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Do you want to approach yoga? To do this, we advise you to start with the main positions, or asanas. Try 5 beginner yoga exercises and test your flexibility, endurance and concentration skills.

Yoga is a discipline that provides various positions, called asanas. Some take a long time to execute correctly, others less. Discover all the benefits for body and mind with 5 yoga exercises for beginners.

Fundamental to reinforce the whole body, the positions of yoga combine physical activity and meditation. At the beginning this last aspect is secondary, but never forget to breathe correctly during the exercises.

Yoga requires constancy and discipline, but this aspect should not discourage you. In today’s article we present 5 yoga exercises for beginners that help you learn more about your body.

At first they may seem difficult to perform. Like other disciplines, yoga also needs its preparation time. Think, however, of the incredible benefits it brings to the body and mind.

Yoga Exercises

1. Shavasana or position of the corpse

Ideal for relaxing and breathing, it is one of the first places to learn to start practicing yoga.

Lie on your back with your legs apart, your arms away from your body and your palms facing up. This position allows you to relax all your fingers.

Afterwards, relax your ankles too. Then, continue with your knees, thighs and buttocks. It is not necessary to make a physical effort: simply relax and breathe.

The shavasana clears the tensions of the body and helps to focus on breathing. It is a static but very effective position.

2. Utkatasana or chair position

Even the chair is part of the yoga exercises for beginners that we recommend you try. It helps to strengthen the central part of the back and the legs. Furthermore, it frees the spine from tension.

Here are the steps to realize the utkatasana …

  • Stand with the legs together, the arms along the body and the feet separated less than at the hips.
  • From this position, inhale and raise your arms. Your palms must face each other.
  • Raise your arms up to your ears. Then, bend your knees making sure that they do not exceed the ankle.

3. Svanasana or dog upside down

Present in numerous training programs, even svanasana is among the main asanas of this discipline.

It is also known as the position of rest, because it helps relax your back in moments of tension.

  • You can stand or lie down, depending on the program you are following.
  • Separate the feet at the hips. Inhale deeply and raise your arms to the ceiling.
  • Exhale and lean forward until you touch the floor with your hands.
  • From this position, take a step backwards to form an inverted V with the body. Remember to bring the hips upwards too.

4. Bhujangasana or cobra position

The position of the cobra has the function of lengthening the abdomen and the lower back area.

To begin, lie down on your back with your arms slightly separated from your body. Even the palms of the hands will be facing downwards.

  • Breathe deeply and place your hands under your shoulders.
  • Stretch your legs well and place the back of your foot on the mat.
  • At this point, stretch your arms and, at the same time, bend your back backwards. The head will follow the back in the movement.

5.  Padmasana or position of the lotus

Ideal for meditating and relaxing the whole body, this asana is also known as the lotus position (main image). It opens the body and the mind to energy.

Start the exercise sitting on the mat, with a straight back and legs outstretched.

  • Bend a knee to your chest, helping yourself with your hands.
  • Place it on the thigh of the other leg, bringing the foot closer to the lower back.
  • Put your hands on your knees and breathe slowly. Keep the position.

The yoga exercises for beginners that we present in this article are very simple to implement. The important thing is to relax and devote some time each day to practice the various asanas. Yoga helps to strengthen the body and to relax the mind.


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