10 Best yoga for beginners

10 Best yoga for beginners 

If you feel that you do not have enough flexibility, yoga will help solve this problem. Good stretching and mobility are very good for health. 

Everyone will be able to achieve the desired level if practiced. We offer these 12 asanas, each of which is worth doing from 5 to 10 cycles of breathing.

1) Outside the mountain (tadasana)

How to perform:  Stand up straight. Legs together. Straighten your back. Straighten your shoulders. Pull the top-up. 

Relax while maintaining stability. Distribute body weight evenly over the surface of the feet. Do 6-7 cycles of breathing. (pause 15 seconds). Breathing even, calm.

2) Dog position muzzle below (adho mukha svanasana)

How to perform:  Put your feet shoulder-width apart. Feet parallel to each other. On the inhale, bend your legs. Region your hands in front of your toes. Take your legs back. 

The heels look a little to the side. Socks are directed inwards. Lower your head freely. Pull the coccyx up. Bend your waist down. Do 6-7 breath cycles. Try to straighten your legs.

3) Postage chair (utkatasana)

How to perform:  Stand up straight, feet shoulder-width apart. Inhale and raise your arms through the sides up, and on the exhale bend your legs as if sitting on a chair. 

The feet are pressed tightly to the floor, the knees are above the socks. The back and arms form a straight line, the chest is open. Tighten the press and relax your shoulders, make sure you are breathing properly.

4) Position of bent candle (Sarvangasana)

How to perform: Sit sideways against the wall, the wall should be on the left side. Lie on your right side, facing the wall, with your buttocks touching the wall. 

With your hands, lift your legs up against the wall and roll to the left on your back. Relax your arms by stretching them along your sides. The palms are turned up (more open, receptive position) or turned down (for grounding).

5) Post of a warrior II (virabhadrasana)

How to perform:  Place your feet wide and parallel to each other. Rotate the foot of the left foot 90 degrees to the left, and turn the right foot slightly inward. With the exhale, bend your left leg, strive to reach an angle of 90 degrees. 

The left knee is above the left heel, the right leg is straightened. Raise your arms across your sides to the shoulder line. Turn your head to the left, looking at the palm of your hand.

6) Slope with legs wide apart (prasarita padottanasana)

How to perform:  Place your feet wide, parallel to each other. Turn the heels slightly outwards, the socks inwards. Legs straight, knees tense. On the exhale, slowly tilt the body forward. 

Try to place your palms on the floor in line with your feet. Stretch your head to the floor. Do 5-7 breath cycles. Asana enhances the flexibility of the practitioner, liberates, relieves "tightness" in the groin, calms the brain, strengthens the spine, and stimulates the internal organs.

7) Lath pose.

How to perform: Stand on all fours, palms resting on the floor just below your shoulders. Tear your knees off the floor, thus becoming a bar on your straight arms. The back must be straight if you do not want it to hurt later. 

The legs should be shoulder-width apart for beginners or for the shoulders of more advanced athletes (the longer they stand, the harder it is to perform), the neck is straight, the abdomen is retracted.

8) Thread in the needle position  (urdhva mukha pasasana)

How to perform: Standing on all fours, hold your right hand under your body. Press your right temple and shoulder to the floor. 

The left-hand remains in place. Take 5 deep breaths. Repeat for the other side.

9) Post of the bridge (setu bandha sarvangasana)

How to perform: Lie on your back and bend your legs so that your feet are at knee level. 

Then lift the pelvis and tighten the buttocks. Hold for 3-4 seconds, then back to in an original position.

10) Grasshopper pose

How to perform: Take a full breath, spread your palms to the floor, clench your fists. Exhale - inhale. On the delay of breath after inhalation, leaning on straight arms, fists, chest, and chin, lift straight legs up as high as possible. 

Be in a position to hold your breath after inhaling until the first signs of fatigue. Without exhaling, slowly lower your legs to the floor, exhale and relax. and in last you can do savasana lie on your back face up. Hands along the body, relaxed, palms up. Close your eyes. These are the way which can improve your flexibility.