What yoga poses can sustain our youth

20 yoga exercises for beginners and experienced

1 / 20

Lotus position - Padmasana

In yoga there is a lot of sitting - to pause, to do breathing exercises and to meditate. The lotus position - here in the simpler version - is a form of sitting. Advanced practitioners spread their legs further so that the soles of the feet are on the inside of the thighs. Those who have practiced for a long time can, like the Indian yoga masters, place their feet on their thighs.

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2 / 20

Triangle - Trikonasana

Different variations of triangular exercises can be learned quickly, even for beginners. The rib cage and the flanks of the body are opened, hips and legs are stretched. These poses are good for sciatica and back pain.

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3 / 20

Rotated Lateral Angle - Parivrtta Parsvakonasana

Parsvakonasana exercises go a little further than the triangle. As in the photo, they can be exercised with the upper body rotated (and different arm positions), then the spine in particular is mobilized. Without turning the body, the body flanks in particular are opened and stretched.

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4 / 20

Brett - Chaturanga

Those who hold the board for a few breaths primarily train the deep muscles that are responsible for the stability of the spine. Glutes, arms and shoulders are strengthened. The exercise is also said to stimulate the endocrine system and help against fatigue.

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5 / 20

Downward facing dog - Adho Mukha Svanasana

From the board it could then go straight into the downward-facing dog - an asana that yoga beginners already get to know. The exercise stretches the back of the thighs, stretches the back over the entire length. The position is particularly suitable for back pain such as sciatica problems, but also sleep disorders, depression and for more self-confidence. At first, the exercise may not be so elegant to look at because the knees cannot yet be pushed through. Over time, you will find the yoga position relaxing and you will be able to take more than a few breaths in it.

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6 / 20

Warrior or Hero Position - Virabhadrasana

The warrior or hero is a yoga position that gives new energy and makes you very self-confident. The pelvis and chest are opened, shoulders and legs are strengthened. Particularly recommended for back problems, as an exercise in the morning and when there is a lack of self-confidence and determination. You can vary with different arm positions (above the head, to the side, the hands in prayer position in front of the chest).

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7 / 20

Dancers - Natarajasana

The dancer's pose combines grace, elegance and lightness. During the exercise, the yogi trains balance and a stable stance. The groin, stomach and chest are opened, the hips are stretched and the ankles are strengthened. On a mental level, the dancer brings harmony, stability and self-confidence. Beginners find it easier if they hold onto a wall or door frame with their free hand. With a little practice you will soon no longer need this help.

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8 / 20

Tree - Vrksasana

The tree is a yoga exercise that may not look quite as graceful at first. The one-legged stance trains balance and concentration, "grounds" and ensures balance. The pose trains the foot muscles, legs, buttocks and core muscles at the same time. If the tree is wobbly at the beginning, you can stand against a wall or support your second leg not quite as high on the thigh, but further down on the calf. It is also helpful to fix your gaze on a point straight ahead.

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9 / 20

Forward seat - Paschimottanasana

This forward position is also known as the "head-to-knee position". The back of the legs and lower back are stretched in this asana. As a beginner in yoga, you shouldn't make the mistake of trying to bring your head to your knees with all your might. It is better to make your back as long as possible, stay halfway and breathe into the gentle stretch. This relieves the lower back.

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10 / 20

Cat - Goasana

The cat is a yoga exercise that can be performed between asanas. It makes the back flexible and also helps with back tension in between. It is best to stretch your back several times in a slow breathing rhythm (make your hump = breathe out) and stretch it again (= breathe in). A variation of the cat strengthens the oblique back muscles in particular: To do this, lift the leg and arm diagonally to the horizontal and hold for a few breaths.

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11 / 20

Cobra - Bhujangasana

The cobra stretches the back, stretches the front of the body and strengthens the muscles in the buttocks and lumbar vertebrae. The exercise has a positive effect on the respiratory system and the abdomen and calms you down when you are stressed. Important when performing: Do not pull your shoulders towards your ears, your arms only support the posture. You shouldn't straighten yourself up as far as possible with all your might. Beginners first practice the "Sphinx", in which the arms stay on the ground up to the elbows.

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12 / 20

Child posture - Garbhasana

The child's pose is an inverted pose that can be performed, for example, according to the cobra. The pose is for relaxation. The entire spine is gently stretched and the abdomen is massaged through breathing. If your head cannot reach the floor at first, you can put a pillow, a rolled up blanket or your hands under your forehead.

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13 / 20

Shoulder Bridge - Setu Bandha Sarvangasana

The bridge strengthens abdominal and gluteal muscles as well as the thighs. The front of the body is stretched and widened. This is good for your digestion and breathing. Experienced people manage to grip the ankles with their hands.

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14 / 20

Shoulder Stand - Sarvangasana

The shoulder stand is one of the inverse postures in yoga. In positions where the head is the lowest point, the circulation is stimulated, the heart and head are better supplied with blood and the veins are relieved. At the same time, the shoulder stand strengthens the back, abdominal and gluteal muscles. The shoulder stand should not be practiced if you have problems with the cervical spine, if you have increased intraocular pressure and during menstruation. The half shoulder stand (back only 45 degrees to the floor, legs bent) is a variation for complaints in the lower back and during pregnancy.

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15 / 20

Plow - Halasana

The "plow" goes a little further than the shoulder stand. It only works after a long period of practice. The entire back of the body is stretched and stretched, and inner contemplation is encouraged. It can have a positive effect on thyroid function. However, in the case of severe thyroid and neck problems, the exercise should only be tried after consulting a yoga teacher or doctor.

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16 / 20

Swivel seat - Ardha Matsyendrasana

The different versions of the swivel seat have one thing in common: The rotated position mobilizes the entire spine, but especially the lower back. Especially good for problems with the hip, sciatica and shoulder. As with all yoga exercises, you should only stretch as far as is comfortable. The effect of the exercise comes more from holding the position for longer and breathing deeply and consciously into the stretch.

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17 / 20

Headstand - Shirshasana

The headstand symbolizes yoga in perfection. If done correctly, the weight of the taut body does not rest on the head, but is absorbed by the forearms positioned in a triangle, the head rests in the folded palms of the hands. Beginners are best to practice under guidance first. The headstand promotes courage, coordination and balance; physically it has positive effects on the heart and brain, blood circulation, vein problems and constipation. However, this asana is not recommended for people with high blood pressure, eye problems, pregnancy, heart disease and damaged cervical spine.

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18 / 20

Crow - Kakasana

The "crow" looks more complicated than it is. You don't need a lot of strength to hold your body either. The secret lies in finding balance. The exercise becomes easier when the back and upper arms are parallel to the floor and the knees / lower legs are almost on the upper arms. Inexperienced users can initially keep their toes on the ground in this position, while advanced users can stretch their legs forward.

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19 / 20

Mortuary position - Shavasana

At the end of a yoga class there is deep relaxation. The art of the dead pose is to really relax the whole body, all limbs and muscles, while keeping the mind awake and just letting the breath flow without falling asleep. Depending on the symptoms or constitution, a soft blanket for the head or a roll for the legs can make lying down more comfortable. If you freeze quickly, it is best to put a blanket over yourself. If you like, you can play quiet relaxation music.

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20 / 20

Sun salutation

The sun salutation is probably the best-known series of exercises from yoga. The various positions (including bending over, cobra, dog) are fluidly connected to one another in the rhythm of the breath. The five to ten repetitions are refreshing to wake up in the morning or warm up all muscle groups at the beginning of a yoga class.

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