Yoga exercises from home - Beginner's guide

Yoga training is beneficial for both body and mind, as it emphasizes breathing, balance, flexibility, and controlled movements, which over time will increase your strength and mobility. During a yoga session, all exercises are meant to flow naturally together and combine to create a holistic and cohesive session. Here, we present and explain some of the most simple and common exercises that you can easily do anywhere. This way, you can get a taste of this fantastic yoga universe.

Mindfulness is a mental state that can enhance the experience of yoga and meditation. Read more here!

Also read: How to get started with training

Mobility Training

If you sit still for long periods, it can lead to tight muscles, poor posture, and back strain. Training mobility and flexibility gives you a body that can better handle everyday movements and reduces the risk of back, neck, and shoulder problems. At the same time, mobility training contributes to better technique in strength exercises and greater range of motion.

Also read: Injury prevention training

What is good mobility?

We have many muscles in the body that are actively used to bend and stretch the joints. If you are stiff in these joints, it can lead to decreased stability and balance.

Mobility primarily concerns the ability to move one or more joints without pain. Exercises within mobility training include all forms of stretching and extension. The more mobility you have, the more fluidly you can perform activities.

Also read: Why stretch after training?

Mobility training should be introduced if you experience tight muscles in your daily life. This may be due to inactivity and insufficient use of your muscles. See simple tips to increase mobility in everyday life.

Yoga Exercises for Beginners

When you start practicing yoga, it is important that you have comfortable and flexible workout clothes that allow you to move freely and do not constrict uncomfortably during the session. Read here about the best yoga clothes for women to find the right yoga pants, yoga tights, and yoga top.

Also read: Training in the office and at home

Seated Position

Most yoga sessions start in a seated position with legs crossed and wrists resting on the knees. From there, you transition to a standing position with other yoga exercises. In a seated position, you practice breathing and often perform some lovely stretching exercises.

How to do it:

• Sit with crossed legs on a yoga mat. Cross your legs in a way that is comfortable for you.
• "Head over heart, heart over pelvis". Extend your chin over your heart and lift your chest so it is over your pelvis. This mnemonic helps you to sit with a straight and upright back.
• It can be helpful to sit on a cushion or a folded blanket to lift your hips and make it easier to straighten your back.
• Relax all your muscles and nerves, including your face. People often don't notice that they tense their forehead and jaw, but try to relax here too!
• Breathe deeply and calmly.