Yoga and its postures are a frequent practice that requires physical and mental flexibility. But nowadays, with the rise of social networks and the consequent 'need' to share our tastes, it has become a lifestyle very expanded by profiles. That is why, from the editorial staff of Runnea we bring you the 10 postures that most triumph on Instagram.
So that everything is not just photos, know that yoga practice that came more than decades ago to our country and accumulates a number of yogis -that's how they call those who practice them- impossible to quantify. What we do know is that it is one of the most assiduous activities in Spain and that most of them are practiced by women. For this yogi group the benefits they receive from practicing yoga are numerous, among them, improving flexibility, reducing the risk of cardiovascular disease, better breathing, combats stress, provides energy and positivity and strengthens self-esteem.
We advise you that if you do not usually practice this discipline or your physical shape is not the best. To avoid any unpleasantness it is better that if you try to imitate these photos you do it under the supervision of an expert.
Downward facing dog
If you want to start with something simple and basic, the downward dog is one of the most popular poses so it will be easy to do with a little practice. It is important to start by leaning forward, placing your hands at the same height as your shoulders and placing your palms on the floor. You have to keep your legs and arms stretched, inserting your head between them, falling relaxed and looking at the floor. Breathe deeply through your nose. You will improve the circulation in your legs, relax your back and revitalize your whole body. Once finished, get up slowly and let your head be the last thing.
Photo from Instagram: @veroblume
The tree
If what you are looking for is a yoga pose suitable for everyone and that looks beautiful. The classic among classics is the tree pose. Take advantage if you have a nice background to do this exercise. To do this, stand with your legs straight, put your palms together over your head and bend one of your legs, resting your foot on the inside of your thigh. With this pose, the like is assured.
Photo from instagram: @VanesaLorenzo_
Meditation
Meditation is the basis of yoga, and the important thing in this posture is that you are relaxed, with the sword straight, bend your legs and bring the soles of your feet together. The most important thing in this exercise is breathing.
Photo from Instagram: @yoga_girl
Dancer's pose
The ballerina pose is another of the most recurrent postures that requires great balance and concentration. Therefore we must be careful, if as in the image, we do it on the edge of a rock. Lift one leg backwards, with the thigh parallel to the floor and the sole of the foot facing the ceiling. Contract the inner part of the circle created and lengthen the outer part. Then, push back and up with your foot and form as much of an arch as possible with your back and extend the other arm forward.
Photo from Instagram: @Sheila.feijoo
Royal pigeon pose
This pose, is one degree more difficult than the ballerina pose, but they maintain many similarities. If you want to stand out and show your flexibility this is the pose for you. Start in a quadruped position, with your hands aligned with your shoulders and your knees aligned with your hips. Spread your hands as wide as you can, making sure you keep your back horizontal and flat, with your head and neck forming a straight line. Next, extend your left leg back and your right leg forward, bring it under your pubic bone and place it in front of you with your knee bent, pointing to your right, and your foot pointing to the left. Slide the left leg back until you find the most comfortable position. Press the entire leg and the front of the foot into the floor. It is important to keep your torso upright, shoulders relaxed and gaze straight ahead.
Photo: kyrinhall.com
The cobra
The cobra is a posture suitable for beginners, which requires moderate effort but in which you have to be careful with your back. To do the exercise correctly, lie on your stomach with your legs together and straight, stretch your arms by placing the palms of your hands on the floor and while your back is straight. To get the perfect result, stretch your neck, raise your chin and lower your shoulders.
If you want to learn how to do this posture do not miss this video of Leticia Acereda.
Photo from Instagram: @Kinoyoga
Overhead pose
This time the degree of difficulty is increasing, and in this one we put special emphasis so you have to be very careful. We recommend it if you are used to exercise your legs and have a good balance can perform your body, namely the legs and arms. To perform it, kneel on the floor and support your forearms, it is important to interlace the fingers of your hands, and forming an equilateral triangle. This triangle will be your point of support, so you must place your elbows parallel to your shoulders. Place your head at that vertex, in front of your hands so that you can hold it firmly. Now, straighten your legs as you slowly approach your head. The weight of your body will fall on the triangle. When you are as close as possible, raise one leg bent with the knee next to the abdomen, and the foot next to the buttock. Then, raise the other leg. Try to keep your balance and stabilize yourself. When you're ready, stretch and raise your legs until you stretch them completely, creating a straight line with your body.
Photo from Instagram: @Kinoyoga
The warrior
The warrior is a pose that requires firmness and relaxation. It is one of the beginner exercises in yoga. To pose this way, place your right leg one step in front of the rest of your body and bend your knee to create a 90-degree angle. Your knee and foot should be aligned vertically. Then, straighten your other leg back and place your arms horizontally. As you have you'll see that you're stretching every muscle in your body, so you'll come out safe and sound.
Photo from Instagram: @Bryceyoga
Paddle Yoga
Only suitable for experts. Another very original and summer-focused option for those who like to practice water sports is to join it with yoga. This time you have to be especially careful because of the risks it may entail. If you are ready, follow the same steps as with the headstand, but at the end instead of stretching your legs, bend your right leg forward and your left leg backward at an angle of 120º. Before we do anything, we want to remind you that Vanesa Lorenzo, the woman in the image, is an expert in yoga and also, one of the most important yogis on instagram in the national panorama.
Photo from instagram: @VanesaLorenzo_
In couple
The idea of going out as a couple is always a good option and especially in yoga because it can come out very nice photos that will give a cool touch to your instagram feed. Now, you must trust your partner and that both of you are used to do exercises, but above all make it clear what is the role of each one in the posture you want to do. If not, you can be a real chaos and in the but of the cases some can end up injured. As a source of inspiration The idea of going out as a couple is always a good option and especially in yoga because you can get very nice photos that will give a very nice touch to your instagram feed. now you must trust your partner and that both of you are used to do exercises, but above all make clear what is the role of each one in the posture you want to do. Otherwise, you can be a real chaos and in the worst case some may end up injured.
Photo from Instagram: @Bryceyoga
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