Yoga has been one of the nobless fitness practices ever. In fact, it provides so many benefits to practitioners and that’s why millions of people are joining the community each year. It’s time for you to roll your yoga mat and find your inner peace. The beauty of this fitness practice is that you don’t have to be a yogi to reap the benefits. Whether you’re young or old, fit or not, practicing yoga will calm your mind and strengthen your body. Don’t be intimated by fancy yoga studios or poses. At home, anyone can perfectly start meditating and become a yoga lover. Let’s see how yoga is For Everyone: The Benefits and positions for fitness lovers.
Yoga Benefits for everyone
Apart from being very simple and relax, yoga offers a long list of incredible benefits. Not everyone is interested in joining a fitness training journey but still like to stay fit. Yoga is thus a perfect recommendation as it will increase muscle strength and tone. You’ll learn how to improve your respiration, control your energy level, and maintain your productivity. By stretching during yoga sessions, you will become more flexible and it will lower your risques of injuries in general.
Athletes practicing yoga tend to perform better in every single discipline as well. Moreover, studies show that yoga is one of the best therapy in weight-loss management. After frequent attendances to yoga classes, many found the key to improving their physical condition and constantly manage their weight.
Meditation involved in yoga also reduces stress and enhances cerebral activity performances. Sujets are also less exposed to anxiety and depression.
If you’re just getting started, you will need a yoga mat and of course, and training outfit. It is very important to choose the right yoga mat. You want it to be anti-slip and thick enough to be comfortable. I highly recommend, especially for beginners, to get a yoga mat with printed position lines. You will be more comfortable following the positions we are going to explain.
These 05 poses constitute a complete yoga beginner workout. If possible, try to get it done first thing in the morning. You should take one to two minutes between each of them. Learn how to breathe and control your thoughts while working. You can check out a few youtube videos on the subject if you’re struggling. The idea is to hold each pose for a few, slow breaths before moving on to the next one.
Main function: This pose is true experience the default one. It calms you and allows you to stretch while controlling your breath. You can use the child’s pose to rest and refocus before continuing to your next pose. It relieves pressure from your lower back, hips, thighs, knees, and ankles and relaxes your spine, shoulders, and neck.
Do it: When you want to stretch your body and increase your lungs breathing capacity.
Skip it: When you have a severe back problem, knee injury, or are pregnant.
Optional: For more comfort, you can execute the position while resting your head or knees (or both ) on a pillow.
Be mindful: The better you can keep your navel drawn up away from the floor as you hold this pose, the best results you will get.
Main function: Strengthen your arms, core, and back muscles. Push yourself in a push-up position. However, hold the position for a short period of time depending on your capacities
Do it: When you want to increase your overall strength and tone your body.
Skip it: When you have a severe back problem or if you’re advance in your pregnancy.
Optional: The ideal position should be to have your arms and body straight. However, you can bend a little to ease the stress applied to your muscles.
Be mindful: Focus on relaxing your muscles and control your breathing.
Main function: This yoga position will strengthen your core, ankles, calves, and thighs. You will also get to improve your balance and stability. Over-time, try to close your eyes while doing (be aware that it can be dangerous if you’re not in full control of your stability).
Do it: When you want to increase your overall stability and legs strength.
Skip it: When you have knees or back injuries or if you’re advance in your pregnancy.
Optional: Stand close enough to something that you can hold if you feel to much pressure on your legs or back.
Be mindful: Your position should be as straight as possible. Control your breathing.
Seated Half-Spinal Twist Pose
Main function: This yoga position will increase your back flexibility and give you a massage feeling. It will also stretch your shoulders, hips, and chest while relieving tension from the middle of your back.
Do it: To increase flexibility and stretch your hips and upper body.
Skip it: In case of a back injury.
Optional: If bending your knees feels uncomfortable, keep them straight out in front of you.
Be mindful: Lift your torso with each inhale, and twist as you exhale.
Main function: This one will always be your final position. That’s when you focus on your thoughts and breathing. You must empty your brain and feel every part of your body sinking into your mat (which I hope is comfortable). That’s the ultimate mediation state where you channel all your positive energy.
Do it: You should always end your yoga session by this pose.
Skip it: Basically never!
Optional: place a pillow under your head or add a blanket on your mat if it feels uncomfortable.
Be mindful: Feel each part of your body as a unique entity, control every sensation on your body.
These are the most common and basic yoga beginners’ positions. As you get more experienced, you’ll be able to tackle more complex poses. Remember to be creative without taking any risk. Finally, note that for a comfortable practice, you want to use the best fitness equipment available in the market, as yoga will become a way of life.