Although yoga has existed here for ages, it looks as if we have rediscovered it in recent years. Yoga exercises have a positive impact on health, from the support of immunity, better management of everyday stress, relaxation of the body to the improvement of sexual life.

Yoga exercises or what are asanas

Asana (from Sanskrit “to take a posture for a longer time and feel comfortable and relaxed in it”) is a typical element of yoga practice. Some instructors prefer Sanskrit names while others translated or derived from a position. Today you will find many styles and yoga schools. The choice depends on what you expect from yoga and which type is more suitable for you. If you don’t know where to start, try the classic Hatha yoga-like we had and then gradually discover other types. Be patient with yourself at the beginning and pay more attention to the details of each position. Later you will be able to take a position with ease without having your eyes on the instructor.

The basic types of asanas include these types: forward bend, backbend, tilt, torsion, balance, and inverted positions.

In this article, we will introduce the basic yoga postures that you will practice most often.

10 basic yoga exercises

1. The mountain pose


Position: Stand with your feet close to each other. Ground down to the feet with the same weight on both feet while pulling up towards the crown. Extend your spine and breathe smoothly.

Effect: Even if you feel that nothing is happening in the posture and you are just standing still, do not lose attention while exercising. The position is the basis for the other positions. For example, we start here with Sun Salutations. It supports balans and keeps your attention in the present moment.

Chakra: Solar plexus

2. Chair pose


Position: Start at the mountain position. Raise your hands and reach over your fingers. Slowly sit back with your feet as if you were sitting on a chair. Transfer the weight to the heel and extend your torso upwards forwards.

Effect: This warm-up position (try standing longer) strengthens your legs, back and shoulders.

Chakra: Root 

3. Dog facing down
Adho Mukha Svanasana


Position: From the “four” position, flex the tips and lift the pelvis up and back and extend the spine. If you cannot fully stretch your legs (it requires training), keep your knees bent. Spread your fingers on your hands and push your hands off the ground, tighten your hands and extend your spine backwards behind the seat bones.

Effect: This familiar position opens your shoulders, extends the spine and stretches hamstrings (back of thighs). Since your head is below heart level, inversion also causes a calming effect on the psyche.

Chakra: Solar plexus

4. Warrior I pose


Position: Stand on the shoulder width from the mountain position. Gently turn one leg out and step back. Push the hips towards the front leg and hold them straight forward. Bend the front leg so that the thigh is parallel to the ground. Stretch your hands up with your palms toward you and look ahead.

Effects: A position with relaxed posture can paradoxically calm the mind and bring it to the present moment. Strengthens legs, ankles and improves performance.

Čakra: Root

5. Triangle


Position: Stand about twice the shoulder width. Turn the toes of one leg inwards and open the other leg to the opposite side. Keep your knees straight and firm, and ground yourself through the feet. Extend your arms at shoulder height and lean over the front side. Extend the spine towards the front leg and grab the ankle, yoga block, or chair back with your front hand. Breathe the position.

Effect: The posture supports balans, stretches hamstrings and inner thighs and creates a general sense of body expansion. At the beginning, the position can be very challenging, but over time you will find your place.

Čakra: Root

6. Tree


Position: Start at the mountain position. Bend one knee and use your hands to get your foot on the inner thigh or calf, depending on how flexible you are. Push into the standing leg and extend up over the crown. Be careful not to step on your knee.

Effects: Position helps to improve concentration and ability to balance. Strengthens tendons and outer thighs.

Čakra: Sacrum

7. Bridge pose
Setu Bandha Sarvangasana


Position: From a lying position on your back, bend your knees firmly on the ground with your feet and place your hands next to your body. Keep the feet in line with the width of your shoulders and put your heels below your knees. Open your shoulders and slowly lift the pan from the ground. Your hands can crawl under your back to strengthen your position.

Effect: This energizing stretching opens the chest and stretches the neck and spine. Position positively affects digestion and reduces anxiety. It is also one of my favorite asanas (Tomas).

Chakra: Heart

8. Plank

Position: Begin with the dog face down. Lean towards your shoulders and tighten your wrists. Pull the heels back and extend towards the crown. Use your hands to ground yourself, pull the abdomen towards the spine and tighten the back of the back.

Effect: This is one of the best positions for overall body strengthening. Promotes quality abdominal muscles and stability.

Chakra: Solar plexus

9. Upward facing dog
Urdhva Mukha Svanasana


Position: Lie on your stomach face down. Bend your elbows and rest your palms against the lower ribs. Bring the attention and weight slightly back to your feet and gradually push into the ground and pull straight up. Lift your knees and thighs off the ground, open your chest and extend upwards.

Effects: Open your shoulders and chest, stretch the abdominal muscles and pelvis stretchers.

Chakra: Solar plexus

10. Corpse position


Position: Lie down, open your legs and release your ankles. Extend your hands sideways with the palms facing up. Close your eyes and feel your whole body. Start at your toes and explore your body from bottom to top of the head.

Effect: Posture can relax the body throughout the workout. Try not to fall asleep, but rather to expand your body perception and relax your mind.

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