The most basic yoga exercises for beginners (Part 3)

  1. Warrior Position

Warrior posture also known as Virabhadrasana. This basic Yoga posture helps relax the leg and knee muscles, stimulate the body’s organs, and help strengthen endurance. This posture is very suitable for women who are pregnant.

However, people who suffer from diarrhea, hypertension and neck problems absolutely do not practice this posture.

The most basic yoga exercises for beginners

Warrior posture

Perform as follows.

Spread your legs about 3-4 steps apart.

Breathe, then spread your arms horizontally, parallel to the floor, palms facing down.

Turn right foot 90 degrees outward, left foot turn 30 degrees in and turn your head in the direction of your right finger.

The right knee should bend down and bend at an angle of 90 degrees so that the pillow should be straight with the ankle. Hold this position for about 1 minute and breathe freely.

Switch sides and repeat the above.

  1. Basic Yoga posture: Butterfly

This posture is also known as Badhakonasana in the proper manner. This posture helps reduce stiffness of the knees and hips as well as the leg joints, enhances blood circulation, reduces sciatica and reduces hormonal disorders.

The most basic yoga exercises for beginners

Butterfly pose

The steps are as follows.

Sit on the carpet, straight back.

Spread your legs and focus on your breath.

When you exhale, bend your knees and pull them inside your heels, close to the pelvic mist.

Keep the soles of the feet close and drop the knees to the sides.

Use both hands to grasp the toes, and push the heel as close to the crotch as possible.

Press your knee to the floor.

Hold this for 5 minutes and return to the original position.

  1. Dog Face Down

This is one of the most classic postures in Yoga and is also known as Mukha svanasana.

The steps are as follows.

Place your hands and knees on the floor, knees straight with hips.

Shift your hand a bit forward, spread your hands, fingers spread out.

Breathe out and lift up your pillow. At first, keep your knees slightly bent and lift your heels off the floor.

Let the body form an inverted V.

Adjust so that your legs are shoulder-width apart, knees slightly bent.

Hold this position for about 3 breaths.

Hopefully, the basic yoga postures that we introduced above will help bring a fit and youthful physique to you.

Good luck!