lower extremities

Hatha Yoga for Beginners: First Steps Poses

Hatha yoga - postures working on the restoration and formation of harmony of the body and mind. For beginners, it improves concentration and enhances body awareness..

Hatha yoga training should begin from simple positions, in the process of improving and preparing the body, it will be possible to start more complex poses.

Baby pose

Get on your knees. Spread your knees shoulder width or more.

Place your buttocks on your calves and straighten your spine.

With your breath, raise your hands up.

As you exhale, bend so that your forehead touches the mat and your torso lies on your hips.

Hands are straight, extended forward.

Hold for 50-60 seconds.

Inhale and take a starting position.

The pose effectively removes tension in the neck, shoulders and thoracic spine. In addition, asana reduces menstrual pain. It is important that it relieves fatigue and headaches..

Cat on the contrary

Exercise relaxes the spine and stretches the back muscles, strengthens the arms and is suitable for preparing for other asanas..

In the very first poses for beginners to comprehend the science of Hatha Yoga, this position must be included..

Kneel on the mat. Legs and knees shoulder width apart.

Lean over and place straight arms on the mat, so that there are straight or slightly dull corners between the body, legs and arms.

As you exhale, lower your head and stretch your spine up so your back is slightly convex.

body weight

Stretch the entire spine, muscles of the back, shoulders and neck.

Gently and slowly move to the second position.

Cat vice versa 2

With a breath, bend the spine in the opposite direction. The back is concave and resembles a saddle.

Raise your head up.

Hands are straight, fingers are looking forward.

Perform 10 deep breaths when moving from one position of the asana to another, with each breath the shoulders are concave, with the exhalation rounded (convex).

The pose is designed to stretch the spine. This is one of those lazy yoga positions where you have to be a bit like cats that gently wake up.

Head bow dog

Being in the cat's position, on the contrary, push your palms off the floor and lift your buttocks to the ceiling.

Straighten your arms and legs. They must be parallel to each other..

Firmly fix the feet on the mat and transfer body weight to the feet.

Relax the muscles of the head and neck, you can turn it left and right.

In this position, the body consists of two straight lines: completely straight legs and shoulders.

A head-bowed dog strengthens the muscles of the arms (triceps), the entire back and legs.

Board position

Kneel on the floor.

strengthens muscles

Place the palms of the hands shoulder-width apart and transfer some body weight to them.

On inspiration, lift your knees up and distribute the body weight between your hands and toes. Emphasis on toes and outstretched arms.

Legs, shoulders and neck should be in line..

Hold in a straight body position for several deep breaths..

Control the height of the hips so that they are not raised too high, or lowered.

This position strengthens the spine, abdominal muscles and wrists, relaxes and relieves tension between the clavicles.

Second phase

Once you have mastered Hatha Yoga Asanas for beginners, proceed with the following.

Tadasana (Tadasana) - mountain

Stretches the spine, freeing it from axial load. Relaxes the short muscles of the spine, strengthens the muscles of the back and abdomen, forms the correct posture.

Vrikszasana (Vrikshasana) - tree

Lengthens the spine, strengthens the muscles of the back and hind limbs, eliminates contractures of the hip joints and sacrum.

VrikszasanaII (Vrikshasana) - Hero

Strengthens the muscles of the shoulders, back, lower extremities, tones the abdominal organs. Corrects postural defects, lengthens the spine.

Parvottanasana (Parsvottanasana) - tower

Strengthens the muscles of the lower extremities, expands the lumbar spine, relaxes and lengthens the spine, tones the abdominal organs. It is shown for correction of scoliotic, asymmetric figures and for correction of defects of the lower extremities.

Prasarita padottanasana (Prasarita pdottanasana) - tent

Expands and frees the spine, stretches the muscles of the back in the lumbar region, eliminates muscle contractures of the sciatic-tibial and inguinal ligament, strengthens the muscles of the legs.

Hathu yoga step by step can be practiced by everyone, regardless of age and level of physical fitness: children, pregnant women and beginners.