4 EASY YOGA MOVES FOR BEGINNERS AND THEIR BENEFITS

 

And Exhale!


 

Yoga instructor Gabbi Simpson of Priya Yoga London shows us how to achieve four beginner friendly moves at home.

Bridge Pose – Setu Bandha Sarvangasana

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HOW TO

Lie on your back, soles of the feet on the floor, knees bent. Walk the feet to almost under your knees, as you push into the feet, knees will come forward and hips will lift. Be mindful to keep knees in line with the feet and no allow them to flop out to the side or into the centre. This pose can also be done dynamically, but lifting and lowering the hips on the inhale and exhale!
Be mindful if you’ve suffered a neck injury.

BENEFITS 

  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

CAT POSE

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HOW TO

Inhale round the pelvis back up and away, let the spine dip down until you’re looking up, exhale round the pelvis down towards the floor, allow the back to arch until you’re looking between the knees. Try isolating the movements in the different parts of the spine, starting each movement at the tailbone. Be mindful not to allow the shoulders to hunch up around the ears.

BENEFITS

  • Brings flexibility to the spine
  • Strengthens wrists and shoulders
  • Massages the digestive organs and improves digestion
  • Tones the abdomen
  • Improves digestion
  • Relaxes the mind
  • Improves blood circulation


Downward Facing Dog – Adho Mukha Savasana 

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HOW TO
Come onto all 4s, knees under hips, and hands one hand width forward of the shoulders. Push into both the hands and feet and let the knees float from the ground, keeping the knees as bent as they need to be for the spine to be straight. Send your sit bones back and up, and allow your head and neck to be relaxed.
Do not practise this pose if in the final trimester of pregnancy, or use adaptions if you have high blood pressure. For example doing it up against a wall, by pushing your hands into the wall and walking your feet further away so you can sink the head between the arms and open up through the chest and shoulders.
BENEFITS
  • Calms the brain and helps relieve stress and mild depression
  • Energises the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headaches, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

 


Warrior II – Virabhadrasana II

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HOW TO

Step your feet as wide as is comfortable for you, turn your one foot out 90 degrees, and turn the other heel out slightly. Bend the knee of the turned out foot until the knee is over the ankle, and send the knee towards the little toe side of the foot. Keep the torso upright and reach the arms out at shoulder height. Honour where your hips are and don’t try to twist through the lower back, and keep gaze wherever is comfortable, or looking out over your front hand. Repeat both sides.

BENEFITS

  • Strengthens and stretches the legs and ankles
  • Stretches the groyne, chest and lungs, shoulders
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches, especially through second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

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