Major Benefits of Yoga! Basic Yoga Poses, Beginner's Guide, Partner Yoga Poses

Yoga is an ancient mind-body practice originating in India, combining breathing, stretching postures, and meditation to achieve self-control and peace of mind and body. Yoga can not only improve physical shape and fitness, but also calm the mind and improve mental health through breathing exercises and meditation. It is a good choice for urbanites to relieve stress and has become increasingly popular in recent years.

8 Major Benefits of Yoga

1. Relieves back pain: Yoga poses help stretch and strengthen back muscles, which helps reduce back pain problems.

2. Releases stress: Through breathing and meditation, the release of stress hormones can be reduced, making people feel more relaxed.

3. Reduces the risk of heart disease: Yoga can reduce stress and improve high blood pressure. Studies have shown that yoga can reduce the formation of atherosclerotic plaques and reduce the risk of heart disease.

4. Improves sleep quality: Yoga helps relax the body and mind and effectively improves sleep quality.

5. Increases flexibility: The stretching movements of yoga can enhance the body's flexibility and improve agility.

6. Strengthens strength: Yoga poses can effectively exercise muscles and improve body strength.

7. Balance ability: Yoga has many movements that exercise balance. Regular practice helps improve the body's balance ability and prevent falls.

8. Concentration and meditation ability: Yoga meditation training can help improve concentration.

There are different types of yoga, suitable for people of different ages and different physical conditions. Whether you are a beginner or an experienced athlete, you can benefit from yoga.

Yoga Contraindications and Common Incorrect Postures

Although yoga is suitable for most people, there are exceptions. Patients with heart disease, herniated discs, osteoporosis, and eye diseases should avoid it as much as possible, or consult a doctor's professional opinion before practicing yoga.

In addition, yoga can improve body shape, but excessive stretching or incorrect posture can lead to injuries. The wrist is a common injured area, because incorrect posture will put the body weight on the wrist, so you should use a yoga mat to strengthen support and distribute the weight evenly on the palm and fingertips. Insufficient strength in the waist and abdomen will cause your waist to collapse when you do yoga movements, which may affect the lumbar spine, so you need to exercise your core muscles more to reduce the pressure on the lumbar spine. If you want to ensure that your posture and movements are completely correct, it is best to practice yoga under the guidance of a professional coach.

Yoga is suitable for most people. In recent years, dog yoga (Doga) has become popular, allowing pet lovers to cooperate with their dogs to make various yoga movements, experience a unique time together, and at the same time, it can relax both people and pets and add to the fun of exercise!

Basic Yoga Poses

1.Mountain Pose

The mountain pose is one of the basic yoga poses, which helps to improve the body's balance and stability.

Action: Stand on the yoga mat with your legs together; place your hands on your sides, palms facing forward.

2.Downward-facing Dog

Many yoga poses are derived from the downward-facing dog. The downward-facing dog can stretch the back and leg muscles and relieve back pain.

Action: Support your hands and toes on the ground; lift your hips vigorously, with your tailbone pointing to the ceiling; step on your heels, and distribute your weight evenly on your limbs; your body is in an inverted V shape, lengthen your spine, and your head is between your arms.

3.Child's Pose

The child's pose can stretch the back and hip joints, and relieve pressure on the back and waist.

Action: Kneel on both knees, inhale and bend forward; forehead touches the ground, arms stretch forward, fingers spread.

4.Warrior One Pose

Strengthens leg strength and improves body stability.

Action: Stand with your feet together, step your right foot forward, and turn your body to the right; bend your right knee, move your center of gravity close to your front leg, straighten your back leg into a lunge; bring your hands together and raise them over your head, stretching your upper body.

Recommended Partner Yoga Poses

Partner yoga requires two people to work together to complete some yoga poses that are difficult to achieve alone. It tests each other's understanding. Practicing partner yoga with your partner can help increase trust between each other, and you can also enjoy the fun of yoga together. However, to ensure the safety and effectiveness of partner yoga, it is best to consult a doctor or coach's professional advice before starting.

Partner Yoga Poses Recommendations:

1.Partner Forward Fold

Action: Stand back to back with your partner, feet about one foot apart; bend your body forward from the hips, open your back and shoulders, and stretch your chest to the floor; you can grab each other's arms with your partner and pull each other to deepen the stretch.

2.Partner Boat Pose

Action: Sit face to face on the yoga mat, stretch your hands forward and hold each other's wrists; place one foot on your partner's foot, then lift it up and try to straighten your knees; stabilize and lift your feet to the highest position, and then place the other foot on your partner's foot and lift it up and straighten your knees.

3.Partner Twist

Action: Back to back with your partner, you put your left leg over your right leg, and your partner puts their right foot on their left leg, sitting in a lotus position on the yoga mat; turn your body to the left, and place your left hand on your partner's right knee; then change sides.

Practicing yoga is not only beneficial to physical and mental health, but also can improve the quality of life. Whether you are a beginner or an experienced athlete, you can explore different yoga styles. JC Fit City launches different yoga courses from time to time, and hopes that everyone can enjoy a healthy and happy yoga journey! Interested friends can pay more attention to JC Fit City's latest yoga activities.