Do you want to start doing yoga at home, and do not know which positions to begin with? I recommend you try these yoga postures for beginners, and for everyone! Remember to listen to your body, and do not do more than what you ask, do not force it. With the regular practice of yoga, you can gradually go deeper into the posture.
1- Tadasana or Mountain Pose
Stand with your feet together, your shoulders relaxed, your weight evenly distributed through the soles of your feet, your arms at your sides. Arms on the sides of the body, the chin and the view towards the front.
2- Adho Mukha Svanasa or Dog Upside Down
Stand on four legs. Place your hands just below your shoulders with your fingers spread apart, knees below and the same width as your hips. Press your palms forward and away from you while rolling on your toes with your knees slightly bent. Straighten the trunk to form a straight line from the wrists to the hips. Little by little, stretch your legs to form a letter V backwards. If you cannot stretch your legs completely, work slowly to keep the trunk straight.
3-Virabhadrasana or Posture of the Warrior
Stand in the mountain posture. Exhale taking a step to the right of a meter approximately with the right foot. Turn the right foot 90 degrees and the left foot 45 degrees. Look forward, and while you inspire, raise your arms until they are horizontal forming a “T”. Bend the right knee 90º, keeping the knee on the ankle. Keep the look along the right hand. Stay of 1 minute. Change sides and repeat.
4-Vrksasana or Tree Posture
Start with the mountain posture. On expiration, flex the right knee and place the sole of the right foot on the inside of the left thigh, between the knee and the groin. As you breathe in, raise your arms above your head and join the palms of your hands. Relax your arms and focus your attention on a spot on the floor. Stay between 6 and 8 breaths, then repeat the exercise with the opposite leg.
5- Setu Bandha Sarvangasana or the Bridge
Lie on your back with knees bent and feet flat on the floor, aligned with your hips. Place the arms on both sides of the body and palms down. As you breathe in, lift your hips to a comfortable height. Stay for one minute. Exit the position with an exhalation.
6-Trikonasana or Triangle Posture
From the position of the mountain, exhale, taking a step to the right of a meter approximately with the right foot. Turn the right foot 90º outwards and the left foot 45 degree. Look forward and while you inspire, raise your arms by the sides forming a “T”. Upon expiration, raise the right hand to the right shin and extend the left arm upwards. Relax the left arm and look up towards the left hand. Keep it for 5 breaths. Change sides and repeat.
7-Ardha Matsyendrasana or Twisting Position
Sit on the floor with your legs extended.
Cross right foot over left thigh; flexes the left knee. Keep the right knee pointing towards the ceiling and put your left elbow to the outside of your right knee and your right hand on the floor behind you. Turn to the right as far as you can, moving the abdomen. Keep both buttocks on the floor. Hold the posture for a minute. Change sides and repeat.
8- Bhujangasana or Posture of the Cobra
Lie face down with your legs aligned with your hips and your toes resting on the floor. Flex the elbows, place the palms on the floor and the thumbs near the armpits. As you breathe in, press your palms against the floor and activate the muscles in your back. Raise the chest and the head. Relax and repeat the posture.
9- Balasana or Posture of the Child
Sit comfortably on your heels. Turn the back forward, so that your forehead rests in front of you. Lower your chest to your knees as much as you can, extending your arms in front of you. Hold your posture and concentrate on your breathing.