12 basic yoga poses

Yoga has many mental and physical health benefits for people of all ages. If you are ill, recovering from surgery, or living with chronic conditions, yoga can become an integral part of your treatment and has the potential to speed up recovery, as well as increase effective treatment.

Derived from the Sanskrit word "yuji", which means union, yoga is an ancient practice that unites mind and body. Yoga poses are a combination of breathing exercises, meditation, and poses designed to encourage relaxation and reduce stress.
Regardless of the style of yoga you choose - hatha, vinyasa or hot yoga - nearly all of them include a few key movements. To stay safe, it's best to practice with a trained person who can show you the right way to properly perform basic yoga poses. If you've ever had neck pain, back pain, joint pain, or osteoarthritis problems, talk to your doctor before starting a yoga routine. Above all, don't push yourself to do anything that hurts. You can adjust most poses to fit your body.
The article will introduce 12 basic yoga poses.

1. Mountain pose (mountain)

This move seems simple, but done correctly will have an effect on the physique and ability to keep balance. Stand with your toes touching, heels slightly apart (or wider if that feels more comfortable), hands at your sides. Imagine you are being lifted from your feet and ankles in. Lower your shoulder blades and widen your collarbones. Keep your head in line with your shoulders (do not pull back or forward), chin parallel to the floor. Your pelvis and lower back should be natural, not sunken or arched. Hold the pose for 30 seconds to 1 minute.

2. Downward facing dog

This pose focuses on the upper body and stretches the muscles of your arms, chest, legs and back. Stand with your feet and hands on the ground, toes turned downward, knees lower than hips, and hands slightly in front of shoulders. Exhale and begin to straighten your legs, letting your heels bounce off the floor. Lift your sit bones upward and push your heels toward the floor. Gently press your palms into the mat and slowly straighten your arms as you pull your shoulder blades down. Relax your head and try to keep your head between your arms. Hold the pose for about 1-3 minutes.
SEE ALSO: Yoga meditation – A therapy to help cope with stress

3. Plank Pose

From downward facing dog, lower body forward with arms extended until they are perpendicular to the floor, palms directly below shoulders. Extend your collarbones, pull your shoulder blades down, and look straight at the floor. Hold for 30 seconds to 1 minute. The plank pose will help strengthen the arm and wrist muscles.

4. Upward facing dog

This is a simple yoga pose that is great for the upper body. Lie on your stomach, legs straight and toes resting on the floor. Bend your elbows and place your palms on the floor next to your waist. Press your hands into the floor to lift your torso and toes off the floor. Pull your belly in toward your spine to tighten your abs. Pull your shoulder blades down your back and lift your chest gently toward the ceiling without straining your neck. Hold for 15-30 seconds.

5. Warrior one

Warrior Pose works the muscles in the lower body and increases stamina and balance. From mountain pose, spread your legs 3 to 4 meters apart. Raise your arms above your head, palms facing each other. Slide the shoulder blades down the back. Rotate the right foot 90 degrees outward, and the left foot 45 degrees to the right. Twist the torso to the right, directing the pelvis toward the right leg. Bend your right knee so that it is higher than your ankle. Gently arch your upper back but don't let your head fall back. Hold for 30 seconds to 1 minute, then switch sides.

6. Warrior two (warrior two)

Like the first warrior pose, spread your legs 3 to 4 meters apart. Raise your arms out to the sides, palms facing down. Turn your left foot out 90 degrees and your right foot slightly to the right. Bend left leg 90 degrees, knee over ankle. Press the outside of your right heel into the floor and stretch your arms out, keeping your torso centered. Turn your head to the left and look over the fingers. Hold for 30 seconds to 1 minute, then switch sides.
MORE: 5 yoga poses for irritable bowel syndrome (IBS)

7. Tree Pose

This classic pose works your legs and feet as you practice balance. From mountain pose, reach down with your right hand and catch your right ankle. Pull the leg up and place the sole on the left inner thigh, near the groin. (Do not place your feet directly on your knees.) Keep your hips level. Press your palms together in front of your chest. Hold for 30 seconds to 1 minute, then switch sides.

8. Chair Pose

Use this basic yoga pose to strengthen the lower body while stretching the upper body. From mountain pose, raise your arms above your head, palms facing each other (or touching). Bend your knees as much as you can and lean forward slightly, keeping knees and ankles close together. Pull your shoulder blades down and hold for 30 seconds to 1 minute.

9. Butterfly Pose

Sit on the floor with your legs stretched out in front of you. Then bend the knee and pull the heel toward the groin to press the soles of the feet together, opening the knees to the sides. Bring both hands forward to hold your feet, ankles, or calves firmly. Relax your thigh muscles so that your knee lowers further toward the floor, holding for 1-2 minutes. You should feel a stretch in your lower back, inner thighs, and hips.

Tư thế cánh bướm — Tư thế bươm bướm (butterfly)

10. Reclining Spinal Twist

This move gently stretches your back, hips, and neck. Lie flat with your arms out to the sides so your body forms a T. Bend your right knee and place your right toes lightly on your left knee. Keeping shoulders flat on the floor, drop right knee over left side of body, twisting at low back and waist. Turn your head to the right and look down at your arm following your fingers. Hold for up to 10 breaths, then switch sides.

11. Bridge Pose

This basic yoga pose works your lower back, legs, glutes, and core. Lie on your back, arms horizontal, palms facing down, knees bent and heels pulled close to the back. Lift your hips up until your thighs are parallel to the floor, and bring your hands down at the same time. Think about pushing your knees forward and pulling your pubic bone toward your navel. Lift your chin slightly, slide your shoulder blades down and widen your collarbone. Hold for 30 seconds to 1 minute, then slowly roll your hips back to the floor.

12. Child's Pose

This is a resting pose that gently stretches the hips, lower back, and neck. Kneel on the floor with your big toes touching. Sit on your heels, knees about hip-width apart. Place your torso between your thighs and let your arms rest on the floor at your sides, hands next to your hips, palms down. Let the back of your head lift away from your neck and let the weight of your shoulders pull your shoulder blades apart. Hold the pose for 30 seconds to 3 minutes.
Hope the 12 basic yoga poses in the above article have partly helped people understand how to do it to bring many health benefits.

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Reference source: webmd.com

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