Simple yoga exercises for beginners, for weight loss, back and spine

The art of yoga has been listed as an Intangible Heritage by UNESCO. The birthplace of this ancient practice is India. In Europe, this teaching spread thanks to Arthur Schopenhauer.

The German philosopher was the first to study ancient Indian treatises. Now, yoga exercises for beginners can be performed by anyone (except Muslims, for them this art is prohibited).

The benefits of yoga for humans

Yoga includes not only asanas, but also spiritual practices combined with meditation. Therefore, the benefits of exercise can be divided into several categories.

The benefits of yoga in terms of physiology:

• The muscles of the body become elastic.
• Excess weight goes away.
• The metabolism improves.
• Yoga helps to shape posture - it helps to strengthen the supporting muscles of the spine and overcome its curvature.
• Bones fragility decreases.
• The work of the following systems is normalized: blood circulation, lymphatic, cardiovascular, immune.
• Pressure readings are stabilized.
• The work of the digestive tract improves.
• Asanas prevent the onset of diabetes.
• The body regulates the level of stress hormones produced.

Yoga exercises for beginners, in addition to physiological advantages, have a number of psychological advantages:

• Yoga helps fight depression or apathy.
• Increases confidence and self-esteem.
• Practice allows you to realize and accept your purpose, to find new goals in life.
• Cheers up, gives vigor and enthusiasm.
• Increases contact and makes people more open.
• Allows you to increase self-control over yourself, your emotions.

Yoga should be understood not only as a series of exercises. For beginners in this practice, this teaching should become not only physical training for the body, but also internal for their own "I-concept".

Contraindications

Yoga exercises for beginners, as well as more complex asanas, have a number of contraindications that prohibit the practice of this practice.

Time limits are:

• Purulent or serous otitis media.
• ARVI at any stage.
• The period of rehabilitation after injuries of the musculoskeletal system, operations in the abdomen and chest.
• Chronic diseases during their exacerbation.
• 3 months postpartum.
• Overwork.
• Increase in ocular and intracranial pressure, which is temporary.
• Postponed heart attack or stroke. You should wait at least six months, and then consult a doctor.

Constant contraindications that prohibit yoga:

• Retinal disinsertion.
• Chronic hypertension.
• Oncological diseases.
• Severe lesions of the musculoskeletal system.
• Infections in the brain and spinal cord.
• Diseases of the blood.
• Mental illness. Only applies to complex diagnoses. For example, epilepsy, schizophrenia, psychosis.
• Serious disorders in the work of the cardiovascular and digestive systems, the spine.
• Inguinal hernia.

In addition, there are a number of contraindications for certain periods of the state of the body:

There are a number of narrow diseases in the presence of which the performance of asanas of any complexity is prohibited. If you have health problems, you should consult your doctor.

Do's and don'ts when doing yoga

During yoga classes, you cannot:

• Drink water.
• Use a mobile phone. The gadget should be set to silent mode.
• Start performing difficult asanas, skipping the initial stage.

In addition, etiquette should be observed during mass classes. If during group yoga practice you need to leave before the end of the session, you should warn the instructor in advance.

Rules for beginners

Yoga exercises for beginners require adherence to a number of rules that will help you quickly become familiar with the practice without harm to your health.

Basic recommendations for beginners:

• To experience the benefits of yoga, you should practice it at least 3 times a week. Each workout should take 40 minutes.
• Do not perform asanas if the body cannot relax. It is the maximum relaxation, even during the most difficult exercises, that allows you to benefit from yoga.
• During practice, mind and thoughts should be calm. Abstraction from everything is a guarantee of spiritual balance and harmony.
• When performing asanas, the breathing technique should be put first, and only then the technique itself.
• During mass activities, do not pay attention to others. Even if someone does better, you should focus on your own well-being and do only what is available.
• It is worth taking food 2 hours before class. You shouldn't feel hungry either. You can have a light meal half an hour before yoga.
• Loads during exercise should be dosed. It is worth starting with basic practices, gradually accustoming the ligaments and muscles to more complex asanas.

Also, beginners are forbidden to start the technique of complex asanas. Such haste can lead to injury to the spine or ligaments. Any traumatic exercise should be done very carefully.

For beginners, the most dangerous yoga exercises are:

• Asanas (splits) that open the pelvis.
• Stands on the shoulder joints, head and other inverted positions.
• Asanas with backbends.

Beginners should avoid doing the following asanas:

• Trikonasana is an elongated triangle technique.
• Halasana - plow pose.
• Sirshasana - headstand.
• Bhujangasana - Cobra pose.
• Padmasana is the lotus position.

Exceptions may be for people whose physical qualities exceed the average. For example, yoga will be easier for gymnasts to master than for an ordinary person.

Breathing during exercise

During yoga practice, breathing should engage the abdominal cavity. With superficial air entrapment, only the collarbone and chest work, which means that oxygen does not completely fill the lungs.

The initial stage allows you to master a special breathing technique that will help free your mind from unnecessary thoughts.

Breathing algorithm:

1. It is worth taking a lying or sitting position.
2. You need to draw in your stomach as much as possible, and then exhale all the air and try to relax as much as possible.
3. Take a slow breath, filling the lower abdomen with oxygen first, gradually filling the chest with air.
4. After the inhalation has filled all the lungs with oxygen, the breath should be held for a few seconds.
5. Exhale slowly. Consecutively release the chest from the air, then the middle region of the abdomen and then its bottom.
6. After that, you need to draw in your stomach and hold your breath.

During yoga classes, breathing is carried out through the nose.

Warm-up: proper body preparation

Training will have a positive effect if you do a warm-up first.

The preparatory stage can be:

• Common... Suitable for warming up the general condition of the body. During the warm-up, cardio loads are used with a duration of 15 to 25 minutes.
• Passive... The body is toned with a bath or a hot bath session. The advantage of this type of warm-up is the complete relaxation of the muscles.
• Special... The warm-up includes the execution of dynamic asanas.

The warm-up cannot be ignored. It allows you to avoid muscle and joint injuries during training. The risk of their tearing is minimized.

Simple asanas step by step for beginners

Yoga exercises for beginners should start with simple asanas. It is unwise to start complex yoga practices, because an unprepared body cannot perform many techniques.

Simple Sukhasan Pose

The Sukhasana pose is for meditation. During its implementation, the hips, ankles and knee joints are trained. Thanks to the position of the body, blood circulation in the pelvis, abdomen and lower back improves.

Sukhasana is the starting position for mastering the subsequent asanas - Siddhasana and Padmasana. But only this position can be used in meditation practice. The stability of the position will promote spiritual calmness while maintaining the tone of the body.

Sukhasana is performed as follows:

• You should sit on the floor in such a way that the legs are intertwined with each other: the foot of the right leg is under the knee of the left, and the left foot is under the right.
• The outside of the feet should lie flat on the floor, without resting on it. The shins are crossed among themselves, the knees are placed at an equal height from the surface.
• The back is kept straight.
• The palms are placed on the hips or knees, but without pressure on them.
• The shoulder blades are shifted to maximize the chest.
• In this position are from 1 to 2 minutes. Then the legs can be crossed in a different position.

Contraindications to this position are spinal injuries. People with varicose veins may want to shorten the time they spend in this position.

Bidalasana or cat pose

Bidalasana allows you to coordinate breathing and body movements. The cat pose helps to improve the flexibility of the spine and its gentle extension.

Performance:

• The starting position is a stand on the knee joints. Legs spaced hip-width apart. The back of the feet is on the floor.Straightened arms are perpendicular to the surface. Fingers apart and pointing forward.
• As you exhale, the back bends gradually - from the lowest spine to the upper one. First you need to lower the tailbone, then the sacrum. Alternately arching back sections, tilt the head.
• On inhalation, the back is deflected in the same sequence as the arching.

The cat pose is performed rhythmically, while maintaining the breathing technique. Repeat Bidalasana 10 to 20 times. If you feel discomfort when resting on your knees, you can put a soft towel under them.

Adho mukha svanasana or downward facing dog pose

Downward-facing dog posture promotes the rejuvenating effects of yoga and also works to stretch the spine. Adho mukha svanasana has a beneficial effect on muscle stretching, improving blood circulation throughout the body (especially in the brain and pelvic organs), shoulder girdle.

The regular implementation of this technique is a kind of prevention of intervertebral hernia. Helps Adho Mukha Svanasana in strengthening the heart muscle, improving bone density.

Algorithm for performing the downward-facing dog pose:

1. Starting position - the body lies with its stomach down on the floor. The feet are shoulder-width apart.
2. The palms are smoothly moved to the level of the shoulder joints, and then rest their hands on the floor. The toes fit snugly to the floor and are widely spread. The gaze looks ahead.
3. As you exhale, you need to push off from the floor surface, straighten your elbows, and lower your head down, raise the pelvic part of the body.
4. Breathe in. On exhalation, pushing off the surface with our hands, we bend in the lower back. Each part of the body (back, neck and arms) should line up in one line.
5. With each subsequent exhalation, you need to straighten your knees until your heels touch the floor. The tailbone should only look up.

The asana is performed up to 6 cycles. Long exhalations alternate with short breaths.

Virabhadrasana or warrior pose

The warrior pose works on the muscles of the back and shoulder girdle. As a result of the practice, tightness leaves the body, tone comes. Thanks to Virabhadrasana, gait and posture are improved, digestion is improved.

There are 3 types of Virabhadrasama. For beginners in this business, it is recommended to start with Warrior Pose # 1, and only then move on to more complex positions.

Virabhadrasama I execution algorithm:

1. Starting position - Tadasana asana. Standing, hands are placed along the body, pressing the inner part of the palms to the thighs. The neck and facial muscles are relaxed.
2. Hands are slowly raised up, connecting the backs of the palms above the head.
3. They take a deep breath and jump apart their legs up to 130 cm wide.
4. The muscles in the left knee stretch and stretch the leg.
5. Stretch your back up and raise your head. The gaze should fall on the palms closed at the top. In this position, you need to freeze for 20-30 seconds.
6. After that, steps # 4-6 are repeated, but on the other hand.
7. After completing these movements, they return to their starting position with an exhalation jump.

Once the Virabhadrasama pose is mastered, you can proceed to its more complex varieties.

Trikonasana or triangle

Trikonasana acts on the muscles of the hip joint, improves their mobility and elasticity. Regular practice of this asana can improve the gluteal region and the hamstrings.

Execution algorithm:

1. Starting position - Tadasana. Exhaling, the legs are spread up to 120 cm wide. The feet are parallel to each other.
2. Stretch your hands to the sides with your palms on the floor.
3. The body of the body is pulled up.
4. They work with the right leg: the toe is lifted up, the heel is pressed to the ground. The leg and hip are turned to the right side by 90 °.
5. The left foot should be turned 45-60 ° to the right. The heels of both feet should be on the same line.
6. On exhalation, the body is pulled to the right side.Lean with the body of the body from the hip joint.
7. The right hand is slowly lowered to the floor - the left up. The position of the legs does not change.
8. The torso is slowly turned to the left.
9. The right hand should be placed on the lower leg or ankle (with a good stretch on the floor) in a position parallel to the outside of the foot.
10. The left hand looks and reaches up, revealing the chest.
11. The gaze looks directly or at the left palm.
12. Freeze in the asana for 3-5 breathing cycles.
13. Exhaling, we return to the starting position, moving behind the left hand.
14. The algorithm is now repeated in the other direction.

Beginners can do this asana while standing next to a wall. The heels in this position will rest against the baseboard, which will avoid many mistakes when performing the triangle pose.

Tadasana or mountain

Allows you to release tension from muscles, soothes the mind, and also helps to restore breathing.

Execution algorithm:

• Hands are lowered along the body, the crown looks up, the face is relaxed.
• You need to fix your gaze on something in front and freeze for 1 minute.
• The inner ribs touch the feet, the body weight is evenly distributed over them.
• The kneecaps need to be tucked up so that the thigh muscles are used.
• The abdomen is pulled up without bending in the lower back and without twisting the tailbone down.
• On inhalation, the chest opens, the shoulders are pulled back, and the shoulder blades are connected.
• The cervical vertebrae are pulled upwards.
• The palms are slowly turned with the back to the hips.
• Breathing is even - the chest opens on inhalation, closes on exhalation.
• We maintain this position for 5-7 respiratory periods.

Beginners can perform this pose in front of a mirror so that they can track their body position.

Vrikshasana or tree

The tree pose improves body coordination, strengthens the nervous system, and improves the functioning of the muscles of the shoulder joint, lumbar and hips.

Algorithm for performing Vrikshasana:

1. Starting position - Tadasana.
2. The right leg is slowly bent at the knee, grasping the ankle with the right hand from the inside.
3. The foot is placed on the left thigh from its inner side. The kneecap in the bend should point to the side.
4. Straining the press, raise their arms up, without bending them at the elbows. The palms above the head touch each other with the inner sides.
5. In this position are up to 1 minute. After that, they return to their starting position and perform the asana for the left leg.

Beginners, in the absence of proper balance, can perform this asana with support.

Camel ride

Dynamic asana riding a camel works out the spinal column. Regular practice of this position helps to stimulate the movement of cerebrospinal fluid, strengthen the digestive system.

Technique for performing a simple pose of riding a camel:

1. Starting position - sitting on the floor. Legs are extended forward.
2. They cross their legs together, and straighten their backs.
3. Hands need to take hold of the ankles.
4. Now you should bend your back forward. This should be done while inhaling. The chin should be pressed against the neck.
5. On exhalation, the back bends again, but already back. You need to try to keep the head still.

Asana riding on a camel is included in the practice of kundalini yoga. It is performed 5-6 times during one session.

Baddhakonasana or closed corner

Baddhakonasana allows you to work the hip joints and stretch the tendons around them. Also, this position helps to improve blood circulation in the small pelvis and its organs.

Execution algorithm:

1. Starting position of Dandasana or Kakasana.
2. The knees are spread apart, and the feet are connected.
3. If the stretch allows, the shins are pressed to the floor. In a simplified version, you can sit against a wall, which allows you to keep your back straight, although your legs are not completely flat against the surface.
4. The big toes are wrapped in the hands.
5. The back is straightened in a slight tilt back. In this position, you need to hold out for up to 1 minute.

Perform Baddhakosana 1 time, increasing only the time spent in it.

Uttita Parsvakonasana or Right Side Angle

Uttita Parsvakonasana relieves arthritis pain and also helps to reduce body weight in the hips and waist. Regular performance of this asana develops physical endurance, stretching the muscles of the chest, back and shoulder area. The work of the digestive organs is getting better.

Algorithm of actions:

1. Starting position - Tadasana. On exhalation, the legs are set at a width of more than 1 m. The toe of the right limb is turned 90 ° inward, the left one by 14-20 °.
2. The right leg is bent at the knee 90 °, the left forms a straight line at an angle.
3. Exhaling, the body is tilted to the right leg, while lowering the hand of the same name to the foot. The left arm is extended over the head. The upper body is tilted so that the side of the right side touches the thigh of the same side. The back is extended and the stomach is drawn in.
4. The gaze is directed upward, the left hand is extended behind the ear. Ideal - the leg and arm of the same name form a straight line.
5. Returning to the starting position and working out the asana in the other direction.

Perform 6 approaches in 1 cycle.

Paschimotanasana for the western part of the body

Pashchimotanasana contributes to:

• Improving the flexibility of the spine.
• Improving the digestive tract and blood circulation.
• Removal of irritability.
• Fight insomnia.
• Reducing pressure.
• Stretching the tendons under the kneecaps.
• Improving the elasticity of muscles such as the semimembranosus, calf, semitendinosus on the thighs.

Execution algorithm:

1. Starting position of Dandasana.
2. The legs are extended forward with the heels.
3. The right buttock is pushed back with the left hand. They do exactly the same with the other side, changing only the limbs. Knees and hips are pressed to the floor.
4. We put our palms on the floor on both sides of the pelvis.
5. Pulling the chest up, we push off the floor.
6. Take a long breath, and as you exhale, stretching from the pelvis, you need to tilt forward.
7. Pulling the body forward, you need to lower your stomach to your hips and grasp your feet with your palms, lowering your chest and head to your legs.
8. With each inhalation, you should slightly raise the body and try to bend more forward. In the maximum lunge, you need to hold out from 1 to 3 minutes.
9. You need to leave the asana by slowly lifting the body up.

Repeat this pose 3-4 times.

Purvotanasana for the eastern part of the body

Purvotanasana for the eastern part of the body strengthens the joints of the shoulders, legs and arms. The muscles throughout the body become more resilient and posture improves. The ribcage opens, allowing the body to rest from previous forward bends (if any).

Execution algorithm:

1. Starting position is Dandasana. The legs are extended in front of them, the hands are moved behind the back, resting their palms on the floor (directed towards the feet).
2. Pressing the feet to the floor - the legs are bent at the knees.
3. As you exhale, raise the pelvis resting on the floor with your hands. Only the palms and feet should be tense. Pull in the stomach.
4. The legs and body are parallel to the floor, the arms are perpendicular to the surface.
5. The neck is extended and the head tilted back. The body is straightened to the maximum, while keeping the feet tightly pressed to the floor. Breathing remains calm.
6. Withstand the asana in this position for several 2-3 respiratory periods.
7. The return to the starting position occurs by bending the arms at the elbows and legs at the knees.

You need to perform the asana 3 times in 1 yoga session.

Bandha Sarvangasana or bridge

The benefits of Bandha Sarvangasana are as follows:

• The processes of the thyroid gland, lungs, and abdominal organs are normalized.
• Back pain and headaches are reduced.
• Fatigue and increased anxiety are relieved.
• Legs come to tone, tension is relieved from them.
• Promotes opening of the chest and retraction of the spine with the cervical spine.

Execution algorithm:

1. Starting position - lying on your back. The legs are bent at the knees, the heels rest against the pelvis.
2. The hips are lifted up, leaving the feet motionless on the floor.
3. The arms are extended along the body and fit snugly to the surface. Under the pelvis, the fingers are connected in a "lock".
4. Tighten your thigh muscles. Freeze in this position for up to 5 respiratory periods and then return to the starting position.

Asana Bandha Sarvangasana is performed 2 times in 1 lesson.

Badha Konasana or Shoemaker Pose

Badha Konasana strengthens the muscle groups in the back, abs, glutes, sides and thighs. Regular performance of the asana gently reveals the area of ​​the back, shoulders, hips.

Algorithm of actions:

1. Sitting on the floor, the legs are pulled forward.
2. Taking a breath, pull the feet to themselves, bending them at the knees.
3. The joined feet should be pulled as close to you as possible so that their outer side is pressed against the surface.
4. Hands clasp the feet, and lower my knees to the surface.
5. In this position, you need to hold out for 20 seconds.
6. After that, the hands are relaxed, and the knees are raised.

The exercise should be performed up to 8 times.

Savasana or dead man pose

Savasana is performed at the end of the yoga class. Those new to this practice can do it before starting the session. This will promote relaxation and spirituality for the upcoming workshop.

The benefits of this asana are as follows:

• Relieves tightness in the muscles of the spine, and also improves blood flow to it.
• The work of the heart is normalized, the pressure is stabilized.
• Helps combat insomnia and stress.
• Improves posture.

Execution algorithm:

1. Starting position - lying on the floor with your back down.
2. The spine should fit snugly against the floor. To do this, the legs are bent at the knees and the buttocks are revealed. After that, the legs are slowly extended.
3. The legs are slightly apart, the feet are not pinched.
4. Place your hands on the floor without touching the body.
5. The muscles of the body strain as much as possible, hold them in this position for several seconds and relax. This must be done several times. This is the only way to achieve relaxation of every cell of the body.
6. The way out of the asana is as follows: fingers and toes move, turn on their side, twist into an embryo position and smoothly rise.

Savasana is performed 1 time, up to 10 minutes.

Malasana or garland

Malasanda helps to fight menstrual disorders in women, improves the functioning of the abdominal organs, activates the work of the abdominal muscles, which helps to reduce body weight.

Algorithm for beginners:

1. Starting position - Tadasana.
2. The legs are bent at the knees and sit so that the pelvis is pressed to the floor. The feet are at the width of the buttocks and look in different directions. The heels should be pressed firmly against the floor.
3. Elbows rest on the inner side of the knees and close the palms. The tailbone should always stretch downward.
4. The trunk of the body should be extended upward, with arms and knees tense.
5. Freeze in this position for 1 minute, then relax your arms and rise. To recuperate, sit on the floor and straighten your legs, relaxing them.

3-4 approaches are performed at a time.

Ardha Uttanasana

The asana strengthens the calf and thigh muscles, stabilizes the liver and kidneys. It also has a beneficial effect on the mind, relieves stress and depression.

Execution algorithm:

1. Starting position - Tadasana.
2. As you exhale, they lean forward, making an extension from the pelvis.
3. The torso is slowly lowered, slightly moving forward from the groin.
4. If stretching allows, then the tips of the fingers are placed on the sides of the feet. If the body is not so flexible, then the body can be lowered by bending the legs. Hands are lowered to the floor in front of you.
5. The heels rest on the floor.
6. With each breath, you need to tilt the body forward.
7. At the maximum slope, they freeze from 30 to 60 seconds.
8. They leave the asana slowly, putting their palms on the hips. On inspiration, they rise to their full height.

Ardha Uttanasana is performed 3-4 times in 1 session.

Ardha Matsyendrasanaya or Fish Lord Pose

Ardha Matsyendrasanaya improves blood circulation in the body, has a beneficial effect on the functioning of internal organs and the musculoskeletal system.Performing this asana regularly has a therapeutic effect and strengthens the spine.

Execution algorithm:

1. Starting position - Dandasana.
2. The right leg is bent at the knee, then the left.
3. The left leg is placed behind the right so that its heel fits snugly against her buttock.
4. The right foot is moved to the outer left thigh.
5. The left hand is wrapped around the right leg, and the palm is placed on her thigh.
6. Behind the back, the right hand is taken with the palm down.
7. Focusing on the right palm, the body is turned as much as possible until it stops.
8. The head is also turned to the limit to the right.
9. You need to stay in this position for 3-5 respiratory periods.
10. After that, they return to their starting position and perform the asana on the other side.

To achieve the therapeutic effect, Ardha Matsyendrasanaya must be performed daily at a specific time.

Parsvottonasana or pyramid

The benefits of doing Parsvottonasana are as follows:

• Stretches the spine.
• Engages the muscle groups of the legs and pelvis, improving their blood circulation.
• Removes excess weight in the waist area.
• It is the prevention of osteochondrosis.
• Improves pelvic flexibility.

Execution algorithm:

1. Starting position - Tadasana. On exhalation, the legs are spaced 1 m wide.
2. The palms of the hands are placed on the hips. The right leg is turned 90 °, the left - from 45 to 60 °. The heels are on the same line. The hips are squeezed and the kneecaps are pulled in. The right thigh is turned outward so that the knee is pointing to the right.
3. On inhalation, they open the chest, bend back. Hands are extended behind the back and palms are closed together so that they are opposite the shoulder blades. The little fingers of the fingers are facing the back, the remaining fingers are facing up.
4. The elbows are pulled back, squeezing the palms to the limit. Breathing is carried out by an open chest.
5. While exhaling, the body is turned to the right at the level of the pelvis.
6. The foot of the right limb is pressed against the surface, and the hips are turned inward. The palms remain behind the back.
7. As you exhale, perform a forward bend, keeping your back straight and your hands behind your back. The support of the body should fall on the leg in front. Ideally, the chin should touch her knee.
8. Gradually, the body is stretched forward, pushing the hips back.
9. Stay in this position for 20 seconds. Keep breathing evenly.
10. In the reverse order, they return to the asana and repeat it, but on the other side.

The asana can be performed both singly and in combination with other positions.

Utkatasana or chair

Utkatasana works the leg muscles, strengthening them and preventing deformation. Also, the performance of this asana has a beneficial effect on the work of the abdominal organs, opens the chest.

Execution algorithm:

1. Starting position - Tadasana.
2. As you inhale, raise your arms to the ceiling. At the maximum point, the palms close.
3. On exhalation, the pelvis is lowered down, bending the legs at the knees.
4. The legs are extended from the knee to the pelvis.
5. Then the body of the body is lifted up as much as possible, lifting the chest.
6. Freeze in this position for up to 1 minute. Breathing is calm and even.
7. On inhalation, the body is pulled up to the arms, the legs are straightened and out of the pose.
8. I put my hands down and return to their original position.

Asasna is performed 3-4 times.

Sarvangasana or candle

Sarvangasana or a candle works on the back of the head, shoulders, neck. In addition, this exercise helps to relieve negative emotions and raise tone, rejuvenates the reproductive system.

Execution algorithm:

1. Lying on your back, the legs are straightened and the feet are connected. Hands are pressed on both sides of it. The palms are pressed to the floor.
2. The legs are lifted up, keeping them straight.
3. Gradually raise the pelvis, lower back, back. The emphasis falls on the lying hands.
4. Use your hands to support your torso in the lumbar region. To do this, they are bent at the elbows.
5. On exhalation, open the chest and stretch the body up. Freeze at the maximum rack for any comfortable period of time.
6. Return to the starting position, slowly lowering the body forward. When all limbs are pressed to the floor, it is worth giving the body time to come to a normal state and stand up.

For beginners, 1 performance of Sarvangasana is enough.

Eka pada rajkapotasana or dove pose

Eka pada rajkapotasana works on the back muscles, thereby improving posture and body tone. There is a positive effect on the digestive and pelvic organs. There are 2 versions of this asana. Eka pada rajkapotasana or pigeon I pose is recommended for beginners.

The algorithm for its implementation:

1. The starting pose is Dandasana.
2. The left leg is bent at the knee. Her heel should move towards the groin.
3. The right leg, extending the sock away from you, is taken away from you.
4. Focusing on the hands, the crown is raised up.
5. Make a slight deflection while inhaling.
6. The right leg is bent and pulled up to the head so that the toes rest on the top of the head.
7. Fix the position of the right foot with your hands. To do this, clasp her with her palms by her fingers, raising her elbows as high as possible.
8. Do 2-3 respiratory periods and return to the starting position on exhalation.

Repeat the asana 2-3 times.

Ardha bhujangasana or sphinx

Ardha bhujangasana is a simplified version of the cobra pose. Regular performance of the asana helps to rejuvenate the muscles of the back and abs, stimulates the work of internal organs, and restores psychological balance. Ardha bhujangasana also stretches the ankle extensor muscles.

Execution algorithm:

1. Starting position - lying on the floor with your stomach down. The legs are straight, the heels are pointing up, the feet are pressed together. Hands are extended along the body, and the forehead rests on the surface.
2. The arms are bent. The forearms are placed on the floor so that the palms are on the 2 sides of the head. Fingers point forward.
3. On inhalation, the head, shoulder areas, and then the chest are gradually raised. Hands play the role of a lever, gradually straightening. As a result, they should be perpendicular to the surface. Keep your elbows and palms flat on the floor.
4. Keeping their head straight, look forward.
5. Maintain this position for as long as the physical form will allow. After that, they leave the asana.

Do the Sphinx pose 5 times, keeping uniform breathing in each movement of the body.

Pada Hastasana forward bends

Bending forward allows you to engage the spine and all of its vertebrae. Also, during the execution, the muscles of the legs, arms, back are involved. The excess weight in the upper body will go away if you do this exercise regularly.

Of the 2 options for performing Pada Hastasana, beginners are recommended to start with the beginner's option.

Technique algorithm:

1. The starting position is vertical. Legs apart at the width of the pelvis.
2. Bending the knees bend forward. As you tilt, press the body against the hips.
3. When the deflection in the lower back reaches the limit, they try to straighten the legs without lifting the feet off the floor.
4. Measure in the resulting position for several cycles and return to the starting position while inhaling.

Perform Pada Hastasan Bends several times.

Slow push up Chaturanga dandasan

Slow push-ups allow you to strengthen the muscles of the back, arms, and abs. Posture, the work of the respiratory tract and the digestive tract are improved.

Execution algorithm:

1. Starting position - lying on the floor.
2. At the elbows, bend the arms and rest their palms on the floor. The limbs are on 2 sides of the chest.
3. The feet are placed at a width of 30 to 35 cm from each other.
4. With an exhalation, the body is lifted.
5. The tension should be evenly distributed over the entire length of the body. Breathing is even.
6. The resulting position is maintained to the extent of physical abilities.

4-5 approaches are performed in 1 lesson.

Ashvanchalasan lunge

Ashvanchalasan's lunge works on the leg muscles. Due to the regular implementation of this exercise, the gluteal zone is tightened, excess weight leaves the hips.

Execution algorithm:

1. Squat, resting their palms on the floor.
2. Legs are aligned, focusing on the toes.
3. On inhalation, bend one of the legs at the knee and move it forward. Her foot is flat on the floor.
4. The head is raised up, paused.
5. On exhalation, the legs are returned to their original position.
6. Repeat the lunge on the other leg.

Perform Ashvanchalasana 3-4 times for each leg.

Pada Hastasana forward bends

Execution algorithm:

1. Starting position - Tadasana.
2. Bend forward from the hip as you exhale. Touch the surface with your palms without bending your legs.
3. With each exhalation, lean forward as much as possible. With a good stretch, the ribcage is pressed against the thighs, and the palms are placed under the feet.
4. Freeze in the asana for several breathing cycles and straighten up.

Bending forward allows you to stretch the spine and improve its flexibility. The muscles of the back of the thighs and buttocks are being worked out.

Ananda Balasana or the Happy Child Pose

Execution algorithm:

1. Starting position - lying with your back on the floor.
2. The hips are pressed against the stomach by bending the legs. Hands clasp the feet, knees apart.
3. Relax, even out breathing and freeze in a pose for 1 min.
4. The legs and arms are straightened, extended and started over.

This posture is recommended to be performed at the end of a yoga session, because it helps to relax the muscles. The load leaves the spine, the bad mood disappears.

Yoga will help you get rid of excess weight, as well as find a chiseled silhouette. This practice promotes physical and spiritual balance.

Exercises for beginners will allow everyone to experience all the amazing properties of this art.

Video on the topic: a set of yoga exercises for beginners

Yoga for beginners: a set of exercises: