Yoga Exercises : Basic Movements and Their Benefits

The world of sports is always interesting and loved by all people, regardless of age. One of the sports that is still in demand by various ages is yoga exercises. A million benefits can be achieved with this sport that is carried out according to each type, and is full of consistency.

Yoga exercises is one of the activities that support a healthy and balanced lifestyle. Both men and women, yoga also offers various benefits that can improve the quality of life, especially in a healthier lifestyle.

Especially if you do it regularly, it feels like you just breathe, you can't live in peace without exercising. In the following, a detailed discussion of this favorite body exercise can be a guide for beginners who want to start trying it.

What is Yoga Exercises

Understanding the yoga exercises can be interpreted as a body and mind exercise that focuses on strength, flexibility and breathing to improve physical, mental and spiritual qualities at the same time. The series of movements or poses and breathing are the two main components of this exercise routine.

The practice of this body has been done since thousands of years ago in India and has been adapted into various types. People who do yoga are also called yogis, yogins for men and yogins for women.

The public also recognizes this yoga exercises an activity specifically for the formation of good posture. In addition, it is also often used as an alternative medicine by prioritizing breathing exercises, body exercises and meditation.

A Brief History of Yoga Exercises 

According to the meaning of the language word, Yoga comes from the Sanskrit "Yuj" which means (unification). A deeper understanding of its meaning is a union with nature and the Creator. Formed from ancient Indian culture, this yoga exercises practice was first introduced through a book Yoga Sutras written by Maharsi Patanjali.

Patanjali is a legendary figure from India who lived around 200 to 500 BC. Through this teaching that is very popular among Hindus, Patanjali defines yoga as stopping the movement of the mind. In the 1980s to the early 2000s, the presence of this increasingly globalized body sport faced resistance.

Both in terms of religion and character. However, this yoga exercises trend has never subsided in the slightest from the interest of the world community.

Indonesia itself, through the Indian Embassy in Jakarta, through its official website said that it is true that yoga exercises is a fitness practice that can be done by everyone.

Until now in Indonesia, the development of the trend of yoga exercises is also increasingly enlivened with the emergence of fitness studios specifically for yoga in big cities, special clothing brands.

To wear when participating in this exercise, to celebrities who also popularize their yoga activities. Therefore, it is quite easy to gain access to these classes or sports sessions.

Benefits of Yoga Exercises

Seeing how this sport is done, to the philosophy it contains, brings yoga exercises not only as a sport trend that is in great demand, but also the lifestyle of people, both men and women, from teenagers to the elderly.

All the benefits can be felt from various aspects of life support. Here, the admin shares the benefits of regularly participating in yoga exercises, as follows:

1. As a Meditation Media

Although they have different meanings, yoga and meditation have something in common when they do it, which is to focus your thoughts and feelings to achieve calm. The calm in question is self-awareness in understanding conditions, situations, feelings, to worldly things that happen around you.

Although this yoga exercises is a physical exercise, there are movements that can be used to meditate, such as sitting cross-legged (sukhasana). This movement is most often used for meditation. If you are faced with a condition full of anxiety and disturbing thoughts.

2. Relieves Stress and Fights Depression

The philosophy embraced by yoga teaches you to be able to surrender to the Creator. Back again, by focusing your mind and saying positive affirmations for yourself.

Various studies from well-known universities also support the fact that this yoga exercises can relieve stress, depression, anxiety, and help improve overall mental health.

3. Improve Sleep Quality

Sleep disorders that cause a person to have difficulty falling asleep or staying asleep are often experienced by people with high activity levels. Even though you've slept for as long as you need, you still feel tired when you wake up.

In addition, sleep that is not deep also reduces the quality of sleep, for example, often wakes up for no reason in the middle of the night. Yoga exercises has several movements that will help you improve the quality of sleep. Do it by relaxing while regulating breathing.

4. Train Flexibility and Balance

Yoga teaches things related to balance in life through its various movements. If in your activities you often burden the left or right side, both limbs, brain capacity, or even reflected in behavior.

This yoga exercises invites you to better understand the importance of balance which is reflected in the movements. Simultaneously, body flexibility will also be formed with several movements if done regularly.

5. Train Muscle Strength

The next benefit of yoga exercises is to train strength and build muscles in the body. There are movements that give an immediate effect so that if you do it continuously, the results will be clearly visible. For example, to build abdominal muscles, you can do a variety of plank movements, namely the basic plank, side plank, and boat plank.

6. Train the Heart and Lungs

Yoga is believed to reduce levels of bad cholesterol in the blood, lower high blood pressure, and regulate a heartbeat that is too pounding due to various things.

In addition, if the body requires good breathing rules, it can improve the quality of oxygen that enters the lungs. Of course, the coordination of the work of the heart and lungs simultaneously will be even better.

7. Encouraging a Healthy Lifestyle

The name alone is a healthy lifestyle, must be done continuously as part of daily activities. With yoga exercises, you will be taught not only movements that cultivate body parts, but also good life principles to apply.

Like choosing nutritious foods. This philosophy has been discussed previously, in the form of leaves on a tree. Health will be more meaningful if we consume nutritious foods rather than foods that increase the risk of disease.

8. Reduces Joint Pain

If you experience joint pain in body parts such as the waist, back, neck, shoulders, and knees, yoga can be used as a healing therapy medium due to joint injuries. An example is the triangle pose (trikonasana).

The movements of this yoga exercises can be useful for relieving pain in the neck and shoulders, relieving stiffness, and strengthening the legs, knees, and ankles.

9. Lose Weight

In addition to some specific yoga movements that can help the process of burning calories, this yoga exercises also has types that can help you lose weight, you know! These types of yoga include Vinyasa Yoga, Ashtanga Yoga, and Bikram Yoga.

10. Streamlining Blood Flow

One of the benefits of yoga exercises that is rarely realized is that it can help improve blood flow. Some of its movements are able to make blood flow faster to the targeted body parts. Not only that, certain movements can also spur blood flow to return to the heart through the veins.

11. Improve Posture

The ideal body posture is a dream for everyone. However, there are still many people who do not realize that to be able to have it, awareness and discipline are needed in daily activities. One that is often found is a stooped back due to an improper sitting position.

Some movements from yoga exercises can directly have a good effect on the back, neck, chest, and waist. With perseverance in practice, it is not impossible to be able to improve posture for the better.

Examples of Basic Yoga Movements

If you are a beginner in this sport, try to understand some basic yoga movements. You can follow Hatha or Vinyasa. Don't forget to tell the instructor that it's your first time trying the class.

This is so that the instructor can share his attention more with you, in doing various movements with the correct posture. In addition, it is hoped that on your first experience trying this yoga exercises, you can remember well what is needed for the practice to run well.

Below are the basic yoga movements that will be widely used in various types of yoga, as follows:

1. Mountain Pose ( Tadasana )

This movement is done as an opening for all types of yoga exercises. It is enough to stand up straight, puff out your chest, and spread your arms out to your sides. That's how to do tadasana, a movement for beginners also known as mountain pose.

2. Downward Facing Dog ( Adho Mukha Svanasana )

Adho mukha svanasana is a movement that you need to know as a beginner because this movement is found in all types of yoga exercises. This movement asks you to bend your body like an inverted V. Adho mukha svanasana relaxes your nervous system and helps achieve a flexible body.

3. Plank ( Phalakasana )

Plank movements have been found in various types of sports, including yoga exercises itself. In this sport, the plank is done in the same way that is like doing push-ups without the need to push the body down. This movement will help strengthen Chaturanga pose.

4. The Basics of Yoga Exercises - Chaturanga

This chaturanga movement can be useful for shrinking the stomach, you know! Therefore, if you do this movement well, it will also be useful to help lose weight. Chaturanga can also make the shoulders, arms, and back stronger.

5. Triangle Pose ( Trikonasana )

In addition to stretching the side of the body, this trikonasana movement also trains your lungs to open wider. The balance between the strength of the legs and the whole body is also trained thanks to the movements of this yoga exercises.

6. Tree Pose ( Vrksasana )

Have you ever seen a tall pine tree ? The basic movements of this yoga exercises for beginners resemble the shape of a tree. You have to stand up straight, raise your hands up until your palms touch. Then, raise one of your legs, and touch the side of the knee with the sole of your foot.

7. Warrior 1 Pose ( Virabhadrasana I )

Basically, the movements of this yoga exercises are used to train strength and stamina during exercise, as well as confidence in doing various other movements. Warrior 1 pose is done by stretching the upper body while maintaining balance in the legs.

8. Warrior 2 Pose ( Virabhadrasana II )

Warrior 2 pose trains your legs by stretching your lower body. There are angles that you have to reach actually, this is useful for directing energy to the desired point. But for beginners, try imitating this style first without pushing yourself beyond your capabilities.

9. Seated Forward Bend Pose ( Paschimottanasana )

This yoga exercises movement is primarily aimed at stretching the body. Gradually your back will stretch until it can touch the front of your feet. Do it gradually by working the abdominal muscles first so that you can reach the front of the leg.

10. Bridge Pose ( Setu Bandhasana )

This movement is the opposite of the seated forward bend pose because it aims to stretch the back of the body. Before doing this movement, you have to lie down facing the ceiling in a relaxed position. Carefully raise your hips so that they appear to be in line with your chest.

Place your hands down to further support the back stretch. This movement is the basic position to be able to do wheel pose or kayak.

11. Child's Pose ( Balasana )

Balasana is commonly known as child's pose. The movement of this yoga exercises for beginners can be done by doing adho mukha svanasana first, then lowering the buttocks until the knees touch the floor.

Focus your gaze down, while bringing your chest towards the floor to create a reflection effect on the back of your body. Balasana is able to bring energy to all muscles in the body and bring peace of mind.

12. Easy Pose ( Sukhasana )

Maybe sukhasana is one of the easiest yoga exercises movements for beginners, besides mountain poses. This movement is better known as the easy pose. Enough to sit cross-legged, while placing both hands on the knees.

After that, close your eyes and breathe regularly as usual. Sukhasana is useful for feeling external rotation of the legs, increasing back flexibility, and relieving stress.

13. Cobra Pose ( Bhujangasana )

The bhujangasana movement has many benefits, including eliminating fat in the stomach, so that it can help lose weight. In addition, this movement can tighten the stomach, flex the waist and also the spine. Cobra pose is very effective for relieving pain in the back due to aches.

14. Yoga Wind Relief ( Pavanamukthasana )

The movement of this one yoga exercises can help smooth digestion. Therefore, do this movement as well as possible when you follow the class.

The trick is to lie on your back, lift your legs towards your stomach, bend your knees and hug with both hands. If you shake it to the right and left, then you will feel a relaxing effect on the back area.

15. Final Resting Pose ( Shavasana )

The movement of this yoga exercises is done at the end of the exercise session as a final meditation pose. All you need to do is lie down on the floor as if you were sleeping. Although it looks easy, but shavasana is very challenging. Because, this movement aims to bring maximum peace to the mind.

Not infrequently the instructor turned off the room lights while saying closing sentences to remind that yoga exercises is about the process of uniting oneself with nature and the Creator. Therefore, high focus is necessary so that you don't accidentally fall asleep.