YOGA FOR BEGINNERS: 4 simple exercises that will strengthen your body and mind



Harmonizing the body, mind and soul is the primary purpose of yoga. Through it energy is joined or joined. It helps to maintain the health of the human body and to bring the body, mind and spirit together.

Yoga includes a large amount of different exercises that you can do at home before work or other tasks. The hardest part is getting started with physical activity, but when you start yoga, you won't be able to stop. There are many benefits to yoga:


-increases flexibility

-more than 30 poses affect the joints, including those that almost never flex


-lubricates and strengthens joints, tendons and ligaments

-massaging the internal organs in the body

-ensures smooth operation of the glands


-ensures blood flow through the body

-relaxes and revitalizes

-eliminates toxins from the body



The advantage of yoga is that it involves stretching exercises that flex the body with interconnected movements. Stretching makes it easy to do exercises so that even beginner yoga is not difficult at all.


Simple yoga exercises for beginners

It is recommended that you do not drink alcohol or eat large meals before you start exercising. It is best to wear lightweight and comfortable clothing and do not wear any jewelry. The ground on which you are going to exercise should be of optimum thickness and not too heavy, nor too rigid. The yoga mat you will be practicing on should be a defense according to the type of yoga you will be practicing. For beginner yoga and more static types, choose a thicker and softer mat. If you sweat profusely, you can also take cotton. Rugs are available in almost all sports equipment stores.


We have highlighted 4 of the simplest yoga exercises for you for beginners.

1.       Tadasana

Stand upright, connect your legs and feet, and lay your arms against your body. Keep your palms closed and gently touch your thighs. Relax your shoulders and lower them down. Inhale and exhale until you feel a slight body sway. Calm down as best you can and completely relax your body and mind. When breathing, imagine that with your exhale, your breath will sink lightly into the earth and connect you to it, when you breathe, imagine your breath rising from the depths all the way to your head. Do not move, stand still and breathe deeply.


Benefits of Exercise:

-relaxation of the spine

-unburdening of the wrists and lower back

-calming the mind.


2.       Naukasana

Lie on your stomach with your legs closed and outstretched. Let your feet touch the floor. Extend your arms across the front of your head. Keep your palms connected and cross your thumbs. Keep your head resting between your upper arms. After adjusting, try to sigh your legs and arms as far as possible from the floor together with a sigh. Breathe normally and concentrate on your back. Hold your arms and legs up for 20-30 seconds. Exhale and at the same time place your arms and legs back on the floor, stretch and relax while lying on your stomach. After that, lay your hands back on your body, turn your palms up and turn your head to one side. Repeat this exercise for beginners three times.


Benefits of Exercise:


-strengthening the nerves of the spine, hip and legs

-positive impact on back pain and sciatica

-provides pleasure to all organs in the lower abdomen

-strengthening the muscles of the shoulder and neck.



3.       Marjariasana

You start the exercise with four-legged. Stretch your arms and place your wrists just below your shoulder joints as you spread your fingers like a bun. Relax your head, neck and shoulders completely. Inhale while protruding your spine up from your pelvis vertebra to vertebra, pulling your chin toward your chest. The exhale should be accompanied by bending your back, vertebrae by vertebra, but in the opposite direction. Imagine a cat bending and raising and lowering its spine. Repeat this five times in a row and practice three times. In breaks, lie on your stomach and turn your head to the side.

Benefits of Exercise:

-disappearance of waist and back pain

-reducing sciatica and nerve pain

-strengthening the muscles of the arms and shoulders

-reducing excess fat in the thighs and buttocks.



4.       Adho Mukha Shavanasana

The starting position of this exercise is also four-legged, which is also the simplest in yoga for beginners. Lay your arms and thighs vertically against the floor while pointing your fingers forward. Stand on your toes and stretch your legs. Lift your butt up, lower your back into a slight bend as you pull your heels towards the floor. Keep your head level with your spine as your upper arms touch your ears. Hold the pose for 20 to 30 seconds, then return to the starting position, lie down on your stomach and relax. Practice this three times.


Hold this position for 20 to 30 seconds and breathe calmly. Return to the starting position and then lie down on your stomach and relax.


Benefits of Exercise:

-relieving the lumbar vertebra and lower spine

-stretching the hind legs

-expanding the chest and improving breathing

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