Tips for doing yoga at home


Yoga is an ancient discipline that connects body, breath and mind through different exercises.

With this, it seeks to increase relaxation, strength and flexibility, while reducing the impact of stress, controlling anxiety, improving physical condition, increasing energy levels and achieving greater introspection. Learn here what you should keep in mind to do yoga at home.

How do yoga at home

The first thing you should decide when doing yoga at home is the place where you are going to do this activity. Just make sure it is a quiet, spacious and orderly environment, free of objects that can interfere with your movements.

The next thing is to get a yoga mat, mattress or mat, that is, a mattress (thin or thick) on which yoga exercises are performed.

This provides greater cushioning and prevents involuntary slipping, allowing activities to be carried out comfortably and without risk.

Heating

Another aspect to keep in mind is to do warm-up or stretching exercises before and after doing yoga. These will not only help you wake up and prepare your body for more complex poses, but also help prevent injury.

You can consult a professional to learn how to stretch each part of the body, but the main techniques are:

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for the biceps

It can be done standing or sitting.

  • Extend your right arm in front of your body with your palm facing up.
  • Take the fingers of the right hand with the left hand and gently stretch the fingers of the right hand towards the body.
  • A slight tension should be felt in the front of the arm.
  • Hold the position for 15 seconds and repeat with your left arm.

For hips, shoulders and back

Start standing up.

  • Stand a few inches from the wall, and put your hands on the wall with your arms straight, for support.
  • Rock your feet together on the back of your heels, hands on the wall, and arms straight to make a knife-edge with your body.

for quadriceps

Start standing up.

  • Hold on to the wall or a chair for balance.
  • Bend your right knee back as you grab your right ankle with your right hand.
  • Make sure to keep your knee close to your body as you bring your heel toward your buttocks.
  • A slight tension should be felt in the front of the thigh.
  • Hold this position for about 15 seconds and repeat it with your left leg. Remember not to overextend your knee.

for calves

Start standing up.

  • Stand a few inches from the wall, feet shoulder-width apart.
  • Put your hands on the wall, with your arms straight for support.
  • Bend your hips forward and bend your knees slightly to stretch your calves.
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for hamstring

Start standing up.

  • Keep your feet shoulder-width apart, knees slightly bent, and toes pointed straight ahead.
  • Bend forward and hold your ankles with your hands.
  • You should feel a slight tension in the back of your thighs.
  • Hold this position for about 15 seconds.

for triceps

It can be done standing or sitting.

  • Lower your chin to your chest and reach your right arm over your head with your palm facing forward.
  • Bend your elbow and bring your right hand to the back of your neck.
  • Now the palm of the hand faces inwards.
  • Bring your left arm over your head and with your left hand grab your right arm just below the elbow.
  • Gently pull your right arm to the left.
  • A slight tension should be felt in the back of the right arm.
  • Hold the position for 15 seconds and repeat with your left arm.

yoga exercises

Perhaps the most difficult thing about doing yoga at home is carrying out a series of exercises, even more so if you don’t know how to do each one of them.

New technologies are a solution to this problem, since you can access exercises, classes and all kinds of ideas to carry out a routine.

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However, here are some simple exercises to introduce you to the world of yoga at home:

Mountain

  • You should place your feet together and press down through your toes as you spread them apart.
  • Engage your quads to lift your kneecaps and inner thighs.
  • Pull your abs in and up as you lift your chest and press the tops of your shoulders down.
Tips for doing yoga at home

Tree

It’s a great way to gain focus and clarity, and learn to breathe while your body is balanced on one foot.

  • Place your right foot on the upper inner part of your left thigh.
  • Press your hands together in prayer and find a place where you can hold your gaze.
  • Hold the position for 10 breaths, then switch feet.
Tips for doing yoga at home

Triangle

  • Keep your feet one leg apart, open your arms and stretch them out to the sides, at shoulder height.
  • Turn your right foot 90 degrees and your left foot 45 degrees.
  • Turn to the side on your right leg and place your right hand on your ankle or knee, while raising your left hand and looking up at it.
  • Hold the position and then repeat on the other side.
  • Tips for doing yoga at home

    Warrior I

    It is one of the best known yoga postures, ideal for stretching and strengthening the thighs and hips.

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