Top 5 yoga exercises for beginners
Back to blogsWritten on: 2023-04-07

Top 5 Yoga exercises for beginners

In these weird times, where most of us are in lockdown, working from home has become the new standard and gyms aren't allowed to have that many people, practicing yoga could bring a pleasant new sportive balance for many people. Yoga is about the connection between body and soul. It ensures mental and physical awareness and you experience a deeply relaxed feeling afterwards. And it is also very good for your muscles and flexibility. We've listed 5 yoga exercises for beginners for you. These exercises are simple and easy to do when working from home. After doing these exercises you can continue with your work with a fresh look!

Exercise 1: Child's Pose

An easy exercise for beginners is the child pose. This pose releases tension in the muscles and calms the brain. And this is how you do it:

Sit on your hands and knees and straighten your toes so that the tops of your feet are on the floor. Push your butt towards your heels and spread your knees as wide as your hips. Stretch your arms forward and make sure your palms are facing down. Then bring your forehead to the floor and relax your shoulders. Take a deep breath in and out.

Exercise 2: Downward Dog

The Downward Dog may seem like a simple exercise at first, but a lot happens in your body when you perform it. The energy flows through your entire body and prevents stiffness in your legs, shoulders and back. The Downward Dog helps against headaches, insomnia, fatigue and stress. You do the exercise as follows:

Get on your hands and knees on the floor and then straighten your arms and legs so that only your hands and feet are touching the floor. Make sure your bottom is in the air. Push your heels into the ground and place your head between your arms. Breathe in and out slowly and stay in this position for 1 to 3 minutes.

Exercise 3: The Crescent Moon Pose

The crescent moon pose is a well-known yoga pose. With this position you train your balance and stretch your hips and thighs at the same time. You can easily perform the crescent moon pose from the aforementioned Downward Dog and do this as follows:

From the Downward Dog, place your right foot between your hands and make sure your knee is above your ankle. Take a deep breath and raise your upper body and raise your arms in the air. Then stretch your left leg back and push your heel down. Breathe in and out slowly and stay in this position for two minutes. Take another deep breath, and on an exhale, bring your upper body down, back into Downward Dog. Then switch sides.

Exercise 4: The Cobra

The Cobra is an exercise that is good for beginners. This exercise gives the organs in your abdomen a deep massage, which will reduce stress and fatigue complaints. The shoulders, chest and lungs are opened, and this position stimulates breathing. The Cobra goes like this:

Lie on your stomach and place your hands under your shoulders. Put your forehead on the floor. Inhale and lift your head and lift your torso. Keep your arms bent against your body and hold for 30 seconds. Don't forget to keep breathing during this exercise. Then rest for 30 seconds and repeat this exercise several times.

Exercise 5: The Mountain Pose

The mountain pose, also called Tadasana, appears to be a simple pose at first glance. But with this posture you strengthen your stomach, legs and glutes. The mountain pose also improves your blood circulation and brings you into balance. You perform the Tadasana as follows:

Place your feet together and make sure the big toes are touching. The heels should be slightly apart. Stand completely upright. Make yourself as long as possible while contracting your thigh muscles. Tilt your pelvis. Then move your shoulders back and make yourself as tall as possible. Breathe in and out slowly and stay in this position for 5 to 10 breaths.

You can easily practice these yoga exercises at home. Dim the lamps and light a few candles for a peaceful atmosphere in the house. The exercises are best performed on a yoga mat. This mat is available in the colours blue, purple, black and pink. It is lightweight and does not slip on the ground. After the series of yoga exercises, it is wise to let your muscles recover with a protein shake. This shake of unparalleled quality promotes muscle recovery and is perfect to use after yoga exercises.

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