Namasté! Yoga for beginners from Los Naranjos GC

30/04/2020 | Sin comentarios

We have to open our minds on this difficult situation, we invite you to think bigger and introduce Yoga in your life.

When you’re brand new to yoga, it can feel intimidating and be difficult to know exactly where and how to get started. Please see below some easy yoga poses for beginers

Cobra

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.Press the tops of the feet and thighs and the pubis firmly into the floor.

On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.

Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Tree Pose

Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don’t lock the knee.Bend your left knee and bring the sole of your left foot high onto your inner right thigh.

Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep both hips squared toward the front so your right hip doesn’t jut out. Focus your gaze (Drishti) on something that doesn’t move to help you keep your balance.

Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.

Lord of the dance

Begin from a standing position with the weight of the body on one foot as the opposite heel lifts up toward the buttocks with a bent knee. The hand on the same side of the body as the bent knee reaches back to grasp the outside of the foot or ankle.

With the added resistance of the hand gripping the foot, the bent leg and foot is then lifted up away from the earth and the torso toward the back of the room until the thigh is parallel to the earth. Then the arm on the same side of body as the standing leg extends up and forward to the front. The gaze is forward.

Avoid compression in the lower back by actively lifting the pubis toward the navel while at the same time, pressing the tailbone toward the floor.

Downward Dog

The body is positioned in an inverted «V» with the palms and feet rooted into the earth and sits bones lifted up toward the sky. The arms and legs are straight. The weight of the body is equally distributed between the hands and the feet.

The eye of the elbows face forward. The ribcage is lifted and the heart is open. Shoulders are squared to the earth and rotated back, down and inward. The neck is relaxed and the crown of the head is toward the earth. The gaze is down and slightly forward.

Lotus

From a seated position, bend one knee and bring the ankle to the crease of the opposite hip so the sole of the foot faces the sky. Bend the other knee, and cross the ankle beneath the opposite knee. Place the hands on the thighs or knees and keep the spine straight.