The popularity of yoga is due to its huge benefits for the body. Regular practice makes the body flexible and strong and the mind calm and clear. But how do you start practicing yoga to feel the first positive changes in your mood and well-being? Here’s what asanas to choose for a beginner to relieve nervous tension and reduce stress.
Image by Irina L
Yoga classes help you work on yourself in three directions at once: physical, mental, and spiritual. Such exercises help you forget about problems even better than a 20Bet – live casino and funny Netflix series. You don’t have to perform complicated postures that require serious physical training to feel harmony at all levels. Try this simple asana complex and listen to your sensations. Stillness will return to you and your body will feel full of energy.
Tadasana – Mountain Pose
Stand up straight, with your body weight evenly distributed between your feet. Straighten your legs and arms. Roll shoulders back and shoulder blades forward. Reach down with your hands and up with the top of your head. Look straight ahead and breathe calmly. Stay in the pose for 30 seconds to 1 minute.
Tadasana is a pose in which we stand firm and straight, like a mountain. We usually don’t pay much attention to how we stand, and this is a big contributor to the feeling of confidence. Try to observe the right and left sides of your body in this asana. Aim for symmetry in the distribution of the load, and don’t fall forward or backward. This alignment results in lightness in the body and a lively and intelligent mind.
Urdhva Hastasana – Pose With Arms Extended up
From Tadasana smoothly move into this asana: put straight arms up, but make sure that the shoulder blades stay on the same level. Pull your arms and head up firmly. Hold this pose for 30 seconds.
Baddhanguliyasana – Intertwined Hands
Interlock your fingers and straighten your elbows. Stretch your arms out above your head, palms facing the ceiling. Stretch upward with your whole body – from your feet to your palms. Stay in the pose for 15-20 seconds. Put your hands down, change the intertwining of your fingers and repeat.
Paschima Baddhaanguliyasana – Intertwined Hands Behind the Back
Put your hands behind your back, intertwine your fingers. Place your shoulders back and your shoulder blades forward. Straighten your arms and point them downward while pulling your chest, neck, and head up. Hold the pose for 15-20 seconds, then switch finger interlacing and repeat.
Urdhva Baddha Hastasana – Locking Your Arms Above Your Head
Grab your hands just above your elbows and raise them above your head. Pull your arms up as if you want to lift yourself off the floor. Lengthen and extend your chest. Breathe deeply. Stay in the pose for 30 seconds, then change your hand grip and repeat.
Asanas with different hand positions help open up the chest. Its volume increases, breathing becomes deeper, ventilation of the lungs improves. Such exercises are useful for the prevention of respiratory diseases, as well as bringing relief for neck pain.
Utthita Trikonasana – Pulled Triangle Pose
Stand with your feet wide apart (about 1.1-1.2 meters between your feet). Turn your right foot to the right and the front edge of your left foot slightly inward. Extend your arms out to your sides at chest level. Fully straighten your legs and arms. Put your right palm down on your right ankle and extend your left arm up or down on your pelvis. Pressing your left foot to the floor, bring your spine, chest and the top of your head to the right. Press your right palm against your ankle, lift your chest and left arm upward. Hold the pose for 30 seconds. Breathe. Then rise up and change sides.
