We continue with this necessary confinement to stop the epidemic of Covid-19, and looking for active alternatives, from Runnea we propose a yoga class for beginners, consisting of 5 well-known asanas to do at home.
As we always proclaim from Runnea, the best option is to put yourself in the hands of professionals. On this occasion we have resorted to the extensive experience of Joana García Ruiz, yoga teacher at Agalar Yoga Center in Mungia (Bizkaia). She will be in charge of enlightening us in this traditional discipline, originally from India, and that brings us multiple benefits for our health. Mainly, the union and balance between mind and body. In these times, and in the situation in which we find ourselves, it does not hurt to look for that moment of relaxation and inner peace. Although it sounds excessively mystical, yoga helps us to do so: to find ourselves.
Yoga asanas for beginners that you can do in your living room
Our particular Runnea Yoga teacher also reminds us that this catalog of 5 asanas are among the best known, and the most used, practically, in all yoga classes that you can attend as an applied student.
Also you should not be overwhelmed if at first the postures do not come out. They are simple movements, but as you practice them you will improve and enjoy each of these asanas.
On the other hand, Joana Garcia emphasizes that it is "important to start each yoga class with a meditation time (without having to be excessively long) performing conscious breaths that will help us to control anxiety. Especially for all those athletes who are used to run, or also to pedal on the bike, as it is difficult to get unburdened without machines in between".
1st Yoga posture: Tree
- Vriksasana, in Sanskrit language
How to perform it?
The foot resting on the ground symbolizes the roots of the tree that bind it to the earth, and the arms symbolize the branches that grow upwards. The heel of the other foot remains resting on the thigh of the leg that gives us stability.
What are its benefits?
- Strengthens muscles, calves, ankles and spine.
- Improves balance, both of the body and of our mind.
- Improves the ability to concentrate.
- Stretches the English and inner thighs, chest and shoulders.
2nd Yoga posture: Warrior
- Virabhadrasana, in Sanskrit language.
How to perform it?
Extend your arms wide. Open your legs wide. The ideal posture is to have them open to the extent that the knees and elbows form a vertical line. Stretch your arms parallel to your legs.
What are the benefits?
- Tones areas such as the ankles and knees.
- Strengthens ankle, thigh and calf muscles.
- Improves mobility of the shoulders and hips.
- Improves the balance of the body, although in general, this is achieved by most of the asanas.
3rd Yoga posture: The dog or inverted V
- Mukha Svanasana, in Sanskrit language.
How to perform it?
Support your hands and feet well. Lift your hips towards the ceiling, while keeping your knees and elbows straight. If your body allows it, and as far as possible, try to rest your heels on the floor.
What are the benefits?
- Eliminates stress and depression.
- Stretches the body, strengthens arms and legs.
- Improves digestion.
- Prevents headaches.
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4th Yoga Pose: Child's Pose
- Balasana, in Sanskrit language
How to perform it?
Your buttocks should rest on your heels, and your chest on your thighs. Extend your arms in front of your body, and rest your forehead on the floor.
It is an incredible yoga posture that helps you find a place of rest in the midst of your thoughts.
What are its benefits?
- Instantlycalms the mind (resting your forehead on the floor with your eyes closed sends a signal to the nervous system that promotes feelings of safety, calm and relaxation).
- Improves digestion, massaging the internal organs and helps advance digestion.
- Lengthens and strengthens the lower back.
- Improves blood circulation.
- Strengthens the knee ligaments.
- Energizes the body.
5th Yoga posture: Candle
- Sarvangasana, in Sanskrit language
How to perform it?
We lie on our back and raise our feet towards the ceiling. Bring your hands to the lumbar area to maintain this elevated position of the body. At this point you will begin to feel your spine lengthening.
What are the benefits?
- Tones the back and neck area.
- Deeply stretches the muscles of the back, shoulders and neck.
- Strengthens the spine from top to bottom.
- Strengthens buttocks and legs.
- Relaxes the nervous system.
- Improves our balance.
- Activates blood flow.
- It serves to alleviate respiratory problems such as asthma.
- Helps burn fat and eliminate liquids by stimulating the burning of calories and improves the functioning of the lymphatic system.
In the absence of being able to put on Running shoes, it will be good to use yoga as an alternative to cope with this stage of confinement by the Coronavirus Apply!
Photos of asanas: Agalar Yoga.
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