15 simple, helpful yoga exercises that are easy to repeat
Sport And Fitness / / December 29, 2020
Lots of studies and scientific reviews confirmYoga: What You Need To Know the benefits of yoga. Performing asanas and breathing practices:
- reduce stress levels;
- improve the general emotional background and increase the sense of well-being;
- relieve back and neck pain;
- improve the quality of sleep;
- develop a sense of balance.
At the same time, yoga is often perceived as a series of intricate postures, accessible only to people with good flexibility and a perfect sense of balance. However, in fact, in this practice there are many simple exercises that are suitable for absolutely everyone.
Here are 15 poses that can be easily done with any skill level. Scientists and yoga masters have compiled this complex of simplified asanasThis 15 ‑ pose Sequence was Scientifically Proven to Treat Chronic Low ‑ Back Pain in the Militaryfor absolute beginners - former military personnel suffering from chronic lower back pain. The movement will increase the mobility of the joints, strengthen the muscles without causing any discomfort.
1. Bridge pose
Strengthens the buttocks and the back of the thigh, stretches the pectoral muscles.
Lie on a mat, place your arms along your body, bend your knees and place your feet on the floor, hip-width apart. Lift your pelvis off the floor, stretch your body in one line from shoulders up to your knees, squeeze your buttocks, press your palms to the floor. Hold this position for five breaths and lower yourself back down.
2. Knee to Chest Pose
Increases the mobility of the hips.
Straighten your legs, pull one knee closer to your chest. Push the heel of your straight leg towards the wall, extending your thigh. Hold for three breaths, switch legs and repeat.
3. Half locust pose
Strengthens the muscles of the back and buttocks.
Lie on stomach, put your forehead on the mat, stretch your arms to the sides and unfold with your palms down. Raise your right leg straight, hold six breaths, lower and repeat the same movement with the left. Do two sets on each leg.
4. From Child Pose to Cat Bull Pose
This ligament stretches the muscles in the shoulders and back.
Sit on your heels, place your forehead on the mat, and stretch your arms out in front of you. Linger in pose for three respiratory cycles.
Then get on all fours and, with an exhalation, gently arch your back. Then, inhaling, round your spine, drawing in your stomach. Repeat the link three times.
5. Table pose variation
Improves balance and strengthens the buttocks and back. Get on all fours and pull your stomach in. Straighten one arm, hold three breaths, and repeat on the other side.
Then lift your straight leg to parallel with the floor, lock in for three breaths and repeat on the other side.
Do this sequence of movements twice.
Then lift your left leg and right arm at the same time. Hold the position for three respiratory cycle and repeat on the other side.
6. Staff pose
The movement strengthens your abs, legs, and shoulders.
Take a lying position, lower your elbows to the floor, twist your pelvis so that your lower back does not fall through. Hold the position for as long as you can. Make sure that the lower back does not sag.
7. Rider pose
Increases the mobility of the hips, stretches the hip flexors.
Get down on one knee, put your hands on your hips. Take five breaths in and out. Move the support knee back to deepen lungeas far as stretch marks are enough. Hold the position for 10 breaths, then change legs and repeat.
8. Standing forward bend
Stretches the back of the thigh, shoulders, and back.
Stand one or two steps from the chair. Lower your hands or elbows on the seat, stretching your back and shoulders. Hold 10 breaths. Repeat twice.
9. Warrior Pose I
Strengthens the muscles of the legs, increases the mobility of the hips and shoulders, opens the chest, pumps the sense of balance.
Stand to the right of the back chair, place your legs wider than your shoulders, keep your hands on your belt. Rotate the toe of your left foot 45 ° inward and your right foot 90 ° outward, with your toes pointing toward the chair.
Expand your hips and body to the right, place your hands on the back of the furniture and bend your right knee, dropping into a shallow lunge. Keep your left leg straight. Twist the pelvis to feel the stretch in the groin and front of the thigh, and stretch the top of the head up, stretching the spine.
Perform five breathing cycles in this position. Then take your hands off the back of the chair onto your belt and take five more inhalations and exhalations.
Raise your arms over your head and join your palms, pulling your spine up.
Perform five breathing cycles in the pose and repeat the entire ligament to the other side.
10. Side tilt
Stretches the latissimus dorsi.
Put your feet wide hips, put your right hand on the back of the chair for support. Raise your left hand over your head, turn the palm towards you and stretch to the right side, stretching your side. Hold the pose for five breaths and repeat on the other side.
11. Balance pose
Improves the sense of balance, strengthens the muscles of the hips and core.
Stand next to a chair, hold on to the back with one hand. Bend your knee and lift it up to hip level. Perform five breaths in the pose. Then place your hands on your hips, tighten your abdominal muscles and lift your leg again. Perform five breaths in the pose and repeat on the other leg.
12. Bound Angle Pose
Increases the mobility of the hips.
Sit next to a wall with your back to it. Bend your knees, bring your feet together, place your hands on your ankles and press your heels against your pelvis. Slowly lean forward, lower your head and hold the position for five breaths.
13. Lying back twist
Relieves muscle tension back, stretches the buttocks.
Lie on a mat with your arms out to your sides. Bend your right knee and place it on the floor to the left of your body, looking to the right. Hold the position for three breaths and repeat on the other side.
14. Needle Eye Pose
Stretches the gluteal muscles and the back of the thigh.
Lie on your back, raise the hip and knee of one leg at a right angle, and press your foot against the wall. Place the ankle of the other leg on the raised thigh. Perform five breaths in position and repeat on the other limb.
15. Corpse pose
Helps to completely relax, can be used for meditation and deep practice diaphragmatic breathing.
Lie on the mat, extend your arms and turn your palms up, straighten your legs. Relax completely, breathe deeply and evenly, make sure that your stomach puffs up during inhalation. Spend 10 minutes in the pose.
In researchThis 15 ‑ pose Sequence was Scientifically Proven to Treat Chronic Low ‑ Back Pain in the Military the military practiced twice a week, but you can do these poses daily - as in morning exercises, and in the evening before bedtime to relieve the stress accumulated during the day.
If the practice draws you in, try other asanas that develop flexibility, strength, and balance. Either way, take your time and have fun.
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