1Basic yoga postures
Are you thinking about getting started in yoga but you are not sure enough to sign up for classes? Are not you clear that yoga is for you? Well with these simple postures you can make a small tasting. If you like it, you will have found a way to keep yourself in shape and thus obtain the calm you need so much in your frantic day to day.
The practice of yoga “helps you to lengthen and tone the muscles of the body, to stimulate internal organs and eliminate toxins,” says Mercedes de la Rosa, a Zentro Yoga teacher.
Then, she proposes 6 postures with which you can start yoga by spending little time a day and where it is most comfortable:
2POSITION SITTING SIMPLE (Sukhasana)
SINGLE SITTING POSTURE (Sukhasana): ► The posture:
Sit on the buttocks, crossing the legs, the spine straight and the shoulders relaxed. If you can not keep your back straight, help yourself by putting some blankets or a cushion under your ischia. It does not matter which leg you choose to cross ahead. Relax your hands on your knees and breathe through your nose. Lengthen your breaths and try to concentrate on the air you inhale and the air you breathe out. Keep all your attention on the breath and, if thoughts come to your head, let them pass and bring your attention back to the breath. Try to endure between 3 and 5 minutes in the posture.
CAT: ► Posture:
Place your hands, wide open, under your shoulders and knees below your hips. Center your head in a neutral position with your eyes facing the ground. As you exhale round your spine, direct your belly button towards the ceiling, dropping your head towards the floor.
This position is ideal for the stress. Provides a massage to the spine and abdominal organs.
COW (BITILASANA): ► The posture:
From the cat’s posture, inhale bringing the ischiums towards the ceiling, and the navel towards the ground. Raise your head to face forward.
This position is ideal for the stress. Provides a massage to the spine, abdominal organs and stretches the front of the torso and neck. Intercalate “cat-cow” postures 10 times trying to coordinate breathing with movement.
5MEDIA PALOMA (Ekapadarajakapotasan)
MIDDLE DOVE (Ekapadarajakapotasan): ► The posture:
From the position of the cow, bring the right knee towards your right wrist, supporting the outer part of the shin and the thigh on the ground. The knee will be slightly aligned outside the hip. Keep your fingertips resting on the floor and stretch your left leg, lowering your hips towards the floor and resting your thigh, instep and fingers on the floor. The right heel will be aligned with the left hip. If you notice that you are going to the right side, put a cushion or blankets under your right buttock. Try to get your hips in line and, when you inhale, push your fingers towards the floor and lengthen your back. Take the coccyx down and rotate the pelvis to your navel. Breathe through your nose for a minute.
Return the right knee below the hip and do the same with the left knee.
This position is beneficial to open the hips, stretch the muscles of the thighs and helps calm thoughts.
6POSTURE OF THE SHOES (Badha khonasana)
POSITION OF THE SHOES (Badha khonasana): ► The position:
Sit on the floor with your hands behind your hips and your fingers, wide open, facing them. Bend your legs, keeping your feet well supported on the ground. Inhale and press the ground with your hands, lifting your hips and trying to bring your big toes closer. Join the shoulder blades from behind, raise the chest. Take the coccyx to the heels and lift the pelvis until the thighs are as parallel to the floor as possible. Extend the abs and chest and, if you have no cervical problems, let the head fall backwards. If you have a cervical problem, keep your head in line with the neck. Keep between 5 and 10 breaths. With the last exhalation, lower your buttocks towards the ground.