJANEYASANA)

-Execution of the pose: Stand upright with your legs wider apart than your hips. The legs remain tensioned during this pose. Turn your right foot at 90° towards the outside. Breathe in, and raise your stretched arms above your head. Breathe out and lower your arms out the sides of your body, parallel to the ground. Breathe in and turn from the waist, stretching back toward your rear foot as far as you can without relaxing your waist, keeping straight as if held up by a string. Breathe out and bend your body to touch your foot, with the other hand stretching up towards the ceiling.

 

-Breathing: smooth, continuous and natural, through the stomach.

 

-Instructions: the shoulders should be lowered, the body relaxed and the hips facing forwards.

POSE 4: COBRA POSE (BHUJANGASANA)

-Execution of the pose: Lie down with your stomach on the ground. Place your hands flat on the ground, just beneath your shoulders. Breathe in and breathe out as you extend your arms. Open up the chest and raise your hips so that your weight shifts slightly forward to the palms of your hands. Your weight should rest on your hands, which should be in line with your shoulders.

 

-Breathing: smooth, continuous and natural, through the stomach.

 

-Instructions: try to keep your shoulders lowered and your head tilted backwards.

POSE 5: DOWNWARD-FACING DOG (ADHO MUKHA SVANASANA)

-Execution of the pose: Starting from the final position of the previous pose, breathe in and then breathe out, gripping the ground with your toes. Using the strength of your arms and abs, push your hips upwards, stretching the arms and legs. Tilt your head towards the ground, forming a triangle shape with your body. Make sure your hands stay flat and parallel, in line with your shoulders. Your feet should be hip-width apart, aligned with your hands. You should try to stretch your back as much as you can.

 

-Breathing: smooth, continuous and natural, through the stomach.

 

-Optional: The legs should be stretched during this pose, but for beginners or those lacking in flexibility at the back of the thighs, you can bend your knees slightly, keeping your back straight and stretched.

POSE 6: CHILD'S RESTING POSE WITH ARMS EXTENDED

-Execution of the pose: Kneel down on the ground, resting back on your heels. Breathe in, breathe out, and then bend forwards from the waist, pushing with your heels, keeping your arms stretched out near your ears. You should feel your torso come into contact with your thighs. Stretch out your neck and back by pushing your tailbone toward the ground.

 

-Breathing: smooth, continuous and natural, through the stomach.

 

As you carry out these poses, you should always remember to be careful and listen to what your body tells you.

Don't forget to concentrate on your breathing to get the most from practising yoga. Enjoy your workout!

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