Yoga for beginners: Yoga has different views. They are determined according to the philosophical and theological systems attached to them. According to Knut A. Jacobson, a history and religious scholar from Norway, yoga has five major meanings:
Yoga for Beginners: Crescent Variation ( Anjaneyasana )
- Yoga as a method to achieve a goal.
- Yoga as a technique for body, mind and feeling control.
- ). Yoga as name / designation for philosophy schools and systems ( darśana ).
- Yoga in the context of other words such as hatha, mantra, and laya with respect to the traditions of specific yoga techniques.
- Yoga as the goal of yoga practice.
According to the American indologist David Gordon White, the basic principles of yoga have existed since the 5th century AD. According to him, various variations developed over time:
Yoga for beginners: Easy sitting position ( Sukhasana )
- Yoga is a meditative method for finding cognitive and cognitive processes, overcoming suffering, and achieving inner peace and salvation. (citing Hindu texts such as the Bhagavad Gita script and Yogasutra as well as Buddhist Mahayana works and Jain texts)
- Yoga as awareness and extension on the way to coexist with everyone and everything. (citing the Vedic literature and the Indian epic Mahabharata , on Jain prasa maratiprakarana texts and Buddhist Nikaya texts)
- Yoga as the Path to Omniscience in Consciousness and Consciousness Enlightenment to enable one to comprehend fickle (illusory, deceptive) and enduring (true, transcendental) reality. (citing Hindu Nyaya and Buddhist Vaisheshika texts)
- Yoga as a technique to enter other bodies , generating multiple bodies and the acquisition of other supernatural abilities. (citing Hindu and Buddhist Tantra texts as well as the Buddhist Samannaphala ).
Yoga for Beginners: Yogi Chakras
Bridge ( Setu Bandha Sarvangasana )
Bridge Pose can be whatever you need-energizing, rejuvenating, or luxuriously restorative.
- Lie down on the floor on your back. If necessary, place a thick folded blanket or blanket under your shoulders to protect your neck from injury. Bend your knees and place your feet on the floor with the heels as close as possible to the sit bones.
- Exhale, pressing the yoga mat with your inner feet and arms and moving your tailbone up and down. Tighten the buttocks muscles when you move your butt upwards. Keep your thighs parallel to your inner feet. Clasp your hands behind the pelvis and stretch your arms so you can stand stably on the top of your shoulders.
- Lift the buttocks so that the thighs are raised almost parallel to the ground. Keep your knees exactly over your heels. Slide the tailbone against the back of the knees. Slide the pubis against the belly button.
- Lift your chin slightly off the breastbone so that your face stays up. Tighten the muscles of the outer arms and try to lift the point between the shoulders (the base of the neck, which lies on the cloth) in the torso.
- Stay in this position for about 30 seconds to 1 minute. Then lower your body, exhaling and slowly laying your back on the floor.
Cat’s position ( Marjaryasana )
With this position, the spine and the abdominal organ (the abdomen) are gently massaged.
- Go to the tabletop position with your hands and knees on the floor. The knees must be just below the hips, and the elbows must be positioned in the same line with the shoulders. Place your head in neutral position with your eyes facing down.
- Bend the spine towards the ceiling and exhale. Take care that the knees and shoulders remain in their initial position. Lower your head.
- Breathe in and go back to the tabletop position.
- This yoga posture is often done with the cow’s position on inhalation. (see below)
Cow position ( Bitilasana )
Avoid wrist pain when doing exercises on the mat:
Red spots: This part of the wrist does not need to be lifted.
Dark green areas: These areas must be firmly pressed into the yoga mat.
Light green areas: There must be pressure during the execution of the exercises.
Yellow spots: Visualize the spot in the middle of the wrist as a suction-lifting point.
Orange spots: Avoid too much pressure on these spots.
Mountain Pose ( Tadasana )
Chair position ( Utkatasana )
In this position, the arm and leg muscles are trained. At the same time the diaphragm and the heart are stimulated.
- Take the mountain posture. Inhale and stretch your arms up, perpendicular to the floor. You can either hold the arms parallel to each other by pointing the palms towards the floor or by touching them.
- Exhale and bend your knees trying to keep your thighs parallel to the floor. The knees are moved forward over the feet and the upper body is leaned forward. Keep your thighs parallel to each other and press the head of the thigh bone towards your heels.
- Stretch your back.
- Stay in this position for 30 seconds to 1 minute. Then stretch your knees while exhaling and tense your arms properly when getting up. Exhale and take up the mountain posture again.
Position of the child ( Balasana )
A relaxation position that can be executed between other positions
- Kneel on the floor. Squeeze your big toes and sit on your heels. The knees must be kept separated about the width of the hips.
- Exhale and lean your torso forward between your thighs so that your hips remain between your thighs. Stretch your back and lift your tailbone, lifting the base of your skull from the back of your neck.
- Stay in this position from 30 seconds to a few minutes.
- Place your hands on the floor next to the torso with your palms facing up and relax your shoulders.
Cobra ( Bhujangasana )
- Lie on your stomach with your hands in front of your shoulders.
- Put your forehead on the mat. The thighs, the feet and all toes should be pressed into the mat.
- As you inhale, begin to roll your shoulders back and slowly raise your upper body. This should happen from the power of the arms and the back. The shoulders should remain far from the ears, so that the elbows remain slightly bent. Set your eyes to the front.
- Stay like this for 15-30 seconds and breathe normally.
30-day challange for beginners
Cow Face ( Gomukhasana )
Downward Dog ( Adho Mukha Svanasana )
Extended azimuth position ( Utthita Parsvakonasana )
Fish ( Matsyasana )
The gate ( Parighasana )
Garland Pose ( Malasana )
Half Lord-of-the-fish standing ( Ardha Matsyendrasana )
The happy baby ( Ananda Balasana )
Heroic position ( Virasana )
Intense side stretch posture ( Parsvottanasana )
Legs-against-the-wall posture ( Viparita Karani )
With yoga, you can model your body perfectly
It’s even easier with a yoga master
Trust exercises for lovers
Relaxation position ( Savasana )