7 Yoga Moves for Beginners You Can Do at Home

Healthy life

Yoga is now one of the most popular sports. Those of you who are interested in this sport can take a yoga class at the fitness center or try it at home. There are various kinds of yoga movements for beginners that can be learned and practiced.

Yoga moves for beginners may seem relaxing, but they need to be done well so that the benefits can be felt. There are various benefits of yoga that can be obtained, ranging from reducing stress and tension, increasing flexibility and balance, to preventing and reducing the risk of chronic diseases such as hypertension and heart disease.BSome yoga movements are also useful for weight loss.

Yoga Movements for Beginners

Here are some yoga moves for beginners that can be done at home:

  • Mountain

    Although it looks simple, this yoga movement for beginners can improve posture and body balance. To do this position, stand up straight and make sure the tips of your big toes are pressed together. Then, leave the heel slightly apart with the position of the hands on the side. Inflate your chest until your posture looks ideal and keep your head in an upright position with your back and pelvis relaxed. Hold for about 30 seconds to 1 minute.

  • Tree

    This movement is useful for training balance and body flexibility. Begin by standing upright, then place your hands in front of your chest as if in a prayer pose. Then lift one leg, then place the sole of the foot on the inner thigh. If you can't do it all at once, help use your hands to lift your ankles. Keep your hips balanced. Hold for about 30 seconds, then alternate between the left and right legs.

  • Warrior

    This position is able to train the muscles of the lower body, while building stamina and balance. Known two types of positions warrior. For the first position, stand straight and spread your legs apart. Turn your shoulders to face one side, left or right. Adjust the direction of the sole of the foot towards him and bend the knee on the front leg facing this one side by 90 degrees. Meanwhile, the leg that is on the back is tilted at a 45-degree position. Raise your hands up by bringing your palms together. Keep your chest in an upright position. Hold for about 30 seconds to 1 minute and switch

    On position warrior Next, the foot position is the same as the force warrior previously. It's just that, the hands are stretched straight to the left and right sides of the shoulders with the palms facing down. Hold for 30 seconds or up to 1 minute then switch sides.

  • Butterfly

    The next yoga movement for beginners is butterfly. Movement butterfly useful for stretching the lower back, inner thighs, and hips. To do poses butterflies, Sit with your legs straight in front of you, then fold your legs together. Bring the soles of the right and left feet together and press toward the inner thighs. Grasp the soles of your feet with both hands and slowly relax your thighs until your knees are closer to the floor. Hold this pose for about 1-2 minutes.

  • Downward facing dog

    This yoga pose for beginners will make the body form a triangle. The benefits are able to stretch the upper body, arms, chest, legs, and back muscles. For poses downward facing dog, You can start with the position as push ups, it's just that you have to pull your hips up. Then strengthen the position by pressing the palms and soles of the feet to the floor to establish a position. Inhale, then straighten your legs. Relax your head, place it between your arms and look down at your feet. Hold for about 1-3 minutes.

  • Child's pose

    This position is usually done as relaxation and stretching the back. As the name suggests, the movement is considered a children's position. in pose Downward Facing Dog, you just need to bend your knees until they stick to the floor. Likewise with the chest, leave it as close to the floor as possible. Your chest and stomach will blend into your quads. Extend your arms straight in front of you, while your head is bent downwards. Do it while holding your breath.

  • Reclining spinal twist

    Lie on your back, then stretch your arms out to the sides to form a T. Then pull your left leg and waist to the right, bending it. Place the sole of the left foot in line with the right knee. Face towards the palm of the right hand, but let the chest still point forward. Hold for up to 10 breaths, then switch sides.

Although yoga moves for beginners look easy, you may feel pain in certain parts of your body when you practice them. Ask a yoga trainer for guidance regarding the right movement, to avoid injury. If you have a special health condition, it's best to consult a doctor before practicing yoga.