Do you know any easy yoga poses to do at home for beginners?

Hello, everybody! Haven’t been here for so long.

Well, I decided to do my workouts at home. And to start I am planning to do some yoga exercises first, however, I’ve never tried to do yoga before. I am here to ask you to give me a piece of advice.
What do you think about yoga? Have you tried it before? Do you know any easy exercises to do at home? I am looking for stretch exercises, especially for my back and legs.
What simple yoga exercises for beginners do you know? Which yoga positions are the most popular and effective? What simple yoga stretches can you recommend at all?

Any information will be very helpful. I am looking forward to your reply. Thank you!

 

4 Answers

Hello there, my fellow user! It is actually one of the most interesting questions you could ever find here…To be honest, being a huge yoga fan myself, it would be a little bit hard to decide which poses are exactly the best ones. Though, I think, I will actually manage to note down some suitable ones for a begginer like you…Here is what I can help you with:

For starters, I want you to know some basic essential facts about yoga:

  1.  It is known to be one of the best ways to imrpove your spine condition and even make the scoliosis disappear.
  2. A great weight loss thing. In case you want to get rid of those exra after-holidays lbs you have gained, bring your yoga mat and do your best, girl!
  3. Wanna calm your thoughts, learn some meditation trics and reduce the exhausting common stress level? Yoga would be your saviour here.
  4. If the words ''I want to get my body in tone'' seem familiar to you-open up the Pinterest app and search for some begginer yoga poses.
  5. It is a common knowledge, that humans are notorious for being too lazy sometimes, so if you want to prove everyone wrong and forget about the laziness forever and more…take up yoga and you will not be disappoined, seriously!

Anyways, I would gladly share with you some really effectife yoga poses, which are quite easy to realize even if you are new to all of that yoga stuff:

  •  the forearm stand-quite hard for newbies, but gets well with practise.
  •  the basic lotus pose to relax more.
  •  the bridge pose- works great to reduce spine and lower back pain.
  •  the cat pose for a little muscle warm-up.
  •  the pigeon pose-a cool exercise for your inner thighs and hips.
  •  triangle pose- the best one for your both legs and spine stretching.

So, that is it for today. I do hope you will enjoy some of mentioned above poses and even include them to your daily morning or evening routine.

In addition, I would like to give two pieces of advice:

1.If you find it hard to do all of that by yourself-take your significant other of any friend and try some couple yoga poses. It woulb be both fun and quite beneficial process for each of you.

2.You can also buy a month membership for yoga classes in your local gym, so that the proffessional instructor would help you fill up some blanks or misunderstandings and even give a few useful recommendations.

Stay fit and do yoga, my dear!

To start with, good leg flexibility is not only a more graceful and easy gait but also good blood supply and metabolism.

Moreover, yoga says that all processes on a subtle level – governed by prana – the internal energy of the body, that moves lightly, if the body flexible enough, and muscles are elastic.
Therefore, yoga postures, for the most part, are aimed at developing and maintaining sufficient flexibility of muscles and joints. Although to the training aspect, of course, is also given a lot enough attention.

I can recommend you an excellent a set of yoga exercises for the thighs and buttocks that will give you slim and elastic hips, and also help develop the ability to sit on the twine.

Yoga for stretching:

  1. A pose of a happy child
    This pose not only opens the hips, but also has a beneficial effect on the lower back.
    Lie on your back. Bend the knees, pull them to the sides, and grasp the outer surfaces of the feet. Legs in the knees are bent at an angle of 90 degrees. Keep your hands on the outside of your legs.
    Using the strength of the upper body, gently and evenly press your hands on your legs so that your knees move toward the floor next to the armpits (see photo).
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    Hold in the final position for 5 deep breaths-exhalations.
  2. Wide sitting
    Stand up straight, the feet are slightly wider than the hips.Bend your knees and lower your hips to the ground, making a deep squat. If you can not put the heels on the floor, place a towel or yoga mat under them to create a support.

    Connect the hands in front of the chest at the level of the heart, and press elbows on your knees from the inside to even more open the hips.
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    Hold for 5 breaths-exhalations, then relax and slowly rise.

  3.  A pose of an open lizard
    Make a low lunge, see the photo
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    Slowly bend and lower the right knee to the right, so that the weight moves to the outer surface of the right foot. Keep your arms straight, your chest pushes forward to increase the stretch.
    Hold in this position for 5 full breaths, then do the exercise again, putting forward your left leg.
  4.  A pose of a butterfly
    Allows you to stretch both hips at once, and also the pelvic area.Sit on the floor, bend your knees and move the soles of your feet to each other.

    Use your hands to unfold the soles upwards. Using the muscles of the legs, try to squeeze the knees to the floor, as far as possible.

    Make 5 breaths, then slowly lean forward, pushing the load of the body to the legs. Try to keep the spine elongated and straightened.
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    Embrace the feet with your hands, and gently press your elbows on your knees, lowering them to the floor.
    As you reach the ultimate slope, stay in it for 5 full breaths-exhalations, then slowly straighten your legs.

  5.  A pose of a dove
    One of the most effective poses for opening the hip joints and hips.Sit down so that the left leg is stretched out behind, and the right leg is bent at the knee and was in front; the right foot, at the same time, is directed inwards, towards the stomach (see photo):
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    The left hip should be directed to the floor; if it turns around, tuck the right foot closer to the body. Hands can be placed either on the right thigh, or on the sides, or in front of you – stretching forward.

    Hold this position for 5 breaths, trying to identify and relax all areas where tension is felt.
    Repeat the exercise by changing the legs.

    This is a relatively simple yoga for strengthening the hips and buttocks. You can do these exercises as an independent practice, or include them in your training program. They will make your thighs more slender and elastic, develop flexibility, and help to prepare for the twine.

Hello! I recommend:

Mountain Pose

Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. Mountain pose may seem like “simply standing,” but there is a ton going on.

Downward Facing Dog

Downward Dog is used in most yoga practices and it stretches and strengthens the entire body. It is always said, “a down dog a day keeps the doctor away.”

Plank

Plank teaches us how to balance on our hands while using the entire body to support us. It is a great way to strengthen the abdominals, and learn to use the breath to help us stay in a challenging pose.

Triangle

Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.

Hello! This is a very interesting question. Remember, when I just had my first steps in yoga I was so uninformed. So I would like to help you. First of all, there are a lot of youtube blogs about yoga. There are even videos like “Yoga for beginners”. Individual yoga asanas, as well as the particular sequence of their performance, are designed ideally to free the body from stress.

Here I have some very easy poses for you.

At the beginning of the yoga lesson, the student lays on his back in a relaxed position and breathes deeply before being guided by active relaxation, in which the individual parts of the body are alternately tense and relaxed.

Greeting the sun, the classic sequence of twelve yoga positions, this energizing warm-up, performed at the beginning of every yoga lesson.

Relaxation.
Between yoga exercises the beginner rests on the back in the so-called the position of “dead body”, breathes deeply and feels the positive effects of the previously performed position of yoga. Raising legs. Single leg lift – these are not the right yoga positions, and exercises to stretch the leg muscles and warm them before the next exercises.

Relaxation.

Raising both legs – strengthens the abdominal muscles, which allows you to maintain your yoga position for a longer time.

Relaxation.

Candle – Sarvangasana. This yoga asana is a reversed position, contributing to increasing the supply of blood to the brain.

Relaxation.

Fish (Matsyasana). While doing this asana is breathing deeply, which increases the vital capacity of the lungs and can help to remove respiratory problems.

Relaxation.

Incline forward (Paschimotanasana)
This yoga position stretches the entire back of the body, increases the flexibility of the lumbar spine and improves the entire posture.

Relaxation.

Triangle (Trikonasana). This yoga position is a lateral deflection of the spine, which simultaneously stretches, contracts and relaxes all the main back muscles.

Final relaxation

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