Let’s easyhealthylive.com review 5 iyengar yoga poses for beginners to confidently enter the yoga world.
Iyengar yoga for beginners is always something that first-time students are interested in. easyhealthylive.com gives you 5 essential poses for you to start yoga in the most convenient way.
1. Mountain Pose
- Stand with your back straight, so that your feet are parallel, and your heels and big toes are together. If you can’t get your feet together, keep your feet 4 to 6cm apart and gradually close the gap. When performing this pose, the entire body weight will be on the midpoint of each foot.
- Stretch your toes and relax, then gently press your feet into the floor and stretch your leg muscles upwards, while keeping your shins perpendicular to the floor. Next, squeeze your thigh muscles and patella.
- Squeeze your hips and glutes toward your body. Next, stretch your arms down toward your body, with your hands facing in and fingers down, while keeping your head and neck straight.
- Straighten your spine and squeeze your abs. Lift your breasts and push them out. Breathe in and out throughout the exercise and hold the pose for about 10 to 12 breaths.
2. Standing posture folded forward
- From mountain pose, inhale deeply and straighten your arms toward the ceiling, palms facing forward. Stretch your whole body and take a few breaths.
- Exhale and bend forward, keeping your legs straight, putting your weight evenly on both feet, toes clinging to the floor.
- Bend your stomach deeper and place your palms on the floor, in front of your feet. The ankles are parted a little to relax the lower back, buttocks, and thighs. Fingertips touch the floor.
- Hold the pose for about 12 breaths, then inhale deeply and return to mountain pose, back straight.
3. Wide-legged bend
- From mountain pose, spread your arms out to your sides, chest and shoulders out.
- Inhale and jump up, keeping your feet about twice shoulder-width apart. Toes point forward.
- Inhale and straighten, on the exhale, bend forward and place your hands on the floor in front of you.
- Make sure your feet are firmly on the floor, locking your knees and hips in place. Inhale, twist and bring your left hand up while your right hand is fixed on the floor. Reach your left hand out in a straight line with your right hand, eyes towards the left fingers.
- Hold the pose for about 6 to 8 breaths, then lower your arms, rest for a few seconds and repeat with the right ear.
- Stand up straight in mountain pose to relax.
4. Downward-Facing Dog Pose
- From mountain pose, exhale and bend forward, hands next to feet, head resting on thighs. Bend your knees and step back about 1 to 1.2m from foot one.
- Keep your hands 1 to 1.2m apart; Both feet are similar, so that these two distances are equal. Stretch your fingers and toes, lift your heels, and squeeze the muscles in your upper thighs.
- Stretch your feet and lower your heels to the floor. Next, stretch your arms and direct your abs toward your legs, at which point you can feel your entire body stretch from your fingers to your heels.
- Exhale and stretch your neck, lower your face to the floor, raise your hips and lower your chest. Hold the position for about 1 minute.
5. Old Marichi Pose
- Sitting on the mat, bend your right knee so that your right foot touches your butt, toes forward, and feet flat on the floor.
- Place your hands on the floor, next to your buttocks, fingers facing out. Exhale and lift yourself up.
- Exhale, rotate your body at a 90° angle to the right, ie all parts such as the middle back, shoulders, chest and head. Bend your left elbow and bring your left shoulder forward, toward the ceiling, and hug your right knee. It should be noted that when performing this pose, the left leg and right hip should be kept fixed.
- Inhale, squeeze your abs gently, right knee close to left chest. Hold the position for about 6 breaths, then return to the sitting position, stretch the legs as before and repeat the pose with the left knee.
Above are the iyengar yoga poses for beginners, if you want to start your yoga path right now, download easyhealthylive.com now and follow the instructions to get the dedicated help of the instructors. Our professional yoga instructor.
Iyengar yoga for beginner https://www.tummee.com/yoga-sequences/iyengar-yoga-sequence-for-beginners Accessed: 6/6/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.