First recommendation: open mind and attention to your body
In this path, there are placements that will make you believe that practicing yoga is difficult or impossible in your body, but the truth is that there are also basic and soft postures of less complexity, especially for the joints and without forcing the muscles to give you some discomfort, but that achieve important benefits integrally. Accompany yourself with an instructor and consult your
doctor before starting a routine if you are pregnant, have injuries, are overweight or have recent surgeries.
Second recommendation: Preheating.
When you begin the yoga routine, it is important to practice psychophysical gymnastics or previous warm-up, because it allows you to prepare your joints and muscles, in addition to wake your body gradually, especially your respiratory system. Always start with the axis and center of your body: the spine. Make moves up and down your neck, left and right by turning the head side to side and then lifting it to one side and another. These are the three possibilities of movement in this part of the body, and are the same ones that you must achieve, slow and breathing, in the whole column. After preparing the spine, you can continue with movements in the wrists, elbows, shoulders, ankles, knees and groin; always remember your deep and conscious breathing, inhaling your greater capacity and exhaling slowly through your nose.
1. Staff Posture
Sit stretching your legs forward and your torso and head up. The toes point towards the sky and free the shoulders. This is the stance of the Staff or Dandasana , and it retains a greater amount of blood in the abdominal area, strengthens the lower and middle back, in addition to the abdomen and legs; corrector postural and of great help for the awareness of the breathing, in addition to alleviating lumbalgias. Raise your hands to shoulder height, achieving a single line. Breathe for a moment there.
2. Back Extension Posture
Now raise your arms to the sky, separating them shoulder width, making sure they are down and not on the neck. Inhale deeply, and as you exhale, release the weight of your torso and head forward, relaxing shoulders, neck and back. Breathe, and relax as you exhale, release yourself to rest. This is the posture of the Back Extension or Pascimottanasana . Go up inhaling, and exhale while controlled.
3. Medium Torsion Posture
Raise your torso again, flex your right leg towards your abdomen, and hold it with your left hand, slowly turn your torso to the right and hold your elongated spine as you breathe. This is known as the Posture of the Middle Twist or Ardamatsyendrasana . Return slowly to the center while breathing and do the same on the left side: flex the left leg and hold it with your right hand as you turn your torso to the left side. Breathe for a moment there and slowly return to the center. This placement lubricates the spaces between the vertebrae, flexibilizing it and stimulating the sympathetic system. It strengthens the abdomen and back, in addition to the stimulus in the abdominal organs.
4. Butterfly Stance
Look for the posture of the Butterfly or Baddhakonasana , sitting and uniting the two floors of your feet, lengthening your spine and breathing deep and conscious. Breathe and exhale slowly through the nose. You can breathe up, and release the exhalation as you slowly lower your torso and head forward. Finish your routine with this exercise, and you will feel your body more aligned, active, relaxed and with more attention to your breathing and posture. Your mind is calm and you achieve the tranquility accompanied by a complete energization. It is a routine of a few minutes, which you can repeat daily and in a matter of days you will see the change in your way of sitting, walking, breathing and above all, the ease of finding calm.