Yoga Movements for Beginners, Must Try!
Who doesn’t know yoga? Even though it is an ancient practice, yoga has become a popular practice in recent years. Everyone from A-list celebrities to your co-workers does yoga.
Practicing yoga has great health benefits for body flexibility and balance. Additionally, several studies show that yoga practice can help you fight anxiety, depression, and stress.
Yoga is a sport that seems light, but is actually very hard to do. Why? Because yoga practice tests body endurance, mental endurance and extraordinary patience.
For those of you who want to get strong stamina and are trying to learn to be patient, yoga is very suitable. In Indonesia, yoga classes are available in various fitness centers, ranging from light to heavy yoga classes according to website.
1. Mountain Pose
In Sanskrit, this movement is called Tadasana. How to do it? Grameds can start standing with your feet hip-width apart, hold your breath for five to eight seconds, then exhale slowly, and maintain this pose. The benefits you can get through this movement are relaxation and regulating breathing.
2. Chair Pose
The chair pose movement in Sanskrit is called Utkatasana. How to do it? Start with mountain pose, inhale, raise your arms, spread your fingers, and reach through your fingertips.
As you exhale, sit back and down as if you were actually sitting in a chair. The benefits of chair pose are that it strengthens your legs, upper back and shoulders.
As a bonus, you will have the opportunity to exercise patience in practicing this movement. Do the movements as shown in the picture above.
3. Down Dog on a Chair
In Sanskrit, the down dog on a chair movement is called Uttana shishosana. Grameds can do this by placing your hands on the back of a chair and making sure your palms are shoulder distance apart.
Step your feet back, align them under your hips, and create a right angle with your body. This movement can help you stretch your thighs and open your shoulders.
4. Downward-Facing Dog
Downward-facing dog or in Sanskrit Adho Mukha Svanasana is a classic pose that can create a calming effect, stretch the lower thighs and flex the body. You can start on all fours and move your hands 6 inches forward.
Tuck your toes and lift your hips up and back to stretch your spine. Spread your fingers wide, squeeze your hands together, and rotate your arms so your biceps face each other. Maintain the movement for around 20-30 seconds for each session.
5. Warrior II
The Warior II movement or in Sanskrit called Virabhadrasana II can be done with wide feet and sliding the right heel outward so that the toes point slightly inward. Rotate your left foot about 90 degrees and align your left heel with the arch of your right foot.
Bend your left knee to a 90 degree angle, then keep your knee parallel to your second toe to protect the knee joint. This pose can be held for 30 seconds before changing sides.
Warrior II pose can help calm your mind. Apart from that, this pose also strengthens your feet and ankles while increasing stamina.