7 Yoga Tips for Beginners
In this article, you will discover how easy it is to bring yoga to your daily life simply, safely and efficiently. These exercises are perfect for beginners, so it is also indicated to relieve and prevent back pain. So, take 20 minutes of your day and experience this wonder.
1-Gratitude.
No matter what your vision of the world is at the moment, but when you wake up, have the feeling of gratitude for your life, for breathing, for your abilities, for your knowledge and for the things you have.
2- Harmony between mind and body.
To establish this balance between mind and body, in inspiration raise your arms as if you are stretching and at the exhalation lower your arms laterally to shoulder height. Return with your arms up while filling your lungs and lower your arms sideways while emptying. Follow these two positions allowing breathing to drive the entire movement of the arms. Make ten breaths associated with this change.
3- Release of muscular tensions.
Sit on the ischium and join the soles of the feet away from the body in the distance of your forearm. Hold your feet and inhale using this “lever” to grow with the trunk and open the chest, in the exhale go down carefully with the trunk forward, reaching its limit of descent, support the elbows in the knees and relax in that position for ten breaths. In this position, in addition to benefiting the digestive system, muscle tensions caused by esterase are released, and lung capacity is expanded.
4- Mobility to the hips and legs.
While still sitting, pass the left leg over the left side of the body so that the left foot is close to the gluteus of that same side. Leave the right leg flexed in front of the body with the sole of the right foot near or touching the left thigh.
Turn slightly to the right side, leaving the navel toward the right knee, inhale and exhale flexing the trunk by supporting the abdomen on the thigh and stretching the arms in the extension of the trunk. Stay in this position for ten breaths while maintaining awareness in the abdominal region. From this side, you massage the ascending colon of the intestine. Then reverse the position of the legs and do to the left side, massaging the descending colon.
5 – Traction of the vertebral column.
Lie in the supine position that is, on your back on the floor, seeking alignment of the pelvis, spine, and head. Flexing your knees, hold them to the image. Do not force, just let your arms weigh and relax your shoulders. Stay in this position for 20 breaths.
5. Opening the chest and aligning the spine.
Using the same position as before, but with your knees bent, place your feet on the floor close to the body, looking at the width of the hip and leaving them parallel to each other. Place your arms outstretched so that you can touch your heels.
Rotate your palms upward, leaving your arms and backs of your hands flat on the floor (hands fit differently than the image). Inhaling, lift your hips, pushing the floor with your feet. Stay with your hip elevated for ten breaths.
6. Abdominal breathing
Support your hands on the abdomen above the navel to bring awareness to the abdominal musculature and feel its relation to the movements of the diaphragm during breathing.
Initially, do not try to do anything, just watch the breath the way it is, breathing in and out only through the nostrils. Do this for ten breaths that will be happening without your command.
7. Meditation to develop the ability to concentrate.
Concentrate on the air being inhaled through your nostrils and if your attention happens to disperse, bring it back to the breath. End this meditation by taking control of the breath, breathing in deeply.
Slowly, move the fingers of your hands, and finally, stretch. Depending on your daily schedule, book if possible within 3 to 10 minutes of your day for this meditation work that can also be done independently of the rest of the practice suggested here.
