No matter what you are a newcomer or an elderly, throw your day by practicing light yoga. They can help you be more flexible and healthy overall.
When it comes to yoga, you can sit, stand, twist or balance your body on one foot. You can choose different poses or asanas every day. So, your fitness -retaine can never become sad and homogeneous. More than what? These poses also offer health benefits such as better flexibility, equilibrium, digestion and posture. But do not try to dispute asanas, especially if you are a newcomer who is not even flexible. You can start your morning by performing a few simple yoga supplies that come with your own health benefits.
Light yoga poses do every day
You can start your mornings with a healthy note by performing light yoga every day:
1. Tadasan or mountain posture
- To perform Tadasan, put your hands behind the sides, feet on your hip width, and turned your palms inside.
- Take the spine, lift yourself through the crown and plant your feet firmly.
2. The stackets of or the pose of the chair
- Stand with your feet to make utkatasana.
- Bend your knees and slowly lower your hips as you sit in the chair.
- Lift your hands until they reach your ear.
3. Trickonason or triangle
- Put your feet with rose hips to make Trikonasana.
- Make sure your hips and legs match your shoulders and chest.
- Put the lower hand on the ground.
- Lift your chest off your front thigh and throw your shoulders back.
- Slowly and carefully bend your body to the right.
4. Veeraabhadrasana or possession of the warrior
- Stand straight, leg wide.
- Turn off your right leg and bend your right knee, holding it over the ankle.
- Pull your arms over your head.
5. Ardha Chakrason or Pose halfway
- Stand straight, put your hands on your waist, supporting it with your fingers in front.
- Using the waist as support, try flexing back as far as you can.
- Keep upright and maintain balance.
6. Chakravacasan or a cat’s posture
- Put your hands wide to make a cat’s posture.
- Your knees should be stored below the thighs.
- Burn the lower back and lift your head up.
- Bring the belly during the flexion of the spine. Move your head and pelvis down.
7. Badda Konason or the pose of butterflies
- To make this sedentary yoga asana, sit on the yoga mat, bend your knees and take your feet and the sole.
- Hold your hands on your toes or legs, keeping your back.
- Give your feet to the groin and push your knees to the mat.
8. Mandukasana or Frog Poses
- To do this Asana, sit in Vajrason (Diamond Pose).
- Make the fist of both hands and put it on both sides of the abdomen.
- Lean forward, stay so 10 seconds, and then approach.
9. The rebellious or camel
- Start in Vajrasan.
- Stand up on your knees when your toes.
- Slowly raise your hands up to touch the heels. Bring your hips forward and rest on the upper body backwards.
- Tilt your head and spine, and then slowly release your hands from the heels.
10. Orf
- The stomach is to perform Bhujugangasan.
- Hold your hands in the elbow next to your chest.
- Slowly lift the torso up and go down.
11. Follow the Swanassan’s fly or down the dog
- Sit in Vajrasan and hold your hands in front of you.
- Lift your buttocks and press your head down until the heels touch the ground.
- Do not move the position of your hands and feet.
12. Rims preparing for American persons prepared
- To make the Setu Bandhasana lie on your back, fold your knees facing up.
- Slowly lift the buttocks, back and chest up.
13. Pavanamuktasana or Pose that pushes the wind
- They lie apartments. Take your left knee to your chest.
- Lift your chest and go from the floor.
- Bring your chin to your knee.
- Repeat your right knees.
The benefits of each of these simple poses
You have to engage in light yoga every day as they offer several health benefits:
- Tadason: It is the main position of yoga that can improve posture and stability. Tadason can also reduce the pain associated with ankylosing spondylitis, leading to limited spine mobility, according to studies published in the anals of neurological sciences in 2021.
- Utkatasana: “This is a pose that works on the whole body,” says the fitness coach D -R Mickey Macht. It can strengthen the legs, the core and improve the posture and balance.
- Trikonasana: This can increase flexibility in the spine, hips and legs. It prolongs the muscles of the legs and eliminates rigidity, especially in the legs and hips, according to research published in the International Yoga magazine in 2018.
- Veerbhadrasana: It can improve stability by strengthening your legs and activating the core. “The muscles in your feet and feet are activated when you firmly put your feet on the rug,” the expert says.
- Horde Chakrasan: It can strengthen your back, shoulders and arms, as well as improve posture.
- Chakravakasan: Your neck, shoulders and spine can become more flexible in the cat’s position. “He continues the muscles in his chest, abdomen, back and hips, making your spine stronger,” says D -Mett.
- Badda Konason: It promotes flexibility in the lower back and inner thigh.
- Mandukasasa: It can strengthen the main muscles, shoulders and abdominal muscles. “This posture can stimulate the digestive organs and can help constrict, gas and digestion,” says D -Macht.
- Ustrasana: It can stretch your back, hips, ankles and thighs. “This posture can also expand your chest area and improve your lungs,” the expert says.
- Bhujangasana: If you try to make your belly more tight, then make a cobra pose. This can help tread the abdomen and strengthen the spine, according to a study published by ResearchGate in 2023.
- Adho mukha svanasana: It can strengthen your upper body and improve focus.
- Setu Bandhasana: “It releases tension in your feet, hips and lower back,” says D -Macht.
- Faluation: “It can help get rid of gas and bloating, as well as improve digestion,” the expert says.
Can everyone make these simple yoga post?
Most people can perform light yoga poses, but some people don’t have to do them.
- Pregnant women should not make any yoga supplies such as Bhujuzhangasan because it exerts pressure on the abdomen.
- People with injuries or fractures should miss yoga classes until they cure.
- Persons with health conditions such as sciatica should first consult your doctor, as even these simple yoga can aggravate pain.
Right from Bhujujanga to Tadasan, there are many simple yoga poses that can be performed every morning. Although these are simple yoga poses, you should consult your doctor if you have health conditions.
Related questions
Is it good to do yoga every day?
Yes, most people can do yoga every day. It is important to alternate intensity and pose to prevent overstress, while practicing yoga daily.
What is the simplest pose in yoga?
Tadason is one of the simplest of yoga that can make beginners, children or the elderly. This is the basic basis of all the stoic yoga supplies.
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