Yoga exercises for beginners

Yoga exercises for beginners

Yoga means relaxation and sport, inner peace and sweaty fitness. That doesn’t match. Let yourself be taught better! Yoga exercises tighten and strengthen the body and contain meditative elements that lead to serenity and balance.

Yoga does not require a specific location or special equipment for the respective exercises. You can do all the yoga exercises at home with a simple sleeping pad and comfortable clothing.

We will show you six basic yoga positions that even beginners can do. We covered the basic yoga poses from sun salutation to cobra, warrior and dog, triangle and tree. As an extra, we reveal how each yoga exercise affects body and soul. The first yoga exercise we will introduce is called sun salutation.

sun salutation

A typical warm-up exercise in yoga is the sun salutation. The many changes in position address all areas of the body and thus prepare the muscles for the asanas (yoga exercises). That’s how it’s done:

  1. Place both hands in front of your chest and exhale.
  2. Inhale while stretching both arms upwards, bring shoulders and shoulder blades together, and tighten buttocks (see picture).
  3. Exhale, bend your upper body and touch the floor with your hands.
  4. Inhale while stretching the left leg back and planting the foot. Stretch your right leg and straighten your upper body.
  5. Hold your breath and put your second leg back so your arms are straight.
  6. Exhale, letting your forehead and chest touch the floor.
  7. Inhale while lifting your upper body.
  8. Exhale and come up with the pelvis, press the heel to the floor, and the arms are straight.
  9. Inhale, stepping your right foot forward, lifting your arms off the floor and stretching them backwards.
  10. Exhale and step forward with your left foot, straighten your legs and hands on the floor.
  11. Inhale, stretch both arms overhead.
  12. Exhale and bring both arms to your hips. Repeat the sun salutation, stretching your right leg back first. Do the exercise a total of three times to warm up the muscles.

Effect of the Yoga Exercises Sun Salutation

  • Physical: Warms up the muscles, stretches the body and prepares it for the following asanas. Stimulates the cardiovascular system.
  • Emotionally: Harmonizes and gives self-confidence.


For the triangle yoga exercise, proceed as follows:

  1. Spread your legs, turning your right foot outwards. Raise your right arm to your side at shoulder height, stretch out, palm down. Lay the back of your left hand sideways on your lower back.
  2. Exhale while leaning your upper body to the right. Place right hand next to right knee. Turn your head to the left and look up over your shoulder.
  3. Tilt your upper body to the right, and stretch your left arm straight up. Look up.
  4. Hold this pose for fifteen seconds, then repeat on the other side.

Effect of yoga exercise triangle

  • Physical: Strengthens leg, butt and back muscles.
  • Mental: Strengthens, harmonizes and grounds.


For the warrior yoga exercise, proceed as follows:

  1. Extend your arms sideways at shoulder height. Spread your legs so that your ankles are level with your wrists. Turn your left foot outward.
  2. Bend left leg. Press your right foot into the floor, keeping the outside of your foot on the floor. Keep your left knee level with your heel. Straighten your back, tense your entire body.
  3. Hold for fifteen seconds, then switch sides.

Effect of Yoga Exercise Warrior

  • Physical: Strengthens the body and strengthens stamina.
  • Mental: Develops mental strength, firmness, courage and inner heroism.


For the tree yoga exercise, proceed as follows:

  1. Stand up straight with your feet together. Breathe in and out deeply a few times.
  2. Stretch your arms out to the side. Shift your weight to your right leg, lift your left foot, and rotate your knees outward as far as possible. Place left foot on top of the inside right thigh.
  3. Raise your arms slightly bent, close your hands, and tense your stomach.
  4. Hold for fifteen seconds, then repeat the exercise with the other leg.

Effect of yoga exercise tree

  • Physical: Strengthens the sense of balance. It improves posture and strengthens the body.
  • Mental: Stabilized and harmonized. It helps to develop determination and goal orientation.


For the yoga exercise cobra, proceed as follows:

  1. Lie flat on your stomach, and stretch your legs and arms parallel to your body. The palms are face down, and the backs of the feet are on the floor. The forehead touches the yoga mat.
  2. Place your hands close to your body at the height of your navel. Bend your arms. Squeeze your leg and butt muscles and lift your upper body slightly off the floor.
  3. Push your upper body further away from the floor with your arms. The elbows remain close to the body.
  4. Tilt your head back slightly and look up.
  5. Hold for fifteen seconds, then release the position and repeat thrice.

Effect of the yoga exercise cobra

  • Physical: Strengthens and stretches your back, buttocks and arm muscles.
  • Mental: Opens and frees. Gives new self-confidence.


For the dog yoga exercise, proceed as follows:

  1. Kneel on the floor. The butt rests on the heels.
  2. Tiptoe up, knees hip-width apart.
  3. Rest your torso on your knees, stretch your arms straight out before you, and lay them on the floor. The gaze goes down to the yoga mat.
  4. Lift your buttocks and get on all fours. Keep your back straight. Spread your fingers as wide as possible.
  5. Press your hands firmly against the floor. Lift your knees, push your bottom up, and straighten your legs as much as possible. Keep your head in line with your spine.
  6. Breathe deeply and hold for fifteen seconds. Repeat the exercise three times.

Effect of yoga exercise dog

  • Physical: Supplies blood to the brain and spine. It prevents varicose veins and helps against constipation. It cleans the lungs and strengthens the sense of balance.
  • Mental: Clears the mind and promotes creativity. Strengthens self-confidence and develops courage, concentration and willpower.

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