15 Yoga Poses That Can Change Your Body

Yoga has been a technique known for centuries and much research has shown that its regular practice can significantly improve physical, mental and spiritual health, giving the body greater flexibility, physical and mental balance, muscle strength and spinal mobility.

At the awesome.club, We care about your health and that’s why we’ve chosen some basic but very effective poses that work incredibly well for everyone, even beginners.

This pose stretches and strengthens the entire body. It is one of the main postures existing in different styles of yoga.

Support your body on its four extremities. Keep your wrists under your shoulders and your knees under your hips. Stretch your legs, press your feet and hands into the floor and push your feet so that your heel reaches the floor. If you need to, bend your knees a little. Hold this position for approximately 5 breaths.

It is one of the best exercises to strengthen your abs and whole body. The trick is to control your breathing. There are many types of plank exercises. You can choose the one that best suits your level. Your shoulders should be towards your elbows and your back should be straight. If you can, lift your legs or get on your knees. Either way, it’s crucial that you keep the line straight from the top of your head to your feet or hips.

A good posture to stretch your upper body and build strength in your arms, legs, and abdomen. In addition, it improves balance.

Start by putting your hands behind you and look away from your feet. She lifts her hips, extends one leg and then the other, pressing her fingers into the floor.

This pose is designed to work the side of the waist and strengthen your legs, stretch your hips, hamstrings, calves, shoulders, chest and spine. It also strengthens the lungs, improves digestion and helps relieve stress.

Start by placing one of your feet one leg apart and extend your arms. Turn your right foot out 90 degrees. Turn your hips towards your back and bring your right hand forward. Start bending over and place the aforementioned hand on your ankle, shin, knee, or on the floor, while extending the other hand upwards, keeping a straight line. Repeat on the opposite side.

If you’re new to the world of yoga, practicing this pose is a good place to start. It will improve your balance and teach you how to breathe. It will also strengthen and tone the muscles in your legs, ankles and inner thighs.

Start with your feet together. Then slowly lift your left knee, touch it, place your left foot on your upper inner thigh or calf (being careful to avoid the knee area) and lift your arms up, palms together. . Hold this position for 8 to 10 breaths and then do it on the other side.

This posture is also one of the main ones in many yoga practices. It helps to improve the strength of the core of the abdomen and the lower body. It is also ideal for stretching the hips and thighs.

Take a big step back with your right foot and place it on the floor. Bring your shoulders back and lift your chest. Raise your arms with your palms together. Hold this position for 8 to 10 breaths. Then repeat on the other side.

This is another very important pose because it stretches your hips and inner thighs. In addition, it improves balance. It can help with digestion and also relieve back pain.

Stand with your feet one leg apart. Turn your left foot 90 degrees and your right foot 45 degrees. Bend your front knee and stretch your arms out to the sides. Look over your right hand. Hold this position for 8 to 10 breaths, then repeat on the other side.

This pose is indicated for stretching the lower/upper back and hamstrings as it opens the whole body, teaches you to breathe in an uncomfortable position, helps fight headaches and also reduces fatigue.

Start by sitting with your legs together and form a hinge position from the waist, extending forward. Once you’ve reached your maximum stretch, hold the position for 8 to 10 breaths. Be sure to keep your back straight.

Another important pose for beginners because it works by stretching the front of the body and strengthening the back. It also improves blood circulation and digestion, helps relieve stress, opens the lungs and allows the thyroid gland to function properly.

Lie on your back with your feet close to your hips, arms parallel to your body touching the floor. Lift your hips and take between 8 and 10 breaths.

The best resting posture to relieve stress and tension. Also indicated to improve digestion.

Start by sitting on your knees on a mat, then lower your head to the floor with your hands in front of you or placed at your sides and relax.

This is a great pose for straightening your back, as well as helping to open up your chest and shoulders. It also decreases the stiffness of the lower body.

Start from downward facing dog pose and move up to plank pose. Bend your elbows and slowly lower yourself to the floor. Shift shoulders back and lift your back gently. Hold this position for about 8 to 10 breaths.

This pose stretches the entire front of the body, strengthens the back, and improves flexibility in the spine.

Bend your knees, lift your thighs off the floor, arch your back, grabbing your ankles. Hold this position for 8 to 10 breaths.

This pose helps relieve stress, improves digestion, stimulates the kidneys, thyroid and intestines, strengthens the thighs and lower back.

Start by sitting, bend your knees, lean back and lift your feet until your shins are parallel to the floor. If you feel comfortable in this position, extend your arms forward. Stretch your legs so that your body is in a V. Stay in this position for 8 to 10 breaths.

This pose strengthens the hamstrings and lower back, opens up the hips and ribs.

Start by lying on your back, keeping your feet on the floor and your knees bent. She lifts her upper body, sliding her hands under her glutes. Keep your forearms and elbows close to your sides and lift your upper back off the floor.

This pose helps release toxic gas from your body.

Lie on your back and bring both knees to your chest. Press down on your lower abdomen, holding your knees with your hands. Lift your head, neck and chest and bring your knees together. Take 8 to 10 breaths, then return to the starting position.

Have you ever practiced yoga? How about trying these exercises and telling us how the experience is going?