Next time you consider enrolling for yoga classes, keep it mind the even the most accomplished experts began as novices. There are multiple beginner yoga training techniques that guide you gradually to the highest levels of proficiency. These basic techniques are ideal for improving your mental clarity, posture and sense of center. In general, the beginner’s techniques incorporate some simple physical postures and solid breathing experiences, which should take a few minutes to make you feel different. This article guides you on some of the simplest techniques that you can try at home even without enlisting the help of an expert.
Four Simple Beginner Yoga Training Techniques
* Warrior Pose
* Mountain Pose
* The seated twist pose
* Bridge Pose
1. Performing the Warrior Pose
The warrior pose simply entails the strengthening and stretching of your ankles and legs. You begin by positioning your legs about 4 feet apart. You should then turn your right foot in a 90 degrees position and then turn in your left foot slightly. While you do this, ensure that your shoulders are down and your arms are extended to your sides. You should keep your palms fully open and facing down. All the time, your knee should be lunged in the 90 degrees position and kept over your foot in such a way that it does not go beyond your toes. Focus directly over your stretched hand as you control your breathing in about four minutes before you change position with the left foot at 90 degrees and your other hand stretched ahead. This pose helps you to experience perfect mental and physical rejuvenation.
2. Learning the Mountain Pose
The mountain pose is ideal for beginners because it is simple and improves your posture besides helping you to achieve a near perfect sense of center. Like the warrior pose, the mountain pose helps you to achieve great mental clarity. You begin by standing upright with your feet hip-width apart. Ensure that your weight is spread evenly and your arms are positioned at your sides. Perform some deep and slow breathing exercises while keeping the pace even. As you perform the breathing, your neck should be aligned perfectly with the rest of the spine. For maximum effect, try to move your hands and arms as you maintain the focus. You may stretch out skywards in a prayer position as you sustain the even-paced breathing exercises. Most beginners find the mountain pose very manageable and profoundly relaxing.
3. Try Out the Bridge Pose
The bridge pose is ideal for beginners who wish to improve their balance and strengthen their thighs, ankles, chest, neck, spine, and calves. Start by lying on the floor on your back while maintaining your arms at your sides. Bend your knees and press your feet into the floor and then lift your hips. You should then clasp your hands perfectly under your lower back before pressing your arms down for support. Your hips should be lifted so that they are parallel to the floor. You should then bring your chest close to your chin. The bridge pose helps you to achieve a great warm-up effect and enhances the intensity of your back-bends.
4. About the Seated Twist
The seated twist is very important for people who lead passive lifestyles. This exercise works the hips, neck, and shoulders. Start by sitting on the floor while extending your legs. Slowly cross your right foot so that it is oriented outside your left thigh. Keep your left knee bent as your right knee points upwards. Your right hand should be placed firmly on the floor behind you. Your left elbow should be positioned to the outside of your right knee. Slowly twist to the right side as far as you can manage. The twist should be in such a way that you move from your abdomen. As you twist, ensure that both sides of your butt are on the floor. Repeat the exercise on the opposite side as you control your breathing. This exercise should leave you feeling energized, relaxed, and focused.