People around you always buzzing about the benefits of yoga exercise, stress deducing, muscle toning and better body balance. Thanks to its breathing practice, yoga not only helps you to achieve physical fitness, but it also improves your mental health. Many people found that they sleep better after practicing yoga exercise for a period of time, it also supported by scientific research. Can’t wait to sign up a membership for Yoga? Why not try these 4 beginner yoga poses at home first!
# Beginner yoga poses 1 – Child’s Pose
Benefits:
Child’s pose is easy for everybody, and it helps you to stretch your lower body. You may find it helps you to relieve back and neck pain. Mental wise, it calms your stress and anxiety.
Instruction:
Step 1: Place your hands and feet on the yoga mat
Step 2: Spread your knee as wide as the mat
Step 3: Exhale and lay your torso down between your thighs
Step 4: Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.
# Beginner yoga poses 2 – Seated twist
Benefits:
As beginner yoga poses, seated twist is not difficult to do but brings you many benefits both physically and mentally. It helps you to stretch the spine, shoulder and hips. Combining with the breathing exercise, it helps you to relieve stress. This pose is good for people who suffer from digestive issues as it can improve you digestion health.
Instruction:
Step 1: Sit on the mat with your legs straight out in front of you
Step 2: Shift over onto your right buttock, bend your knees, and swing your legs to the left.
Step 3: Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
Step 4: Inhale and lift through the top of the sternum to lengthen the front torso
Step 5: Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor.
# Beginner yoga poses 3 – Cobra
Benefits:
Cobra is similar with child’s pose, it is focus on your upper body. By practicing Cobra pose, it helps you to strengthen your spine, open your heart and lungs. More importantly, it helps relieve stress and fatigue.
Instruction:
Step 1: Lie prone on the mat. Stretch your legs back, tops of the feet on the mat.
Step 2: Spread your hands on the mat under your shoulders
Step 3: Press the tops of the feet and thighs and the pubis firmly into the mat.
Step 4: Inhale and begin to straighten the arms to lift the chest off the mat.
Step 5: Firm the shoulder blades against the back, puffing the side ribs forward.
# Beginner yoga poses 4 – Pigeon Pose
Benefits:
There are many variations of pigeon pose. As a beginner, you may start from the basic one first. It is especially popular among office ladies since this pose helps you to open shoulders and chest.
Instruction:
Step 1: Bend your right knee and bring that leg forward as if you were going to step into a lunge.
Step 2: Release your left knee to the mat
Step 3: Square your hips toward the front of the mat.
Step 4: Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.
Step 5: Bring your torso down into a forward bend over your right leg.
Step 6: Let the weight of your body rest on your right leg. Place your forehead on the floor.
