Yoga tradition from ancient times defines thousands, or even tens of thousands, of yoga poses, as some say. But probably, with your busy weekly schedule, it should be almost impossible to take enough time to even make some of these poses. But many of us can find a quiet place where we can practice at least a few of them for 10 minutes a day. In fact, even 10 minutes of yoga a day can help you benefit from the benefits of yoga, such as increased strength and flexibility, increased energy, improved breathing, a better cardiovascular and circulatory system, improved sports performance, prevention of injury, and a lower stress level. You can always improve yourself to add more and more different poses to your workout, but start by doing these 11 basic poses and then add new weapons to your arsenal to the extent your time and body allow. Here are the most basic yoga movements ...
1. Downward Facing Dog Pose (Adho Mukha Svanasana)
The downward-looking dog posture, which is a basic pose for many styles of yoga, is an entire package. Atlanta-based yoga trainer Tracy Sharp said, “It helps strengthen shoulders, legs and arms; It helps to relieve pain in the back and waist by extending the spine. ” It is also a gentle reversal pose that benefits circulation and the lymphatic system by reversing the blood flow in the body and combats the effect of gravity on the body.
HOW TO: Starting from the desktop position, curl your toes to the bottom and raise your hips towards the sky, with your shoulders directly on your ankles and your hips directly on your knees. Keep your spine straight and stretch your legs as far as you can, as long as the beams behind your knee allow. Open your fingers wide and keep your eyes on your feet. A more advanced practitioner can move from the plank position to the downward facing dog position.
2. Wreath Stance (Malasana)
Modern people spend a lot of time sitting 90 degrees on their hips. "Over time, this can create many problems, including limited range of motion in the joints," says yoga instructor Tracy Sharp. Wreath Posture helps to open the hips and inner thighs, stretch the spine and also keep your pelvic and hip joints healthy.
HOW TO: Start by separating your feet a little more than the width of the hips and turn your toes slightly facing out. Scroll down, keeping your gaze straight, your spine straight, as if pushing your hip back, and as if you were sitting on the chair. The goal is to lower your hips as much as you can without bending your spine. If you cannot lower your buttocks without lifting your heels over the mat, roll a towel or blanket and place it under your heels. Keep your hands in a position in the middle of your chest, like karate, and push the inside of your knees outward with your elbows and try to open your hips outward.
3. Plank Stance
Plank posture is one of the best ways to build abdominal strength, but it also creates strength and balance in the wrists, arms, shoulders, and quadriceps.
HOW TO: Start with the downward facing dog posture. Stretch forward to the root of your toes and lower your hips so that your shoulders are directly over your ankles, and your hips are in line with your head and shoulders. Tighten your abdominal and leg muscles tightly and stand for a few minutes. Beginners can do this posture by standing on their elbows without disrupting their head, hips and shoulders. However, if you want to operate your arms in this posture, you must perform the original movement.
4. Standing Forward (Uttanasana)
“Standing forward bends are the perfect posture for those who lean forward on the computer all day,” says Chanlett Avery, an in-house yoga instructor at Clif Ba. At the same time, these postures are ideal for situations where you don't have a mat or enough space. It relaxes the nervous system, standing forward bends also stretch the spine, hip muscles and beams behind the knee and strengthen the forelegs (quadriceps) and knees.
HOW TO: Stop by opening your feet at hip distance. Keeping your hips straight, lean forward as much as the beams behind your knees allow. Keep your knees bent a little and keep your stomach on your thighs. Advanced practitioners can stretch their legs more. Chanlett Avery recommends clenching the hands behind the back and bringing the clenched hands over the head to increase movement on the shoulders.
5. Sitting Spine Rotation (Marichi Pose)
Sitting Spine Rotation is a great way to revitalize your body and heal your spine, especially if you spend the whole day sitting at a computer. "When sitting, turning your spine, your hips get stuck in the ground, so your hips have less chance of turning," says yoga instructor Tracy Sharp. This also turns thoracic spine and provides maximum benefit by keeping it on.
HOW TO: Sit upright on your mat with your legs stretched forward. Bend your left knee and keep your left foot on the mat a few inches from your right knee. Put your left palm on the mat, right behind your hip muscles. "The mistake I see with many students is that they keep their palms out of a certain angle that causes their bodies to lean backwards instead of keeping the spine straight," says Sharp. Hug your left knee with your right arm, or keep your right elbow outside your left knee. With each breath, stretch your head towards the ceiling; Get a little deeper with each breath. Then change the directions.
6. Crescent Move (Anjaneyasana)
“I like the crescent move because it stretches the hips because our hips are in a fully contracted position because of sitting constantly,” says yoga instructor Sadie Chanlett-Avery. The crescent move stretches the hip muscles in front of the thighs and pelvis, while also strengthening the leg and back muscles. Raising your arms over your head adds a level of more difficult task and strengthens the shoulders.
HOW TO: After taking the downward facing dog position, hold your right foot one step forward between your hands. To protect your knee joints, make sure your right knee is directly above your right ankle. Press the tip of your toes on the back and tilt your left hip forward so that your hips are in line. With each breath, lift your torso and stretch your arms towards the ceiling and rotate your palms facing each other. If this sounds too hard, put down your left knee. Apply the same stretching motion in the other direction.
7. Child Stance (Balasana)
Children's posture is a liberal body posture for calmness, regeneration and relieving stress in the body - both physically and mentally. It also stretches the hips, knees, ankles, thighs and waist and relaxes the spine, shoulders, and neck.
HOW TO: Start your yoga mat by kneeling down. Keep your knees touching each other or spread slightly wider than your hips. “Keeping the knees touching each other gives you more support and is recommended for people with less flexibility,” says yoga instructor Tracy Sharp. Lower your butt over your heels and your trunk down to the ground. Lean the front of your head against the mat. Extend your arms in front of you, with your palms facing up to intensify the effect of stretching, or stretch your arms back to the front of your palms. For beginners who do not have enough flexibility on their knees and hips, Sharp is able to yoga block suggests to put them.
8. Warrior 1 (Virabhadrasana 1)
"The warrior stance is a dynamic stance because it combines strength, flexibility and sturdiness," explains yoga instructor Tracy Sharp. “It helps to achieve a better balance, and as the chest and hip turn forward, psoas "a deeper study has been done for the muscle, which helps prevent lower back pain," he says. Psoas is the main bending muscle in the hip, which is tightened in many people due to long sitting periods.
HOW TO: From the downward facing dog posture, take a step between your right foot and your hands, place your back foot straight, firmly on your mat at a 45 degree angle. Make sure your right knee is at the center of your right foot. As you get up, breathe, put your arms over your head, whether the palms are touching or facing each other. Then try to lower your left hip forward and square your hips against the wall. Finally, bury a little deeper with your right foot and then change direction.
9. Camel Stance (Ustrasana)
While the camel posture strengthens the back of the body, it provides intense and effective stretching for the front part. Building a bridge is an essential part of any yoga series because it fights against the effect of spending a lot of time sitting on the seat at 90 degrees to your hips and knees, for hours. It can be a very compelling body posture, so it is necessary to move slowly and carefully.
HOW TO: Kneel on the yoga mat and spread your feet as wide as your hips. Place your palms on your waist with your fingers down. Stretch your elbows behind you, breathe and stretch up to the ceiling and breathe while curving backwards. Let your head fall back under control. Try to reach your heels with your hands to increase the effect of thick or stretching in this way, while keeping your hips forward, maintain the backward angle.
10. Cat-Cow Stance
Back pains affected almost everyone at some point, and no activity worsens the situation. Particularly in Turkey the weekly physical activity ratio is less than 3 times American state. The Cat-Cow stance is a combination of two stances made in the form of a flow. It relaxes the back muscles, hips and abdominal muscles, strengthens the back and neck to improve body posture and balance. It is also a very relaxing posture, helping to reduce stress at the end of the day.
HOW TO: Start with a crawling posture, with your shoulders directly on your wrists, your hips directly on your knees, and your spine in its natural position. Gradually slope your spine so that you lower your abdomen to the ground, lift your coccyx, shoulders and head up, create a hammock shape with your spine. Look up slightly, gently flex your neck. Return to the natural spine position and then curve your back, tighten your chin and lift the middle of your back towards the ceiling. Repeat several times. Make smooth transitions and align your breath with your movements.
11. Stance of the Dead (Savasana)
Yoga instructor Julie Bernier says Savasana, the resting posture in the final, is "the hardest, easiest, and most important yoga posture." Even advanced yoga practitioners, who can turn and curl their body with countless different postures, still find this posture a bit challenging. However, it is important to finish yoga with a deep relief of 5-10 minutes. During this posture, your body really begins to reap the benefits of the yoga you do, your mind becomes quiet and you can move from yoga to feeling more fit for the rest of your day.
HOW TO: Lie on your back, stretch your arms and legs out of the midline of your body, open your palms toward the ceiling and close your eyes. Breathe normally, stay still, and let go of whatever you think, including your muscles and breath.
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Doing yoga regularly is one of the best things you can do for your body and mind. Do you do yoga regularly? What changes did you notice? Do you think there is another "basic" stance we missed? Share your thoughts with other members of the Güçlüyaşa family by leaving a comment below.