Yoga BLOG

These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) Young woman practicing yoga, standing in Downward facing dog pose, adho mukha svanasana exercise, beautiful girl in gray sportswear, leggings and bra working out at home or in yoga studio To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?

Many people dream of losing a few pounds. A healthy weight is, of course, essential – but following a fasting diet doesn't correspond to the ideals of a holistic approach to health. This makes it all the more important that you find a path that works best for you. With the right attitude, mindfulness, and discipline, you can bring change into your life – including your weight. Learn how yoga works for weight loss in this article. mind body and soul design inspired by yoga, with asanas (yoga poses) and lotus The main health benefits of yoga Yoga has many benefits for the body. Whether Yin Yoga, Hatha, or Vinyasa, the different yoga styles have wonderful effects on health. • Yoga helps strengthen your immune system. This is especially important during the winter months. • Those who regularly practice asanas on the yoga mat can notice changes in their blood pressure – at least that is what scientists at Yale University have found out. • Strengthen mindfulness, awareness, and inner balance: Yoga has a wonderful effect on the mind, soul, and psyche. Therefore, yoga and meditation should be combined throughout the day. Deep breathing is also essential for strengthening your well-being and the nervous system. Treat yourself to a few minutes every day on your meditation cushion . • If you have trouble falling asleep quickly, try various yoga exercises in the evening. Even beginners can achieve excellent results with them. Your mind will calm down and your body will be sufficiently stretched before you go to bed. • Blood sugar levels can be improved with the help of asanas. • Headaches, migraines or tension can be relieved. • Yoga also offers weight-loss benefits. Those who want to lose weight can use daily yoga practice to get rid of excess fat. We will show you how this works in the following sections. Important: If you are experiencing physical, mental, or emotional problems, you should always seek additional advice from a professional medical professional. Yoga can be helpful. Successful weight loss – Yoga in everyday life You don't have to be a pro to lose weight with yoga. Beginners, advanced practitioners, or yogis with years of practice can all achieve success. A study conducted by the University of California also found that yoga improved participants' well-being. It was noted that their mood improved significantly and their bad moods decreased. When you feel good, you're more motivated to exercise. It also makes you more energetic and more connected to yourself. Which styles are suitable for losing weight? Yoga offers various ways to lose weight. Of course, you won't lose as much weight with Yin Yoga, which mainly involves stretching and loosening the fascia, as you would with a strenuous Vinyasa flow. Here is a brief overview of the numbers: • Power yoga about 400 calories per hour • Ashtanga approx. 300 calories per hour • Bikram yoga about 600 calories per hour As you can see, yoga is a serious "sport" that helps with weight loss. How quickly can you lose weight with yoga? Although this question isn't necessarily essential, we'd like to address it nonetheless. Yoga experts emphasize that consistency is especially important. This means that the more regularly you integrate exercise into your daily routine, the better your results will be—you'll feel healthy, vital, and slim. The advantage is that yoga affects your holistic well-being – and not just pounds on your stomach, buttocks, or thighs. The best exercises for your fitness: Strengthen your lower body Many of the asanas are designed to strengthen multiple parts of the body. However, if you want to focus on your lower body and build strength there, then Set aside a few minutes every day for this workout. Always pay attention to the correct execution of the exercise. a) Warrior II (Virabhadrasana II) Stand on the floor and extend your right leg forward until it is at a straight angle. Extend your left leg backward, turning your foot slightly. outside. Now open your upper body to the left. Both arms go forward and backward (the right one is in front). The head looks forward. Stay here for a few moments. This exercise is perfect for focusing and strengthening your arms, legs, and abdominal muscles. Then switch sides. Active cartoon woman practicing virabhadrasana II position isolated on white. Yogi female exercising Hatha yoga warrior pose vector flat illustration. Girl performing gymnastics fitness workout. b) Downward Facing Dog (Adho Mukha Svanasana) First, get into a quadruped position. From here, pull your butt back and stretch your arms and legs. Your buttocks are the highest point. You can practice this asana to focus your breathing and to rest during strenuous sequences. It also strengthens your lower and Thighs stretched. Yogi female in Adho Mukha Svanasana posture vector flat illustration. Woman demonstrating Downward dog pose isolated on white. Active healthy girl practicing yoga exercise. c) The Boat (Navasana) This exercise is perfect for anyone looking to strengthen their core. The pose may seem simple at first, but it can become quite challenging if held for a longer period. You sit on the floor and stretch your legs forward. Now lean back and lift your legs. Your body forms a "V" and your Your legs and back are no longer on the floor. The left and right Hands are stretched out next to your legs. Naukasana or Yoga Boat pose Easy Variation with Strap Illustration. Colorful Concept of Navasana Asana Woman in Sportswear Top, Sneakers and White Pants Does the Fitness Stretch Exercise. d) Chair (Utkatasana) A great exercise to tone your thighs and butt is the chair. Stand upright with your feet close together. Now Slowly squat down. Raise your arms up into the air. Stay here for a few breaths. Don’t forget your back: for stability and strength If you do a lot of abdominal training or practice yoga in general, you should never forget your back. Useful exercises for your back are: • Knee towards upper body (You lie on your back and pull first the left and then the right knee towards your upper body) • Lying twist (lie on your back and pull your right knee towards your stomach and then turn onto your left side, with your knee touching the floor and your spine twisted. This exercise can be repeated on both sides). • Locust (You lie on your stomach and lift your legs and arms as you inhale, with only the middle of your body touching the floor) Small reminder: Yoga influences the mind and this shapes matter There are yoga styles designed to improve the body and, accordingly, to reduce weight. These include the ones mentioned above. However, most people forget that the mind shapes matter. Because yoga has a profound impact on one's well-being and mental health, this means that the body also adapts (as the mind changes). This means that theoretically you can get the body shape that is exactly right for you. The more you have arrived at yourself, the more your physical body will take shape in the way you are. You will also notice: the more connected you are with yourself, the less important your weight and figure become. Are you happy with your body? Do you practice yoga to keep fit and tone your figure?