The most easy and effective yoga positions
Easy yoga positions
The practice of yoga is spreading more and more. The reason is very simple: it is now known and known that practicing yoga is good. Yoga, in fact, combined with a correct lifestyle, is an ally against stress, against depression and against premature aging. Its beneficial influence on health receives new confirmations from science. This is why starting to do yoga is important and why it would be essential to include it in daily habits. This article shows easy, easy to perform yoga positions suitable for everyone, even if you are just starting out.
Of course, it is always better to rely on an experienced teacher (don't you know how to look for it? Look at the list of teachers published on our portal) but starting to take the first steps by yourself is not impossible, as in all matters of life, practicing yoga at home has pros and cons. Make sure you know how to dress, concentrate on breathing, hurry away, and you're ready to go.
Here are five easy to experiment yoga postures.
The position of the dog with its head down (Adho Mukha Svanasana)
Adho Mukha Svanasana
Among the easy yoga positions, that of the dog with the head down (Adho Mukha Svanasana) serves to stretch the back, the legs and the arms. It is in fact a complete stretch position. How to do it? It's simple: put yourself on "four legs", resting on your hands and knees. Prick up your toes, raise your hips, bring your ears in your arms and look down. Then bring your heels back to the ground and force yourself on your calves. Hold this position, taking three breaths.
The position of the stretching cat (Marjariasana)
Another easy yoga position, similar to that of the dog with the head down, is the position of the cat that is stretched (Marjariasana), ideal above all in the morning to move correctly all the vertebral column after the long night rest. To do it, put yourself on the ground resting on your hands and knees. Arch your back and look down. Take a breath, raise your spine and then let your belly fall back. Again repeat three to four times.
The location of the pigeon (Kapotasana)
To continue the easy yofa position sequence, here is another exercise named after an animal. It is the position of the pigeon (Kapotasana), suitable for accompanying the body to evening and night rest and for when you feel your hips full of tension. With this yoga position, in fact, the hips "widen". How to do it? Lowered, lift one leg, bend the knee and bring the face parallel to the mat. Hold the position for five breaths and then return to the starting point.
The position of the child (Balasana)
Penultimate among the easy yoga positions, here is that of the child (Balasana), also ideal for maximum relaxation to reach before sleeping. It's really very simple: put your arms and knees on the ground, then slide backwards, bringing you to the edges of the mat. Breathe five times in a slow and very deep way.
The position of Warrior II (Virabhadrasana 2)
The last of the easy yoga positions is ideal for practicing in the afternoon, when the body feels that the day is almost in half and feels a drop in energy. It is called the position of warrior II (Virabhadrasana 2), this is how it is done: it starts with the low lunges, holding one foot forward and the other behind. Place your heels on the ground and rotate your arms, bending one knee and extending your arms. Keep your eyes ahead. Hold the position by taking three breaths and then return to the initial position.
Easy Yoga Positions Against Back Pain
Yoga is a discipline that encompasses a large number of styles and forms, which in turn include an infinite carousel of exercises and positions.
The five easy yoga positions just illustrated are really practicable by anyone and can be practiced anywhere, at any time of the day. If, on the other hand, you want to know specific positions to relieve pain, here is a brief summary of the yoga exercises against back pain.
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First exercise is the position of the fish with the extended legs (Matsyasana) which is practiced while lying on one's stomach with the legs together and the pointed feet. The arms are under the buttocks and the torso is slightly raised with the head back. Thanks to this position, which must be maintained for 15 to 30 seconds, the spine is stretched and aligned, the muscles of the upper back and back of the neck are strengthened and the posture is improved.
Second exercise, the position of the cobra (Bhujangasana) : lie on the ground with your legs back and your arms outstretched, your torso and head raised and your back bent. The position is maintained for 15 to 30 seconds, strengthens the spine, helps relieve stress and fatigue, and lengthens all the muscles.
Finally, the position of the plow (Halasana), which you can practice by lying on your back with your legs and arms at your sides, so just bring your legs and feet over your head and stay in this position for a few minutes. This position stretches the shoulders and the spine, relieves fatigue and is therapeutic for back pain.
Easy Yoga Positions Against Headaches
Other easy yoga positions are useful instead against headaches. Here are just a couple: side bending of the neck, which are practiced sitting on the ground with the back straight, the left hand resting on the right side of the head, gently tilting the head to the left. Hold the position while breathing and then move to the opposite side; legs on the wall, a classic position to relax that is also very good for the back and head. It's really simple: just stretch your legs on a wall and stay in this position, with your legs together or apart, keeping your eyes closed and breathing deeply. This position can be maintained for as long as you want.
The psychological benefits of yoga
As you know, practicing yoga is not only useful for the body, but also for the psyche. Among the psychological benefits of yoga are the improvement in concentration and the general well-being of the mind. Stress, worries, anxiety and tension gradually disappear until they disappear
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