Yoga at home: 5 asanas for beginners

Yoga at home: 5 asanas for beginners

Effective stretching exercises based on yoga poses to help you get in the mood for the day and build muscle tone.

Breathing and bends:

– 10 reps per side at the beginning of the workout;

– make sure your back remains straight;

– perform the exercise slowly at a pace that is comfortable for you;

– focus on your breathing and your thoughts;

– if you have a fitness tracker, try to take your heart rate at the beginning and make sure it doesn’t increase too much;

– if you feel like you’re struggling, it’s better to perform 5 reps per side, but correctly.

Pulling your knees to your rib cage:

– perform the exercise for one minute;

– after the first approach take a break for 30 seconds and repeat the exercise for 30 seconds;

– try to keep the same pace throughout the exercise;

– straighten up and restore breathing.

Stretch the back of the thigh:

– 10 repetitions for each leg;

– break for 30 seconds;

– 10 reps on each leg;

– make sure that the supporting leg remains straight;

– if you perform the exercise correctly, you will definitely feel how the back surface of the thigh of the supporting leg stretches.

Arch your back. Cat pose:

– Perform this exercise as a warm-up to our exercise routine;

– 15 repetitions;

– break 15 seconds – 15 more repetitions;

Warm-up. Downward facing dog:

– do the reverse of the previous exercise;

– pull the lower back up;

– 10 repetitions, 2 approaches after a break.

At the end of the exercise, devote a few minutes to meditation. Sit in a comfortable position and recite your attitude for the coming day.