In a time where people have been trying to find solitude in their homes, many individuals turn to mindful meditation and, of course, yoga. For many people, yoga is more than just a physical activity. In many ways, the practice has become a way of life.
What makes this practice appealing to people from all walks of life is that it creates a certain mindfulness of stretching so that you not only pay attention to how your body aligns with the positions but also how it makes you feel.
If you are interested in taking up yoga, it might be best to try out some yoga postures to help you get started and warmed up. These are easy enough for beginners who are looking to venture into this type of practice and lifestyle. Check these out.
What is Yoga?
Rooted in the deep ancient Indian philosophy called Hinduism, yoga’s formidable tenets banks on 5,000 years of tradition, emphasizing the need and combination of the following: controlled breathing techniques and exercises, physical yoga postures, as well as meditation and relaxation.
In recent years, while the tenets of this Indian philosophy remains, yoga is now considered by many as a primary form of exercise that is centered on promoting bodily control and enhanced mindfulness. Today, there are numerous types of yoga all over the world, including ashtanga, Bikram, and kundalini.
3 Yoga Postures Worth Trying at Home
The practice of this physical exercise is built on its poses, otherwise also known as yoga postures. Below are some basic poses you should familiarize yourself with. These three core poses are ones that are essential for beginners.
Balasana or Child’s Pose
The calming and restorative posture moves the individuals towards a place of letting go and surrendering. Normally inserted between asanas, the balasana or the child’s pose acts as a sort of moment of rest and respite before continuing to more challenging poses.
It stretches the hips, back, thighs, and knees, while relaxing your neck and shoulders in the process.
To do this, bend on your knees and then sit on your heels, keeping your toes together and your knees slightly apart. Then, gently lower your head on the mat as you exhale, with your belly touching your thighs. Stretch your arms over your hand, ensuring these touch the front of the mat.
Hold this position for at least 10 to 20 seconds before proceeding with the next position.
Adho Mukha Svanasana or Downward Facing Dog
Another core pose in this practice is the downward facing dog posture. This is known to stretch and lengthen your spine, chest, and hamstrings. At the same time, it also stretches your calves and the arches of your feet, as well as your shoulders. This can also help relieve back pain.
To do this yoga pose, start by going on all fours, keeping in mind that your hands should be directly under your shoulders and your knees under your hips akin to a table. Move your hands a few paces above the mat and press your hands firmly with your fingers spread wide apart.
Afterwards, curl your toes under and move your hips toward the ceiling, achieving an inverted V shape. Your feet should be hip-width apart and your knees slightly bent. Hold this for a few seconds before returning to the table-like position.
Phalakasana or Plank Pose
Last but certainly not least is the plank pose. This posture helps you strengthen your core by engaging its muscles. It is also a good way to exercise your arms, shoulders, and legs.
Starting with lying down on your stomach, inhale and lift your body by straightening your hands and putting your toes under. For this position, your arms must be perpendicular to the floor and your shoulders should be placed directly over your wrists.
Once you are in position, your body should form a straight line from your head to your heels, similar to a push-up position. Observe this pose for a few seconds while taking deep breaths.
The Bottom Line
Try these three yoga postures today and you can significantly lower your stress while improving your muscle power. In no time, you can help not only by releasing the body’s toxins but also building a more mindful and meditative approach to life.