We all strive to live healthy and adopt exercises or practices in our daily routine that will help us feel better and be happier.
Yoga is one of the practices that, when practiced regularly, transforms our physical body, harmonizes our energetic body, helps us think more clearly and opens our hearts.
Most of the time we don’t know where to start, and without a trainer, it is really difficult. Therefore, we would like to introduce you to the 16 main yoga asanas and also to invite you to the yoga and meditation course, supported by Andrei Visan in Bucharest.
Carefully read the description of each position and perform the asanas easily, without forcing yourself.
It calms the brain and spreads a feeling of calm and peace in the mind and body. Stretch your knees and ankles. You will feel that exhaustion, stress and anxiety are leaving you. Alignment of the body is improved. Practicing this asana helps to extend the spine. The back becomes stronger and more stable.
Easy pose with twist
Cow face pose
It is the ideal position when we feel our backs tense and when our spine hurts. It is also ideal as a warm-up or training exercise for more difficult positions, but it can be used simply as a method of treating back pain.
With your feet bare, sit on the mat for exercises with knees bent outwards and feet attached. Body weight should be evenly distributed in the bones of the pelvis. Holding your pelvis perpendicular to the floor, raise your spine as far as you can, straightening your back.
From the starting position, hold your toes with your hands and pull the heels as close to the perineum area.
The knees should be facing the ground. But be careful to execute this gentle movement without force. The purpose of this exercise is to increase the flexibility of the tendons in the hips. If you hit the ground with your knees without too much effort it is good to use a support so as to add extra complexity to this stretching exercise. When the pelvis is perpendicular to the ground, the bones of the hips must be aligned and the spine extended, but respecting the normal curvatures of the back.
People with rigid tendons may experience difficulties in achieving a normal concave curvature in the lumbar area. This can be corrected by placing one or more folded beds. Keep your hands on your feet permanently. The upper thigh area should rotate outward as the femur is oriented toward the floor.
It is similar to the child’s position, but this time the rear is kept high to allow the spine to bend. Also, the big toes will not touch. From the stand position on the knees and palms slide the palms forward, being careful to keep the posterior above the knees.
Downward facing dog
In this yoga position, the practitioner’s body forms an inverted V with the ground. Standing, place your palms down on the mattress, keeping your hands perfectly extended and at a slight distance from your hips.
Lie on your knees parallel to your hips, then exhale as you lift your knees off the mattress and straighten your hips and back to the ceiling. Keep the soles perfectly glued to the floor and the head facing down, between the upper limbs and in line with them. Look at your abdomen and stand in this position for 5-10 breathing cycles. It is important to be able to maintain your spine perfectly right!
High Lunge Pose
It is a dynamic posture, involves the whole body and creates flexibility, stability and toning for the legs, bottom and upper body.
To create such a position, step forward with your right foot with a knee bend at 90 degrees with the thigh parallel to the ground. The leg left behind, prepare it as shown. Then he raises his hands above his head, palms facing each other. He presses on the back heel and stretches. Make sure you have your abdominal muscles and tight muscles. Stay in this position for 10 breaths.
Start from Tadasana Posture (Mountain Posture), keeping your toes splayed. Take a step forward, so that the distance between the two members is 1.2-1.5 m. You may need to adjust this distance at the beginning, especially in the case of people who are at the beginning. However, in the final position the left foot should be extended in the back and the right leg bent forward at an angle of 90 degrees. From this position turn your eyes to the right and start lowering the pelvis.
Attention, however, as it is necessary for the trunk to be perpendicular to the ground so that the position of the spine remains straight. In the final posture the right knee should be in the same line with the ankle, while the body weight should be evenly distributed at the level of the area outside the left foot and the inner area of the right foot. As you lower your pelvis on the floor, expand your spine and lift your sternum. Raise your hands sideways until they reach the same level with your shoulders, and your palms facing the ground.
Start in mountain pose and step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn the right foot towards the front of the mat and turn the left foot out to a ninety degree angle, heels in line. Reach forward into the right hand, extending the torso, and drop the right hand onto the right shin or ankle. Extend the left hand up towards the ceiling. Keep the body in the same plane, as if pressed into an imaginary wall behind you and do not let the chest fall forward.
Malasana, also known as a garland, represents an asana. Mala – Garland, necklace, Asana – Pose; pronounced As-maa-laa-sa-na Malasana is also called Upavesasana or Garland Pose. It is simply a cog.
Squatting comes naturally to children and people working in the fields. However, those who have office jobs have lost the practice and find it painful and uncomfortable to do so. But this should not discourage you from doing asana, as it is actually the most beneficial for those who have a style. sedentary life.
Seated Forward Fold
Sit on the floor with your feet outstretched. Put your palms on the floor near your hips. Take a few deep breaths.
Exhale, stretch your arms and grab your toes. Hold the thumb of your right foot between your thumb, the index finger and the middle finger of your hand. Do the same with the thumb of your left foot. Stretch the column and try to keep the back concave. At first the back will be like a rooster.
This is because the column only extends from the shoulder area. Learn to bend straight from the pelvic region of your back and stretch your arms from your shoulders. Then the cock will disappear and the back will become flat. Breathe a few times.
Lying on your back, bend the knees and place the feet on the floor, close to the tailbone and about hip distance apart. Place the hands palms down on both sides of the hips. On an exhale, lift the hips and the buttock up towards the ceiling. Try to keep the thighs parallel to the floor and roll the shoulder blades underneath. Option is the clasp the hands together below the lower back, continuing to pull the shoulder blades together.
We all know her, even from the physical education classes at the school. What is not known is that this exercise is good for the back and for the immune system, and for regulating all the secretions in the body, as well as against the annoyances related to digestion and constipation. It is a delicate subject, however, resolving these drawbacks can bring major benefits, so it’s worth a try.
Also, the candle helps against depression, anxiety and stress, balancing the inner energies and bringing harmony to all organs. This exercise reverses the body causing the blood flow to go to the peripheral areas, thus oxygenating these cells. Moreover, this position can make you see things from a different angle, and it helps to develop self-confidence and improve the general state of the body. Also this exercise is very suitable for women with menstruation problems, contributing to its regulation and problems and discomfort related to the pain.
Start laying on your back, bring your legs up onto the wall and scoot your tailbone as close to the wall as is comfortable. Allow the arms to rest out to the side, palms up. This allows the shoulders to rest back. Use this pose as your final savasana. Relax into this posture. Allow the weight of the body to be fully supported by the ground and wall. Release control of the mind, the breath, and the body. Enjoy this pose for as long as feels good (suggest more than 10 minutes).
This asana should be done on a hard surface, preferably on the floor, on the yoga mat, with the legs parallel or slightly apart, and the hands next to the body with the palms up.
We imagine that our limbs become very relaxed and more and more heavy, the breathing becomes slower and shallower, and we begin to gradually relax from the soles to the top. We start from the left to the right and from the bottom to the top of the body, relaxing the body segments and the internal organs in turn. We aim to become more and more relaxed and relaxed as we abandon our body to the ground, and the mind clears us of thoughts.
For optimum effect, the duration of these positions can be about 10 – 20 minutes, A regular practice of this asana, which can be done even when we feel tense or unable to fall asleep, will help us eliminate muscle tension and help us get rid of headaches, insomnia and anxiety.
Let’s enjoy some down time and step away from stress for a moment.