At a time of increasingly complicated epidemics, staying at home is helping everyone, especially helping yourself as well as helping medical staff like today, choosing simple and easy home exercises to do.
Not only helps you have a balanced body but also improves breathing, strengthens resistance against diseases.
Join Bellyfatzone to learn about 10 very basic home yoga exercises for you to do.
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Why choose Yoga to exercise at home? How does yoga affect the immune system, respiratory system, and viruses?
The reason why you should practice Yoga is that it is a gentle but very effective exercise, which can mention 3 outstanding advantages as follows:
- Improve immunity: Yoga helps strengthen the immune system, in addition, it also helps to restore function for vulnerable groups (children, the elderly, and people with comorbidities such as diabetes and hypertension) pressure).
- Improve psychology: Yoga will partly help you connect with your inner self as well as with the surrounding nature and help you feel relaxed.
- Disease management: lots of good exercise for non-communicable diseases such as hypertension, chronic obstructive pulmonary disease (COPD), bronchial asthma, diabetes, sleep disorders, depression, obesity.
Understanding the great effects of such Yoga, Bellyfatzone introduces you to the following 10 simple yoga poses at home:
1. Practice breathing by Pranayama technique
- Difficulty: Basic.
- Benefits: Increase oxygen to the body, help the body regulate, and promote better metabolism. Decreased appetite due to increased levels of the hormone leptin causes the brain to signal to stop supplying fat stores, regulating heart rate and blood pressure.
- What to do: Breathing should be slow, steady and controlled, and should not be forced or restrained.
- Contraindications: In case of cardiovascular problems, you should practice again and again, at the beginning stage should not hold your breath in the abdomen.
“Do you have to practice even breathing?” This must be the question on the minds of many people when they first start learning yoga.
But coming to yoga, breathing is a regular exercise and throughout the learning process to complement other movements and has a lot of benefits if you know how to breathe properly.
In yoga, Pranayama is understood as a breathing control technique, including many different breathing methods, of which Dirga Pranayama is probably the most popular breathing exercise with the following way:
- Inhale the air through the nose, filling the abdomen first. Then continue to inhale to expand the ribcage and finally feel the air fill in the lower part of the neck.
- Then you exhale in reverse order, starting to push the air from the lower part of the neck, then to the ribcage, and finally to the abdomen. This breathing pattern will help you feel comfortable and relaxed.
- During this exercise, you can feel it better by placing one hand on your stomach and the other on your chest. As air is inhaled or exhaled from the chest and abdomen, the hands will rise or fall accordingly, giving you a sense of whether you are doing the exercise correctly.
2. Siddhasana pose
- Difficulty: Basic.
- Benefits: Relieves stress and fatigue. This is a pose that focuses on the hip and leg muscles. In addition, sitting upright also helps you to improve your sitting posture, the back – the spine is straighter and more flexible.
- What to do: For starters, you can play soothing music while exercising or monitor your breathing.
- Contraindications: Do not think endlessly during the practice, but let your mind be at ease, do not shake your body but keep your posture, keep your back straight during the practice. Although this is a very simple move for everyone, people with knee, hip, and sciatica problems are advised to limit this movement.
Meditation is considered a simple and easy pose for beginners. The steps to perform this pose are as follows:
Step 1: Sit on the floor with your legs straight and your hands at your hips.
Step 2: Bend the left knee and gradually bring the left heel close to the groin area. Bend the other right knee so that the right heel is next to the left ankle.
Step 3: Stabilize your posture, move your hands from your hips to your knees, sit with your back straight and look forward. Breathe slowly and relax.
3. Face-up dog pose
- Difficulty: Basic.
- Benefits: Helps expand the lungs, shoulders, and tone the glutes. Thereby improving respiratory diseases such as asthma, helping to correct body posture, making hands and arms more powerful because this posture puts force on the arms.
- What to do: Keep your wrists straight, and your weight on your hands and feet.
- Contraindications: This pose is not for pregnant women, back pain, headache.
Proceed as follows:
Step 1: Lie face down on the floor. The instep of the foot is on the floor, the hands are placed at the side of the body.
Step 2: Gently inhale deeply, press your hands to the floor to get the force to lift your body off the mat, face forward, at this time gravity will be evenly distributed in the hands and feet. During the performance of the pose, the wrists should be in line with the shoulders, the neck should not be stretched too long.
Step 3: Inhale and exhale, hold the position for about 30 seconds, then slowly exhale and return to the resting position.
4. Cobra Pose (Bhujangasana)
- Difficulty: Basic.
- Benefits: Helps increase blood circulation – improves oxygen, stimulates airflow to the lungs, thereby improving breathing. In addition, it also helps to stretch the entire upper back spine and improve the flexibility of the spinal nerves.
- What to do: It is recommended to practice Bhujangasana 4-5 hours before or after the main meal to avoid discomfort when lying on your stomach. The best time to do this exercise is in the morning, but if that’s not possible, it’s also good to spend time in the evening.
- Contraindications: Do not perform this pose during pregnancy or abdominal surgery within 6 months.
Step 1: Start doing this pose by lying down on the floor close to the ground. Keep your legs straight, feet and heels lightly touching each other.
Step 2: Slowly lift your upper body off the floor with your hands. Continue to breathe evenly and flex your spine little by little. If possible, arch your back so that your arms are fully extended, tilt your head back, and look up at the sky.
Step 3: Hold the position for a few seconds and then gently bring your abdomen, chest and head back to the floor, relaxing. Repeat 4-5 times.
5. Bridge Pose
- Difficulty: Basic.
- Benefits: Doing this pose helps you stretch the chest and shoulders, expands the lungs, so it is good for people with asthma, reduces breathing problems, promotes blood circulation to the lungs and respiratory tract. In addition, this pose also works to reduce back pain, neck pain and is recommended for people with osteoporosis.
- What to do: Keep your head straight throughout the exercise, keep your feet and knees parallel, and use your inner thighs instead of your glutes.
- Contraindications: Those who are having neck problems, back injuries, shoulder or knee pain are advised not to practice this pose.
Step 1: Lie on your back, feet shoulder-width apart, hands resting on hips and thighs.
Step 2: Slowly inhale, at the same time raise your hips and back and intertwine your hands (or grab your ankles with your hands if possible to increase the difficulty).
Step 3: Hold the pose for about 30 seconds or so, inhale and exhale and slowly lower. This movement can be repeated 3 to 5 times.
6. Downward-Facing Dog Pose (Adho Mukha Svanasana)
- Difficulty: Basic
- Benefits: This pose tones the shoulders and arms, and stretches the spine and lower body muscles such as the lower back, thighs, and calves. In addition, it also helps to improve circulation, bring blood to circulate throughout the body and reduce stress.
- What to do: Always keep both feet and heels flat on the floor, knees not bent, and back straight with arms forming an inverted V. However, if you are new to exercise and your body is not too flexible, do not try to force your heels to the floor right away, but practice slowly.
- Contraindications: People with high blood pressure or problems related to the shoulders – back – knees are recommended to be careful in the process of performing this movement, it is best to have guidance from experienced people such as yoga instructors. In addition, the requirement of this movement is that the whole foot touches the floor, if you have a habit of sitting for a long time or your body is not too flexible, trying to squeeze your heels down will not be good for your lower back and hamstrings. Listen to your body!
Step 1: Kneel in a position with 2 hands and 2 knees touching the floor (like crawling). Fingers spread, feet hip-width apart, toes touching the floor.
Step 2: Slowly raise your knees high, then gently squeeze your shoulders, push your hips up so that the top of your buttocks is facing the ceiling, adjust so that your hands and back form a plane, the whole body is like inverted V shape. Turn your heels outward and gently press your heels to the floor.
Step 3: Exhale and bend your knees to release, finally returning to the original hand and knee position.
7. Tadasana Pose
- Difficulty: Basic.
- Benefits: The digestive system, nervous system and respiratory system are strongly stimulated, in addition, it also helps the spine to be stretched and more flexible, helping to correct standing posture.
- What to do: If you are not used to this pose, you can stand with your feet close together to make balance easier.
- Contraindications: Those with low blood pressure, headaches, insomnia are advised not to practice this pose.
You can do this pose as follows:
Step 1: Stand up straight, feet shoulder-width apart, arms hanging down the body.
Step 2: Inhale and stretch your shoulders, reaching your arms above your head. Lift your heels and focus your weight on your toes, feeling the energy pass through your body from your ankles to your thighs, spine and head.
Step 3: Hold the pose for a few seconds, then gently exhale and return to the standing position.
8. Warrior I Pose (Virabhadrasana I)
- Difficulty: Basic.
- Benefits: Increases breathing capacity due to thoracic and lung enlargement. In addition, the warrior pose has an effective stress reduction effect, toning the muscles in the legs, arms, abdomen and lower thighs, stimulating blood circulation throughout the body.
- What to do: When performing the knee flexion, stretch the hips and extend the spine as much as possible. Also, notice that the front knee is bent at a right angle.
- Contraindications: Similar to the downward-facing dog pose, if you have high blood pressure or problems related to your shoulders – back – knees, you need to practice under the guidance of experienced people such as yoga instructors.
Step 1: Stand loosely on the mat, feet shoulder-width apart, hands hanging down at hips.
Step 2: Slowly inhale, bring your right foot forward and bend your right knee into a 90-degree angle and pull your left leg back, this time you need to gently let your left heel touch the floor, keeping your right foot as a pillar.
Step 3: Straighten your arms up and lift your body up, tilting your head up to look at your hands. Slowly stretch your torso back arching your back. Hold the pose for about 30 to 60 seconds.
Step 4: Exhale, bring the limbs back as in step 1 and repeat with the other leg.
9. Fish Pose (Matsyasana)
- Difficulty: The pose requires high technique.
- Benefits: Similar to other poses, the fish pose helps you open up your chest, increases lung capacity through deep and even breathing, reduces tracheal spasms and other breathing problems. . In addition, this pose also helps relieve tension in the neck, chest, and lower back, helping these areas to have better blood circulation.
- What to do: It should be combined with proper breathing to achieve the best effect.
- Contraindications: Avoid doing this movement if you are experiencing neck problems or headaches. People with abnormal blood pressure (high or low) are also not recommended.
Step 1: Lie on your back on the mat, 2 legs relaxed next to each other, 2 hands down the body and face down on the floor.
Step 2: Take a deep breath, lift your body slightly so that your hands are under your buttocks and use your elbows gently as a fulcrum to lift your chest, slightly tilt your head so that the top of your head touches the floor. At this point, the bodyweight will shift towards the elbows.
Step 3: Breathe evenly, exhale, lower your chest to the floor and relax.
10. Corpse Pose
- Difficulty: Basic.
- Benefits: Relaxes the body and clears the mind, reducing stress and anxiety.
- What to do: It needs to be combined with proper breathing to achieve the best effect, because this is a resting movement, so it is likely that you will fall into a state of “sleepy”, then you need to focus on breathing more deeply. and faster to avoid falling asleep.
- Contraindications: This is a movement anyone can do. Except in cases where the doctor recommends not to lie on your back, you can completely do this movement.
Step 1: Lie flat on a yoga mat or on the floor and keep your eyes closed, relax your body. Feet shoulder-width apart, feet and toes relaxed and relaxed, palms facing up.
Step 2: Take a deep breath, let your mind relax, don’t fall asleep during this time. Focus the whole body and forget the worries and troubles in life, let the mind and body completely rest.
Step 3: Breathe evenly and hold the pose for 10 minutes to make your body feel comfortable, then turn to the side for about 1 minute and slowly sit up. Slowly bring your consciousness back and open your eyes.
With these yoga exercises, you can practice at home effectively without going to a crowded gym with many health risks related to the disease.
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