Are you looking for a technique that improves your physical, mental and emotional state so you can tackle your challenges? You're in the right place, because at Ônne we tell you the best 'tips' if you're new to this discipline and its benefits.
It's easy to get hooked on yoga, that's the first thing you should do to know if you're going to start. Don't say we didn't warn you! There are already millions of famous and anonymous 'yogis' who declare themselves “hooked” on an ancient discipline born in India more than 4,000 years ago and that has become so popular that there's a version for every need. What starts out as a sporting activity ends up becoming your lifestyle.
Where shall we start? Halfway between a sports activity and a meditation method, the practice of yoga captivates people who do it and regular practitioners confirm that it's changed their lives. The best? You're in control of how you progress through the movements. Take a deep breath and read carefully about everything yoga can do for you.
The first thing you need to know is that you can't start doing asanas without any control and without meaning; yoga has an order and not all postures are suitable for beginners. Start with a series of gentle or beginner-specific poses. With this 20-minute routine, you'll tone your muscles, stay in shape, and relax (super important right now).
1. Uttanasana or 'Ragdoll'
With your legs straight and hip-width apart, bend your entire body forward and relax your torso. Bend your knees slightly and feel the stretch in your hamstring muscles (the ones behind your thighs).
2. Downward Dog
From there, rest your hands on the floor and move into Downward Dog pose. Your body should form an inverted V. You'll tone your back muscles, stretch your legs and relax your diaphragm (relaxing yourself at the same time).
From "Downward Dog" you'll go into the "Pigeon" pose for two more minutes. Kneel down, keep one leg bent in front and stretch the other back as far as you can. Support yourself with your hands on both sides and notice how your glutes and calves work and how your back is balanced. This pose is also good for gaining flexibility.
4. Seated Head to Knee
Yes, this position is also one of the stretches that you usually do when you go to the gym or do leg exercises. You'll stretch and relax your legs and back while achieving peace of mind and calm throughout your body.
5. Easy Seated or Sukhasana
It looks as simple as sitting cross-legged, but you should keep in mind that the back should be straight, the shoulders relaxed and the palms of your hands resting on your knees facing upwards. In addition to concentration, you'll be working your pelvis, torso and back.
6. Easy Seated Twist or Parivrtta Sukhasana
In this same pose, twist your torso to one side for one minute and to the other for another minute. This variation stretches the hips, knees, and ankles and works back and torso flexibility. By twisting you'll be stimulating the abdominal organs creating a 'detox' effect.
7. Reclined Bound Angle or Supta Baddha Konasana
Lying face up on the mat, bring the soles of your feet together so they are touching and bring your heels towards your torso without lifting them from the ground. Your back should also be fully supported. You'll stretch your back and your groin, and you'll be able to relax by opening up space in your thorax.
8. Legs Up the Wall
You can do it by leaning your legs against a wall, or to exercise your legs more, do it without. Stretch your arms out to the side of your torso and hold your palms facing upwards, begin to take deep breaths and raise your legs straight up to form a 90-degree angle with your body.
9. Reclined Spinal Twist
Lying on your back on the mat, bring your right knee to your chest and hold it with your left hand. Stretch your right arm out at shoulder height and with your right hand bring your right knee to the left to stretch your glutes and lower it to the ground.
To finish, you're going to perform the easiest, most important, and most relaxing pose in yoga. Just lie down on your back. If you want, you can put pillows under your head and knees and rest your hands on your belly.
Put on your favorite Ônne look, close your eyes, take a deep breath and ommmm.