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Home > News > Yoga Postures > Simple Hatha Yoga Poses for Be.....

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Simple Hatha Yoga Poses for Beginners to Help You Master The Basics

  • Source:https://longevity.media
  • Release on :2018-04-24
Rabbit (Sasakasana)
Rabbit
Start by sitting with your legs underneath your hips keeping the thumb toes together. Exhale. On the inhale, straighten the back and neck while cupping the bottoms of the feet with your hands. With the exhale, slowly begin lifting the hips and bringing your head down towards your knees. As you lengthen the spine, round the back until the top of the head comes down to the mat. Leave some space between your knees and your face. Hold for eight seconds, inhale coming back to sitting and exhale. Repeat up to eight times maximum.

Cobra (Bhujangasana)
Cobra
Start by lying face first on your mat with your hands under the shoulders in resting position. Begin by inhaling and slowly use the back muscles to pull your body up creating a reverse backbend. Let the arms act as support keeping your focus ahead until you are lifted slightly off the hip bones. Hold for eight seconds and exhale coming back to rest.

Forward Bend (Paschimottanasana)
Forward Bend
Start by sitting with your legs in front of you and back straight. Inhale, bringing the hands above your head and lengthen the torso. Exhale, hinging at the hips, keeping the back as straight as possible and bring those hands as far down your legs as you can. Ideally we want to have the right hand grabbing the outside right foot and left hand grabbing the outside left foot. Hold for up to 30 seconds. Release while inhaling back to rest. For modification you can slightly bend the knees on your way down if the stretch is too uncomfortable. Practice this fat reducing bend daily and you’ll be flexing like a gymnast in no time!

Tinderala Elastic Print Yoga Shorts with Pockets
Tinderala Elastic Print Yoga Shorts with Pockets

Sun Salutations (Surya Namaskar)
Sun Salutations
Begin with our hands at heart center and an exhale. Inhale and begin by raising your hands above the crown of your head until you feel a deep stretch in the short-head bicep muscle and down the sides of the belly. Try to keep your shoulders in their rest position, not raising with the arms. Exhale and gently glide your right arm down the right side of your body as your left arm comes over with the head, pulling the left side of the body out of the hip. You should feel a long stretch in the left side of your torso. Inhale, coming back to hands over head and exhale repeating the same movement on the other side of your body. Left hand down, right arm comes over the head and feel a long stretch on the right side of the torso. Inhale, come back to hands over head. Exhale bringing the hands down to your feet for a fold. Inhale, bring the back to a flat table. Exhaling come back into a fold, reverse swan dive back to standing, hands over head and back to heart center. Finish by inhaling into a slight back bend, keeping the head straight, hands out, and exhale back to heart center.

Half Lord of the Fishes (Ardha Matsyendrāsana)
Half Lord of the Fishes
Sit with your legs out in front of you and back straight. Bring your right leg over your left thigh placing the right foot on the ground. Gently slide the left leg under the upper right thigh and bring your right hand to the floor behind you. Now that you are prepped for the twist, inhale bringing your left elbow to right kneecap. While exhaling, turn the upper body and head to the right and descend into your twist. Hold for maximum 30 seconds and come back to rest. Repeat for the left side of the body and experience the benefits Ardha Matsyendrasana can offer!

Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose
For bridge pose, start by inviting your body into supine position on your mat and take a couple of deep breaths. One thing yoga is great for is bringing awareness to your body and your mind. So while we are preparing for Setu Bandha Sarvangasana, let your body soften into the mat. When you feel ready, bring your hands to the sides of the hips and slide your feet up in front of the hips, keeping them equidistant apart and flat on the mat. Take another deep breath, fully exhaling. With your next inhale, begin slowly lifting from the sacrum, vertebrae by vertebrae, until you feel you have reached your maximum potential. Don’t be discouraged if you did not move as far as the day before, for each day will be different. Instead, become aware of the heart bursting through the chest, the warmth in your thighs and the expansion of your lungs as you find peace in this pose. When you feel tired, simply float down onto your mat and be proud, you’ve just moved through one of the more advanced yoga poses for beginners!

Corpse Pose (Shavasana)
Corpse Pose
The goal of Shavasana is conscious relaxation, not napping or making a to do list. Meditation and creating an objective awareness with your thoughts is difficult, but you can definitely do it. Therefore, roll that mat back out and get comfy. Laying in supine position, take one last deep breathe and soften into your mat. When you are ready, scan the body for spots of tension. If your lower back is tense, go there and release it. When your body is at ease, simply breathe. Watch your thoughts float through your consciousness like a passing river, recognizing their existence and letting them go.

Don’t be afraid to try new things and remember when practicing yoga poses for beginners, please do not put excessive strain on your body. Those optimal results you are searching for will come with time, practice and most of all... patience.

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