Three simple Yoga postures to get started in this discipline
Surely many of you have decided to start doing Yoga in this new year, either as a main activity to get fit or as a complement to other sports disciplines with which you house very well, such as running .
A few weeks ago we gave you the keys to stay motivated during the first few days and we told you about the YouTube channels necessary to start practicing Yoga at home. Today we present you some simple postures or asanas so that you can start practicing Yoga at home .
It is one of the postures or yoga asanas that we can perform standing (standing) and that serves to work our legs and glutes and the middle area of our body . It is not very difficult to perform if we have good hip and ankle mobility and it is much easier if we learn to activate the abdomen correctly.
The posture of the chair or utkatasana consists of performing a half squat at the same time that we lengthen our back and lengthen our arms forming a straight line. By lengthening the spine from the coccyx to the neck and trying to get as far as possible with the tips of the fingers, our abdomen is activated almost immediately.
If we are beginners we can maintain this position for about five seconds so that, as we improve, we can increase the time we spend in it . Through the position of the Yoga chair we work our quadriceps isometrically (without movement).
In this article we explain how to make the posture of the chair step by step.
The child’s posture or balasana
One of the most pleasurable postures or asanas we can find is the child’s posture to balasana . This asana is often used as a means to relax the back and spine after having made other postures in which we do a lumbar hyperextension (such as the cobra or the dog face up ) to compensate for that accumulated tension in the area.
There are different variations of the child’s posture or balasana, but the most usual is to sit on our heels, with the knees slightly open so that the thumbs of the feet are joined. From there we lean forward to stretch our backs. The arms can be placed backwards relaxed, forward or diagonally to the sides if we want to insist to stretch the side of our trunk.
To perform this position well we will need to have a good hip mobility that allows us to position ourselves in the proper posture. If you want to know more, you can consult this article where we tell you everything you need to know about balasana.
The posture of the tree or vrkasasana
The postures or balance asanas , both on feet and on hands, are very showy and help us to work our central zone , responsible last of maintaining a good posture. Perhaps the best known and most accessible balance of Yoga is the posture of the tree or vrkasasana.
By keeping balanced on one leg, the posture of the tree helps us to work our lower train . To maintain balance more easily we will have to activate our abdomen by performing an axial elongation , pressing the ground with the foot that we have on the ground and growing towards the ceiling directing our crown upwards.
For beginners or for those who do not have much mobility at the hip, you can place the foot that is not on the floor supported on the opposite calf (for advanced the position indicated is resting the foot on the side of the thigh) . The most important thing is never to support the foot on the opposite knee to avoid the risk of injury.
The concentration, the axial elongation and fix the sight in a distant point can help you to maintain the balance. If you want to know more about this position you can consult this article .
If you have recently started doing Yoga or you want to start now and you are a bit afraid of not being able to do the difficult postures that you see on Instagram, remember that there are other simple ones that you can start with , like the ones we just taught you, and that you can always make regressions to move forward little by little. Enjoy the road!