8 Ways of Yoga Beginners Must Know

8 Ways of Yoga Beginners Must Know
8 Ways of Yoga Beginners Must Know

Yoga is often seen as a difficult sport and not everyone can practice it, either because it is not flexible, the movements are boring, or they are not patient enough. This assumption is not true, if you know how to do yoga right for beginners

Actually, yoga can be done by anyone, with any body shape, without any age restrictions. Apart from building strength and flexibility, this exercise is also great for helping relieve stress.

8 Ways of Yoga that Beginners Must Know - Alodokter

Yoga Techniques and Ways for Beginners

Here are some basic poses or yoga ways that can be done for beginners:

1. Mountain pose (Tadasana)

Stand with your big toes touching, but heels apart. Both hands by the side of the body. Pull both shoulders down while keeping them from going back and chest out. Head straight with back straight.

Hold this position for at least half a minute to a minute. If applied regularly, this pose is beneficial for improving posture.

2. Downward facing (Adho Mukha Svanasana)

Position your body with both hands and knees touching the floor. Then lift your buttocks and knees away from the floor, but keep your palms and feet flat on the floor.

Take a breath and open your feet with your legs straight. Keep your back and arms straight as well with your head between your hands. Hold for 1-3 minutes.

This pose is useful for training the back, upper body, chest, arms, and legs.

3. Plank (Utihita Chaturangga Dandasana)

From a downward facing position, lower your upper body until your body is in a position resembling a push-up. Your palms are directly under your shoulders with your elbows straight. Face facing down.

This pose will help shape your arms, wrists, and abdominal muscles to become stronger. Hold this posture for up to one minute at most.

4. Warrior one (Virabhadrasana I)

From a mountain position, you can stretch your right leg away from your left leg. Position the body and legs oblique to the right, then raise both hands up with the arms on the right and left ears in a straight line. Palms clasped together.

Bend your right leg until your knee is slightly in front of your ankle. Slowly expand your chest until your back arches back, but keep your head straight.

Hold for 30–60 seconds. Switch to the other side of the body. This pose is useful for training balance and lower body muscles.

5. Warrior two (Virabhadrasana II)

By taking the same position of legs and body as warrior one, look to the right/left according to the direction of the body position and spread both arms. Eyes to fingers. Hold for a minimum of 30 seconds and a maximum of up to 60 seconds.

6. Tree (Vriksasana)

From a mountain position, you can also raise your right leg by placing the sole of your right foot on the inside of your left thigh. Place your palms together and place them in front of your chest.

Hold this position for about 30–60 seconds. After that, do the same yoga method with the other leg.

7. Child pose (Reply)

Sit cross-legged on the floor with your toes together behind your back and thighs parallel. The knees are apart. The buttocks are above the heels.

Bending your upper body forward, until your stomach meets your thighs and your forehead meets the mat/floor. Extend your arms against the mat until you feel your back muscles stretch.

Hold this position for 30 seconds to 3 minutes to stretch your neck, pelvis and lower back muscles.

8. Corpse Pose (Savasana)

This pose is usually done at the end of a yoga practice. The savasana pose is done by lying relaxed with your feet apart and your palms facing up.

This pose helps your body and mind relax so it's easier to get rid of stress. This pose is considered an important meditation at the end of the practice.

Don't force yourself to practice the yoga methods above, especially if you feel pain when doing certain poses. A beginner is advised to practice with the instructor so that the movement can be corrected.

Also, don't forget to get yourself checked and inform the trainer if you experience problems with certain body parts, such as joint pain or pinched nerves.

There are many types of yoga that you can try according to your needs. If you want to get in shape and maintain fitness, you can choose power yoga, Bikram yoga, and Ashtanga yoga.

Meanwhile to help treat certain medical conditions, you can try doing Iyengar yoga, Kripalu yoga, or Viniyoga. However, be sure to consult your doctor first if you have any he alth problems before starting to practice and apply yoga poses or methods.

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