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Yoga for beginners : 7 poses to begin your yoga journey

Here are some of the most popular yoga asanas and their benefits.

  • Strengthens muscles and bones
  • Enhances balance and coordination
  • Reduces stress and anxiety
  • Improves sleep quality

    • Types of Yoga Asanas

    There are several types of yoga asanas, each with its own unique benefits and characteristics.

    Slowly stand up, keeping your weight evenly distributed between both feet. Engage your core muscles and stretch your arms out to the sides.

    It also helps to stretch the hips and lower back, relieving tension and stress.

  • Improves balance and focus
  • Strengthens the legs and hips
  • Stretches the hips and lower back
  • Relieves tension and stress

    • How to Practice Virabhadrasana I

    To practice Virabhadrasana I, start by standing with your feet wide apart, with one foot facing forward and the other foot at a 90-degree angle. Bend your front knee, keeping your back leg straight, and stretch your arms out to the sides.

    Paschimottanasana is a foundational yoga pose that targets the hamstrings, calves, and spine. It is a seated forward bend that stretches the entire back side of the body, from the shoulders to the heels. The pose is often used to relieve stress and anxiety, and to improve flexibility and balance.

  • Relieves stress and anxiety
  • Improves flexibility and balance
  • Stretches the hamstrings, lower back, and spine
  • Strengthens the glutes, legs, and lower back
  • Can help alleviate back pain

    • How to Practice Paschimottanasana

    To practice Paschimottanasana, start by sitting on the floor with your legs extended in front of you. Slowly lean forward, reaching for your toes, and keep your knees slightly bent if necessary.

    Focus on your breath, feeling the sensation of the air entering and leaving your nostrils. Begin to relax your body, starting from your toes and moving up to the top of your head. Start by releasing tension in your toes, letting them relax and release any tension or stress. As you exhale, imagine any remaining tension leaving your body. Continue this process, releasing tension from your feet, ankles, and calves. Move up your legs, releasing tension from the knees, thighs, and hips. Release tension from your lower back, middle back, upper back, and shoulders. Let your arms drop down to your sides, feeling the weight of your body and the sensation of your palms facing upwards. Let your eyes close and focus on your breath, feeling your body relax further. As you inhale, imagine fresh energy entering your body, filling you with calmness and relaxation. Continue this process, focusing on your breath, letting go of any remaining tension or stress, and allowing yourself to relax further.

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