Yoga exercises for beginners

Simple yoga exercises that are also suitable for beginners are for example the classical sun salutation, which is the basis in many different yoga forms. You start from a standing position and concentrate on the flow of your own breathing. From a standing position you put your hands on the floor, in the flow of your breathing one leg is placed backwards, then the upper body is lifted so that the front of the thigh is stretched.

One comes into the “looking down dog”, the body is in the position of an inverted V, then follows the position of the cobra and then stretches the other leg. Then follows the position of the cobra to stretch the other leg. The exercise can be performed several times in a row.

The sun salutation is suitable as a warm-up exercise, stimulates the cardiovascular system and prepares the psyche for the following training. Another exercise for beginners is the triangle. From the wide straddle position, one foot turns outwards, the other looks forward.

The arm of the side of the foot facing outwards is lifted and stretched out, the opposite arm is placed with the palm of the hand behind the back.With the Atmugn, the body is tilted sideways (towards the foot turned outwards), the hand on the same side is supported flat on the floor, the opposite hand is stretched towards the ceiling, the gaze follows the hand. Then the exercise is performed on the other side. It is an exercise to stretch the hip muscles, to stabilize and strengthen the back and gluteal muscles and to deepen breathing. Further exercises are the warrior position, the tree position, the cobra and the dog, some of which are already included in the Sun Salutation. The best way to learn the exercises is to watch videos in which several movements follow each other and breathing is taken into account.

Which exercises are suitable for at home?

The beauty of yoga is that almost all exercises and asanas can be done without any aids. This means that all exercises that are properly mastered can also be done at home as part of a home workout. You should choose exercises that you can already perform safely and in a controlled manner, because if you don’t control them at home, mistakes can creep in, which can lead to a permanent strain on the joints or muscular strain.

There is a wide range of offers, such as YouTube videos, apps, posters, magazines and many more, which present a complete yoga workout at home. However, if you are uncertain or in pain, you should always seek correction from a professional. Especially beginners should make sure to do exercises that are precisely instructed and at best control themselves with the help of a mirror when doing yoga exercises at home.

Popular exercises for home are the sun salutation, the triangle, the cobra, the dog and the warrior (see exercises for beginners), but also the bow, the child, the chair and the shoulder bridge are exercises that can be performed well at home, because they take up very little space, do not need any aids and contain few dynamic transitions, so that they can be performed even if there is little space or, for example, on carpeting. Yoga exercises for home use are integrated into the daily routine of many people. They often do not take up much time, but provide a quick activation of the muscles and a centering and concentration of the mind. One can come to rest in everyday life and do something good for body and mind through a dynamic active break. You can find more exercises under: Yoga Exercises