What is Gentle Yoga? Basic Gentle yoga poses for beginners

Yoga is a sport that brings many benefits to the health and spirit of the practitioner. Gentle Yoga is one of the best yoga poses for the body. Join Tnhelearning.edu.vn to learn about this yoga movement and the basic exercises of Gentle yoga!

What is Gentle Yoga?

Gentle yoga (or yin yoga) is gentle, flexible and very easy to perform yoga movements , this is considered a form of yoga for beginners.

Gentle yoga (or yin yoga) is gentle, flexible yoga movements

The movements of this form of yoga only focus on breathing and adjusting postures , these poses gently affect the skeletal system by stretching the body and calming the mind , especially Gentle yoga does not need too much. a lot of effort or requires flexibility.

Thanks to that, Gentle yoga’s movements bring good health and spirit to practitioners, it is not only suitable for young people but also good for the elderly and pregnant women.

See more: 5 yoga exercises that are good for the lungs, effectively reduce stress

Benefits of Gentle Yoga

Each different form of yoga is beneficial to the practitioner, so does Gentle yoga, even though it only has simple poses, not too sublime or complicated like other yoga poses, but it still brings results. that everyone who practices loves and firmly pursues.

Bring a supple body, control weight

When practicing Gentle yoga, although it is very simple, it helps blood circulation, enhances the body’s metabolism , thereby converting energy smoothly and limiting the accumulation of excess fat.

Gentle yoga helps the body to be flexible and control weight

At the same time, it also helps to reduce the pressure of the body, support muscle groups to develop well and be more flexible and supple, prevent bone diseases caused by improper living posture, overcome insomnia, Stress, depression, fatigue,…

Improve breathing ability

Breathing seems to be a human instinct, but breathing properly and good for the body is not necessarily right and understanding.

When practicing Gentle yoga, you will learn how to control your inhalation and exhalation properly, combine with different postures , feel your own rhythm of life, and blend with your soul.

You will learn how to control your inhalation and exhalation properly by practicing Gentle yoga

As a result, the body is relaxed, the organs work properly, improve metabolism, eliminate toxins for youthful skin, healthy body , prevent and treat diseases such as flatulence. , indigestion, stomach pain or asthma,…

Improve resistance, immune system

It sounds unbelievable, but yoga poses are used to help the body increase resistance and immunity, fight minor illnesses such as flu, runny nose, cardiovascular diseases, high blood pressure, … even purify the soul.

Gentle yoga helps improve resistance, immune system

Therefore, yoga is considered a sport that not only exercises muscles and supple bodies but also promotes the development of the mind.

Gentle yoga practice subjects

With great and useful effects on health, Gentle yoga is studied and practiced by many people. Because this is a gentle and not too complicated form of sport, it is suitable for all audiences , especially the elderly, pregnant women and those who need to recover from an injury, who love their health. healthy and want to relieve stress,…

Gentle yoga is suitable for all subjects

At the same time, many yoga instructors agree that Gentle yoga practice is quite necessary for those who want to get started in this sport , when you master all postures, it will help you learn more skills. higher form of yoga.

Basic Gentle yoga poses for beginners

Warrior Pose II

Warrior II movement helps strengthen, support lung activities and increase flexibility, very effective treatment of sciatica .

Warrior 2 (Warrior II) is a powerful standing yoga pose

Step 1 You stand up straight, feet about 90cm apart, turn your right foot out to form a 90-degree angle, left foot 15 degrees inward, so that your right heel is in the middle of your left foot.

Step 2 Raise your arms so that they are in a straight horizontal line, parallel to your feet, palms facing down,

Step 3 Lower the right knee down, the right knee must be in line with the ankle, this time you inhale deeply, face to the right, look straight through the middle finger.

Step 4 You hold this position for 15 seconds, relax your facial muscles, breathe steadily, repeat this pose by switching legs.

Cow Pose

The cow pose helps to relax, stretch the neck, chest and increase the flexibility of the spine, support blood circulation in the body, stretch the front body and massage the organs.

The cow cat pose can bring a lot of health benefits.

Step 1 Support yourself with your hands and knees, align so that your wrists are below your shoulders and your knees are below your hips, and your spine connects to your shoulders, hips forming a straight line.

Step 2 Next, you will tiptoe, push your hips up, back as far as possible, chest open, and raise your head high toward the ceiling without moving your neck.

Step 3 Continue to hold the pose for 15 to 30 seconds, preferably in the morning, on an empty stomach.

Compass pose (upavistha konasana)

Compa pose (upavistha konasana) helps to relax the body and nerves , helps the inner and back legs become flexible, expands the hips and strengthens the muscle groups , this is also a movement that helps regulate Effective treatment of constipation .

Step 1 You sit in the normal sitting position, then lean back, lifting and opening your legs, an angle of nearly 90 degrees.

Step 2 Next, you rotate your thighs outward and press them into the floor, making sure that the knees are pointing straight up.

Step 3 You bend forward, as much as you can, and breathe evenly. Finally, adjust the leg so that it is most comfortable and hold that position for 1 minute.

Happy baby pose (ananda balasana)

The happy baby pose (ananda balasana) helps the body relax, you will feel all the sorrows of life disappear, the feeling of peace will come to ease all the pressures of life . In addition, the pose also helps to expand the thighs and groin, increasing the strength of the biceps.

Happy baby pose (ananda balasana) relaxes the body

Step 1 Lie on your back on the floor, place your knees in front of your chest at a 90-degree angle, the soles of your feet facing the ceiling, your back straight, and your buttocks touching the floor.

Step 2 Next, place your hands in front of you, wrap two fingers around your big toe, separate your knees, and pull gently toward your armpits.

Step 3 Next, relax your hips so that your knees can move closer to your chest, you can also grab the outside of your feet.

Step 4 At this point, you hold the position, relax and breathe deeply, relax your body but do not press your back too hard on the floor.

The supine position twists the spine

Lying on the back, twisting the spine is a position to help stretch the body, especially the lower back, abdomen and hips , extremely suitable for those who sit a lot, sedentary. At the same time, it also helps the body eliminate toxins, stimulates internal organs and rejuvenates your body.

Lying on your back, twisting the spine is a position to help stretch the body

Step 1 You lie down on the floor, arms shoulder width apart, palms facing down, right knee bent and raised perpendicular to the floor.

Step 2 You slowly move your knee to the right to press the floor, your arms and shoulders stay fixed, and your face is turned to the left, at this time you have to relax your whole body and breathe steadily.

Step 3 Hold the pose for 15 to 30 seconds and then change directions.

Pose with feet on the wall

The posture of resting your feet on the wall is very effective in reducing menstrual pain . At the same time, it also helps improve digestion, relieve insomnia and limit wrinkles.

The posture of resting your feet on the wall is very effective in reducing menstrual pain

Step 1 Lie on a bed, mattress, or on the floor next to a wall, with your butt as close to the wall as possible.

Step 2 Next, you put your feet on the wall, so that the body is perpendicular to the wall, feet pressed against the wall.

Step 3 You put your hands along the sides, placed on your stomach, palms facing up or down.

Supine fixed angle position

This supine fixed angle position can help the body relax, the muscle mass is soothed, reduce nervous tension and life pressure , besides it also has the effect of reducing blood pressure.

The supine fixed angle position reduces blood pressure and muscle tension

Step 1 Lie on your back on the floor, knees bent, soles of feet touching the floor.

Step 2 Next, slowly open your knees to the sides, soles of your feet touching.

Step 3 Place your arms in any position that you find most comfortable, such as horizontal to the sides, straight up high, along the sides.

Step 4 Hold the pose for 5-10 minutes, breathe evenly, body relax.

Above is the information about Gentle yoga as well as the uses of Gentle yoga for practitioners, hope through the above article you will know more useful and interesting information!

Source: Specializing in ellipsport

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