Yoga has now been known for centuries, and numerous studies have shown that its regular practice can significantly improve physical, mental and spiritual health, while providing more flexibility, fitness, balance, muscle strength. and mobility.
At Boredmojo , we care about your well-being, which is why we are going to offer you simple but very effective poses, which will work incredibly well for everyone, beginners or experts.
1. The dog looking down.
Let your body rest on all four ends. Place your wrists under your shoulders, and your knees under your hips. Tuck your toes in, lean on your hands and straighten your buttocks so that your bust tingles down. If necessary, bend your knees slightly, then hold this position for about five breaths.
2. The board
There are many types of exercises based on the plank position , it’s up to you to choose the one that’s right for you. Your shoulders should be directly above your elbows, and you should keep your back straight, horizontal. If you can, raise your legs one after the other, if not, stay on your knees. Regardless, it is essential to always form a straight line from the top of the head to the hips, or to the tips of the feet.
3. Reverse plank
Start by placing your hands behind you, and look at your feet. Lift your hips off the ground, stretch one leg, then the other, with your fingers firmly on the ground.
4. Extended side angle
Start by spreading your legs and extending your arms. Turn your right foot 90º outward. Then slide your left foot back, bending your right knee, and bringing your hands forward. Gently bend down and place your right hand on your right ankle, shin, knee, or on the floor (depending on your flexibility), while extending the other hand to the sky, forming a straight line. Then repeat the exercise on the other side.
5. Shaft position
Start by joining your feet together. Then slowly lift your left knee, touch it, put your left foot at your thigh or calf level (making sure to avoid the knee area) then lift your hands up, palms together. Hold this position for 8-10 breaths, then switch legs.
6. Warrior stance 1
Take a big step back with your right foot, and place your left foot flat on the mat. Bring your shoulders back and pump your chest out. Then raise your arms, keeping the palms of your hands together. Hold this position for 8-10 breaths, then switch sides.
7. Warrior stance 2
Remain standing, legs apart. Turn your left foot 90º and your right foot 45º. Bend the front knee and extend your arms sideways. Look over your right hand, hold this position for 8 or 10 breaths, then repeat the exercise on the other side.
8. Sitting position, leaning forward
Start by sitting down with your legs together, and then lean your body forward, so that your chest is resting on your legs. After you reach your maximum stretch, breathe 8-10 times. Make sure you keep your back straight!
9. Bridge position
Lie on your back, keeping your feet close to your hips. Then lift the pelvis and hold the position for 8-10 breaths.
10. Position of the fetus
Start by kneeling on a mat, then lower your head to the floor, placing your hands forward, to the side or back, and relax!
11. Position of the cobra
Start by doing the dog pose (first on the list), then continue with the plank position. Then bend your elbows and slowly lower your pelvis to the ground. Shift your shoulders back and gently arch your back. Hold this position for 8-10 breaths.
12. Arc position
Lie on your stomach, bend your knees, lift your thighs, hollow your back, and grab your ankles with your hands. Hold this position for 8-10 breaths.
13. Boat position
Start by sitting on your butt, bend your knees, lean back and lift your feet until your shins are parallel to the floor. If you feel comfortable in this position, straighten your shoulders, stretch your arms forward, grab your knees and raise your legs so that your body forms a V. Hold this position for 8-10 breaths.
14. Position of the fish
Start by lying on your back, keeping your feet on the ground and your legs straight. Lift your upper body by sliding your hands under your buttocks. Keep your forearms and elbows at your sides, and lift your upper back
15. Position of the wind blast
Lie on your back and bring your knees to your chest. Press down on the lower part of your abdomen while holding your knees with your hands. Then lift your head, neck, and chest, bringing them closer to your knees. Hold this position for 8-10 breaths, then return to the starting position.