Yoga for beginners
The wounded peacock pose, one-handed tree pose, or scorpion pose in a handstand: Don't worry, as a yoga beginner, no one is demanding these
asanas from you. Very few yogis have mastered these extreme poses. Yoga doesn't require performance pressure: everyone can do it their way. Simply start by gently increasing your flexibility with simple basic exercises and focusing on the beneficial effects of the asanas. Everything else will follow with time.
Basic yoga poses suitable for beginners
There are a dozen or so asanas that, when performed in a relaxed sequence, are particularly suitable for beginners. Some look more complicated in photos or at first glance than they actually are. You can adapt the exercises depending on your flexibility and physical condition – ideally with qualified instruction. As a beginner, learning your first asanas at home is possible, but you won't have external control over the movement sequence and breathing. Since no one will give you tips, you're on your own and should therefore be particularly careful. Videos are often helpful, and a large mirror can also give you insight into whether you're performing the physical exercise correctly. We present five asanas that should be an integral part of your exercise program.
The Sun Salutation (Surya Namaskar)
This holistic, dynamic, core exercise invigorates you physically, mentally, and spiritually. Your circulation gets going, and you immediately feel renewed vitality and activity. You can perform the Sun Salutation movements in the morning to start the day with renewed vigor, or you can use them in the evening to release new energy. With its 12 movements, the Sun Salutation is an ideal warm-up exercise that loosens you up, has a harmonizing effect, and prepares your body for further asanas.
The Candle Pose (Sarvangasana)
The candle pose, also called inversion pose, doesn't have to be perfectly straight right away. It takes a little patience and practice until you can balance yourself properly and stretch your legs and toes upwards for between 10 and 60 seconds. Advanced yogis stay in this pose for three minutes, which simultaneously relaxes and stimulates the entire body.
The Pliers Pose (Paschimottanasana)
The exercise is also known as a seated trunk bend or forward bend. It's important to perform it slowly and smoothly. Bend forward, vertebra by vertebra, keeping your legs straight. A single jerky movement can easily lead to strains, so don't force it! Progress is rapid with the forward bend, so even most beginners can quickly touch their toes while resting their head on their knees. The pincer movement strengthens the internal organs and abdominal muscles, relieves tension in the spine and legs, and has an overall revitalizing effect.
The Tree (Vrkasana)
This asana helps you achieve inner and outer balance: The tree pose is an excellent posture and balance exercise that tones the body, strengthens the leg muscles, promotes self-confidence, and harmonizes the soul. When performing it, you must focus entirely on yourself and your goal. Finding your balance more and more confidently and maintaining it for longer and longer periods of time is an incredibly motivating experience.
Child's Pose (Balasana)
Curled up like a child in the womb, relax completely and recharge your batteries: This exercise, also known as "Curled Leaf Pose," releases physical and mental tension and has an almost therapeutic effect. If you conclude your yoga routine with this asana and remain in the pose for a few minutes, you'll feel reborn—even if you were tired and worn out at the beginning.
What (not only) beginners should pay attention to
- Whatever asanas you choose, don't perform them immediately after eating. Otherwise, you'll quickly experience an unpleasant feeling of fullness, perhaps even accompanied by nausea. Wait an hour and a half, or even two hours, so that the last meal won't sit heavily on your stomach.
- Make sure the environment is comfortably warm. Yoga isn't a sport, so the room shouldn't be too cold.
- Start your yoga program with a relaxation exercise, a breathing exercise or meditation to calm down.
- Don't force yourself to hold a position for a particularly long time or perform a stretch until you feel pain. This is a mistake, as it's counterproductive. With composure, you'll reach your goal more safely.
- Put together a program that combines movements and countermovements to balance things out. For example, if you arch your back during one exercise, a rounded-back exercise will balance things out.
- As a yoga newbie, you're best off starting out in a yoga class. There, professional teachers will guide you and help you internalize the exercises.
©iStock.com/ Ridofranz
