Yoga exercises are becoming an increasingly popular alternative to conventional strengthening and relaxation exercises due to their versatility in the treatment of various diseases of the musculoskeletal system. Yoga exercises can be adapted and increased accordingly for different physical conditions.
Yoga exercises for two/partner
A possible yoga exercise for 2 people is the forward bend.
- Sit on the floor in a long seat with the soles of your feet touching those of your partner. With your back straight, bend forward as far as you can and, if possible, grasp your partner’s hands to be able to pull yourself even further forward.
- Another variant of forward bending is possible by having a partner bend over and place his hands on the shins or grasp around the ankles.
Both partners sit back to back and the other partner now places his back on that of the partner in the forward bend.
- A more advanced partner exercise, but one that is easier to perform than it seems at first, is the inverted V. In this exercise, one partner first goes into the basic exercise of the inverted V by pressing the knees from the quadruped position and now only touching the ground with hands and feet. The buttocks are the highest point of the body. The other partner places his hands on the floor about half a meter in front of the partner’s and then places one foot after the other on the partner’s pelvic bones in the inverted V. He can now use this position to increase the stretching position of the partner. Hold these exercises for about 30 seconds to one minute and then change positions.
Yoga exercises for beginners
Especially the basic exercises in yoga are suitable for beginners. Exercises that are difficult to perform for beginners at the beginning can usually be adapted accordingly.
- An important exercise for straightening the thoracic spine is the cobra.
In the prone position, place both hands next to the chest and lift the chest as far up as you can hold it up under your own power. Hold this position for 5 deep breaths and then lay your upper body down again.
- Another good exercise for beginners is the shoulder stand. The shoulder and back muscles are strengthened and relaxed.
To do this, lie on your back with your arms next to your body. Then lift both legs stretched out and stretch them towards the ceiling. In a flowing movement, the lower back will also detach from the floor.
Support the lower back with both hands, the upper arms remain on the floor, the legs are stretched and form a line with the lower back.
- A more advanced exercise of the shoulderstand is the plow. To do this, lower your legs from the starting position of the plow in a stretched position so that your feet touch the ground behind you in the best case. If this is not possible, keep your legs stretched in the air.
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