20 Minute Yoga Training for Beginners

20 Minute Yoga Training for Beginners

20 Minute Yoga Training for Beginners

If you want to try yoga but don't know where to start, you've come to the right place!

Yoga is not just about relaxation, it's about not only body parts but also mind. Yoga offers many benefits - great for relieving pain and stress, increasing flexibility, lowering blood pressure, and working out different parts of the body.

Basic yoga poses that include both relaxation and meditation techniques to get you started and introduce you to the beauty of yoga.

Tree pose

If you want to improve your balance and stability on one leg, do the tree pose. Vrksasana is a great pose to calm your mind and improve your focus. To make this pose:

  • Your arms stand sideways.
  • Set your weight on your right leg, then place the sole of the left foot into the left thigh.
  • When it becomes stable, put your hands forward, to the level of the heart, the palms together.
  • Breathe, then stretch your arms up with the palms facing each other.
  • Stay in position for 30 seconds. Repeat on the other side.

Chair pose

This essential standing asana has endless benefits such as strengthening the thigh and foot muscles, toning the core, and strengthening the vertebral column. And no, you don't need a chair to do this! To make this pose:

  • Stand with your feet and knees slightly bent.
  • Raise your arms up.
  • Keep your back and gaze straight, or if you want to put extra strain on your chest and spine, look towards the ceiling and go back to your arms.
  • Stay in position for 30 seconds.

Folding Up Standing

Standing coat pose, also known as Uttanasana in Sanskrit, is suitable for beginners and is popular for increasing flexibility and deep stretching the hamstrings. To make this pose:

  • Stand with feet out of the shoulder and arms to the sides.
  • Exhale, then bend towards the hips and reach to the toes.
  • Aim to reach the ground or toes. If you are at a low level of flexibility, you may not be able to do this, but you can continue working on it.
  • Focus on stretching your upper body as you bend over.
  • Stay in position for 30 seconds.

Warrior I

Warrior poses are among the basic yoga poses and are absolutely perfect for beginners. It stretches the neck, shoulders, lungs, groin and thighs. To make this pose:

  • Keep the feet long with the shoulder distance.
  • Pull your right foot with your right foot about four meters out of your left foot.
  • Bend your body to the right, adjust your left leg at an angle of 45 degrees. Soak your right leg deeply so that your knee is at an angle of 90 degrees while the left leg is extended.
  • Raise your arms straight above your head by lifting your head straight or slightly up.
  • Stay in position for 30 seconds and repeat on the other side or switch to Warrior II.

Warrior II

After finishing the old pose, you can switch to the higher version, Warrior II. This pose strengthens the legs and ankles. To make this pose:

  • From the Warrior I pose, lower your right arm straight down and forward at the same time, lower your left arm down and back so that it is parallel to the ground.
  • Elevate your left foot from 45 degrees to 90 degrees.
  • Stay in position for 30 seconds and repeat on the other side or switch to Warrior III.

Warrior III

Warrior III is the final pose of the Warrior series. It is a balancing pose that creates stability throughout the body. To make this pose:

  • From Warrior II, bring your left arm forward parallel to the right.
  • Slowly adjust your weight towards your right leg.
  • While lifting your left leg at the same time, tilt forward on your right leg until your trunk is parallel to the floor.
  • Be sure to keep a straight form from your hands to your left toes.
  • Stay in position for 30 seconds and repeat on the other side.

Wooden Pose

Even if you are a beginner, if you want to strengthen your arms and do a spine with yoga, you can do a wooden pose! To make this pose:

  • Go down with your hands under your shoulders and on the four feet that touch the mat with your toes.
  • Roll your shoulders and back, but be sure to keep your hips in line with the rest of the body.
  • Use your core to prevent your body from sagging.
  • Stay in position for 30 seconds.

Bridge Pose

The bridge pose is an initial backbend pose that calms both the body and mind. In addition, the neck, thorax and spine extend. To make this pose:

  • Lie on your back with your knees bent and directly above the heel and sides of your arms.
  • Exhale and press your feet to the floor to raise your hips until your thighs are parallel to the floor.
  • Bring your hands under the lower back together and tighten. Bring your chest to the chin.
  • Stay in position for 30 seconds.

When you're done with these poses, rest for a few minutes and repeat this routine two more times.

If you still decided to try yoga, start with this yoga exercise guide. They are not only beneficial for your physical body, but also provide rejuvenation and relaxation of the mind.

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