Yoga for beginners

Today, we’re bringing you an easy yoga practice for beginners. We’re going to explore seven simple Asanas that help make the body more flexible and release tension. You don’t need to be a yoga expert to enjoy the benefits of this ancient practice, these asanas can be practiced anywhere and by anyone.

Watch the video from our Ayurveda expert to see a demonstration of this yoga practice and understand its importance.

Asanas step-by-step

1º Exercise

1. Sit with your legs stretched forward and your palms flat on the floor behind you;
2. Start turning your foot to the right side as far as you can to stretch your calves;
3. Make 15-20 turns;
4. Repeat the same with your left foot;
5. Stretch the tips of your feet forward, stretching well, and then backwards;

This Asana stretches the calves, increasing flexibility and releasing tension in the calves and feet.

2° Exercise

1. Sit with your legs stretched forward, slightly open;
2. Bend your left leg and place your left foot on top of your right leg, close to your body. If you can’t place it on top, you can leave your foot in contact with your right leg;
3. Hold your left knee and bring your leg close to your chest, always keeping your back straight;
4. Slowly lower your left leg until your knee touches the floor, feeling the pressure and stretching everything out. Put a little pressure on your left knee with your hands;
5. repeat this procedure three or four times;
6. Repeat the same procedure, changing the leg.

This exercise stretches the legs well, especially the thighs

3º Exercise

1. Stretch your arms out in front of you;
2. Clasp your hands with your fingers above your thumbs;
3. Bring your hands together and rotate them outwards;
4. Now repeat turning inwards

4º Exercise

1. Stretch your arms out in front of you;
2. Open and close your hands tightly, leaving the thumb above the other fingers;

5º Exercise

1. Place your fingers on your shoulders so that your left hand is on your left shoulder and your right hand is on your right shoulder;
2. Rotate your arms inwards in a circular fashion, your elbows should meet during this movement;
3. Then repeat the movement turning outwards.

Open your shoulders wide during the movement. This exercise is excellent for the shoulders

6º Exercise

1. Stretch your right arm out in front of you;
2. With your left arm, place the outside of your elbow above the elbow of your right arm. In this position, your arms will be crossed and your left hand will be extended in front of your face;
3. Bring your right arm closer to your body with the help of your left arm, feeling your left shoulder lengthen;
4. Look in the direction of your right arm, squeeze it tightly so that it stretches;
5. Repeat the same thing, switching arms.

7º Exercise

1. Sit with your legs crossed, your back straight and your eyes closed;
2. Rotate your neck as far as you can, when your head is at the bottom, your chin should be close to your chest;
3. Rotate 15 times;
4. Then repeat rotating to the other side;
5. Then put your head back as far as you can without forcing it, feeling your throat lengthen;
6. Then bring your head down, bringing your chin closer to your chest;
7. Repeat steps 6 and 7 a few times;
8. Turn your head to one side, bringing your ears as close to your shoulders as you can without straining;
9. Return to the central position;
10. Repeat for the other side;
11. Repeat steps 8, 9 and 10 a few times.

These exercises are very good for the neck area, relieving tension and pain.

Yoga and Ayurveda can help you in different areas of your life. For more Yoga, meditation and breathing exercises check out this page here.