Starting a yoga practice can be incredibly rewarding, offering numerous physical and mental benefits. Here's a beginner-friendly yoga sequence that covers a range of basic poses. Remember, listen to your body, breathe deeply, and never force yourself into a position. If a pose doesn't feel right, modify it or skip it.
**1. Child's Pose (Balasana):
Kneel on the mat, big toes touching, knees apart.
Sit back on your heels and stretch your arms forward, forehead to the ground.
Relax and breathe deeply.
**2. Cat-Cow Pose (Marjaryasana-Bitilasana):
Start on your hands and knees (tabletop position).
Inhale, arch your back, and lift your head and tailbone (Cow Pose).
Exhale, round your back, tuck your chin to your chest (Cat Pose).
Flow between these two poses with your breath for a minute or two.
**3. Downward-Facing Dog (Adho Mukha Svanasana):
From tabletop position, tuck your toes, lift your hips, and straighten your legs.
Spread your fingers wide, press into your palms, and engage your thighs.
Hold for a few breaths, stretching your heels toward the ground.
**4. Warrior I (Virabhadrasana I):
Step your right foot forward between your hands, back foot turned out slightly.
Inhale, raise your arms overhead, palms facing each other.
Bend your front knee, ensuring it's directly above your ankle.
Hold for a few breaths, then switch sides.
**5. Warrior II (Virabhadrasana II):
From Warrior I, open your hips and shoulders to the side, arms parallel to the ground.
Look over your front hand, keeping your shoulders relaxed.
Hold for a few breaths, then switch sides.
**6. Triangle Pose (Trikonasana):
Stand with your feet wide apart.
Turn your right foot out and stretch your arms parallel to the ground.
Reach your right hand toward your right ankle, keeping your chest open.
Look up at your left hand. Hold and breathe, then switch sides.
**7. Seated Forward Bend (Paschimottanasana):
Sit with your legs straight in front of you.
Inhale, lengthen your spine, and exhale, reach for your toes or shins.
Keep your back straight; don't worry about touching your toes.
Hold for a minute, breathing deeply.
**8. Corpse Pose (Savasana):
Lie on your back, arms and legs relaxed, palms facing up.
Close your eyes and focus on your breath.
Stay in this pose for 5-10 minutes, allowing your body to relax completely.
Remember, yoga is about the journey, not the destination. Regular practice, even for a few minutes a day, can lead to increased flexibility, strength, and a sense of well-being. Enjoy your practice!
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