{"id":2766,"date":"2021-07-22T15:00:00","date_gmt":"2021-07-22T13:00:00","guid":{"rendered":"https:\/\/dasmei.at\/?p=2766"},"modified":"2021-07-22T11:42:45","modified_gmt":"2021-07-22T09:42:45","slug":"yoga-fuer-anfaenger-tipps-und-uebungen-zum-einstieg","status":"publish","type":"post","link":"https:\/\/dasmei.at\/en\/2021\/07\/22\/yoga-for-beginners-tips-and-exercises-to-get-started\/","title":{"rendered":"Yoga for beginners: tips and exercises to get started"},"content":{"rendered":"
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

Namast\u00e9! Yoga is an ancient practice that has become increasingly popular in recent years. And rightly so, as the sport has been proven to have a positive effect on mental and physical health. Yoga also offers the perfect opportunity to take a break from everyday stress and the increasingly hectic world and simply switch off.<\/p>\n

Have you ever toyed with the idea of buying a yoga mat and immersing yourself in the world of yoga? Then you've come to the right place! We'll introduce you to beginner-friendly yoga exercises that you can easily try out at home. What are you waiting for? Let's go!<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

What are the benefits of yoga?<\/strong><\/h3>\n

If you haven't looked into it yet, you've probably wondered what yoga actually does. Many people think that it is just about stretching and not really about active physical exercise. But this assumption is wrong! Yoga is a meditation technique that is combined with physical exercises. So you can also work up a good sweat and push yourself to your physical limits. But one thing in particular goes hand in hand with regular yoga practice: you become calmer, can deal with stress more calmly and feel fitter. This is because yoga strengthens your cardiovascular system, your musculoskeletal system and your immune system. The strength exercises also build up your muscles and the breathing exercises help you to detoxify your body. Depending on the exercise, yoga can also be an effective cardio workout. Even if you can achieve great physical effects with the exercises, yoga is not just a workout. Rather, it is about developing more mindfulness towards yourself and others and harmonising your body and mind.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t

To the exercises<\/strong><\/h3>\n

Before you start, it is important that you prepare a yoga mat or another soft, non-slip surface. You will also need comfortable, preferably rather tight-fitting clothing in which you can move easily. Take off your socks, as yoga exercises are best done barefoot. Create a pleasant atmosphere. Whether it's calm music or candlelight - find out what relaxes you the most. Once you've prepared everything, you're ready to start!<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

\n
\n
\n \n\t
\n\t\t
\n\t\t\t
\n

Warm-up exercise: The sun salutation<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
\n
\n
\n \n\t
\n\t\t
\n\t\t\t

The so-called sun salutation is a sequence of movements that strengthens the centre of the body and is therefore an ideal exercise to start with. Basically, the sun salutation is performed as follows:<\/p>\n

    \n
  1. Start in a standing position with both legs hip-width apart on the floor. Your shoulders are relaxed and you are looking forwards.<\/li>\n
  2. Take a deep breath and raise your hands upwards as you do so. Bring your palms together above your head.<\/li>\n
  3. Now exhale forcefully and fold your upper body forwards (forward bend), your hands reach towards the floor.<\/li>\n
  4. Now take another deep breath and rest your palms on the mat as you lunge backwards. Then bring the second leg up.<\/li>\n
  5. As you exhale, lower your upper body in a controlled manner and keep your elbows close to your torso.<\/li>\n
  6. During the next breath, pull your chest slightly upwards and support yourself on your palms (small cobra).<\/li>\n
  7. As you exhale, lean upwards again and bring one leg forwards so that your foot is between your palms. Then put your foot back again.<\/li>\n
  8. Breathe in and lift your pelvis so that your body forms an inverted V (downward-facing dog).<\/li>\n
  9. As you exhale, bring your feet to your hands and return to the forward bend.<\/li>\n
  10. Now roll up vertebra by vertebra and bring your hands back together above your head.<\/li>\n
  11. Breathe out forcefully one last time and lower your palms in front of your chest.<\/li>\n<\/ol>\n

    Repeat this sequence as often as you like until you feel sufficiently warmed up. Then you can continue with the stretching exercises!<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Stretching exercise 1: The cobra<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    The cobra is a great stretching exercise that is ideal for beginners. This is because you can vary between the small and large cobra and customise the exercise. The small cobra is part of the sun salutation, while in the large cobra you also lift your pelvis so that you are fully supported by your arms. Remain in this position and breathe in and out in a controlled manner.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

    \n
    \n
    \n \n\t
    \n\t\t\n\t\t
    \n\t\t\t
    \"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Stretching exercise 2: The standing forward bend<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    Now start the forward bend in a standing position and keep your feet close together. Take a deep breath, raise your hands above your head and stretch forwards as you exhale until your fingertips touch the floor.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Strength exercise 1: The plank<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    Get into a quadruped position and stretch your legs backwards one after the other so that you are in a push-up position. Keep your abdominal muscles tensed so that there is a straight line between your head and feet. Stay in this position for 4-5 breaths and then slowly return to the starting position in a controlled manner.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

    \n
    \n
    \n \n\t
    \n\t\t\n\t\t
    \n\t\t\t
    \"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Strength exercise 2: The grasshopper<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    Lie on your stomach and keep your arms and legs stretched out. Your arms can be stretched out beside your body or forwards. As you inhale, raise your limbs, stretch them out and hold your body tension for a few breaths. As you breathe out, slowly lower your limbs again.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Resting pose 1: The child<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    Kneel on your mat and slowly lean your upper body forwards. Your arms can either lie next to your body or you can stretch them out forwards. Adopt the posture that is comfortable for you.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

    \n
    \n
    \n \n\t
    \n\t\t\n\t\t
    \n\t\t\t
    \"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Resting pose 2: The dog looking down<\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    The downward facing dog pose is part of the sun salutation and can be quite challenging for beginners. The starting position is the child's pose. From the four-footed stance, push your hips further up into downward dog. The hands are shoulder-width apart and the fingers are spread. The feet are hip-width apart and the knees can be bent slightly to stretch the back again and push the tailbone up as far as possible.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

    \n
    \n
    \n
    <\/span><\/span><\/span><\/span>\n<\/div> <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t
    \n

    Final pose: The death position <\/strong><\/h4>\n<\/blockquote>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    You should leave each yoga session calm and relaxed. For this very reason, it is recommended that you remain in the death pose for a few minutes at the end of a successful yoga session. Lie on your back and keep your arms and legs stretched out next to your body. Relax your muscles and breathe in and out deeply.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

    \n
    \n
    \n \n\t
    \n\t\t\n\t\t
    \n\t\t\t
    \"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
    \n
    \n
    \n \n\t
    \n\t\t
    \n\t\t\t

    As you can see, you can do something good for your body and mind with just a few exercises and a small amount of time. We hope you enjoy trying out these yoga exercises that are suitable for beginners - they will do you good. We promise.<\/em><\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"Namast\u00e9! Yoga is an ancient practice that has become increasingly popular in recent years. And rightly so, as the sport has been proven to have a positive effect on mental and physical health. Yoga also offers the perfect opportunity to take a break from everyday stress and the increasingly hectic world and simply switch off. Do you also [...]","protected":false},"author":7,"featured_media":2767,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[383,98,274,94],"_links":{"self":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/2766"}],"collection":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/comments?post=2766"}],"version-history":[{"count":5,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/2766\/revisions"}],"predecessor-version":[{"id":2778,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/2766\/revisions\/2778"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/media\/2767"}],"wp:attachment":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/media?parent=2766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/categories?post=2766"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/tags?post=2766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}