Yoga does not only transform the mind, but also the body. Therefore, we select 15 of the yoga positions capable of changing your bodily functions
Yoga is a practice and technique that provides numerous benefits to the mind and body. Therefore, we select 15 easier and practical yoga positions, but very effective in body transformation. Best of all, they can be practiced on your room rug.
Basically, after years, science is already beginning to recognize all the benefits of the technique. Especially with regard to the improvement in people’s health, both physical, mental and spiritual.
Moreover, this practice can provide you with more flexibility in the body, physical and mental balance, muscle strength and mobility to the spine. Consequently, yoga positions can improve your health, decrease your pain in a general way and also prevent some diseases.
Well, now that we show you that it really is necessary for the body, it is worth pointing out also that it will only become efficient if it is done on a regular basis. So, without laziness and we will take more care of health.
Benefits that yoga can bring to your body:
- Improves flexibility
- It builds strong muscles
- Emagreceive
- Tone your muscles and speed up metabolism
- Improves posture
- Prevents pain in joints
- Protects the column
- Improves the health of the bones
- Improves the bloodstream
- Drains lymph and boosts immunity
- Rais the heart rate
- Lowers your blood pressure
- Regulates the adrenal glands
- Makes you happier
- Helps you to be healthier
- Decreases blood sugar
- Yoga relaxes
- Improves physical and mental balance
- Control of the nervous system
- Higher quality of sleep
- Turbine your immune system
- Calm your mind
- Improves your self-esteem
- It decreases the pains
- Clarity your decisions
Remembering that these benefits are some among several others still existing. Therefore, it is worth knowing more about this exercise.
In addition, to help you, we separate some simple yoga positions, which you can do in your own home.
15 Yoga Positions and Its Benefits
1. Dog looking down
Usually, this is one of the best known and usual yoga positions. Because it manages to stretch and strengthen your body.
Basically, to get this position, you must support your four ends on the ground. That is, support both hands and feet.
It is noteworthy that the most suitable is not to stay on the tip of the feet, but with the heel on the ground, although it is more difficult. Consequently, this increases the amplitude of the stretching.
You must keep the wrists under the shoulders and knees under the hips. Then you should stretch your legs, press your feet and hands on the floor and push your feet, so that the heel reaches the ground. If you feel difficulty, you can bend your knees a little.
This way, you need to stay in this position for approximately 5 breaths.
2. 2. Plank
First of all, the board is not only one of the most famous yoga positions. It is also present in several areas of physical education, such as functional exercises. It is effective by toning and strengthening the muscles of the abdomen and also of the whole body.
Basically, you can make the plank in many ways. Therefore, you can choose the position that feels most comfortable and that suits best. Because the trick of this exercise is exactly how you can control your breathing.
Above all, to perform this position you must keep the shoulders in the direction of the elbows and their back straight. However, if you can, you can lift your legs. If it is very difficult, it is also possible to get on your knees to get easier.
It is important to keep the line straight from the top of the head to the feet or hips.
3. Inverted plank
A priori, as we have already told you, there are numerous ways of making a plank. Among these ways, let’s highlight the inverted plank, which is well used as a usual yoga positions. Once she can stretch the upper part of her body. In addition to strengthening your arms, legs and abdomen.
Therefore, to carry out this position, you must put your hands behind and look in the opposite direction of your feet. Then lift the hips, extend one leg and then the other, pressing your fingers on the floor. It is noteworthy that this position will improve your balance.
4. 4. Extended side angle
This position has literally numerous benefits. It becomes even more important to your health. To better exemplify you, this position if it is performed correctly, will work the side of your waist and also strengthen your legs.
In addition, it will lengthen your hips, hamstrings, calves, shoulders, chest and spine. It will also strengthen the lungs, improve your digestion and also help relieve stress.
In order for you to perform this movement, you need to start by placing one foot at one leg away from the other, and extend your arms. Then you should rotate your right foot 90 degrees out. Soon after, turn the hips towards the back, bringing your right hand forward.
Therefore, lean and place the mentioned hand over the ankle, shin, knee or on the floor. While the other should be extended upwards, keeping a straight line. Finally, repeat on the opposite side.
5. . 5. Posture of the tree
A priori, this is one of the most beautiful yoga positions. Besides, it is the most advisable to get started in practice, because it is very easy. And of course it has several benefits, such as improving your balance and also helping you breathe more correctly.
What’s more, this posture will help to tone and strengthen your muscles of your legs, ankles and the inner thighs. Therefore, it is recommended that you start with your feet together. Then lift your left knee, touch it, place your left foot on the inner top of the thigh or calf.
It is noteworthy that care must be taken and avoid the knee area. You should also raise your arms up, with your palms joined together.
Keep in this position of 8 to 10 breaths and then make it the other side. And remember: make every move, in a slower way.
6. . 6. Posture of the warrior 1
Basically, this posture is considered one of the main ones in yoga. In general, it helps to improve the strength of the center of your abdomen and also the lower part of your body. In addition, it is ideal for stretching the hips and thighs.
Therefore, to start, you must take a big step back with the right foot. Then you should bring your shoulders back and lift your chest. Then you should raise your arms with your palms joined.
In the end, just keep in that position from 8 to 10 breaths. After that, repeat on the other side.
7. 7. Posture of the warrior 2
The posture of the warrior, as well as that of the plank, has several ways of presenting himself. Among these forms, we find this second position, which manages to lengthen the hips and the inner part of the thighs. In addition to improving balance.
This posture, if performed for several days throughout the week, can help in digestion and also relieve pain in the back.
First, to begin the realization of this position you must stay with your feet at one leg away from each other. Then it is just turn the left foot at 90 degrees, and the right foot, to 45 degrees.
So, bend your front knee and stretch your arms to the sides and look over your right hand. Stay in this position from 8 to 10 breaths and repeat on the other side.
8. Extension for sitting front
This position for a beginner will be a little more complicated and painful. Because it requires a lot of flexibility in the legs. However, it is not impossible, and with practice you will achieve perfection. Just focus and persistence.
Above all, this position manages to open the whole body, and consequently teaches how to breathe in an uncomfortable position. What’s more, it helps fight headaches and reduce fatigue. It usually lengthens the lower and upper back and hamstrings.
Therefore, to make this position, you must start by sitting with your legs together and form the position of a hinge from the waist, extending forward. Then, after reaching your maximum stretching, try to stay in the position by breathing 8 to 10 times. It is worth pointing out that the back must remain erect.
9. . . . . Posture of preparation for the bridge
Basically, this posture is a little easier, so much so that it is one of the most advisable for beginners. First, she manages to lengthen the front of her body. Not to mention it helps to strengthen the back.
Among its benefits are improved blood circulation and digestion. Not to mention that it helps relieve stress. It also manages to open the lungs and allow a proper functioning of the thyroid gland.
Therefore, to start the position, you should lie on your back with your feet near the hips, and with your arms parallel to the body, touching the ground. Finally, lift your hips and take between 8 and 10 breaths.
10. Posture of the child
This posture is also very simple and easy. And it causes great relaxation of muscles and mind. So much so that it is considered the best resting posture to relieve stress and tension. In addition, it is also indicated to improve digestion.
First, you should sit on your knees on a carpet. Then. is just lowering the head to the ground with the hands forward or placed on the sides of the body. Finally, take a deep breath and just relax.
11. Posture of the snake
Basically, this posture is excellent for you to straighten your back, as well as help open your chest and shoulders. Above all, it can also decrease the stiffness of the lower part of your body.
So start from the dog’s posture, looking down; and move to the board’s posture. Then bend the elbows and slowly bend to the ground. Finally, move your shoulders back and raise your back gently. So try to stay in that position for about 8 to 10 breaths.
12. 12. Posture of the bow
Basically, this posture also considered simple, can stretch the entire front of the body. In addition to strengthening the back and improving the flexibility of your spine.
Therefore, to perform this movement, you must bend your knees, lift the thighs off the floor, and arch your back, grabbing your ankles. Finally, try to stay in this position from 8 to 10 breaths.
13. Posture of the boat
Relax, it’s not literally a boat. It is just the name of one of the most common yoga positions.
It will provide you with benefits such as stress relief and improvement in digestion. In addition to helping stimulate the kidneys, thyroid and intestines. It also manages to strengthen the thighs and the lower back.
First, you must sit down. Then you need to bend your knees, lean back and lift your feet until your shins are parallel to the ground.
Now, if you feel comfortable in this position, we indicate that you extend your arms forward and stretch your legs so that the body is in V. So just try to stay in this position from 8 to 10 breaths.
14. 14. The posture of fish
Basically, this yoga posture will help you strengthen the hamstrings and lower back. In addition to helping you open more hips and ribs.
In short, you should start lying on your back. Next, you should keep your feet on the ground and your knees bent.
Then just lift the upper part of your body by sliding your hands under the buttocks. Finally, you should keep your forearms and elbows near the sides of the body and lift the upper back of the floor.
15. Posture of Wind Relief
This is one of the yoga positions that help to release toxic gas from your body. Therefore, it may be very necessary in your day to day.
In particular, to perform this movement, you must lie on your back and carry both knees to the chest. Then, you should press on the lower abdomen, holding the knees with your hands.
Soon after, just lift the head, neck and chest and approach the knees. Finally, try to take 8 to 10 breaths and then return to the starting position.
Now that you can do 15 yoga positions, you can start practicing in your own home.
Read more: 8 yoga postures that help increase a woman’s fertility
Sources: My Yoga, Incredible.club
Images: My Yoga, Incredible.club
