Posturas simples para empezar a hacer Yoga

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El yoga es una actividad fantástica para mejorar la postura, ejercitar los músculos y reducir el estrés a través de técnicas como la meditación. Es un tiempo de profunda conexión con su cuerpo. Si estás pensando en experimentar, hablemos de algunas posturas simples para empezar a hacer Yoga.

Si buscas una actividad física que te aporte bienestar y te ayude a relajarte, el yoga es una buena opción . Si nunca lo has probado, puedes probarlo en casa con algunas de las posturas de principiante que detallaremos en este texto.

Beneficios para la salud del yoga

Comenzando a hacer Yoga, usted puede obtener muchos beneficios para su salud. Entre ellos, podemos mencionar:

  • Mayor flexibilidad
  • Corrección de postura
  • Estimular la concentración
  • Inducción a la pérdida de peso
  • Calidad de descanso mejorada
  • Mayor paz interior y equilibrio emocional
  • Trabaja la respiración
  • Reduce el estrés
  • Mejora el bienestar y la vida sexual
  • Combatir la depresión

Además de todo esto, otra ventaja es que hay varios tipos diferentes de Yoga . Esto permite adaptar las obras a personas con diferentes capacidades físicas, más o menos desarrolladas.

Posturas simples de yoga

A continuación, detallaremos algunos ejercicios para empezar a hacer Yoga que puedes hacer en casa. Si te gusta y decides a profundizar, no dudes en tomar algunas clases y descubrir todo tu potencial.

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Postura de la palma de la mano

Párese con los pies ligeramente separados para mayor estabilidad, pero de tal manera que sus dedos casi se tocan entre sí. Mantenga la columna vertebral recta y levante los brazos por encima de la cabeza . Asegúrese de que estén apuntando hacia arriba y paralelas entre sí.

Con las palmas hacia adentro, estire el cuerpo, jale el pecho y mire hacia adelante. Respira cinco veces y luego entrelaza los dedos y gira las palmas hacia el techo.

Respire profundamente y, mientras mantiene la estabilidad, gire hacia el lado derecho . Sentirá que el lado izquierdo se estira. Luego haga lo mismo en el otro lado . Una vez hecho esto, regrese al centro y reanude la posición inicial.

Postura de perro mirando hacia abajo

Esta es una de las posiciones básicas para aquellos que acaban de empezar en Yoga . Para hacer esto, comience a pararse e incline su cuerpo hacia adelante hasta que apoye sus manos y pies en el suelo . Mantenga siempre la abertura en el ancho de los hombros en todas las extremidades.

La idea es que el punto de descanso de la palma de la mano debe estar lo más cerca posible de los pies . Recuerde que siempre debe mantener las caderas hacia atrás y permanecer en esta postura durante varias respiraciones profundas.

Si desea aumentar la dificultad, intente estirar un pie hacia atrás. Por lo tanto, sus brazos, tronco y esta pierna deben estar alineados.

Postura de mariposa

Esa es otra de las posturas más fáciles para empezar a hacer yoga. Comience a sentarse con la espalda recta y las piernas estiradas. Sepárelos un poco y doble las rodillas para acercar los pies a la pelvis. Reúne las plantas de los pies.

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Luego tire del pecho y tome los pies con las manos. Manteniendo firme, mueva las piernas como si fueran las alas de una mariposa durante 20 segundos . Respire profundamente y, cada vez que exhale, inclínese hacia adelante desde la cintura, pero sin doblar la espalda. Una vez que haya hecho el ejercicio, manténgase en la posición inicial durante 30 segundos y respire profundamente.

Postura de gato y vaca

Coloque las manos y las rodillas en el suelo . Luego levante la espalda, hundiendo y encogiendo el abdomen hacia adentro . Mientras hace esto, baje la cabeza. Esta es la postura del gato.

La etiqueta de la vaca consiste en hacer lo contrario . En la posición inicial, levante la pelvis y la cabeza. El pecho y el coxis, por otro lado, son empujados hacia abajo, pero siempre manteniendo la espalda recta.

Postura de la tabla

Por lo general, se hace antes o después de que el cachorro mire hacia abajo. Consiste en estar de pie sobre el estómago, sólo con las manos y los dedos de los pies como soporte de peso . Las piernas, la espalda y el cuello deben dibujar una línea recta.

Quédate así durante diez o quince segundos. La clave es empujar nuestros músculos centrales, para que la cadera no se levante ni se caiga.

Si es demasiado difícil, una variación es apoyar las rodillas en el suelo también.

Evita errores comunes cuando empiezas a hacer Yoga

Por último, antes de empezar a practicar Yoga – tanto en casa como en clases particulares – se recomienda que tengas en cuenta algunos consejos útiles.

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La primera es para encontrar un espacio y un grupo de personas con las que se sienta cómodo . Esto es algo fundamental para participar plenamente en las técnicas de respiración y meditación. Tan importante como que no se puede comparar con otros . Cada uno tiene su propio ritmo y no es una competición.

Siempre debes calentar antes de empezar. Los ejercicios de activación ayudarán a prevenir lesiones. Además, no se desespere de las posturas difíciles con demasiada prisa ni se exponga al dolor por intentarlo con demasiada fuerza. Todo tiene su tiempo.

El yoga es una excelente actividad física para nuestro bienestar integral por varias razones. Experimentarás nuevas sensaciones y te sorprenderá lo que tu cuerpo puede lograr . No dude en probarlo!

Los beneficios de practicar Yoga para tus huesos Los beneficios de practicar Yoga van desde lo físico hasta lo emocional, sin descuidar lo espiritual. Le recomendamos que aproveche esta técnica y sus ventajas. Leer más «

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