10 yoga exercises for beginners that you will practice in each yoga studio

Despite the fact that yoga has existed here for ages, it looks as if we have rediscovered it in recent years. Yoga exercises have a positive impact on health, immune system, everyday stress and body relaxation.

Yoga exercises or what are asanas ?

Asana (from Sanskrit “to take a posture for a longer time and feel comfortable and relaxed in it”) is a typical element of yoga practice. Some yoga instructors prefer Sanskrt names while others use translation. Today you will find many styles and yoga schools. The choice depends on what you expect from yoga and which type is more suitable for you. If you don't know where to start you can try hatha yoga. Be patient with yourself at the beginning and pay more attention to the details of each position. Later you will be able to take a position with ease without having to watch the instructor.

The basic types of asanas include these types: forward bend, backbend, tilt, torsion, balance and inverted positions.

In this article we will introduce the basic yoga postures that you will practice most often.

SHORT VIDEO WITH POSITIONS: 

1. The mountain pose
Tadasana

Position: Stand with your feet close to each other. Spread your toes and place your weight evenly on your feet. Elongate your torso and breathe smoothly.

Effect: Even if you feel that nothing is happening and you are just standing still, do not lose attention while exercising. The position is the basis for the other positions. For example, we start here with Sun Salutations. It supports balance and keeps your attention on the present moment.

Chakra: Solar plexus

2. Chair pose
Utkatasana

Position: Start with mountain pose. Raise your hands and reach over your fingers. Slowly sit back with your feet as if you were sitting on a chair. Transfer the weight to the heel and extend your torso upwards.

Effect: This warm-up position (try standing longer) strengthens your legs, back and shoulders.

Chakra: Root 

3. Downward Facing Dog
Adho Mukha Svanasana

Position: Spread your hands wide and press your index finger and thumb into your mat. Your head should be between your arms, facing your knees. If you cannot fully stretch your legs (it requires training) keep your knees bent.

Effect: This position opens your shoulders, extends the spine and stretches hamstrings. Since your head is below heart level, inversion also causes a calming effect on the psyche.

Chakra: Solar plexus

 4. Warrior I pose
Virabhadrasana I.

Position: Stand in mountain pose and step back, turn your left foot in 45 to 60 degrees. Push the hips towards the front leg and hold them straight forward. Bend the front leg so that the thigh is parallel to the ground. Stretch your hands up with your palms toward you and look ahead.

Effects: A position with relaxed posture ca calm the mind and bring it to the present moment. Strengthen legs, ankles and improves performance.

Chakra: Root

5. Triangle
Trikonasana

Position: Stand with your feet wide apart. Stretch your right foot out 90 degrees. Keep your knees straight and firm. Extend your arms at shoulder height and lean over the front side. Extend the spine towards the front leg and grab the ankle, yoga block, or chair back with your front hand. Breathe.

Effect: The pose supports balance, strengthen hamstrings and inner thighs and tone the entire body. At the beginning, the position can be very challenging, but over time you will find your place.

Chakra: Root

6. Tree pose
Vrksasana

Position: Stand in mountain pose and place your right foot on your inner left upper thigh. Don't create pressure on your knee.

Effects: Position helps to improve concentration and ability to balance. Strengthen tendons and outer thighs.

Chakra: Sacrum

7. Bridge pose
Setu Bandha Sarvangasana

Position: Begin lying on your back and place your feet hip width apart. Lift your butt up off the mat. Interlock your palm and press the shoulder toword the floor.

Effect: This pose opens the chest and stretches the neck and spine. Position positively affects digestion and reduces anxiety. It is also one of my favorite asanas (Tomas).

Chakra: Heart

8. Plank

Position: Begin in downward facing dog. Lean towards your shoulders and tighten your wrists. Maintain a straight line from heels through the top of your head. Tighten your abs, quads, glutes, and hold.

Effect: This is one of the best position for strengthening your deep inner core. 

Chakra: Solar plexus

9. Upward facing dog
Urdhva Mukha Svanasana

Position: Lie on your stomach face down. Stretch your legs back, with the tops of your feet on the mat. Lift your knees and thighs off the ground, open your chest and extend upwards.

Effects: Open your shoulders and chest, stretch the abdominal muscles and pelvis.

Chakra: Solar plexus

10. Corpse pose
Savasana

Position: Lie down on your back. Separate your legs and release your ankles. Extend your hands sideways with the palms facing up. Close your eyes and feel your whole body. You can bring your attention to your breath.

Effect: Pose can relax the body throughout the workout. Try not to fall asleep :)

Namaste