Yoga: 8 postures to do at home
Yoga brings a lot of benefits and, good news, you can do it at home! Even if you are a beginner, you can start with these 8 simple postures. During each session at home, your breathing should be full, conscious and as regular as possible. Remember to inhale through the nose and try to "hold" each posture for at least 60 seconds. Do not force: flexibility is acquired over time and practice! For more comfort, we advise you to practice these postures on your carpet or better, on a carpet of ground. Put on an outfit where you feel good (a leggings and a t-shirt will do the trick), take a deep breath ... Let's go!
She is the starting point for many other postures. This is an excellent base for starting a yoga session, and the starting position for several postures that we will discuss later.
- Stand upright with your feet together or with your hips apart, your arms along your body, palms open forwards.
- Anchor your feet flat on the ground, spread your toes "fan" to ensure stability. It also helps to spread your weight, it must rest on the entire surface of your feet.
- Imagine an invisible thread pulling your head towards the ceiling, look far ahead and clear your shoulders.
- Gain your abdomen by tucking your tailbone and belly, lift your chest to raise your belly button up.
Maintain your posture for 30 to 60 seconds, if possible with your eyes closed to become aware of your balance.
Place yourself in the mountain posture (see 1)
- Inhale while lifting your arms horizontally with your palms facing each other. Hold the position and exhale.
- At the next inspiration, raise your arms vertically by stretching them as far as possible towards the ceiling, always palms facing each other.
- When exhaling, bend your knees lowering your buttocks backwards (as if to sit down) so that your thighs are at a right angle to your bust and arms. The weight of your body should rest on your heels.
- Hold posture for at least two breaths.
- Return to Mountain posture on an inspiration.
If this is easier, you can spread your feet to the width of your hips to perform this posture.
Departure in posture of the Mountain (see 1).
- Spread your feet a little over a meter, so that both your legs make a right angle.
- Rotate your bust and right foot to the right, keeping your shoulders, pelvis and hips well forward. At the same time, place your left leg (at the back) so that your foot is open outward at 45 °.
- Inhale while raising your arms to the sky and at the same time bend the right knee in "front slot" until it is just above your ankle.
Keep this posture for at least 2 breaths then repeat on the other side.
Always in the position of the Mountain, rest on one of your legs.
- Lift the other leg open to the outside. Place the sole of your foot on the inside of your supporting leg. Help yourself with your hand to raise your foot as high as possible, ideally above the knee.
- Open the bent leg outward as you can.
- Once your foot is in place, raise your arms "crosswise", palms forward, and stabilize your position.
- Bring your hands to your chest without touching them and join them in the prayer position.
- Inhale deeply, block your breath for a few seconds and slowly exhale to clear the air from your lungs.
Repeat this posture by pressing on the other leg.
To begin, adopt the posture of the Mountain, feet parallel and slightly apart if you start.
- Exhaling all at once, lean your bust forward keeping your spine straight, until your chest touches your thighs.
- Let your head fall. Do not worry if your knees are slightly bent: the purpose of this posture is not to keep your legs straight. This is to keep the column as straight as possible, stretch without rounding the back and keep the chest in contact with the thighs.
The dog upside down
Put on 4 legs, back straight, knees under the hips and wrists under the shoulders.
- As you exhale, push on your arms and lift your knees off the floor to create an inverted V. Your arms are stretched, in the extension of your bust, hands flat. Your legs are also stretched and your feet should touch the ground from heel to toe.
- Spread the weight of your body on your 4 points of support, keep the head parallel to the arms and maintain the position 30 to 60 seconds.
Sit with your legs straight in front of you and your back straight.
- On an exhale, stretch your arms to reach your toes. If you can not touch your toes, bend your knees slightly or put your hands on your shins.
- Stay in this position for 3 breaths and then straighten gently to return to sitting position.
It is performed from the posture of the Dog upside down.
- Place your knees on the ground, spreading them slightly to open the pelvis. While exhaling, stretch your arms forward and your coccyx backwards, simultaneously and as far as possible.
- Put the forehead on the carpet and breathe 5 times deeply.
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