Many yoga variants are made to build strength or to sweat. But restorative yoga is a form of yoga that can help you heal. You mainly do poses that help you to relieve muscle tension and really relax. With these yoga poses for beginners you can deeply relax and heal mentally and physically. You only have to hold them for a while for a healing effect. Are you in?
This exercise is ideal for opening your chest to expand your lungs, slightly stretch your abdomen and subtly strengthen your shoulders and wrists.
This is how you do it :Get into a plank position and lower yourself to the floor. Fold your toes under you, straighten your arms and lift your chest. Pull your shoulders down and your shoulder blades together for best results.
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This floor pose can be your go-to for relaxing your spine (especially your lower back), opening your shoulders, and a moment of pure tranquility. It is also a fantastic pose if you want a break from other poses. Do it as often as you need and for as long as you feel comfortable. Make sure to breathe deeply into your lower back and rib cage.
This is how you do it :Kneel with your knees apart in a V shape and your toes together. Sit on your heels and bring your chest toward your knees. Stretch your arms out in front of you and lay your head on the mat to rest.
The dancer pose not only helps to release tension, but also improves your balance, posture and strength in your legs. A little bonus:it's also one of the most graceful poses.
This is how you do it :Start by standing with your feet together. Bring one knee to your chest, then slowly bring your bent leg back and grab your foot with your hand on the same side. In other words, when you lift your left leg, grab your left foot with your left hand. Extend your other arm in front of you and bring your chest forward while keeping your weight on your standing leg.
Yoga not only has a positive effect on your body, it also helps you to process trauma and other emotional turmoil. The forward fold – the wide variant – is a good exercise to release stress. It is a combination of strength and surrender, as you can breathe very deeply in this pose.
This is how you do it :Stand up straight and put your feet about 3 to 4 steps apart (slightly wider than hip-width). Place your hands on your hips, extend your torso and slowly lower your upper body through the front. Place your hands on the floor directly below you or fold them behind your back, whichever feels more comfortable for you.
Looking for a beginner pose that will mobilize your spine and help open your hips and chest? Then the bridge is what you are looking for! It's the predecessor of the pose below; less intense, but definitely effective!
This is how you do it :Lie on your back with your knees bent and your heels close to your buttocks. Place your arms straight at your sides and extend your fingertips toward your feet. Push your feet firmly into the ground and tighten your glutes to lift your hips off the floor.
Okay, this one is for when you want to try to level up. A pose that is slightly more advanced, but a very good one for your spine, hips and shoulders.
How to do it: Lie on your back with your knees bent and your heels close to your buttocks. Extend your arms above your head and place your hands on the mat next to your ears. Your elbows stick out towards the ceiling and your fingers point towards your feet. Push your feet firmly into the floor and slowly lift your hips and shoulders to lift off the floor. You can then let your head hang towards the floor.
