These are the most popular yoga exercises
If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life.
Important: Clarify your symptoms before your first yoga session
If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice.
What you should consider as a beginner before practicing!
Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana.
If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them.
No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment.
Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect.
When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided.
The best yoga exercises for body, mind and soul
To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat .
a) Chair Pose (Utkatasana)
For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted.
b) Mountain Pose (Tadasana)
If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer.
c) Upward Facing Dog (Urdhva Mukha Shvanasana)
This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back.
Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest.
If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it.
d) Child's Pose (Balasana)
This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward.
The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints.
e) Downward Facing Dog (Adho Mukha Svanasana)
To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back.
Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply.
f) Cat (Bidalasana) and Cow (Bitilasana)
Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart.
As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back."
With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders.
Other great exercises are:
- Warriors I, II and III
- Tree
- triangle
- swivel seat
- Seated forward bend (straight and lateral)
