Yoga poses can help you improve your overall health by giving you more energy, improving your breathing, improving cardiovascular and circulatory health, improving athletic performance, preventing injuries, and lowering stress levels. As a result, if you want to know more about Yoga Positions that will help you achieve this, we can assure you that you have come to the right place!
This article will provide you with 7 basic Yoga Positions that will take you no more than 10 minutes to complete, from which you can begin and gradually add some of your own postures.
7. Downward-Facing Dog
Because it is an integrated package, this yoga position is considered one of the basic poses in many yoga styles. It supports shoulder, arm, and leg strength.
It also lengthens the spine and relieves pain in the upper, middle, and lower back, while reflecting blood flow on the other hand.
In the body, which benefits the circulatory system and lymphatic system and combats the effect of gravity on the body.
Here’s how to do this Yoga pose correctly: Begin in a position where your shoulders are directly above your wrists and your hips are directly above your knees – similar to the dog pose – then push your feet slightly back and raise your hips upward.
Throughout this process, try to maintain a straight spine and extend the back of your legs as far as your hamstrings will allow, then open your toes and gaze at your feet.
6. Garland Pose
Most people spend a significant amount of time sitting with their pelvis above their legs at a 90-degree angle, which can lead to a variety of issues over time, including limited joint movement. As a result, the Garland position helps to open the hips and thighs while also extending the spine. This promotes the health of the pelvic and hip joints.
Here’s how to do this Yoga pose correctly: Start in a standing position with your feet more than hip-width apart and your toes are pointing slightly outward. During this time, try to keep your gaze forward and your spine straight, and then start going down as if you were trying to sit on a chair.
5. Plank Pose
This yoga pose is one of the best ways to build core strength as well as strength and stability in the wrists, arms, shoulders, and thigh muscles.
Here’s how to do this Yoga pose correctly: Begin in a lower dog-facing position, then move forward and lower the hips so that the shoulders are perpendicular directly above the wrists and the hips are straight with the top of the head and shoulders.
4. Forward Bend
The forward bend is a great yoga pose that can help relieve back pain caused by sitting in front of computer screens all day.
It’s also a perfect pose for when you don’t have a mat or a lot of room to work out, and bending forward also calms the nervous system, as it stretches the spine, stomach muscles, hamstrings, and thigh muscles and increases strength in the knees.
Here’s how to do this Yoga pose correctly: Start standing so that the feet are spaced more than the hips apart, then bend forward from the hip area, as far as the hamstrings allow you to, then keep the knees slightly bent and rest your stomach on your thighs, for a more advanced exercise you can make your legs straight and interlock your hands behind your back, this can be useful for the shoulders.
3. Seated Spinal Twist
This yoga pose is an excellent way to rejuvenate your body and return your spine to its normal position, especially if you are the type of person who sits in front of computers all day.
During the sitting position and the back rotation, the hip is fixed, so that there is less opportunity for the hips to rotate, leaving the rotation confined to the thoracic vertebrae and above to get the most benefit.
Here’s how to do this Yoga pose correctly: Sit on a mat with your legs outstretched in front of you, then bend your right knee and place your right foot on the mat a few inches from your left leg on the outside of your left knee, and then place your right palm on the mat behind the right side of the stomach, but try not to Your hand is too far from your body to give your body a chance to rotate backward.
Also, instead of keeping the spine straight, at this point hug your right knee with your left arm or place your left elbow on the outside of your right knee, hold this yoga position for a few seconds, and then switch sides.
2. Crescent Lunge
Because the hips are partially fixed most of the time due to frequent sitting, this position helps to extend the hip, as the Crescent Lunge position works to extend the flexors of the thigh in the front part of the upper thigh and pelvis, as well as strengthen the legs and back muscles, and extending your arms above heading towards the sky adds a new level of challenge and increases shoulder strength.
Here’s how to do this Yoga pose correctly: Begin in the lower dog position, then bring your right foot forward between your hands, making sure that your right knee rests directly over your right ankle to protect the knee joint, then lean on your back foot and try to bring your left hip forward until both hips are in one line, take a deep breath, raise your torso, and extend your arms to the ceiling.
1. Camel Pose
The camel pose allows you to stretch the front side of your body as much as possible while strengthening the backside, and the backbend is an important part of any yoga session because it reduces the effects of spending a lot of time in a position with your hips at an angle of 90 degrees, but it should be noted that this yoga pose may be difficult for beginners, so practice it slowly and carefully.
Here’s how to do this Yoga pose correctly: Begin in a kneeling position on a yoga mat with your knees and feet about hip-width apart, palms on the lower part of your back, fingers pointing downward, push your elbows together behind your back, and take a deep breath as you stretch toward the ceiling.
Then breathe out while arching your back, allowing your head to fall back as well. Stay in this position for a bit and increase your stretch by bringing your hands to the heels of your feet.