Yoga exercises: the 10 most popular asanas and their effect
Yoga exercises, also called Asanas, are an essential component of yoga’s practice -old practice. Through targeted yoga exercises, body and mind can be reconciled, increasing flexibility and promoting inner calm. No matter whether beginnerIn or experiencedR Yogi*Ni – regular yoga exercises improve well -being and can even alleviate Health complaints. But which asanas are particularly popular? Here are the ten most famous yoga exercises, their effect and how you do them correctly:
The 10 most popular yoga exercises:
1. The looking down dog (Adho Mukha Svanasana)
Effect: Stretches the entire back muscles, strengthens the arms and legs and promotes blood circulation. In addition, this yoga exercise has a relaxing effect and helps against stress.
Implementation: Start in the four -footed stand, put your hands on the shoulder width and stretch your legs backwards. Raise the buttocks up so that the body forms a reverse V-shape. Keep the position a few breaths.
2. The Kobra (Bhujangasana)
Effect: If the spine mobilizes, opens the chest and loosens tension in the shoulders.
Implementation: Place on your stomach, place your hands under your shoulders and press your arms upside down while the hip stays on the mat. Hold your gaze to the front.
3. The Warrior II (Virabhadadrasana II)
Effect: Strengthens the legs, improves balance and promotes internal stability.
Implementation: Stand wide, turn your front foot out and bend the front knee. Remove your arms parallel to the floor and keep the upper body upright.
4. The tree (Vrikshasana)
Effect: Improves coordination, strengthens the ability to concentrate and trains the leg muscles.
Implementation: Stand upright, shift the weight on a leg and place the sole of the other foot on the inner thigh. Put your hands together in front of your chest or stretch it over your head.
5. Child farming (Balasana)
Effect: Relaxed the lower back, reduces stress and contributes to deep relaxation.
Implementation: Sit on your heels, bend your upper body forward and stretch your arms forward. The forehead rests on the mat.
6. The boat (Navasana)
Effect: Strengthens the abdominal muscles and improves nuclear power.
Implementation: Sit on the floor, lean back the upper body slightly and lift your legs bent. Remove your arms forward to the floor and keep the balance.
7. The bridge (Setu Bandhasana)
Effect: Strengthens the back muscles, opens the chest and promotes blood circulation.
Implementation: Lay yourself on your back, put your feet close to the buttocks and lift the pelvis up. The arms lie next to the body or are intertwined under the back.
8. The prevention (Uttanasana)
Effect: Stretches the entire back muscles, reduces stress and has a calming effect on the nervous system.
Implementation: Stand upright, slowly bend your upper body forward and let your hands sink relaxed towards the floor. The knees can remain slightly bent.
9. The rotary seat (Ardha MatSyendrasana)
Effect: If the spine mobilizes, stimulates digestion and solves tension.
Implementation: Sit on the floor with your legs outstretched, put on one leg and put your foot outside of the other knee. Turn the upper body to the side and put a hand behind you on the floor.
10. The final voltage (Savasana)
Effect: Soothes the nervous system, reduces stress and integrates the effect of the previous yoga exercises.
Implementation: Lay yourself flat on your back, your arms relaxed next to the body, the legs spread slightly. Close your eyes and concentrate on breathing.
Conclusion
yoga Exercises are much more than just exercising. They promote body awareness, increase flexibility and bring inner peace. If you practice yoga exercises regularly, you will quickly feel the positive effects – both physically and mentally. Regardless of whether you choose a dynamic practice or gentle relaxation exercises, yoga exercises offer a variety of health advantages and are a wonderful way to bring more Mindfulness into everyday life.