Do you want to try yoga? 27 poses for beginners

Yoga is based on three pillars: meditation, breathing, and asanas (postures). It is an activity aimed at harmonizing the body and mind. The practice of yoga has multiple physical and emotional benefits, including losing weight, maintaining energy, relieving tension and contractures, and improving flexibility and posture.

Tree (Vriksasana)

This pose is simple and super beneficial, what more could you ask for? Do like Verónica Blume, stand up, raise one foot (put the sole of the foot on the thigh or calf) and bring your hands to your chest, ready! The key to balance is to fix your gaze on a static point. But shhh it 's a yogi secret. Benefits: Improves the ability to concentrate and increases energy.

The Child (Balasana)

Elsa Pataky is not only a purebred yogi, she also has a luxurious #partnerincrime, her daughter! Do like her and sit on your heels, spread your knees and relax. You will notice it in the muscles of the legs and back. You will also oxygenate the brain.

Warrior I (Virabhadrasana I)

The Sister Artiles sculpts their bodies with yoga … and the results are obvious! Here they are in one of the Warrior postures that, in addition to toning legs and glutes, increase resistance and work the core.

Downward Facing Dog (Adho Mukha Svanasana)

Gisele Bündchen and her inseparable mini Giselle know the benefits of this asana that is essential in the routine of every yogi, since it tones all the back muscles of the legs and stretches the arms and spine. If at first you can't get your heels to touch the ground, don't force yourself, little by little!

Extended Lateral Angle (Utthita Parsvakonasana)

This posture shared by the yogi and yoga teacher of the Operation Triumph Academy, Xuan-Lan, will help you stretch the body laterally and deeply tone the core. Do it by stretching one side and then the other.

Warrior III (Virabhadrasana III)

Lady Gaga is also one of those who unrolls the mat, but the singer is doing well! And it is not that she practices yoga in a bikini because she has given a fit, it is that she is doing Bikram Yoga, which is done in a room that is at a temperature of around 42 degrees.

Inclined Lateral Plane (Vasisthasana)

Karlie is a lot of Karlie and her abs aren't there by magic, she works for it! And for example, this side plank that works the core while developing the ability to concentrate and control balance.

Half Pigeon (Eka Pada Rajakapotasana)

What about Gisele and her little one is pure love. It is to see them and we have a crazy desire to put on our tights. This pose works the opening of the hips and stretches the muscles of the thighs and the back. You can also use it as a stretch after a running race.

Dancer (Natarajasana)

Okay, maybe this position is not 'simple', but it is that you do not have to place your foot behind your head like Miranda Kerr to stretch shoulders, chest, tone legs and improve balance. Do it, practice and improve at your own pace!

Reclining Goddess (Supta Baddha Konasana)

The influencer Paula Butragueño, better known as Pau Inspira Fit, is pure and hard motivation. Here she shares a position that is the hand of a saint for menstruation pains.

Pine (Adho Mukha Vrksasana)

Britney seems to have taken control of her life again and, as she has assured more than once, yoga has had a lot to do with this change. Good, Brit! And congratulations on that Pino, soon we will see you doing it without a wall! Benefits: Oxygenates the brain and decongests the spine.

Camel (Ustrasana)

If there is a Spanish woman who has become hooked on yoga, that is Cristina Pedroche. This posture is ideal for those who want to improve their posture, as it works to open the chest. If you are one of those who spend the day sitting in front of the computer, do it!

Runner (Aschwa Sanchalanasana)

The Hailey Baldwin top has enviable flexibility. Your secret? Guess what, it starts with 'I' and ends with 'ga'. This pose is perfect for improving the opening of the hips and toning the legs.

Flying fish (Uttana Padasana)

Postures like this one, which strengthen the lower back, are a must have for every mother who, like Sara Carbonero, must have a back that is proof of long sleepless nights with young children.

THE LORD OF THE FISHES (ARDHA MATSYENDRASANA)

The twists make the back more flexible, this is a classic that also stimulates the digestive system. Follow in Gisele's footsteps and shield your back from possible pain.

Lotus (Padmasana)

It is the mother of meditation postures. If you cannot cross your legs, do like Kate Hudson, place them in half Lotus (with one legs on top of the other without actually crossing).

Acroyoga

Sports as a couple is one of the best therapies, according to a study by the University of Oxford (UK). Carles Puyol and Vanesa Lorenzo know it and for that very reason they do not stop surprising us with acroyoga positions like this in their networks. Raise your hand if you are not willing to try it with your partner!

PLOW (HALASANA)

It seems complicated, but you just have to look at how Úrsula Corberó poses as if nothing happened. Not only will you get a photo as original as this one, you will also stimulate digestion (constipated, this is your position). It also relieves headaches.

upward facing dog (URDHVA MUKHA SVANASANA)

In the Sun Salutation sequence, you can incorporate the Sphinx pose (Ardha Bhujangasana), the Cobra (Bhujangasana) or this one depending on how flexible your back is and how strong your arms are. As recommended by Xuan-Lan, author of My Yoga Diary , choose the one that best suits your level.

Shoulder pressure (Bhujapidasana)

Do not look at us like that, yes, you are right, this position is of a certain level, in fact, it is typical of the most acrobatic style, Ashtanga Yoga, but we have not been able to resist including Miley and her super posture in this list. the one that makes it very clear that you can be accused of many things, but of little strength in the arms NO!

Table (Ardha Purvottanasana)

As Pedroche has exclaimed on more than one occasion, yoga also has the wonderful power to make our own love grow and grow (to infinity and beyond). This posture, in addition to strengthening the abdomen, will also increase your self-esteem. Love yourself

Royal pigeon (Eka pada rajakapotasana)

Stretches the groin and psoas deeply and relieves sciatic pain. Irina Shayk is an unconditional fan of these poses that soothe back pain. Do it after a long day wearing heels.

Wheel (Urdhva Dhanurasana)

Ojipláticas we were left to see Beyoncé like this. The Wheel is super complete (legs, glutes, arms, core … everything is toned!). Of course, if no matter how hard you try, like us, you can't hold on, start by resting your shoulders on the ground (Bridge pose or Setu Bandha Sarvangasana).

Lotus variation

Beyoncé, we want to go to your next pajama party! Dude, take a screenshot and the next time someone tells you yoga is boring, take out the heavy artillery (read show them this piece of photo).

Tied Angle (Baddha Konasana)

Sign up for what Jennifer Aniston has dubbed "yogalosophy". This pose stimulates the abdominal organs and stretches the inner thighs.

Salamba Sirsasana I (On the head)

Who thinks yoga has stature, take a walk on Jessamyn Stanley's Instagram. This yogi has become a benchmark in favor of #bodypositive, the movement that defends the beauty of the female body regardless of its size.

Scale (Tolasana)

Yoga does not understand sexes either! Ricky Martin, Jon Bon Jovi, Matthew McConaughey, and Adam Levine are just a few of the men who also exercise mind and body with yoga. In the image, Robert Downey Jr. tones his core with this advanced pose.

The alarm clock rings and before you get to open both eyes and get rid of the cries, you have already answered two emails through your mobile phone and canceled a meeting with a client, you have tried to make Laurita a bow and you have dressed (And you've been able to put on the socks of the same pair, yuhu!). You crawl over to the coffeepot, and by the time you want to realize it, you're already planted in the office chair. Stop! Remember for a moment when was the last time you dedicated more than half an hour to yourself… Already? Phew! Don't you even remember it? Well, take the agenda and, no matter how much smoke it takes, set aside 30 minutes this afternoon to do yoga and exercise body and mind.

What is yoga?

If, when you think of yoga, the image of an acrobatic posture in which the yogi's back twists as if it were made of rubber automatically comes to mind, change the chip! Yes, it is true, that is what you can do after a lot of practice, but yoga is part of connecting body and mind and something as simple as sitting comfortably on the floor and bringing your attention to your breath, it is yoga! So put your fear and prejudice aside and unroll the mat.

Yoga poses for beginners

Tree (Vriksasana)
The Child (Balasana)
Warrior I (Virabhadrasana I)
Downward Facing Dog (Adho Mukha Svanasana)
Extended Lateral Angle (Utthita Parsvakonasana)
Warrior III (Virabhadrasana Iii)
Inclined Lateral Plane (Vasisthasana)
Half Pigeon (Eka Pada Rajakapotasana)
Dancer (Natarajasana)
Reclining Goddess (Supta Baddha Konasana)
Pine (Adho Mukha Vrksasana)
Camel (Ustrasana)
Runner (Aschwa Sanchalanasana)
Flying Fish (Uttana Padasana)
Lord of the Fishes (Ardha Matsyendrasana)
Lotus (Padmasana)
Plow (Halasana)
Upward Facing Dog (Urdhva Mukha Svanasana)
Pressure on the shoulders (Bhujapidasana)
Table (Ardha Purvottanasana)
Royal Pigeon (Eka Pada Rajakapotasana)
Wheel (Urdhva Dhanurasana)
Tied Angle (Baddha Konasana)
Salamba Sirsasana I (On Head)
Scale (Tolasana)

What are the different types of yoga?

Yoga is usually identified with postures (or asanas in Sanskrit), which is the most colorful (and sensitive of 'likear'), but this ancient discipline goes much further and includes aspects such as breathing or pranayama, meditation, nutrition and even hygiene. In addition, there are different styles of yoga, here we make a summary gentleman so that you know which one suits you:

Hatha Yoga. It is the most recommended to start with, as it delves into the most basic postures and relaxation techniques.
Ashtanga Yoga. It involves intense practice, ideal for those who want to end with shoelaces.
Kundalini Yoga. It is very spiritual and, in addition to postures and breaths, it includes mantras and chants.
Iyengar Yoga. Perfect for working on body posture. Do you suffer from back pain? Swap out the thermal blanket and ointment for this type of yoga.

If none of these styles convince you, don't throw in the towel, try other versions such as AcroYoga (usually practiced as a couple), AeroYoga (performed with fabrics), Prenatal Yoga (for pregnant women), TRX Yoga (yes, it is performed in suspension with the TRXs), Bikram Yoga (practiced in a room that usually has a temperature of around 42 degrees), etc.

Basic yoga poses

This is like the ABC of postures. Practice them at any time, you will feel like new! Psst , psst , in yoga, unless otherwise specified, you always breathe in and out through your nose … shut your mouth!

Mountain ( Tadasana in Sanskrit). Standing with your big toes touching and the soles of your feet flat on the ground, stand tall with your arms at either side and your gaze straight ahead. Hold three breaths and, when you master the pose, close your eyes and take another three full breaths. This asana improves body posture, strengthens the thighs, knees, abdomen and buttocks. It also improves the ability to concentrate.
Salute to the Sun. This is a sequence that includes postures such as Mountain ( Tadasana ), Clamp ( Uttanasana ) or Downward Facing Dog ( Adho Mukha Svanasana ). As soon as you master these positions, there will no longer be a class that resists you. List? Ooom . Its benefits are innumerable, in fact, it strengthens and oxygenates all the muscles, since TO-DO the body should be involved in its proper performance. Yes, it is a position that will suit even your last lash on your right eye.
Corpse ( Savasana ). This is the ultimate relaxation pose, it calms the mind and body. Do it: Lie on your back with your arms and legs slightly apart. The palms of the hands should face the sky and the tips of the feet should fall to the sides.

Learn to master them with our expert, Eri Sakamoto and her blog El gym en tu casa .

What does it take to practice yoga?

Nothing. You only need your body and your mind. Okay, this is what your teacher would tell you. But we are Clara and we know that when you sweat, it is best done with those leggings that are love at first sight!

Mat or mat. Yoga mats are not the same as fitness mats. They measure about 60x 170 cm and are about 3-4 cm thick (they are thinner). In addition, they are usually non-slip.
Tights. Be careful with using the running or fitness ones to do yoga, make sure they do not have zippers (or unless you want to nail them in the back) and, above all, that they do not show through … or you will catch all eyes, and not precisely because of your flexibility.
Top. Look for a low compression top with a crossed back (that way the straps won't be nagging you between Greeting and Greeting the Sun). The shirt, make it comfortable.
Accessories. When starting out, items like a yoga brick or a strap can help you do some poses.

If in addition to relaxing your body you also want to relax your mind, these ready-to-print mandalas to color will come in handy.