5 basic yoga exercises for beginners

Yoga is a practice with many benefits for physical and mental health. Yoga exercises include many levels from easy to difficult and require a process of consistent and persistent practice. The 5 basic yoga exercises suggested by ELLE below are very suitable for beginners.

1. Warrior Pose

This yoga exercise helps relieve back pain, improves lung function, and helps to tone arms.

• Step right foot forward, 1.5m left foot
• Turn left foot 90 degrees out
• Straighten your arms by your shoulders, hands parallel to your legs, palms facing the floor.
• Knees bent 90 degrees, eyes looking in the direction of the right hand.
• Switch sides and repeat the movement from 5-6 sets, each set from 15-20 times.

2. Triangle Pose

The triangle pose in yoga is considered a movement that strengthens the flexibility of the spine. Eliminate fat stored in the abdomen, helping you to be more flexible and gentle.

• Extend your arms out to the sides, then bend over your right leg.
• Stand with feet 10cm apart, toes on right foot at a 90 degree angle, left foot 45 degrees.
• Allowing the right hand to touch the floor or rest on the right leg about below or above the knee, extend the fingers of the left hand toward the ceiling.
• Look up at the ceiling, and hold for 15 breaths.
• Stand and repeat with the left leg.

3. Bridge Pose

This is a useful yoga exercise, treating thyroid-related diseases. Helps to improve back pain, neck pain and nerve problems.

• Lie on the floor, knees bent, shins perpendicular to the floor.
• Place your hands on your hips and slowly lift your body up.
• Repeat 5 sets, each set 10-15 times, regular maintenance can help reduce belly fat and firm thighs.

4. Baby Pose

Baby yoga pose helps you release tension, relax chest, back and shoulders. When you have a dizzy headache, this is a yoga pose that can help you relax and relieve pain effectively.

• Sit comfortably on your heels.
• Bend forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as possible in the most comfortable position, squeezing your arms behind you
• Hold the pose and breathe evenly for 10 minutes.

5. Mountain Pose

This yoga practice helps to create an open space inside the body. Helps internal organs work better. It also improves your standing posture . Increase leg and shoulder strength.

• Stand up straight, legs closed; relaxed shoulders; body weight distributed across the soles of the feet; hands on either side.
• Inhale deeply and raise your arms parallel to your head, palms facing each other. Form your body in a straight line from your fingers to your heels.