Yoga is an ancient spiritual practice that came to us from India. It consists of eight stages that cover all aspects of human existence – from observing moral principles, working with the body and proper breathing, to more subtle techniques of controlling the human mind and consciousness.
The benefits of practicing yoga are enormous. Here are just a few of the positive effects it offers:
- Improves health, well-being;
- Reduces back and neck pain;
- Brings the weight back to normal;
- Improves mood;
- You become calmer and less stressed;
- Increases body and immune resistance;
- You become more confident in yourself and in your own strength;
- Improves sleep quality;
- You accumulate more energy;
- Increases labor productivity and concentration;
- Anxiety and depression go away;
- You begin to accept yourself and find your place in the world;
- It gives you the feeling of happiness and peace.
The first word a person hears when they start practicing yoga is “asana.” These are, in fact, yoga positions.
Asanas usually have quite complex names, in Sanskrit: Tadasana, Utthita Trikonasana, Utkatasana, Chaturanga Dandasana, Adho Mukha Shvanasana, etc.
The difficulty does not consist, however, in the heavy names, which can be easily translated into Romanian, but the fact that each asana is a small universe. It is important to find out what is right for you.
Yoga movements for children
Children differ from adults not only in mentality but also in hyperactivity. Sometimes the child has nowhere to throw his energy and is constantly looking for an interesting activity. In this sense, yoga exercises for children come to the rescue.
This complex of exercises helps hyperactive, sleepy or crying children. It is suitable for both teenagers and younger children. You can also apply them at home.
- The position of the cat. The child sits on the mattress facing the floor so that he can rest on his palms and knees. Inhale and arch your back up, bringing your chin as close to your chest as possible.
- Padmasanam or lotus position. The child sits cross-legged, and the parent tells him that when he inhales, all the good things come into him, and when he exhales, all the bad things go away.
- The position of the Vriksasana or the tree. The child puts the weight on the left leg, and places the sole of the right foot on the inside of the left thigh. Keep your hands in a prayer position and take a deep breath.
- Balasana or the child’s position. The child sits with his buttocks on his heels, in a relaxing position. Bend your body forward and place your forehead on the floor in front of you. Extend your arms and lower your chest to your knees. You need to breathe deeply, using the entire volume of your lungs.
Neck and shoulder exercises
The complex is absolutely necessary for all children, because it helps to stretch the neck and shoulders after the monotonous use of a computer or a smartphone.
- The child is standing upright, with his feet at shoulder distance. With the right foot take a small step forward so that the legs are aligned. Straighten your back and gently pull your abdomen back, then lift your head up and stretch your arms to the side.
exercises are very useful for those children who spend a lot of time in front of gadgets (phones, computers, tablets).
- The child is in the lotus position. Then he begins to turn his eyes in one direction and another. You have to repeat the rotation until you feel a little discomfort.
- Sit in the lotus position and look up, then down, then right and left. Subsequently, the eyes move to the upper and lower right corners, then to the upper left and lower corners. At extreme points it must stop for a second. All actions are performed with little effort.
- Being in the lotus position, he extends his right hand in front of him, at eye level, then concentrates on his thumb. He moves his hand without taking his eyes off it. The head is in a static position.
Memory Development Exercises
In order to improve a child’s memory, it is necessary not only to perform the tasks, but also to memorize them. You should ask your child to present any position he or she knows. After that, you need to ask yourself how he feels about this position. Don’t give your child too much time to think.
Yoga positions in 1 for beginners
Indian practice contains dozens of yoga movements in 1, suitable for beginners. We will mention only a few, the most important ones.
- Adho Mukha Shvanasana – this position awakens the body and calms the nervous system.
- Bhudzhangasana – this yoga movement aims at the harmonious work of the whole body.
- Viparita Karani – helps to calm the fluctuations of the mind, to learn conscious rest and to fulfill satisfaction.
- Virasana or the hero’s posture – is part of the simplistic exercises towards the environment and instills the feeling of space and peace.
- Gomukhasana – in Sanskrit translation means cow’s face.
- Lolasana – at first glance it seems a complicated position and usually beginners avoid it. But in fact, this asana is quite accessible to everyone.
- Paripurna Navasana – the position of the boat teaches you to maintain the power of the spirit in the most difficult situations.
- Paschimottanasana – the purpose of this exercise is to deepen your practice of yoga.
- Sarvangasana – an asana that can relieve you of any condition, whether it is an allergy or nervous tension. It is important to do this exercise correctly.
- Setha Bandha Sarvangasana or bridge position – will ensure a healthy back and spine, and good mood is guaranteed to those who will practice this asana every day.
- Padmasana or lotus picture – a fixed meditation posture, which works optimally with the person’s energy (prevents energy leakage).
- Siddhasana – another stable position that redirects energy from the lower to the upper centers. Perfect posture for meditation.
- Swastikasana – is much lighter than Padmasana, but also quite stable. Suitable for meditation with Lotus.
- Sukhasana – a comfortable and light posture only for a short stay.
- Sirshasana – is considered the most important yoga position, which offers spiritual experiences. In practice, this posture is used by few people because, if done incorrectly, the spine suffers. It is done only under the guidance of a yoga specialist.
- Khandarasan – is a position for relaxing the lower body. It can be done for an extremely long time and improves the sexual sphere.
- Dhanurasana – useful for the back, invigorates and tones the body, improves digestion.
- Shalabhasan – another valuable back asana. It works mainly on the lower back. In addition, it gives strength and active spirit.
- Ardha Matsyendrasana – one of the most photogenic positions.
- Shashankasana or position of the moon – is one of the most important in modern yoga because it promotes complete relaxation. Significantly strengthens your back and gives you a calm mind.
- Matsyasana or fish position – relaxes the lower back, influences the endocrine-hormonal system. One of the key positions that affects the person “from within”, evoking the true potential of asanas.
Yoga positions in 2 easy, for beginners
If you want to feel the support of your partner, the power of balance and check the capabilities of your body, then yoga positions for two will be for you.
This type of yoga represents the positions of the body in space, done together with the partner, husband, child, friend or coach from the yoga studio.
By interacting with a partner, you can overcome your complexes and fears, freeing yourself from the psychological and energetic blocks of the body, which are a serious obstacle to development. In particular, they are suitable for introverted people who find it difficult to be in the company of a stranger and find it impossible to trust him, to allow him to enter his personal space.
Therefore, before practicing yoga movements for two, consider whether you are ready to leave the comfort zone and whether this will not affect you emotionally.
Yoga for two aims to improve the general condition of the body. All muscle groups are studied in depth, strength and endurance are developed, immunity and self-discipline are enhanced.
The partner, in this case, will help maintain balance, improve coordination, which increases the quality of the asana.
- Supta Baddha Konasana. This asana has a tonic effect on the urinary system, kidneys, prostate and also relieves tired legs after prolonged exertion. Execution method: one of the partners is on his back, bending his knees and legs, placing them as close as possible to the perineum. The arms are stretched along the body or behind the head. The second partner sits in front of him and, holding his partner’s knees with his knees, puts his palms on the inner surfaces of the thighs, exerting intense controlled pressure.
- Supta Padangusthasana. Asana relieves stiffness of the hip joints and relieves back pain.
- The position tones and strengthens the abdominal organs, has a beneficial effect on the heart, endocrine system and central nervous system. Execution method: one of the partners is sitting on the carpet with his back straight, pulling his legs and directing them towards the second partner. After that, the second partner places his hands on the chest of the first and gently pulls his back against his chest.
Yoga positions in 1 heavy, for advanced
- Vasishthasana – strengthens the shoulders, upper back and helps to find balance when body weight is transferred to the arms. Execution method: stand in the picture “dog face down”. Transfer the body weight to the right arm and right leg, turn the torso so that it does not “look” at the floor, but at the side. Place your left foot on the right and raise your left hand. Breathe deeply and calmly.
- Adho Mukha Vrikshasana – strengthens the shoulders, arms and hands, calms and helps to find balance. Execution method: face the wall at a distance equal to the length of the leg, take the picture “face down”. Take a step towards your arms with your left foot, then bend it at the knees. Carry your body weight in your arms and move forward so that your shoulders are above your palms. Push hard with your left foot and place your feet on the wall. Push your body up. Breathe and put your feet on the floor.
- Pincha Mayurasana – another great shoulder exercise.
- Bakasana – another position for the arms and shoulders, which will relax the muscles.
- Urdhva Dhanurasana – relaxes the back muscles, shoulders, hips. Execution method: lie on the floor face up. Bend your knees and place your legs as close to your buttocks as possible. Place your palms on the floor, lift your buttocks, straighten your elbows and, if possible, your knees. Lift your pelvis as much as possible and take a deep breath.
- Navasana – another good asana for balancing and stretching the back and leg muscles. Execution method: lie on the floor, stretch your legs forward, keep your body straight. Bend your knees and lift your feet off the floor. Keep your balance and straighten your knees. Your body should look like the letter V.
Yoga positions in 2 heavy, for advanced
Yoga movements in 2 are meant to establish close connections between partners both physically and emotionally. After each workout, you will feel a surge of strength, purity of thought and peace. Yoga for two should not cause discomfort. The meaning of these complex exercises is to relax completely and find physical and spiritual balance. Remember that these are the hardest yoga positions.
- Upavishtha Konasana – this position is used to stretch the muscles and improve the flexibility of the partners. Most often, it is done at the end of training.
- Ardha Matsyendrasana – this asana means twisting.
- Utkatasana – the name of the asana means the pause between positions, the exercise consisting in sticking the back of one to the back of the other.
- Halasana – is ideal for people suffering from back pain and abdominal pain. The participants are on their backs, with their heads in contact with each other. Hands outstretched and shoulders tight. The first partner should raise his legs 90 °, slightly rounding his back. His legs are facing his palms. The second partner makes the same movements, raising his legs. Stay in the asana for five breaths, but take care of each other’s comfort.
Yoga movements in 3 or what yoga challenge means
The word “challenge” in English means “challenge”. Today, yoga challenge has become very popular on various social networks. The challenge is transmitted from one to the other by posting photos with the asanas executed impressively. The challenged label is trying to repeat the asana in the photo and share their experience with other friends. Thus appears the propagation and promotion of a healthy lifestyle and the development of physical strength.
The Yoga Challenge for Three has appeared in the West and is a great opportunity for families to express themselves. In addition, it is suitable for those who like group exercises and for all those who love to feel the support and participation of loved ones.
Yoga movements in 3 for beginners
- Lotus Pile
- Double Throne
- Pyke Pyramid
- The archer
- The higt spoon
- Teeter Totter
- Double Couch
The most complicated asanas in 3
- Levered Hand to Hand Trio – is a very difficult exercise, where two people, training the abdominal muscles, lean on each other’s hips and create support for the third, who performs a support in the hands, based on the palms of one of the partners.
- Double-Base Hand to Hand – two of the partners form the support for the third, based on each other’s palms and soles.
Yoga challenge for children
It has the same concept as in adults – the parents together or the child performs a certain asana and then challenges others to repeat the same thing. Such a game helps the child to join the team. The parent will act as the “leader” of this team, and the child or children will be enrolled to perform their task and to fight.
It is preferable that all these yoga exercises be performed under the supervision of a teacher. Afterwards, you will receive the basic skills of yoga practice and safety techniques and you will be able to practice at home.
Yogic exercises are not intended to treat diseases. If there are restrictions on physical activity, you should consult a doctor.