In order to begin in Hatha yoga, it is recommended that you start with the following 5 postures: downward facing dog, warrior II, pinch, cobra, and spinal half-torsion. We detail them for you:
POSTURE 1 – DOWNWARD FACING DOG
Visually, this posture gives the impression that the body forms 2 sides of a triangle, the third side being the ground. Hands placed on the ground forward, buttocks up, legs straight, slightly hip-width apart, and feet flat, well anchored in the ground up to the heels. Remember to suck the belly inwards to work the abdominals gently.
The downward-facing dog pose releases the spine and allows you to relax. If you need any assistance, then you can learn from a professional yoga teacher training in Bali. It’s always better to learn in the lap of the nature for best results.
POSTURE 2 – WARRIOR II
Stand up, one leg forward, one leg straight back. The bust is aligned with the hips, in extension. The arms are raised and extended to the tips of the fingers, at shoulder height. The palms of the hands are turned towards the ground, above each of the feet. The spine is well elongated and stretched.
In case of difficulties to balance or placing the pelvis well aligned, you can help yourself with a wall. After a few minutes, reverse the two legs: the one that was in the lunge goes to the back, and vice versa.
POSTURE 3 – PINCH
Sit down, legs stretched forward, feet flexed, back straight, shoulders down. The bust tilts forward and the hands – as far as possible – come to catch the feet.
POSTURE 4 – COBRA
On the ground, lying flat on your stomach. The legs are stretched, the arms folded and the palms of the hands placed on the ground, laterally at the level of the chest. Then, the top of the bust straightens, the head and the gaze towards the horizon.
POSTURE 5 – HALF SPINAL TWIST
Sit, one leg straight with the foot flexed, the other bent slightly, brought back to the bust, and the foot flat on the ground. The bust turns in the direction of the bent leg. The arm opposite this leg grabs the knee. The other arm is bent, the hand at hip level. The head and gaze turn backward.
After a few minutes, reverse the posture to work the other side.
You should definitely be a part of 200 hour yoga teacher training bali, as that will change your life for good, as you get to enjoy the ancient technique in one of the best places in the world.