Basic yoga poses : 12 common yoga moves and how to do it

Health and fista share some basic yoga poses and how to do it.Lets check it out!

1. Chair Pose

Sanskrit: Utkatasana

Chair Pose Gif

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How to roll in the hay

  • Start in Mountain Pose. As you inhale, raise your arms, spread your fingers, and reach up through your fingertips. As you exhale, sit back and down as if sitting into a chair.
  • Shift your weight toward the heels and lengthen up through the spine. As you inhale, lift and lengthen through your arms. As you exhale, sit deeper into the pose.

The benefits

This heating standing pose (give it a moment , you’ll feel the burn) strengthens your legs, upper back, and shoulders. As a bonus, you’ll have a chance to practice patience as your thighs exert . Just remember to breathe. Also read” 5 yoga apps that are actually a lifesaver

2. Down Dog on a chair

Sanskrit: Uttana shishosana

Modified Downward Dog

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How to roll in the hay

  • Place your hands on the rear of a chair with palms shoulder-distance apart. Step your feet back until they align under hips, creating a right angle together with your body, spine parallel with the ground .
  • Ground through your feet and lift through thighs. Reach hips faraway from hands to elongate the edges of your torso. Firm your outer arms in and lengthen through the crown of your head.

The benefits

  • Downward-Facing Dog is the bread and butter of yoga, but it is often challenging for beginners.
  • This modification shares an equivalent benefit because the classic pose — stretching the hamstrings, opening the shoulders, and creating length within the spine — without all the load on your upper body.

3. Downward-Facing Dog

Sanskrit: Adho Mukha Svanasana

Downward Facing Dog

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How to roll in the hay

  • From high-low-jack , walk your hands 6 inches ahead of you. Tuck your toes and lift your hips up and back to elongate your spine. If your hamstrings are tight, keep your knees bent so as to bring your weight back to the legs.
  • Spread your fingers wide, press into your hands, and rotate your arms in order that your biceps face toward each other . Press your thighs back toward the wall behind you.

The benefits

This classic pose opens your shoulders, lengthens your spine, and stretches your hamstrings. Since your head is below your heart, the mild inversion creates a relaxing effect.

4. Warrior II

Sanskrit: Virabhadrasana II

Warrior 2

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How to roll in the hay

  • Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.
  • Bend your left knee to a 90-degree angle, keeping the knee in line with the second toe to guard the knee . Stretch through your straight back leg and ground down into the rear foot.
  • On an inhale, bring arms to a T at shoulder height. Draw your shoulder blades down the rear . Spread your fingers and keep palms face down. Gaze over the front fingers. As you exhale, sink deeper into the stretch.

Pro tip: To draw your shoulder blades down the rear , rotate your palms face-up. Notice how that shifts your shoulders. Once settled, rotate your palms face down. Also read”Top 5 Yoga Poses to Power Up and Awaken Your Inner Warrior

The benefits

A pose with “warrior” in its name might not sound very zen, but this standing pose can help calm and steady your mind. Tougher than it’s , it also strengthens your legs and ankles while increasing stamina.

5. Triangle Pose

Sanskrit: Trikonasana

Triangle Pose

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How to roll in the hay

  • Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.
  • Keeping both legs straight, ground through your feet. Lift arms into a T at shoulder height. Reach forward together with your front arm. once you can’t reach anymore, hinge at the front hip.
  • Bring your front arm right down to your shin, a foam block, or the bottom . Lift your back arm up toward the sky and spread your fingers. Take your gaze right down to the ground or up toward your lifted hand.

The benefits

While this pose is often challenging for those with tight muscles, it’ll help promote balance, stretch the hamstrings and inner thighs, and make a sense of expansion within the body.

6. Tree Pose

Sanskrit: Vrksasana

Tree Pose

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How to roll in the hay

  • Start in Mountain Pose. Find a hard and fast point ahead of you and stare at it to assist you balance.
  • As you inhale, shift the load into your left foot and lift your right foot in. off the ground . Using your right , bring the foot to your shin or inner thigh. Avoid placing your foot directly on the knee.
  • As you exhale, ground through the standing leg and lengthen through the crown of your head. Bring your palms to the touch ahead of your sternum into prayer hands.

Pro tip: To play together with your balance, lift your hands up toward the sky during a V-shape. Take your gaze up toward the ceiling. If you’re an experienced practitioner, you’ll even try closing your eyes.

The benefits

This pose helps improve concentration and your ability to balance by strengthening the arches of the feet and therefore the outer hips.

7. Bridge Pose

Sanskrit: Setu Bandha Sarvangasana

Bridge Pose

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How to roll in the hay

  • Lie faceup with knees bent, feet flat on the ground , and arms at your sides with palms face down. Keep your feet parallel and hip-width apart, heels stacked under knees.
  • On an inhale, activate through the legs and therefore the glutes. Press the ground away together with your feet and lift the hips off the ground toward the sky.
  • If your shoulders are tight and you would like more leverage, try holding the edges of your yoga mat and lifting your hips. you’ll also wish to interlace your fingers underneath your “bridge” and shimmy your shoulders under the chest.
  • When you’re able to come down, lift your heels up and slowly lower your hips back to the bottom , one vertebra at a time.

Pro tip: to stay your knees from bowing bent the side, place a block between the upper thighs. Squeeze it tight as you lift up into Bridge Pose.

The benefits

This energizing backbend opens your chest and stretches your neck and spine. It can calm the mind, reduce anxiety, and help improve digestion.

8. Bound Angle Pose

Sanskrit: Baddha Konasana

Bound Angle Pose

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How to roll in the hay

Sitting on the ground , bend knees and open them bent the side sort of a book. Join the soles of your feet together while sitting upright.

Place fingertips on the ground directly behind you and lengthen up through the spine. you’ll also hold onto your ankles and hinge forward at the hips.

Pro tip: If you’re feeling stiff, sit on the sting of a blanket to assist your forward fold.

The benefits

You’ll give your inner thighs and groin a pleasant stretch, while the forward bend creates a relaxing , cooling effect.

9. Seated Forward Fold

Sanskrit: Paschimottanasana

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How to roll in the hay

  • Sit and straighten your legs in front of you, grounding your thighs into the ground . Hinge at the hips to elongate your torso over your thighs. Grab hold of the outer edges of your feet.
  • Pro tip: If your hamstrings are tight, grab a strap and loop it behind your feet. Use the leverage to bring your torso closer to your thighs. you’ll also sit on the sting of a blanket to assist you fold forward.

The benefits

This feel-good fold elongates the rear of your body, lengthens your spine, and stretches your hamstrings.

10. Corpse Pose

Sanskrit: Savasana

Corpse Pose

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How to roll in the hay

Lie faceup, bringing your legs to the outer edges of your mat, sort of a starfish. Splay your feet bent the edges . Place arms along sides, palms facing up. Close your eyes and relax.

The benefits

Yep, it’s as simple because it sounds. Every yoga class includes Savasana, which relaxes the entire body and provides you space to soak up the advantages of the practice.

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