The ancient tradition of yoga describes thousands of yoga postures and according to some accounts, tens of thousands of more positions, but the possibilities of practicing them all are limited with your probably full schedule, trying to find enough time to practice even a fraction of all those postures is almost impossible.
Most of us, however, can find 10 minutes a day in a quiet place to practice some of them, in fact even 10 minutes a day can help you reap the benefits of yoga, including greater strength and flexibility, more energy, improved breathing, better cardiovascular and circulatory health, better sports performance, injury prevention, and lower stress levels.
You can always progress to include more and different poses in your practice, but start by doing these 5 essential yoga postures and then add asana to your arsenal when time and your body allow.
Dog down posture or Adho Mukha Svanasana
A fundamental posture in many styles of yoga, is the dog down is one of the most complete.
It helps strengthen the shoulders, arms and legs, lengthens the spine and helps relieve pain in the upper, middle and lower back, according to many yoga teachers in the world.
It is also a gentle reversal, which reverses blood flow in the body, benefiting the circulatory and lymphatic systems and fighting the effects of gravity on the body.
To do this you must start from a position on the floor with your shoulders directly on your wrists and your hips on your knees, bend your toes and lift your hips towards the sky.
Keep the spine straight and extend the back of the legs only as far as the hamstrings allow, extend your fingers wide and look at your feet, for a more advanced practitioner, you can move down from a plank position.
Posture of the garland or Malasana
Many people spend too much time sitting with their hips at 90 degrees, over time this can create a number of problems, including limited mobility in their joints, as many yoga teachers say.
This pose helps to open the hips and inner thighs and lengthen the spine, helps to keep the pelvic and hip joints healthy, to make it start with the feet wider than the width of the hip and open the toes slightly.
Keep your eyes forward and your spine straight while pushing your hips back and down as if you were in a chair, the goal is to bring your hips as low as possible without rounding your spine.
If you can’t get down without your heels by lifting the mat, roll up a towel or blanket and place it under your heels. Bring your hands to the prayer position on the middle chest and push into the knees with your elbows, opening your hips even further.
Yoga Posture of the tree
Tree pose is one of the best ways to build strength in the legs and base, as well as strength and stability in the wrists, arms, shoulders and quadriceps.
To do it correctly you must start with the descending dog pose, then roll forward on your knees and feet and lower your hips so that your shoulders come directly over your wrists and so your hips will be in line with the top of your head and shoulders.
Keep the abdominal muscles contracted and the leg muscles hooked, beginners can modify the pose by lowering their knees to the ground while maintaining a straight, solid line through the knees, hips and head.
Foot clamp or Uttanasana position
The standing clamp position is a great backlash position over the positions of being in front of a computer all day, this is what expert yoga teachers say and are ideal for when you do not have a carpet or a lot of space.
This position is ideal for calming the nervous system, the forward curves also stretch the spine, buttocks and hamstrings and strengthens the quadriceps and knees.
To do this pose stand with your feet apart at hip width, bend forward at the hips, just go as far as your hamstrings allow, keep your knees bent a little and rest your stomach on your thighs.
Advanced practitioners can straighten the legs and recommend joining hands behind the back and carrying them over to increase mobility in the shoulders.
Marichi or Marichyasana Position
This pose is a great way to rejuvenate your body and realign your spine, especially when you’ve been sitting in front of your computer all day.
In a sitting twist, your hips are anchored, so you have less chance of rotating your hips, say the yoga masters, but keeping the twist in the thoracic spine and up will get the most benefit.
To do this pose sit on your mat with your legs extended in front of you, bend your right knee and place your right foot on the carpet a few inches from your left leg on the outside of your left knee.
Take your right palm to the mat just behind your right buttock, one mistake you see many students make is that they will place their palm at an angle, which gives your body the opportunity to lean back, rather than keep your spine straight.
Embrace your right knee with your right arm or place your left elbow outside your right knee. With each inhalation, lengthen the control of your head upward, with each exhalation movement doing it a little deeper, then switch sides.
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