It is very important to know how to do yoga properly, especially if this is your first time doing it. The body movements performed during yoga must be done precisely and correctly so that the benefits can be obtained to the maximum and you can avoid injury.
Anyone can practice yoga without age restrictions and with any body shape. Aside from building strength and flexibility, this exercise can also relieve stress.
To do this sport, you have to know how to do yoga properly. This is to ensure that you can feel the various benefits of yoga to the fullest extent. Not only that, practicing yoga properly can also prevent you from getting injured.
Yoga techniques and methods for beginners
Yoga is a type of exercise that includes various body movements, such as extending the arms, bending or squatting. Here are some basic yoga poses or yoga methods that can be done for beginners:
The first yoga move you can do is mountain pose. This pose is a basic yoga move that is easy to do. Here’s how:
- Stand with toes touching but heels apart. Place both hands on either side of the body. Pull both shoulders down, keeping them back, and then puff out the chest. Keep your head up and back straight.
Hold this position for at least ½ – 1 minute. If applied regularly, this yoga movement method is beneficial for improving body posture.
Facing down is also a basic yoga move that is easy for beginners to do. To do this, you can follow these steps:
- Start in a kneeling position with your palms flat on the floor in front of you, ensuring your arms are comfortably apart. Gradually lift your hips and buttocks upward until your legs are fully extended and your head is framed between your arms. Keep your palms and the soles of your feet firmly planted on the floor as you stretch into this pose.
Hold this position for 1-3 minutes while breathing slowly. If this yoga method is applied correctly, you can train your back, upper body, chest, arms and legs to become stronger.
The plank is known as a regular exercise movement. However, this movement is also included in the yoga movement. The plank movement is generally done after the downward facing movement. Heres how to do it:
- Start in a prone position and support your body using your elbows and feet. Try to keep your elbows parallel to your shoulders and make sure your body forms a straight line.
Hold this position for 10-30 seconds and repeat 3-5 times.
If you want to train your body’s balance, you can practice yoga with warrior movements. The way to do this movement is:
- Start in an upright standing position. Then extend your right leg forward until your knee forms a 90-degree angle. Make sure the left leg is upright. Raise both hands and place your palms together above your head. Then puff out your chest until your back arches back. Keep your head upright.
Hold this position for 30-60 seconds. Not only does it train your body balance, yoga with warrior movements is also good for training your lower body muscles to stay strong.
The martial yoga method has the function of training the body’s balance. This yoga movement is actually almost similar to the warrior movement, but there are several movements that have been changed, which are:
- Begin standing tall. Step your right foot forward, extending it further than your left, ensuring both legs are straight. Rotate your torso to the left while reaching your arms out to the sides, keeping your gaze forward. Slowly lean forward, bending your right knee to form a perfect 90-degree angle.
Maintain this position for at least 30 seconds and repeat the above series of movements as per your ability.
As the name suggests, this yoga move will make the body resemble a tree. The way to do this is:
- Start in mountain pose and raise your right leg by placing the sole of your right foot on the inside of your left thigh. Place your palms together and place them in front of your chest.
Hold this position for approximately 30-60 seconds. Next, do the same yoga method with the other leg.
If you practice yoga with the goal of relieving excessive stress or anxiety, yoga with child’s pose movements may be an option. All you have to do is follow these steps:
- Start in a kneeling position. Try to place your knees parallel to your waist. Then lean forward and place your hands for support. Pull your body back into an extended position until your forehead touches the mat.
Do this series of movements for 30 seconds.
This pose is usually done at the end of yoga practice. Savasana is done by lying comfortably with your legs apart and palms facing up.
This position helps your body and mind relax more, making it easier for you to relieve stress. This pose is an important meditation to do at the end of the practice.
Do not force yourself to practice the different yoga styles mentioned above, especially if you feel pain when doing certain poses. It is recommended to practice with a trainer so that the movements can be corrected.
Aside from that, don’t forget to check yourself and inform your trainer if you are having problems in certain parts of the body, such as joint pain or pinched nerves.
There are many types of yoga that you can try depending on your needs. If you want to shape your body and stay fit, you can opt for power yoga, Bikram yoga, and Astanga yoga.
Meanwhile, to help treat certain medical conditions, you can try Iyengar yoga, Kripalu yoga, or Viniyoga. However, make sure to consult a doctor first if you have health problems before starting to practice yoga poses or methods.
