It’s no secret that regular yoga at home, in fitness or in nature helps the body wake up, tighten and energize the muscles that have flowed after sleep and even lose weight a little.

Gymnastics yoga for beginners does not require exclusively “pure” performance of asanas (poses) for people who are just starting to practice this direction.

However, if you will periodically (2-3 times a week) perform simple yoga exercises for beginners, you will soon become more plastic, flexible, feel a surge of vigor, stretch out and straighten your shoulders. Exercise on a rug or blanket in loose cotton clothing.

Each time, doing yoga you need to “listen” to how your ligaments and muscles are stretched, do all the exercises thoughtfully and without rushing, and at the end of each phase, be sure to hold your breath for several breaths or seconds.

Yoga for Beginners Exercise

Exercise Sphinx

Lie on your stomach, legs are straight, focus on the forearm so that the hands are palms down parallel to each other, and the elbows are strictly under the shoulders. Slowly bend upward so that the stomach comes off the floor. Feet should be pulled back. This exercise helps strengthen the spine and stretch the muscles of the abdomen and shoulders.

Semi twine

Lie on your right side, put your right hand so that it extends the line of the body, bend it at the elbow and hold your head with your forearm. Bend your left leg at the knee and grab your toes with your left hand, then straighten the leg at the knee and lift it up so that it is perpendicular to the floor. Pull the other leg in the same way. Try not to bend your knees, even if at first it will not be easy. Semi-twine stretches the hamstrings, strengthens the muscles of the back and legs.

Exercise “Cobra”

Lie on your stomach, straighten your socks and hold together. Put your palms at about shoulder level, then, lean on your hands and inhale slowly, raise your shoulders and chest, so you will have to stretch forward and chin up. During the whole movement, control the palms, they should be motionless. This yoga exercise for beginners helps strengthen the spine and increase back flexibility.

Exercise Bridge

Lie on your back, bend your knees, put your feet on the floor, about the width of the pelvis. Gently lift the buttocks, and then the back. Leaning on the feet and shoulders, try to fix this pose for a few seconds. Also try to put your hands together under your back and pull them to your feet. Performing this hatha yoga exercise, stretches the back and cervical spine, as well as the chest area.