Practice yoga Not only does it bring obvious physical benefits: more flexibility, balance, strength and respiratory capacity… It also opens a window for discover our full potentialprovides us with tools to be more free, aligning what we feel with what we think and do.

It is a work that is carried out little by little, with each of the yoga postures, with each small awareness of how our body is at each moment, of how we breathe, of how we face the difficulties and challenges that the yoga postures pose to us… As we we are gaining flexibility, strength and balance We are checking in our own body how our limits expand, how our mind opens and focuses.

And it is that Each yoga posture, like each type of yoga, has a series of effects that little by little, with regular practice, they transform us. «Each asana or posture has a profound healing effect, both on a physical, emotional and energetic level«explains Eva Roca, a yoga teacher who bases her classes on achieving correct body alignment and a healthy energy experience.

An example is forward bending.which on a physical level hydrate and oxygenate the intervertebral discs. These yoga postures also help to make the muscle chains at the back of the body more flexible and eliminate fat in the belly and hips. They even improve digestive functions.

At the same time, these yoga postures lead us on a emotional level to look inward, promote acceptance and have a calming effect.

Basic yoga postures: because they are simple, they are no less powerful

It is true that the more you advance in the practice of yoga, the deeper the experience will be, but it is not necessary to reach an advanced level to be able to see its benefits. Basic yoga postures or asanas hide behind their simplicity an extraordinary complexity: they are the foundation to begin to align the body well, focus the mind and learn to accompany movement with breathing.

Working well the basic asanas we can take advantage of all the benefits of yogaas long as we regularly practice the type of yoga we have chosen, without forcing our body in the postures and maintaining good alignment in them, to avoid injuries.

Whether we sign up for yoga at a center or if we dare to practice yoga postures at home, these three aspects are fundamental. No matter how good it feels to do yoga on a single day, It is regular practice that gradually transforms our body and what allows you to really integrate the benefits.

And to incorporate yoga into our routine we must learn to practice it safely. If we do not feel comfortable in the postures, if we are injured, it will be difficult for us to maintain the practice and get the most out of it.

«The practice has to be well founded, it has to be comfortable, healthy and safe for your body, especially for your joints and muscles,» explains Eva Roca. And only in this way, he assures, We will make yoga part of our lives.

10 yoga poses for beginners

Below you will find a selection of ten basic yoga postures with instructions and advice from Eva Roca, so you can enjoy and practice them safely. Some of them begin with Tadasana, another seemingly simple basic asana, because it simply consists of standing, with the body well aligned.

«There’s no need know what each yoga posture is foralthough from its name and shape in many cases you can guess it,» Eva Roca tells us. In any case, if you are interested, find out about the benefits of each posture and discover all the effects it has at different levels It can be really motivating. We’ll include a few strokes here, so you can get an idea of ​​how powerful even these easiest yoga poses can be.

Finally, remember that the yoga posture itself is as important as its preparation: the asana from which you start, how do you get into the posehow you gradually correct the small details to feel comfortable in it… All of this is part of the practice, it forces you to be present, to become aware of your breathing and your body at every momentyour limits and how they change. Enjoy!

Vrksasana or tree pose

Seasons-Gtres

Seasons-Gtres

Utkatasana or chair pose tones legs and strengthens hips, knees and ankles. Additionally, this asana activates circulation and improves flat feet.

1. Put yourself first in Tadasanawith feet together.
2. Exhale and bend your legs as if you were going to sit down. The tailbone goes downwards creating a straight line from the crown of the head to the sacrum.
3. Inhale and bring your arms upnext to the ears, so that the palms face each other. Raise your ribs and chest and stretch your neck. Hold the pose for three or four breaths. At first you may hold less, but little by little you will gain strength and hold more.
4. To go out, Inhaling, stretch your legs. And then exhale and lower your arms.

Pay attention to how your knees and tailbone are when you are in the pose: your knees have to be aligned and your tailbone down so as not to curve your lower back.

Ardha Uttanasana or Half Pincer Pose

Seasons-Gtres

We will do the half clamp and then the full clamp (Uttanasana), a yoga posture that is also known as forward bend. Stretches the entire spine and the back of the legs, developing strength and torso and back flexibility. Helps improve sciatica and scoliosis and exerts a relaxing effect.

1. Stand, in Tadasana, with your feet pelvic or hip-width apart.
2. Rest your hands on your hipsgently draw your shoulders back and down, and lengthen your spine. Inhale.
3. Exhale and bend forward while you bring your sit bones back. Keep your back straight, lengthening it as much as you can, and lower it until it is parallel to the floor. If you notice that you are straining too much, bend your legs slightly.
4. Put your hands on the ground and support the tips of your fingers (if you can’t reach it, lean on your shins or some yoga blocks).
5. Inhaling opens the chest, Bring your shoulder blades together, lengthen your spine as much as possible and look forward. Now you are in the half clamp position.
6. Exhale and bend fully bringing the head towards the legs. Relax your neck. You are now in the pincer pose. Take 5 full breaths.
7. To get out of the posture, Exhale, put your hands on your hips again and, inhaling, raise your back with your spine straight and long. Release your arms and leave them at your sides, palms facing forward. You have returned to the Tadasana yoga posture.

Trikonasana or triangle pose

Seasons-Gtres

The triangle pose or Trikonasana stretches the trunk, strengthens the legs and ankles, increases blood flow and gives flexibility to the hips, legs and shoulders.

Seasons-Gtres

In the downward facing dog pose, one of the most practiced asanas in yoga, many things happen. It is, at the same time, a forward bend and an inversion. This yoga posture strengthens and makes the entire body more flexible, relieves cervical tension, headaches and back pain, revitalizes and helps combat fatigue and insomnia. It is also a excellent stretch for after running or go cycling.

1. Get on the ground, on your knees and with your hands on the floor, under your shoulders. Spread your fingers apart to increase the support of your hand and take a small step back with your knees.
2. Inhaling, raise your knees and hips, without fully stretching the legs. The sit bones pull up, the hands push towards the floor and forward, and the chest goes towards the knees, creating a lumbar curve. Lengthen your spine and draw your shoulder blades back toward your hips so that your shoulders relax and move away from your ears.
3. As you exhale, bring your heels toward the floor, without ceasing to lengthen the spine. The legs remain somewhat bent, so as not to lose the elongation of the spine.
4. Take long, deep breaths 5 full breathswith the head…