Yoga-oefeningen thuis - Beginnergids
Yoga training is good for both body and mind, as it focuses heavily on breathing, balance, flexibility, and controlled movements, which over time will increase your strength and mobility. During a yoga session, the intention is for all exercises to flow naturally together and combine to form a holistic and cohesive session. Here we present and explain some of the simplest and most common exercises that you can easily do anywhere. This way, you can get a taste of this amazing yoga universe.
Mindfulness is a state of mind that can enhance the experience of yoga and meditation. Read more here!
Read also: How to get started with training
Mobility Training
If you sit still for long periods, it can lead to tight muscles, poor posture, and strain on the back. Training mobility and flexibility gives you a body that can better handle daily 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.
Read also: 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 reduced stability and balance.
Mobility is primarily about the ability to move one or more joints without pain. Exercises within mobility training include all forms of stretching and extensions. The more mobility you have, the more smoothly you can perform activities.
Read also: Why stretch after training?
Mobility training should be introduced if you experience stiff muscles in daily life. This may be due to being inactive and not using the muscles sufficiently. See simple tips to increase your mobility in everyday life.
Yoga Exercises for Beginners
When you start practicing yoga, it's important to have comfortable and flexible training clothes that allow you to move freely and do not feel uncomfortably tight during the session. Read here about the best yoga clothes for women to find the right yoga pants, yoga tights, and yoga top.
Read also: Training at 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 move 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 cross-legged on a yoga mat. Cross your legs in a way that is comfortable for you.
- "Head over heart, heart over pelvis". Stretch your chin over your heart and lift your chest so that it's over your pelvis. This mnemonic helps you sit up straight.
- Feel free to sit on a cushion or a folded blanket to lift your hips and make it easier to straighten your back.
- Relax all muscles and nerves, including your face. Often, we don't realize that we are tensing our forehead and jaw, but try to relax here as well!
- Take deep and calm breaths.