Asanas for beginners
Practise on an empty stomach. Wear loose clothing. Spread a
yoga mat on the floor. Begin with any warm-up routine.
Vajrasana: Knees on the ground, heels apart, sit on the upturned soles of the feet, keeping the body erect and hands on the knees.
Paschimotanasana: Sitting with legs together but stretched, bend the trunk forward, trying to touch the knees with the forehead and the feet with hands.
Sarvangasana (shoulder stand): Lying down, raise the legs and the waist up straight, balancing the entire body on the neck and the shoulders with hands supporting the small of the back.
Halasana (plough posture): In Sarvangasana, bend the legs backward so that eventually the toes of the feet touch the floor behind.
Bhujangasana (cobra): Lying face downward, keep the hands on the ground, and raise the trunk as much as you can.
Shalabhasana (locust): Lying face downward, keep the chin on the ground and raise the legs, with thighs supported by hands.
Ardhamatsyendrasana (twist): While sitting, with left leg folded on the ground, move the right foot next to the knee and twist the trunk and head to the left. Then, reverse the legs.
Padahastasana:While standing, bend forward without bending the knees, moving the head towards the knees, and hands trying to touch the floor.
Shavasana: Always end with this relaxing position. Lying prone on the floor, keep the legs apart, a foot between the two feet, and arms a little away from the body. Keep eyes closed.
While doing asanas, keep the movements slow and flowing. Never overdo beyond your capacity. Stay in a posture as much as you can before returning to the rest position.
Asanas for beginners
Practise on an empty stomach. Wear loose clothing. Spread a yoga mat on the floor. Begin with any warm-up routine.Vajrasana: Knees on the ground, heels apart, sit on the upturned soles of the feet, keeping the body erect and hands on the knees.
Paschimotanasana: Sitting with legs together but stretched, bend the trunk forward, trying to touch the knees with the forehead and the feet with hands.
Sarvangasana (shoulder stand): Lying down, raise the legs and the waist up straight, balancing the entire body on the neck and the shoulders with hands supporting the small of the back.
Halasana (plough posture): In Sarvangasana, bend the legs backward so that eventually the toes of the feet touch the floor behind.
Bhujangasana (cobra): Lying face downward, keep the hands on the ground, and raise the trunk as much as you can.
Shalabhasana (locust): Lying face downward, keep the chin on the ground and raise the legs, with thighs supported by hands.
Ardhamatsyendrasana (twist): While sitting, with left leg folded on the ground, move the right foot next to the knee and twist the trunk and head to the left. Then, reverse the legs.
Padahastasana:While standing, bend forward without bending the knees, moving the head towards the knees, and hands trying to touch the floor.
Shavasana: Always end with this relaxing position. Lying prone on the floor, keep the legs apart, a foot between the two feet, and arms a little away from the body. Keep eyes closed.
While doing asanas, keep the movements slow and flowing. Never overdo beyond your capacity. Stay in a posture as much as you can before returning to the rest position.